A Total Speed Program (Linear & Lateral)
California Strength
Speed, Football , Strength & Conditioning, Weightlifting, Olympic Lifting, Functional Fitness, Functional TrainingUnlock the Next Level of Speed: California Strength Total Speed Program
Welcome to the Total Speed Program—designed for athletes ready to unlock their full speed potential.
For almost a decade, the California Strength Total Speed Program has been the catalyst behind some of the most remarkable results ever achieved at the NFL Scouting Combine.
Designed by Dave Spitz, CSCS, and the visionary behind 30+ NFL Draft Picks, including stars like Zach Ertz, Kiko Alonso, and TJ Ward, this program is your ticket to elevating your speed development, agility, and explosive power.
Whether you're an NFL hopeful, an athlete looking to outpace the competition, or a fitness enthusiast eager to enhance your speed, join me as we dive into a program crafted to elevate your velocity to unprecedented levels.
What's Included?
- Exclusive Content: Gain access to long-form demonstration videos where Dave Spitz dissects the top three movements at the NFL Scouting Combine: the 40-yard dash, the 5-10-5, and the L-Drill.
- 50+ Drills and Exercises**: Each is accompanied by detailed Points of Performance, ensuring you master every nuance.
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
Dave Spitz, CSCS
Dave specializes in preparing the nation's top college football players for the NFL Scouting Combine and has 15+ years of coaching experience working with many of the top players in the NFL.
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)
Kiko Alonso
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."
