The Accelerator - Complete Female Athlete Training
Coach Keg Performance Coaching
Women's Training, Strength & Conditioning, SpeedThe 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.
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
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
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
Justin Kegley
✍🏼 Author | Speaker | Sports Performance Coach 🏆Coaching Female Athlete’s To Maximize Performance, Reduce ACL Injuries & Build Unshakeable Confidence.
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