Frequently Asked Questions

Have questions about Prepare For Performance? You're in the right place.
Whether you're a parent looking for the best training environment for your athlete, an adult ready to get stronger and healthier, or someone trying to understand how our programs work, this FAQ page will walk you through everything you need to know.

From how to schedule your first call or trial, to what our training sessions look like, to how we personalize the experience for every individual — this page is designed to help you feel informed, confident, and supported as you get started with Prepare For Performance in Rockville, MD.

Group of people posing together in a gym, with a banner that reads 'PFP Prepare For Performance', some standing and some kneeling or sitting on the green artificial turf floor.

Adult Training and Membership

  • We talk with you 1:1 to learn about your goals, injuries, history, etc.

    We can then set up Success Session or a 2-week free trial.

    We do this both for our athletes and adults. From there, you sign up for sessions in our app as your schedule allows, ideally 2-3 times per week.

    The coach will take it from there. You show up and we’ll take care of the rest.

    We’ll guide you through your workout, take notes in your profile for your next visit, and support you every step of the way.

  • We change a programming on a monthly basis. Within the week will be a different workout to keep it varied, but you’ll repeat the workouts a few times in the month so that we can practice good repetitions and track progress. If it’s always different, we can’t track improvement. Clients find it’s a good mix of variety, yet certainty of what to expect over time.

  • 60 minutes.

    In and out within the hour, you can get on to the rest of your day or home for dinner.

  • Our average client comes 2-3 days weekly and sees great results.

    This also applies to our athletes and adults

  • That is how we deliver our workouts. Just like the name says, it’s personal training, but in a small group. We design the program and our coachhes will modify or change the workouts based on your individual needs and goals. You’ll just be sharing the coach with about 5-6 other people who are also in your session.

    Learn More about our program here!

  • CrossFit did an excellent job at popularizing strength training, kettlebells, and barbells. We certainly use those modalities. However, we don’t do a workout of the day where everyone does the same thing. We personalize each routine to the individual. Will you see similar equipment? Sure. But it’s not the equipment that makes PFP special, it’s the coaching, accountability, and community.

  • That’s our specialty. If you were perfectly fit and knew what to do you wouldn’t need to come here. We modify each person’s routine based on their goals and injuries. This applies to both our adults members and athletes. We will modify the workout to you even if you have an injury.

  • Yes, yes you do. Every single visit is with a coach that way we can tell you what to do, make sure you’re doing it right, and be there to support you.

    If you’re looking to learn more about our team, CLICK HERE.

  • We have a range of memberships that bill every 28 days. Our memberships range based on how many monthly sessions you want to use and how long you commit to. Once we know your goals and schedule, we can recommend a membership.

  • We have sessions every day, with multiple coaches running sessions all day long. We start at 6:00 am and go until 7:00pm during the week, with sessions all throughout the day. We also have times on Saturday Mornings.

  • I mean, we have equipment and such, but other than that…no…not really. We don’t offer open access where you can come and go as you please. We require all our clients to schedule their workouts on our app, that way all of their workouts are with a coach so they can be fully supported at each and every visit.

  • The majority of our clients are 40+, yes. We find that we attract clients who are intimidated by the typical gym. They need coaching, they need support. That’s not to say we don’t have younger clients who also have those needs, but our niche is definitely fitness over 40.

  • Yes, we have a nutrition coach on staff.

  • We believe so much in what we do we promise (if it’s your goal) you’ll lose 5lbs in the first 30 days of our program or we’ll give you every penny back. We want this decision to be a no-brainer!

  • We are located near the Rockville Metro Station.

    Our address is:
    409 N Stonestreet (Unit A)
    Rockville, Md 20850

  • To start working with us at Prepare for Performance, you'll need to set up a phone consultation so we can learn more about you and your goals. Then we will determine the best path for you to reach your goals. Or you can set up a 2-week VIP Pass!

Performance Evaluation

  • The evaluation is your entry point into our program. It’s where we assess your movement quality, performance baseline, and training goals to design a plan that’s fully customized for you.

