Keller Training Systems

Keller Training Systems Strength & Conditioning - Speed & Strength Specialist - Linebacker Specialist - Pro & Youth Athlete Development - Adult Fitness - Combine Training

05/04/2026

Band Assisted Jumps 🔥

Band-assisted jumps (sometimes called “overspeed jumps”) are used to push athletes into velocity and reactivity ranges they can’t normally reach with bodyweight alone. When used correctly, they’re a powerful tool ✅

1. Increase takeoff velocity (overspeed stimulus)
The band partially unloads bodyweight, so the athlete can leave the ground faster than usual. This exposes the nervous system to higher movement speeds, which can carry over to sprinting and reactive plyos.

2. Train the nervous system (CNS) at higher rates
You’re essentially teaching the body: “this is how fast we want to move.”
It improves rate of force development (RFD) in a slightly different way than heavy or resisted work.

3. Reduce ground contact time
Because you’re lighter, you can bounce quicker. This is huge for:
• Sprint mechanics
• Elastic/reactive strength
• Stiffness in the ankle/knee complex

4. Improve elasticity without as much joint load
You still get a plyometric stimulus, but with less impact stress. That makes them useful:
• During high-frequency jump phases
• For athletes who need speed without beating up joints

5. Bridge between strength and pure speed work
Think of it like this continuum:
• Heavy lifts → force
• Loaded jumps → force-speed
• Bodyweight plyos → speed-strength
• Band-assisted → max velocity / reactivity

God knew what he was doing when he gave me these 2 boys 🫶🏻
05/04/2026

God knew what he was doing when he gave me these 2 boys 🫶🏻

05/03/2026

Linebacker WORK‼️

Summer is approaching FAST‼️ Please don’t message me if you’re not SERIOUS or CONSISTENT‼️
05/02/2026

Summer is approaching FAST‼️ Please don’t message me if you’re not SERIOUS or CONSISTENT‼️

Quality > Ribeye or fake meat nuggets 👀
04/30/2026

Quality >

Ribeye or fake meat nuggets 👀

04/30/2026

Linebacker Work🔥

How many 8th Grade LBs do you know that can move this well⁉️

04/29/2026

Why⁉️

Athletes use high-rep sled pushes for conditioning because it hits a very specific mix of energy systems, movement quality, and mental toughness that transfers well to sport ✅

Here’s what’s really going on:

1. Builds repeat sprint ability (not just “cardio”)
Most sports aren’t steady-state—they’re bursts with short recovery. High-rep sled pushes keep you in that uncomfortable middle ground where your body is producing and clearing fatigue at the same time. That improves your ability to go hard, recover briefly, and go again ✅

2. Targets the glycolytic system hard
A high rep sled push set usually lasts long enough to tax the anaerobic glycolytic system (that burning, heavy-leg feeling). This is huge for field and court athletes who live in that zone during games ✅

3. Force production under fatigue
Unlike just running, the sled forces you to keep applying horizontal force even when you’re tired. That directly carries over to late-game sprinting, drive phases, and physical play ✅

4. Reinforces sprint mechanics safely
You’re essentially training sprint posture—forward lean, knee drive, extension—but without the same impact as max sprinting. So you can accumulate a lot of quality work without beating up joints ✅

5. Builds work capacity without soreness overload
Compared to something like high-rep squats, sled pushes create less eccentric stress. That means athletes can push conditioning hard without being wrecked for the next session ✅

6. Mental toughness + pacing awareness
High rep forces athletes to manage effort. If they go out too hot, they crash. It teaches pacing, resilience, and finishing under fatigue—exactly what games demand ✅

In my years of playing ball at a high level and training elite athletes I’ve noticed the 4 most common qualities of the ...
04/29/2026

In my years of playing ball at a high level and training elite athletes I’ve noticed the 4 most common qualities of the most successful 🔑

04/29/2026

Weighted Skater Hops ➡️ Unweighted Skater Hops 📈

Athletes pair weighted skater hops → unweighted skater hops to take advantage of a performance concept called post-activation potentiation (often called PAP) ✅

1. You “prime” the nervous system with load

The weighted skater hops increase force demand. Your nervous system recruits more motor units and fires them harder to overcome the load.
• Think: higher force output, slower speed

2. Immediate carryover to speed and explosiveness

When you drop the weight and go straight into unweighted skater hops, your body is still in that “high-output” state.
• Now you get: greater power + faster lateral explosiveness

3. Better lateral force production (game transfer)

Skater hops are frontal-plane dominant. This combo specifically improves:
• Cutting ability
• Change of direction (COD)
• Deceleration → re-acceleration laterally

That’s huge for field and court athletes.

4. Improves Rate of Force Development (RFD)

You’re essentially training both ends of the spectrum:
• Weighted = force production
• Unweighted = speed of force production

Blending them tightens the gap, which is what elite athletes are great at.

5. Elastic/reactive benefits

The nervous system becomes more efficient at using the stretch-shortening cycle after being “overloaded,” so the unweighted hops feel quicker and more reactive.

Skill work without a true foundation = disaster 😅
04/28/2026

Skill work without a true foundation = disaster 😅

04/28/2026

Loaded Depth Jumps w/ CB .fd2 🔥

When used correctly, they’re one of the best tools for building true elastic strength and high-level force absorption 📈

1. Increase Eccentric Force Absorption Capacity

Adding load (vest, dumbbells, trap bar, etc.) forces the athlete to absorb greater ground reaction forces on landing.
• Trains the body to handle forces seen in sprinting, cutting, and jumping
• Builds stronger tendons (Achilles, patellar)
• Reduces injury risk when decelerating at high speeds

👉 Think: “Can you own the landing before trying to be explosive?”

⸻

2. Improve Rate of Force Development (RFD) in Braking

Most athletes think RFD is only concentric (jumping), but elite athletes separate themselves in how fast they can stop force.

Weighted drops:
• Teach rapid stiffness on ground contact
• Improve “snap” into positions
• Carry over to first step acceleration and change of direction

⸻

3. Enhance Reactive Strength (If Progressed Properly)

Once the athlete can absorb the load efficiently, you can progress into:
• Drop → stick
• Drop → rebound
• Drop → sprint/jump

The added load increases:
• Tendon stiffness
• Elastic energy return

⸻

4. Reinforce Optimal Landing Mechanics Under Stress

Load exposes flaws instantly:
• Knee valgus
• Heel collapse
• Poor trunk control

If they can stabilize with load, bodyweight becomes easy.

⸻

5. Build “Game-Speed” Deceleration Ability

Most injuries happen during:
• Cutting
• Landing
• Sudden stops

Weighted altitude drops simulate:
• Higher-than-bodyweight forces
• Real sport braking demands

⸻

⚠️ Important: This is an Advanced Tool

You shouldn’t use weighted altitude drops unless the athlete already has:
• Strong bodyweight landing mechanics
• Ability to stick drops from various heights
• Good relative strength (especially single-leg)

First LB Group Session is this Wednesday at 4pm 📈$30 per DM to Book ✍🏼
04/26/2026

First LB Group Session is this Wednesday at 4pm 📈

$30 per

DM to Book ✍🏼

Address

925 Derby Avenue
Apopka, FL
32703

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