The Accelerator - Complete Female Athlete Training

Coach Keg Performance Coaching

Women's Training, Strength & Conditioning, Speed
Coach
Justin Kegley

The Accelerator is built for female athletes with some training experience (typically under 9 months) and ready to take the next step. This program bridges the gap between learning to train and learning to compete. With a focus on increasing speed, explosive power, and strength, The Accelerator helps athletes perform with more confidence, control, and consistency in games, practices, and training.

Every session is rooted in Coach Keg’s proven methods developed over 10+ years of training female athletes. Designed specifically for field and court sports demands, this 3-day/week program ensures progress. Whether preparing for a big season or looking to build momentum, The Accelerator will help you rise to the next level.

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Building next-level athletes
Perfect for high school athletes ready to level up
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Speed. Strength. Power.
Focused on building speed, strength, and athletic power
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Organized for YOU!
Structured to provide progress while supporting recovery
Features
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Programming 3 days per week
Workouts are 3-days/week to ensure progress
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HD Video Guidance
HD videos demos to guide you and make sure your form is on point
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Expert instruction proven to increase performance
Coach Keg will hold you accountable and provide the feedback you need to advance your performance to the next level.
Equipment
Required
Dumbbells // Barbell & Weights
Recommended
Kettlebells // Bench // Pull-up Bar
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Sample Week
Week 1 of 12-week program
Sunday
Linear Speed Training

Prep

A

Foam Rolling Circuit

○ Calves ○ Hamstrings ○ Glutes ○ Thoracic Spine ○ Quads ○ Adductors

Prep

B

Activations & Mobility Work

○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction

Prep

C

Dynamic Warmup for Linear Sprint Training - Intermediate

○ Wall Drill - Single Exchange 5 per side ○ Wall Drill - Double Exchange 5 per side ○ March & A Skip - 2 Sets x (5 Marches in Place + 10 Skips / Leg) ○ Long Jump - 2 x 5 Jumps (Stick the Landing) ○ Lean, Fall, Sprint x 2 x ~10 yards ○ 2 Point Sprint - 2 Sprints Per Leg x 30 ft ■ Heel to Heel Twist, Slight Step Back ■ Breakdown at the end

D1

10 Yard Dash w/ Deceleration

3 x 2 @ 30

D2

Single Leg Hurdle Hop - Stick

3 x 5

E1

Split Squat - Contralateral

3 x 8

E2

Pushup - Eccentric

3 x 10

E3

Plank

3 x 30

F1

RDL - Barbell

3 x 10

F2

TRX Row - Eccentric

3 x 10

F3

Single Leg Calf Raise

3 x 12

Tuesday
Lateral Speed Training

Prep

A

Foam Rolling Circuit

○ Calves ○ Hamstrings ○ Glutes ○ Thoracic Spine ○ Quads ○ Adductors

Prep

B

Activations & Mobility Work

○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction

Dynamic Warm Up for Lateral Speed

C

○ Lateral Bounds - 5 Reps / Leg ○ Sway to Crossover - 5 Reps / Leg ■ Toes In a Row ■ Lean Away from the Line ○ Carioca - High Knee w/ Hip Rotation - 5 Reps / Leg ○ Lateral March & Skip - (5 Marches in Place + 10 Skips / Leg) ○ Shuffle - 2 x 5 Shuffles/side ○ Lateral Half Kneeling Sprint - 2 Sprints Per Leg x 30 ft ○ Shuffle to Sway Pause - 2 Reps Per Leg (5 Yard Shuffle Back) ○ Shuffle to Sway to Sprint - 2 Reps Per Leg (No Pause)

D1

3-5-7. Drill

3 x 1

D2

Lateral Bounds

3 x 8

D3

Med Ball Side Toss

3 x 5

E1

Trapbar Deadlift

3 x 6

E2

DB Overhead Press- Half Kneeling - 1 Arm

3 x 8

E3

Side Plank

3 x 0:15

F1

Lateral Squat - 1 KB Opp Hand

3 x 8

F2

DB Row

3 x 8

F3

Tip Toe Walks

3 x 30

Thursday
Vertical Jump Training

Prep

A

Activations & Mobility Work

○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction

Prep

B

Activations & Mobility Work

○ Couch Stretch - :30 Hold / Side ○ Leg Swings - 10 Reps / Leg ○ World's Greatest Stretch - 2 x / Side ○ Dead Bug - 2 Sets of 8 Reps / Leg ○ Split Squat Eccentric Lower - 6 Reps / Leg ○ Lateral Squat - 6 Reps / Leg ○ Single Leg Deadlift to March - 6 Reps / Leg ○ Lateral Band Walk - 2 Sets x 10 Steps / Direction

Prep

C

Dynamic Warmup For Vertical Jump Training - Advanced

○ Pogo Jumps - Extensive - :30 ○ Pogo Jumps - Intensive - :10 x 2 | :30 Rest in between jumps ○ Carioca - High Knee w/ Hip Rotation - 5 Reps / Leg ○ March & A Skip - (5 Marches in Place + 10 Skips / Leg) ○ Pop Float Skip - (5 Marches in Place + 10 Skips / Leg) ○ Power Skip - (5 Marches in Place + 10 Skips / Leg) ○ Snapdown x 4 ○ Snapdown to Vertical Jump

D1

Weighted Jumps

3 x 5

D2

Max Vertical Jump

3 x 3

D3

TRX Row - I Row

3 x 10

E1

Goblet Squat

3 x 10

E2

Pushup - Eccentric

3 x 10

E3

Dead Bug - Press Out

3 x 8

F1

Single Leg Deadlift - Cross Reach

3 x 8

F2

TRX Row - Eccentric

3 x 10

F3

Single Leg Calf Raise - High Heel Iso Hold

3 x 0:15

Coach
coach-avatar Justin Kegley

✍🏼 Author | Speaker | Sports Performance Coach 🏆Coaching Female Athlete’s To Maximize Performance, Reduce ACL Injuries & Build Unshakeable Confidence.

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Accelerate your performance!

Athletes that are ready to get to the next level start here!

Get The Accelerator - Complete Female Athlete Training
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The Accelerator - Complete Female Athlete Training