Speed, Strength, Power, Endurance

—  Individual and Group Training —

Speed, Strength, Power, and Endurance


Improve Speed

Speed is the key factor in developing an athlete’s ability to be successful in any sport. Speed is the ultimate difference maker when it comes to success on the field, track or court. Two variations of speed training are assisted and resisted speed training. Assisted training helps to improve stride frequency. Assistance can help early acceleration, late acceleration, and maximal speed. Resisted speed training helps to improve speed, strength, and stride length. Assisted sprint training gets the legs moving very fast very quickly, while resisted sprint training makes the legs more powerful.

Strength & Power Training

Speed is chiefly determined by the capacity to apply a large amount of force in a short period of time, also known as power. Many athletic movements take place in 0.1 to 0.2  seconds but maximal force production takes 0.6 to 0.8 seconds. An athlete who can apply the most force in the shortest period of available time is said to be the most powerful. Strength training increases maximal force production. Both strength and power training are integral to improvement of speed. Strength training and power training pave the way for maximal adaptations from speed training to occur. Rate of force development is an important consideration when training for these variables.

Speed Endurance

Speed Endurance is an element of fitness closely related to speed training. To increase speed endurance, athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods in between. The purpose of speed endurance i s to prolong the amount of time where a near maximal speed can be maintained. Keeping relaxed is key, as well as maintaining proper form throughout, especially the level of the hips being as high as possible.



 —  Team Training—

Pre-Season, In-Season, Off-Season


We have complete speed training programs for all sports teams specifically designed for your team’s needs. Help your team stand out from their opponents. Train as a team to build speed, power, balance, core strength, flexibility, and agility for your athletes. This is also a great way to continue to keep teams together throughout off-seasons to build upon their camaraderie. 

Training facility to be provided by your team. Train as a team for a discounted per player rate.



This season should last for at least 6 weeks prior to the new in-season. It helps prepare athletes for the demands of the upcoming season.


Main focus during this season is staying healthy. As you are involved in your sport, training should be tapered off but not eliminated. Focus in on speed, mobility and foam rolling exercises.


This is the period between the end of the in-season and about 6 weeks prior to the start of the next competitive year. The goal during this period is to gain strength and power.


- Coach Tala Talia -

Founder and Board Member of TOA Athletes; Owner of TOA Athletics Speed Training


Born and raised in American Samoa, I always loved to run. In 2001, I moved to Utah and had the opportunity to run Track for Hunter High School. During my first year of running organized track, I set the school record for the 100m dash and the 4X100m relay. I took 1st place in the 5A regionals, 2nd place in the 5A State Championships and received the High School Athlete of the year Award. I was a member of the USA high school team that participated in the Down Under Games in Australia and ran the 100m and 200m events. I was fortunate to receive an athletic scholarship for track at Utah Valley University. In addition to track, I also played Rugby. I earned my degree in Electrical Automation and Robotics and am currently an Automation Engineer for a nationally recognized company.

I am married to my beautiful wife, Primrose (who helped make my dream of having my own youth sports club a reality), and am a proud father of 6 kids (2 girls, 4 boys) and we reside in Orem. My passion is helping the youth in our community, especially those who would not normally have the opportunity, excel in their sports, get faster and stronger, and develop self-esteem and confidence in themselves. I enjoy working with the youth and helping them to set high, achievable, realistic goals and seeing them go through the process of putting in the work to achieve them.