Ground Force
California Strength
Football , Track & Field, Rugby, Strength & Conditioning, Olympic Lifting, Functional Training, Power SportsWelcome to the Ground Force Program—an elite 18-week strength training regimen crafted by California Strength. This program is built on the same principles that have consistently transformed homegrown prospects into Division 1 and Pro Players.
Whether you're an aspiring athlete looking to make a mark in the collegiate or professional ranks or simply want to enhance your off-season with a comprehensive strength program, the Cal Strength Ground Force Program is your gateway to success. Join me as we embark on an 18-week journey designed to build the same foundation that has propelled top-level NFL Draft prospects to success year after year.
Now, you can follow the same program, track your results, and sharpen iron with iron using Ground Force!
The Breakdown (by cycle)
- 2 weeks of Reactivation
- 4 weeks of Jacked & Tan (Accumulation phase)
- 4 weeks of Dropping Anchor (Transmutation phase)
- 4 weeks of Transfer Your Training (Transmutation phase)
- 4 weeks of Training To Win (Realization phase)
You will be ready to have a dominant and healthy season following completion!
Dynamic Warmup
A
2 Sets of 10 Yards Each: Knee Pulls Quad Pulls Lateral Lunge Toe Pulls Carioca Scissor Kicks Scorpion
Movement Prep
B
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Agility Ladder #1
D
Snatch High Pull + 2 Low Hang High Pulls
5 x 1
E
Back Squat
4 x 5
F
Push up & Row
3 x 8
G1
Bicycle Kicks
3, 30, 30
G2
Toe Touches
3 x 30
G3
Reach Throughs
3 x 30
G4
Planks
3 x 60
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warmup
A
2 Sets of 10 Yards Each: Knee Pulls Quad Pulls Lateral Lunge Toe Pulls Carioca Scissor Kicks Scorpion
Movement Prep
B
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Plate Agility Drill
2 x 20
D
Clean High Pull + 2 Low Hang Power Cleans
5 x 1
E1
Bench Press
4 x 5
E2
BB Bent Over Row
4 x 8
F1
KB Goblet Squat
3 x 8
F2
Kettle Bell Swings
3 x 10
F3
Wall Balls
3 x 8
G1
Overhead Med Ball Sit-Ups
3 x 20
G2
Russian Twists
3 x 20
G3
Med Ball V-Ups
3 x 20
G4
Planks
3 x 60
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warmup
A
2 Sets of 10 Yards Each: Knee Pulls Quad Pulls Lateral Lunge Toe Pulls Carioca Scissor Kicks Scorpion
Movement Prep
B
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Agility Ladder #2
D1
Jerk Grip Overhead Isometric Holds
1 x 2:00
D2
Timed Hangs (Pronated Grip)
1 x 2:00
E
Front Squat
5 x 3
F
Strict Press
3 x 5
G1
Flutter Kicks
3 x 30
G2
Reverse Crunch
3 x 30
G3
Alternating Arm V-Ups
3 x 30
G4
Side Plank
3 x 60
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dynamic Warmup
A
2 Sets of 10 Yards Each: Knee Pulls Quad Pulls Lateral Lunge Toe Pulls Carioca Scissor Kicks Scorpion
Movement Prep
B
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C
Plate Agility Drill
2 x 20
D
Close Grip Bench Press
4 x 6
E1
DB Box Jump
3 x 8
E2
Under Hand Vertical Med Ball Throw
3 x 10
E3
Seated Good Morning
3 x 12
F1
Alternating Neutral Grip Dumbbell Press
3 x 8
F2
Single-Arm DB Row
3 x 20
G1
Dead Bug
3 x 30
G2
Plank Reach Out
3 x 45
G3
Side Plank
3 x 60
G4
Superman
3 x 10
Cooldown
H
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Dave Spitz
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
Become a California Strength Athlete and find out just how good you could be.
Get Ground Force
