The Separator - Complete Female Athlete Training

Coach Keg Performance Coaching

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

The Separator is for the dedicated athlete looking to perform at an elite level.

✅ Designed for those with 12+ months of training experience, this program targets advanced speed, power, & strength, while continuing to reduce injury risk and build the confidence to perform under pressure.

✅ Created by Coach Keg and refined through years of coaching college-bound athletes, The Separator challenges athletes to push limits, embrace discomfort, and take control of their development.

✅ This 3-day/week program is designed for athletes to progress year-round, whether in-season or off. If you are serious about standing out and reaching your highest level, this is the program is for you.

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Engineered for Athlete Dominance
Advanced training for athletes ready to dominate
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Peak Performance and Durability
Built to maximize performance without sacrificing durability
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Fueling Student Athletes
Ideal for high school and collegiate athletes preparing for peak performance
Features
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Programming 3 days per week
Workouts are 3-days/week and are designed for athletes to progress year-round, whether in-season or off.
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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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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.
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Delivered through TrainHeroic
Who needs a PDF!? Coach Keg will push you harder, know you better, and keep you going longer, all through an app.
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 - (5 Marches in Place + 10 Skips / Leg) ○ Pop Float Skip - (5 Marches in Place + 10 Skips / Leg) ○ Long Jump - 2 x 5 Jumps (Stick the Landing) ○ Straight Leg Bound - 3 Levels - Small Arms and Leg Action - Medium Arms and Leg Action - Big Arms and Leg Action ○ Half Kneeling Sprint - 2 Sprints Per Leg x 30 ft ○ 2 Point Sprint - 2 Sprints Per Leg x 30 ft - Heel to Heel Twist, Slight Step Back - Breakdown at the end

D1

10 Yard Sprint

3 x 3

D2

Single Leg Hurdle Hop - Stick

2 x 5

D3

Single Leg Hurdle Hop - Mini Bounce

2 x 5

E1

Rear Foot Elevated Split Squat - 2 KB

3 x 8

E2

DB Bench Press

3 x 8

E3

Long Lever 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

Prep

C

Dynamic Warmup For Lateral Speed Training - Advanced - Phase 1

○ 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 to Sprint - 2 Reps Per Leg (No Pause) ○ Hip Turn to Sprint - 1 Set x 1 Rep / Side Sprint for ~30 ft

D1

Pro Agility Drill

3 x 2

D2

Medial & Lateral Hurdle Hop - Stick

2 x 3

D3

Medial & Lateral Hurdle Hop - Mini Bounce

D4

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

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 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

BB Jump Shrug

3 x 5

D2

Max Vertical Jump

3 x 3

D3

Half Kneeling Shoulder CARS

3 x 3

E1

Front Squat

3 x 8

E2

Pushup - Eccentric

3 x 10

E3

Farmers carry

3 x 0:45

F1

Single Leg Deadlift - 1 DB Contralateral

3 x 8

F2

Chin-Up - Eccentric Lower

3 x 5

F3

Single Leg Calf Raise - High Heel Iso Hold

3 x 0:20

Coach
coach-avatar Justin Kegley

CoachKeg, CSCS, XPS, CFSC is a recognized leader in strength and performance training for female athletes. For over a decade, he has specialized in helping girls develop speed, strength, and confidence to compete at the highest levels. He is the founder of Movement Fitness and has worked with athletes across multiple sports, guiding them from youth to the collegiate level.

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Advance Your Performance Today!

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The Separator - Complete Female Athlete Training