The Speed & Strength Workout Book — 15 pages of the exact drills, plans and checklists Coach CJ uses with every athlete at Buttonwood Park. Speed. Agility. Strength. Combine prep. All in one book.
Every chapter gives you the work — drills with reps and sets, self-checks, and the planners CJ's athletes use every week.
How to use the book and find your starting point.
The 3 phases of speed, key mechanics and the essential speed drills.
Change of direction, quick feet and reaction drills.
Build a gas tank that lasts the whole game.
The engine behind every sprint, cut and jump.
The exact warm-up before every session.
Fuel training — not just game day.
Stay on the field, not the sideline.
Confidence and focus when it counts.
40-yard dash, shuttle, 3-cone, vertical & broad jump.
Rate yourself, find your weak spots, fix them.
Your week, planned like a pro.
Turn goals into a week-by-week plan.
Speed isn't one thing — it's acceleration, top-end velocity and the mechanics that connect them. Nail these four mechanics and every drill in the book gets faster:
Explode from a static start — the first 3 steps decide everything.
Build up, then hit max velocity. Trains true top-end speed.
45° lean, rapid knee drive. Acceleration mechanics on repeat.
Band or sled work that builds explosive power.
That's one page of fifteen. The full book has every drill with reps and sets, the agility chapter, strength plans, nutrition, recovery, combine prep, the scorecard and your weekly planner.
The same speed and strength system CJ used from Iowa to 7 pro seasons — coached now at Buttonwood Park.
Football, basketball, soccer, track, baseball and more. Male & female, ages 4–100. If you want to be faster, this is your book.
Self-assessment scorecard, weekly planner and goal-setting pages — so training actually compounds week after week.
Card, PayPal, Venmo, Cash App or Apple Pay — whatever's easiest.
Ten seconds. This is where we send the book.
Your PDF arrives once payment confirms — plus Coach CJ texts you the official book access link.
Payment received — your book is on the way. Scroll down to finish the 10-second form if you haven't yet, or tap below to confirm your receipt with Coach CJ.
💬 WhatsApp My ReceiptInstant PDF delivery by email · All sports · Ages 4–100
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The 15-page Speed & Strength Workout Book (PDF) — 13 chapters covering speed drills, agility and footwork, conditioning, strength and power, warm-ups, nutrition, recovery, the mental game, combine prep, a self-assessment scorecard, a weekly training planner and a goal-setting action plan. Yours forever.
Pay $25, drop your name and email, and the PDF is sent to your inbox once payment confirms — usually the same day. You'll also get the official book access link by text. Paid with Venmo or Cash App? Text your receipt to (561) 797-9138 to skip the wait.
Every sport, male and female, ages 4–100. Athletes, parents and coaches who want the exact drills and plans — not random workouts from the internet.
Real training. Every drill comes with reps, sets and coaching cues — the same system Coach CJ runs with athletes at Buttonwood Park, Lake Worth FL.
Yes — the $99 bundle adds a 1-on-1 in-person assessment session with CJ in Lake Worth: tested in, scored, and matched to the book's planner. Best value.
CJ "HYPER" Jones — University of Iowa, Orange Bowl record with a 101-yard opening kickoff return, 7 pro seasons across the NFL, NFL Europe, CFL and UFL. The only former NFL player coaching speed and strength in South Florida.