    Your evaluation may include:

    • Movement screening (mobility, stability, joint control)

    • Jump testing using VALD timing gates and video analysis

    • Speed Analysis with speed gates

    • Strength and power assessments (bodyweight, isometric, or loaded depending on age/level)

    • Sport-specific drills and metrics

    • Discussion of injury history and personal goals

    This process ensures you get a safe, effective, and individualized training experience from day one. Schedule your 60-Minute Performance Evaluation (FREE) today 

  • At Prepare For Performance, great coaching starts with understanding the athlete. That’s why every athlete begins with an assessment. It allows us to:

    • See how they move — strengths, weaknesses, and movement habits
    • Build a training plan that supports their sport and their season
    • Establish a performance baseline so progress is measurable
    • Identify potential red flags before they lead to injury
    • Make sure training matches their age, development, and goals

    Skipping this step would mean guessing — and we don’t guess with an athlete’s performance or long-term development.

  • Re-assessments are a consistent part of an athlete’s training at Prepare For Performance. Most athletes are re-tested every 4–6 weeks so we can measure progress, identify new areas to prioritize, and adjust their program as they develop.

    In-season athletes may receive additional check-ins based on performance demands, while long-term athletes follow this regular 4–6 week cycle to ensure they continue moving forward throughout the year.

Youth Sports Performance Training

  • At Prepare For Performance, we believe athletes can safely begin structured training as young as 9 years old, as long as the program matches their stage of development.

    At this age, training is not about heavy lifting. It’s about:

    • Learning how to move with control and confidence
    • Building coordination, balance, and body awareness
    • Developing good habits that set the foundation for future performance
    • Introducing age-appropriate strength and speed work in a safe, supportive way

    As athletes mature, we gradually progress their training based on readiness—not age alone. Our goal is to help them develop long-term athleticism, stay healthy, and build the skills they need to perform at a high level.

  • Safety is non-negotiable at Prepare For Performance. Every athlete starts with systems designed to keep them healthy, confident, and progressing at the right pace. We do this by:

    • Beginning with a full evaluation to understand movement quality, training history, and readiness
    • Starting all new athletes in a ramp-up program that teaches technique, expectations, and foundational skills
    • Adjusting the ramp-up based on previous experience so each athlete enters training at an appropriate level
    • Using age-appropriate progressions focused on mechanics—not heavy loads
    • Coaching in small groups so every rep is monitored and corrected
    • Teaching warm-up habits, recovery, and injury-prevention fundamentals

    Our coaches are experts in youth athletic development and know how to meet athletes where they are—physically, mentally, and emotionally—to keep training safe, effective, and long-term focused.

  • Yes — and they absolutely should. In-season training is one of the most important pieces of long-term athletic development.

    At Prepare For Performance, we design in-season sessions to support an athlete’s practice and game schedule, rather than competing with it. Training focuses on:

    • Maintaining (and often improving) strength, power, and speed
    • Keeping the body resilient through the demands of competition
    • Addressing imbalances or fatigue that build up during the season
    • Using smart, consistent training doses instead of high-volume work

    Many athletes — especially those with a lower training age — actually get stronger and faster during the season because they’re finally getting structured, targeted training that their practices alone don’t provide.

    In-season development isn’t optional. It’s how athletes stay healthy, perform better, and avoid falling behind.

  • Every athlete session at Prepare For Performance follows a structured, purposeful flow:

    • Warm-Up — Movement prep, activation, and mobility based on the day’s focus
    • Speed / Power Development — Sprints, jumps, or med ball work to build explosiveness
    • Strength Training — Age-appropriate progressions tailored to the athlete’s plan
    • Accessory Work — Targeted exercises to build balance, stability, and durability
    • Conditioning — Sport-appropriate conditioning to support overall performance
    • Cool-Down / Mobility — Recovery work to improve movement quality and reduce soreness

    Every component is tailored to the athlete’s training plan and adjusted in real time by their coach to match their readiness, season, and development.

