California Strength
Speed, FootballFor almost a decade, the California Strength Total Speed Program has been responsible for producing some of the best results ever recorded in the NFL Scouting Combine. Without a doubt, this program offers the best combination of Linear and Lateral Speed programming available and is guaranteed to help shave significant time off your 40 Yard Dash, 5-10-5 and L-Drill if executed properly. By adhering to three 45 - 60 minute training sessions each week over the next eight weeks, you too can run like a 1st Round NFL Draft Pick!
This program includes a comprehensive guide for running the 40 Yard Dash, many of our NFL Scouting Combine Prep athletes saw their time improve by three tenths of a second running personal record times when the lights were brightest. This program also includes our proven progressions for executing the L-Drill (Three Cone) and 5-10-5 (Short Shuttle) with great efficiency.
While this program is considered advanced; when executed properly athletes at the High School, College and Professional level can expect to see dramatically improved results in their speed and quality of movement performed.
The Total Speed Program was developed by Dave Spitz, CSCS and owner of California Strength. Dave leads an NFL Scouting Combine Preparation Program that has produced 20+ NFL Draft Picks including NFL standouts Zach Ertz, Kiko Alonso, TJ Ward, Oren Burks, Tyrell Crosby, Austin Calitro, Trevor Davis, Austin Hooper, Josh Mauro, Quenton Meeks, Kai Nacua, Quentin Poling, Dalton Schultz and Joe Walker.
Features3 sessions per week
Must use App app to view and log training
Program Training
Dynamic Warm Up
A
Dynamic Warm Up - Total Speed
Each drill performed for 2 Sets x 10 Yards each. High Knees (Knee Up To Hip and DorsiFlexion of Ankle) - Pop Off Toes Straight Leg Kicks (Dorsiflexion) Hip ABDuction Hip ADDuction Forward Lunge Backward Lunge A-Skips (Knee Up, Toe Up) Shuffle with Arm Swing Carioca with Exaggerated Hip Rotation Carioca with Strong X-Over Leg Drive in Front Long Stride Backpedal
Glute Activation Circuit
B
Glute Activation Circuit - Total Speed
Using a Glute band, perform the following for 2 sets x 10 yards. Forward Walks Backward Walks Lateral Walks Alternating Knee Stabilizer Hip Bridge with Alternating Leg Extension (work both legs)
C
Agility Ladder #1
For Completion
D
40 Yard Dash
E
5-10-5
F
L-Drill
G
Sled Drags: High Knee March
3 x 20
H
Sled Drags: Lateral Knee March
3 x 20
I
Trampoline Runs (5 sec. Jog + 10 sec. Sprint)
4 x 1
J
Barefoot Jog 800 Yards
Cool Down
K
Total Speed Cool Down
Stretch and Hold for 60 seconds x 3 reps each leg. Hamstrings Hip Flexors Piriformis Quadriceps Groin Calves Tri-Dimensional Hamstring Stretch
Dynamic Warm Up
A
Dynamic Warm Up - Total Speed
Each drill performed for 2 Sets x 10 Yards each. High Knees (Knee Up To Hip and DorsiFlexion of Ankle) - Pop Off Toes Straight Leg Kicks (Dorsiflexion) Hip ABDuction Hip ADDuction Forward Lunge Backward Lunge A-Skips (Knee Up, Toe Up) Shuffle with Arm Swing Carioca with Exaggerated Hip Rotation Carioca with Strong X-Over Leg Drive in Front Long Stride Backpedal
Glute Activation Circuit
B
Glute Activation Circuit - Total Speed
Using a Glute band, perform the following for 2 sets x 10 yards. Forward Walks Backward Walks Lateral Walks Alternating Knee Stabilizer Hip Bridge with Alternating Leg Extension (work both legs)
C
Agility Ladder #2
For Completion
D
Cone Box Drill (Four Cones)
2 x 1
E
360 Degree Box Drill (Four Cones)
2 x 1
F
M Drill (5 Cones)
2 x 1
G
5-10-5: Sprint to Cone 1 (start at center)
6 x 1
H
L-Drill: Phase 1
6 x 1
I
70 Yard Striders + Jog Back
6 x 1
J
Barefoot Jog 800 Yards
1 x 1 @ 800
Cool Down
K
Total Speed Cool Down
Stretch and Hold for 60 seconds x 3 reps each leg. Hamstrings Hip Flexors Piriformis Quadriceps Groin Calves Tri-Demensional Hamstring Stretch
Dynamic Warm Up
A
Dynamic Warm Up - Total Speed
Each drill performed for 2 Sets x 10 Yards each. High Knees (Knee Up To Hip and DorsiFlexion of Ankle) - Pop Off Toes Straight Leg Kicks (Dorsiflexion) Hip ABDuction Hip ADDuction Forward Lunge Backward Lunge A-Skips (Knee Up, Toe Up) Shuffle with Arm Swing Carioca with Exaggerated Hip Rotation Carioca with Strong X-Over Leg Drive in Front Long Stride Backpedal
Glute Activation Circuit
B
Glute Activation Circuit - Total Speed
Using a Glute band, perform the following for 2 sets x 10 yards. Forward Walks Backward Walks Lateral Walks Alternating Knee Stabilizer Hip Bridge with Alternating Leg Extension (work both legs)
C
Agility Ladder #1
For Completion
D
Bullet Belt (Resisted High Knee Start)
4 x 30
E
40 Yard Sprint Start Stance + 10 Yard Starts
6 x 1
F
Trampoline Runs (5 sec. Jog + 5 sec. Sprint)
4 x 1
G
Barefoot Jog 800 Yards
1 x 800
Cool Down
H
Total Speed Cool Down
Stretch and Hold for 60 seconds x 3 reps each leg. Hamstrings Hip Flexors Piriformis Quadriceps Groin Calves Tri-Demensional Hamstring Stretch
I’m so confident that you'll love this program that if you’re not 100% satisfied we’ll give you a full refund.
Get A Total Speed Program (Linear & Lateral)
NFL Linebacker
Verified Athlete"I felt like I wasn't a great tester but I believe that I did as good as I could have possibility done at my Pro Day because of training here. I don't think I'd be where I'm at today without Cal Strength."
