Frequently Asked Questions
Have questions about PR Strength? We’ve got answers.
Whether you’re a parent exploring training options for your athlete, an athlete ready to level up, or someone simply looking to get healthier, this FAQ page has everything you need to know about PR Strength in Gaithersburg, MD. From how to schedule your first evaluation to what to expect during a session, we’re here to help you feel confident every step of the way.
General Training & Membership
At PR Strength, we work with a wide range of clients, from developing youth athletes to elite professionals—and everyone in between. Our programs are built for:
- Youth Athletes looking to build foundational strength, speed, and injury resilience.
- Collegiate Athletes preparing for the next level of competition.
- Professional Athletes who need individualized programming in or out of season.
- Adult Clients who want to train like athletes—whether their goal is to gain strength, lose body fat, or maintain a high-performing lifestyle.
If you’re committed to growth and show up with a purpose, PR Strength is for you.
Not at all. You don’t need a sports background—just a mindset focused on progress. We serve adults of all ages and backgrounds who want a smart, structured, and results-driven training experience. Whether you’re a busy parent, professional, or simply looking to train with purpose, we’ll help you reach your goals.
We start by learning about your goals, sport demands, and training background. From there, we match you to the most appropriate path—whether that’s our:
- Youth Performance Program
- College or Pro Off-Season Development
- In-Season Maintenance Training
- Adult Semi-Private or 1-on-1 Coaching
Your program will be fully personalized based on your needs, not just your category.
Yes. We often work with athletes and adults rehabbing from injuries. Our coaches are trained to adapt programs around injury history, collaborate with medical professionals if needed, and help you safely rebuild strength and confidence. Your recovery is a priority, and we’ll guide you every step of the way.
Every client begins with a full performance evaluation, which helps us identify strengths, limitations, and goals. From there, we build a customized training plan based on your needs, sport (if applicable), and schedule. Whether in a group or 1-on-1, your session will be guided by expert coaches who adjust the program in real time to ensure maximum results and safety.
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)
- Sprint and jump testing using VALD timing gates and video analysis
- 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 Evaluation today: https://www.prstrengthtraining.com/evaluation/
We believe great coaching starts with great information. An assessment helps us:
- Identify strengths, weaknesses, and movement patterns
- Design a personalized program that meets your needs
- Establish a performance baseline so we can measure progress
- Reduce injury risk by addressing red flags early
- Align training with your sport demands or lifestyle goals
Skipping this step would mean guessing—and that’s not how we operate.
Re-assessments are built into your training journey. For most clients, we reassess every 8–12 weeks to track progress, identify new focus areas, and update your training plan accordingly.
In-season athletes may receive more frequent check-ins based on performance demands, while long-term clients often benefit from quarterly testing to ensure continued progress.
Youth Athlete Training
Most kids can begin structured training around age 10–12, depending on maturity and coordination. Our programs are developmentally appropriate and focus first on movement quality, coordination, and body control—not heavy lifting. We gradually introduce resistance and performance training as your child builds confidence, athletic awareness, and a training foundation.
Safety is our top priority. We ensure this by:
- Conducting an initial evaluation to screen movement and readiness
- Designing age-appropriate progressions that focus on technique, not load
- Using expert coaching and small group sizes to monitor every rep
- Educating athletes on warm-ups, recovery, and injury prevention
Our coaches are experienced in youth development and understand how to meet kids where they are—physically and mentally.
Yes—and they should. In-season training is not only safe, it’s essential for long-term development. We carefully structure sessions to complement their practice and game schedule, focusing on maintaining (and often improving) key physical qualities like strength, power, and speed.
In fact, many youth athletes at PR Strength see improvements in strength and speed during the season—especially those with a lower training age—because we introduce smart, consistent stimuli they’re not getting elsewhere.
Training Approach & Sessions
Most clients see great progress training 2 to 4 times per week, depending on their goals, age, and schedule.
Sessions last around 60 minutes, including warm-up, speed or strength work, conditioning (as needed), and a cool-down. Every session is coach-led, structured, and designed to deliver results.
We offer both:
- Semi-private training (our most popular format) delivers personal programming in a small-group setting.
1-on-1 sessions are available for athletes or adults needing individual attention or focused rehab.
Each session includes:
- Warm-Up
- Speed/Power development
- Strength Training
- Accessory Work
- Conditioning
- Cool-Down/Mobility
Every aspect is tailored to your plan and adjusted in real time by your coach.
Our system includes:
- Sprint technique, acceleration drills, and video feedback
- Plyometrics, med ball throws, and change-of-direction drills
- Strength and stiffness development
- VALD timing gates and GPS tracking
- Progress monitoring and real-time feedback
We are also one of the only Certified Speed Labs in Maryland, recognized by Universal Speed Rating (USR)—a distinction that reflects our elite standards in coaching, testing, and programming.
Professional Athletes
Yes. We design custom plans for both off-season development and in-season maintenance across multiple sports. Programming is adapted to your calendar, recovery needs, and goals.
Absolutely. All pro athletes at PR Strength receive a fully customized training experience based on:
- Sport, position, and season phase
- Injury history and movement analysis
- Travel or team schedule
- Performance testing and ongoing feedback
We provide pro-level support to help you stay at your peak year-round.
Our Facility
Our facility includes:
- Power racks, Olympic platforms, sleds, 40 yards of turf lanes
- Dumbbells, kettlebells, specialty bars, bands
- VALD timing gates, GPS tracking, VertiMax, OVR jump, OVR velocity based training
- Plyometric and agility tools
- A clean, focused environment built for performance
Start by filling out our Evaluation form on the website: https://www.prstrengthtraining.com/evaluation/
Once we receive your form, we’ll reach out to schedule your Performance Evaluation and begin mapping out your personalized training plan.
Yes. We provide:
- Basic nutrition coaching
- Supplement guidance
Recovery strategies including cooldowns, mobility work, and breathing protocols
We also refer to trusted professionals when clients need advanced support.
We ask for 24 hours' notice to reschedule or cancel. Missed sessions without notice may be deducted from your plan. We’re flexible when needed—just keep communication open. We offer sessions Monday - Sunday to make sure clients have the flexibility to get their training sessions in!
Results & Expectations
Many clients notice improvements within 4–6 weeks, especially in energy, strength, and movement confidence. Long-term results build with consistency and coaching.
Clients typically see:
- Gains in strength, speed, and athleticism
- Improved posture, coordination, and joint health
- Body composition improvements
- Reduced injury risk and greater training consistency
- Increased confidence and performance in sport—or life
Yes. We offer remote coaching for athletes and adults who can’t train in person. Includes:
- Custom programs
- Video demos and tracking
- Coach messaging and feedback
- Optional virtual consults
Train with us—no matter where you are.