Pumped storage has outstanding advantages in energy density and power density. With its rapid response and flexible regulation capabilities, it can effectively smooth out the random fluctuations of new energy output and improve system frequency stability. To address the integration of pumped storage into power system frequency stability control, an adaptive integrated inertia control strategy based on speed protection for variable-speed pumped storage is proposed, and optimization methods are used to solve the control parameters. Considering the prediction of short-term rate of change of frequency (RoCoF) and the response of the variable-speed pumped storage adaptive integrated inertia control to system frequency change, the traditional low-frequency pump-shedding strategy of power systems is improved, and a fixed-speed pumped storage adaptive low-frequency pump-shedding control strategy is proposed. Simulation verification under different scenarios shows that combining the variable-speed pumped storage adaptive integrated inertia frequency regulation control strategy with the improved low-frequency pump-shedding strategy can better adapt to the high- proportion new energy power systems and improve the system’s frequency regulation performance.