Speed & power
Your Athlete Has a Speed Ceiling. We Find It. Then We Raise It.
Two athletes can run the same 40-yard dash time and need completely different training. The difference is their force-velocity profile. We find it with OVR technology. Then we build the block that targets their specific limiting factor — not a generic plan.
The AHP System
Athletic Health & Performance
AHP is the principle athletic development system for our athletes ages 11-18 and is behind every training decision at Lone Star TFC. It is not a workout template — it is a diagnostic-first development framework built around the seven physical qualities that drive athletic performance. Every athlete who trains with us is assessed, classified, and placed into a sequenced block that targets their specific limiting factor. The drills are the expression of that decision.
Diagnose First
No athlete starts training without a baseline assessment. We collect sprint data, jump data, movement observation, and training history before the first session.
Classify the Athlete
Athletes are classified into one of three profiles — Force Limited, Velocity Limited, or Balanced — based on their diagnostic results. That classification determines the training block.
Sequence the Work
Qualities are developed in the right order. Force before velocity. Mechanics before load. The sequence is not arbitrary — it is the difference between building and breaking.
Measure the Outcome
Every block ends with a re-test. Athletes, parents, and coaches see exactly what changed, what it means, and what comes next.
The Seven Physical Qualities
What We Actually Train
Most programs train drills. We train qualities — the seven physical capacities that underpin every athletic movement. Drills are the tool. Qualities are the goal.
Force Production
The foundation of all athletic movement. An athlete who cannot produce force cannot accelerate, jump, or change direction effectively. We build this first — through Olympic lifting fundamentals, strength progressions, and plyometric loading.
Plyometrics & Elasticity
The ability to store and release elastic energy rapidly. This is the bridge between raw strength and reactive speed — the quality that separates athletes who are strong from athletes who are explosive.
Acceleration
The ability to generate velocity from a standing or moving start. Acceleration is a skill with a specific mechanical signature — shin angle, ground contact time, stride frequency — that is coached, not just practiced.
Max Velocity
Top-end speed. The quality most athletes never train because most programs never reach it. We develop max velocity through fly runs, wicket drills, and open-field sprint sessions at Calfee Middle School.
Deceleration
The ability to absorb force and stop efficiently. Deceleration is the most undertrained quality in youth athletics — and one of the most important for injury prevention and change-of-direction performance.
Agility & Change of Direction
Reactive movement in response to a stimulus. Built on the foundation of deceleration, acceleration, and force production — not cone drills in isolation.
Speed Endurance
The ability to maintain high-velocity output over repeated efforts. Developed in the final phase of a training block, after the mechanical and power foundations are in place.
Force-Velocity Profiling
Your Athlete Has a Speed Blueprint. We BUILD It.
Force-velocity profiling is the diagnostic tool that tells us exactly where an athlete sits on the spectrum between pure force production and pure velocity expression. An athlete who is force-dominant needs different training than one who is velocity-dominant — even if they run the same 40-yard dash time. The profile determines the block. The block determines the drills. This is why two athletes with identical times can have completely different training plans.
Force Limited
Athlete produces insufficient force relative to their velocity capacity. The limiting factor is the engine — not the expression. Primary intervention: strength and power development — Olympic lifting, heavy plyometrics, and resisted sprint work to build the force base.
Velocity Limited
Athlete has adequate force production but cannot express it at high speeds. The engine is built — the transmission needs work. Primary intervention: fly runs, overspeed training and upright sprint mechanics refinement.
Balanced Profile
Athlete shows proportional force and velocity qualities — neither side is the clear limiting factor. Training targets the next phase of the development sequence: elasticity, reactive strength, and speed endurance layered on top of a solid foundation.
The Dual-Facility System
Weight Room Strength. Open-Field Speed. One Seamless System.
Most speed programs live in one environment. Lone Star TFC operates across two — and the transition between them is intentional, not logistical. Iron 24 Conroe is where we build the engine. Calfee Middle School is where we open the throttle. The two facilities are not interchangeable — they serve different phases of the same development arc.
Iron 24 Conroe
Monday–Thursday
Olympic lifting fundamentals, plyometric progressions, strength blocks, and power development. This is where force production is built — the foundation that makes everything else possible.
Calfee Middle School
Saturdays
Sprint mechanics, acceleration drills, fly runs, and open-field max velocity sessions. This is where the strength built at Iron 24 is expressed as speed on the track.
Long-Term Athletic Development
We Are Not Building 14-Year-Old Champions.
We are building athletes who arrive at their High-Performance Window on-time & fully loaded — injury-free, and ready for the next level.
"What's good for the future Olympian is also good for every young athlete. Sound development environments produce both medalists and future leaders in sport."
— Derek Evely, Play-to-Podium Framework
Multi-Lateral Before Singular
Young athletes need broad, varied movement experiences before narrowing into a single sport or training direction. A 12-year-old who plays three sports and trains general athletic qualities is building a wider foundation than one who only runs 100s. That width pays off at 18, 22, and 28.
The Two-Stage Rocket
General preparation is the booster stage — it does the heavy lifting and carries the athlete upward. Specialized training is the orbiter — it takes over gradually as the foundation matures. The handoff is never abrupt. We stay in the booster stage longer than it feels necessary. That is the point.
Protect the Window
It takes approximately ten years of focused, progressive training to reach maximum athletic potential. Early specialization, excessive loading, and chasing short-term results all cost the athlete years on the back end. A 14U national title is real. A 22-year-old who is still improving and injury-free is the goal.
The Properly Developed Athlete
The standard we hold every training block to: does this produce an athlete who arrives at the next level better than they left? Physically robust. Technically clean. Coachable. Free of the compensation patterns that follow athletes who were pushed too hard too early.
How It Works
Four Steps. One System. Real Results.
Diagnose the Athlete
Every athlete is assessed before the first session. We collect sprint data (10m, Fly 10), jump data (SLJ, VJ, RSI), movement observation, and training history — then identify the one quality holding them back.
Classify & Choose the Block
Athletes are classified into one of three profiles — Force Limited, Velocity Limited, or Balanced. That classification determines the training block. The drills are the expression of that decision.
Coached Sessions
Small group sessions with a 1:8 coach-to-athlete ratio mean every rep gets eyes on it. We train qualities — not drills. Technique is corrected in real time. Athletes build good habits, not bad ones.
Measure & Communicate
At the end of every block, athletes are re-tested on all baseline metrics. We explain what we saw, what it means, and what comes next. Parents, athletes, and coaches all understand the why.
Stop Guessing. Start Measuring.
The Speed Science Diagnostic is a 90-minute force-velocity profiling session that tells us exactly how your athlete's body produces power. The results determine whether they need more speed-focused or strength-focused training — so every session targets the right adaptation. It's the starting point for all Speed & Performance athletes. First and third Saturday of every month. Four slots per session.