Keller Training Systems

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

Blessed 🙏🏼Grateful for where I am and what I have in my life‼️If you only understood the obstacles, challenges and adver...
04/02/2026

Blessed 🙏🏼

Grateful for where I am and what I have in my life‼️

If you only understood the obstacles, challenges and adversity I had to overcome to enjoy this moment 🙏🏼

Both of my parents struggled with drug & alcohol addiction forcing me to live with multiple family members and teammates growing up…

In and out of trouble due to not being able to control my emotions…

Kicked out of my first D1 school for fighting (uncontrolled emotions)…

No other school wanted a hot head so I had to play down in order to earn my way back…

Made a name for myself again and got an opportunity to play in the NFL only to tear my hamstring in training camp…

Downward spiral from there not knowing if I was capable of being the athlete I was prior to the injury so I searched to fill that void with women and alcohol…

Got my act together and was able to play ball with CFL, AFL, IFL and NAL opportunities…

Started my business while in between football seasons…

Covid hit and I had my first son which led me to retire from football at 29 and started training full time…

Fast forward 7 years later and KTS is a 6 figure business that trains 100s of athletes from youth to Pro level year round while helping athletes earn scholarships & pro contracts on a regular basis…

Now married with 4 children of my own I say that I’m BLESSED bc statistically I shouldn’t be here and when I’m here alone it helps me put the entirety of my life into perspective 🙏🏼

If you believe it and you allow God to guide your path, ANYTHING IS POSSIBLE‼️

04/01/2026

Switches, Dribbles & Dribble Bleed’s 📈

I could keep going but y’all get the point 🤷🏻‍♂️
03/31/2026

I could keep going but y’all get the point 🤷🏻‍♂️

03/31/2026

Your return to sprint protocol after a soft tissue injury doesn’t have to be boring‼️ It needs to be methodical and WORK 📈

Crazy to think that this is how SIMPLE it is to get ahead‼️
03/30/2026

Crazy to think that this is how SIMPLE it is to get ahead‼️

Pulled up to the Alma Mater to see my guy .cabrera32 play today in the Spring Game 🏈
03/29/2026

Pulled up to the Alma Mater to see my guy .cabrera32 play today in the Spring Game 🏈

You get out what YOU PUT IN‼️Simple but not EASY‼️
03/28/2026

You get out what YOU PUT IN‼️

Simple but not EASY‼️

03/27/2026

Weighted Depth Drops 🔥

Weighted depth drops are an advanced plyometric exercise used to maximize force absorption, strengthen eccentric muscle capacity, and increase lower-body power ✅

By adding external weight to a depth drop (stepping off a box and landing), athletes increase the eccentric load, improving knee joint stability, joint stiffness, and force deceleration capabilities crucial for safe, explosive movement ✅

Key Benefits of Weighted Depth Drops:

Enhanced Eccentric Strength & Force Absorption: Adding weight increases the load on muscles, tendons, and ligaments during the landing, enhancing the body’s ability to absorb, decelerate, and control high forces 📈

Improved Injury Prevention:

By training landing mechanics and increasing structural strength in the knees and ankles, this exercise helps protect against injuries during cutting, landing, and jumping 📈

Increased Explosiveness:

The load improves the “stretch-shortening cycle” of the muscles, enhancing the ability to rapidly produce power 📈

Greater Stiffness:

It creates stiffer, more reactive tendons, which leads to reduced ground contact time and higher, faster jumping or sprinting capability 📈

This exercise is particularly useful for athletes looking to enhance their vertical jump, improve change-of-direction speed, and build durability in their joints 📈

🤷🏻‍♂️Not to mention the amount of soft tissue injuries due to not focusing on Strength & Conditioning 🤦🏻‍♂️
03/26/2026

🤷🏻‍♂️

Not to mention the amount of soft tissue injuries due to not focusing on Strength & Conditioning 🤦🏻‍♂️

03/25/2026

Submaximal sprints on a curved treadmill are one of the smartest return-to-play tools after a hamstring strain because they let you rebuild speed safely while controlling load on the hamstrings 📈

Here’s why they’re so effective:

1. Self-Regulated Speed = Built-in Safety

A curved treadmill (like a manual treadmill) only moves as fast as the athlete pushes it. That means:
• No forced top speeds
• Easy to stay in that 70–85% “submax” zone
• Athletes naturally avoid overstriding (a major hamstring risk)

👉 This is huge early in rehab when the hamstring isn’t ready for full-speed eccentric stress.

2. Reduced Eccentric Hamstring Load

Most hamstring injuries occur during the late swing phase of sprinting when the hamstring is lengthening under high speed.

On a curved treadmill:
• Stride length is shorter
• Ground contact is more underneath the body
• Less aggressive front-side reach

➡️ This reduces the high-risk eccentric loading that typically re-injures athletes.

3. Promotes Proper Sprint Mechanics

Curved treadmills encourage:
• Forward lean
• Midfoot strike under the hips
• Higher cadence

These mechanics:
• Decrease braking forces
• Reduce hamstring strain
• Reinforce efficient movement patterns before returning to the field

4. Gradual Reintroduction to Speed

Submax work allows you to:
• Rebuild tissue tolerance
• Restore neuromuscular coordination
• Reintroduce rate of force development without max stress

Think of it as bridging the gap between:

Rehab exercises → Full-speed sprinting

5. Concentric Bias Helps Early Stages

Because the athlete has to drive the belt:
• There’s more concentric work (pushing)
• Less passive limb cycling

➡️ This is safer early on when eccentric strength is still recovering.

6. Confidence Builder

Coming off a hamstring strain (like a hamstring strain), athletes are often hesitant to open up.

Curved treadmill work:
• Feels controlled
• Removes fear of hitting top speed too soon
• Builds trust in the hamstring again

You think bc you’re ranked that you get special treatment ⁉️ KTS is an established and reputable brand that has trained ...
03/25/2026

You think bc you’re ranked that you get special treatment ⁉️

KTS is an established and reputable brand that has trained 1000s of elite college athletes & pro’s‼️

There is plenty of guys that will chase you and let you train for free in central FL but I’m not one of them 🤷🏻‍♂️

If you want real WORK & real RESULTS it’s going to come with a cost 📈

That work over there might be free but that time you’re wasting isn’t 🤷🏻‍♂️

03/24/2026

Teach. Demonstrate. Execute. 📈

Speed Development w/ 🔥

Master the Basics‼️

Address

925 Derby Avenue
Apopka, FL
32703

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