  • At Prepare For Performance, we use our own speed and power development system built specifically for youth athletes. Our approach includes:

    • Sprint Technique + Acceleration Work — Teaching posture, mechanics, rhythm, and force application
    • Video Feedback — Helping athletes see what they’re doing so corrections make sense
    • Plyometrics + Med Ball Work — Building reactive strength, power, and explosiveness
    • Change-of-Direction Training — Improving deceleration, cutting mechanics, and game-speed movement
    • Strength + Stiffness Development — Creating the force and elastic qualities needed to run faster
    • Arena Gear Timing System — Measuring sprint speed, splits, and acceleration
    • Performance Testing — Tracking lower-body explosiveness, speed improvements, and overall athletic development

    Our system is measurable, repeatable, and built around long-term athletic development. Every athlete gets faster, more explosive, and more confident through consistent, targeted training.

Professional Athletes

  • Yes. We work with professional athletes across multiple sports and build customized programs for both the off-season and in-season phases.

    Off-season training focuses on development — strength, speed, power, and durability.


    In-season training focuses on maintenance, recovery, and keeping performance sharp without adding unnecessary fatigue.

    Every plan is built around your schedule, demands, and goals so you can perform at your highest level year-round.

  • Absolutely. Every professional athlete at Prepare For Performance receives a fully customized program built around:

    • Sport, position, and where they are in the season
    • Injury history, movement patterns, and performance needs
    • Travel, team schedule, and weekly workload
    • Speed and power testing, strength assessments, and ongoing feedback

    Our goal is to provide true pro-level support — the kind that keeps athletes healthy, explosive, and performing at their peak all year long.

PFP Facility

  • Our facility is built specifically for athletic performance and includes:

    • Power racks and platforms for strength and explosive training
    • VALD ForceDecks to measure lower-body power, asymmetries, and force production
    • Arena Gear timing system for sprint speed and split testing
    • Sleds, turf lanes, and acceleration space for speed and power development
    • Dumbbells, kettlebells, specialty bars, and bands for complete strength training
    • Plyometric boxes, hurdles, and agility tools for jump, reactive, and change-of-direction work

    Everything in our space is designed to give athletes a focused, high-performance environment where they can train safely and develop at a high level.

  • Getting started is simple. Just fill out our Contact Form and select “Performance Evaluation” or the training option you’re interested in.

    Once we receive your form, our team will reach out to schedule a time that works best for you and outline the next steps so your athlete can get started right away.

  • Yes. We support both athletes and adults with foundational strategies that improve training results and overall health. This includes:

    • Basic nutrition guidance to support energy, performance, and body composition
    • Simple supplement recommendations when appropriate
    • Built-in recovery strategies such as cooldowns, mobility, and breathing work to improve recovery and reduce soreness

    For anyone needing more advanced, medical, or specialized nutrition support, we connect you with trusted professionals to ensure you’re getting the right level of care.

  • We ask for 24 hours’ notice if you need to cancel or reschedule a session. Missed sessions without notice may be deducted from your plan.

    We understand life happens — clear communication helps us stay flexible and make sure your athlete or you stay on track.

    We also offer training Monday through Saturday, giving you plenty of options to get your sessions in each week.

What Results Should I Expect?

  • Most athletes and adults begin noticing meaningful changes within 4–6 weeks. Early improvements typically show up in energy, strength, movement quality, and overall confidence in the gym or on the field.

    From there, progress continues to build with consistency, structured programming, and quality coaching. The longer you stay committed, the more noticeable and lasting the results become.

  • While results vary from person to person, most athletes and adults experience noticeable improvements in several key areas, including:

    • Strength, speed, and overall athleticism
    • Better posture, coordination, and joint stability
    • Improved body composition from smarter training and better habits
    • Lower injury risk thanks to better movement quality and consistent training
    • More confidence — whether that’s performing in sport or showing up stronger in everyday life

    Our programs are designed to create long-term, sustainable progress. The more consistent you are, the greater the results.

  • Yes. We offer remote coaching for both athletes and adults who can’t train with us in person. Our virtual training includes:

    • Customized training programs built around your goals, equipment, and schedule
    • Video demonstrations and exercise tracking so you always know what to do
    • Direct coach messaging and feedback to keep you accountable and progressing
    • Optional virtual consults to review technique, update your plan, or answer questions

    Whether you’re out of state, traveling, or just need a flexible option, you can train with PFP from anywhere.