Performance Edge - Sports Training

Performance Edge - Sports Training


Great staff and program

Performance Edge - Competitive Sports Training is a high performance training facility geared toward training athletes of all ages and sporting backgrounds.

PE will develop a program for you & coach/train your physical capacities to their potential. At Performance Edge, we work with individuals who demand exceptional training. All training programs are individualized to achieve results. We blend science and innovation to deliver quality training AND coaching – leading to the next level – whether that be in the game or in life. Customized training programs focus on strength and power development, sport-specific movements and injury prevention.

Operating as usual

2022 NFL Draft Prospect ANDREW VASTARDIS | LEADER OF MEN! 02/24/2022


Former Stone Bridge Standout and Michigan Wolverine and Future 2022 Draft prospect Andrew Vastardis. Best of luck Andrew!

2022 NFL Draft Prospect ANDREW VASTARDIS | LEADER OF MEN! #UniversityofMichigan #Wolverines #Goblue #NFLDRAFT #AndrewVastardisWhen You think of University of Michigan football, you can’t talk about the Wolverines wi...

Happy New Year's from Performance Edge 12/31/2021

Happy New Year's from Performance Edge

Happy New Year's from Performance Edge -

Happy New Year's from Performance Edge

The Biggest Husky Hire that No One is Talking About 12/31/2021

The Biggest Husky Hire that No One is Talking About

The great equalizer! "Results Aren't Guaranteed...They're Earned!"

The Biggest Husky Hire that No One is Talking About The University of Washington won a national title under legendary coach, Don James in 1991. In 2000 I had the privilege of going to the home of Coach James and talking with him about that accomplis…


A much appreciated thank you to former Stone Bridge All-State, 1st Team All-Metro LB and Boston College DT and Team Captain for your generous donation. Your game worn 2017 Pinstripe Bowl Jersey will look great up on our wall as a constant reminder of how hard work, sacrifice and perseverance pays off. Leadership isn't made it's earned through example! @tannerkarafa @stonebrboosters @stonebridgefootball @sbhsathletics @burgsportsnet @loco_sports @vivaloudoun @lansdowneresort @lansdownetowncenter #rememberyourroots #hometownhero #localmade #localgrown @indyhsfootball


A big 3 years kicking your rear Adie Derry. Hardly seems that's possible, but I definitely appreciate your hard work, consistency and more importantly your great attitude. I know I can be demanding but it's only because your worth it. Thank you for your patronage. "It doesn't get easier you just get stronger!" @lansdownetowncenter #nobulkhere #strongwomen💪 #strongisearned #fitnessgirl #heakthylifestyle #capable #qualityoflife #strengthmatters💯 /


Keep them dialed in Andrew. Former Stone Bridge standout, client and team captain is leading the 12-1 Michigan Wolverines against the 12-1 Georgia Bulldogs in the College Football semifinals on Dec. 31 (Friday night/7:30 p.m.) #goblue #michiganfootball #wolverines #michiganwolverinesfootball @stonebrboosters @stonebridgefootball @sbhsathletics @loco_sports @burgsportsnet @riverside_fb @brhsfootball @woodgrove_football @loudouncountyfb @vikingstrongfootball @briarwoodsfootball @indyhsfootball @andrewv68 #extremelyproud


They walk it like they talk it! Airrosti's Mike Grillo, DC and Certified Recovery Specialist Deyonne Mitchell live by example. We appreciate your hard and diligence. @airrosti #walkitlikeyoutalkit #wefixpainfast @stonebridgefootball @sbhsathletics @broad_run_spartans @independenceathleticboosters @riverside_hs @bwhsathletics @tuscarora_booster_club @loudouncountyathletics @vikingstrongfootball @dominionlcps @burgsportsnet @loco_sports

Performance Edge - Thanksgiving Holiday Hours 11/15/2021

Performance Edge - Thanksgiving Holiday Hours

Performance Edge - Thanksgiving Holiday Hours -

Performance Edge - Thanksgiving Holiday Hours

Photos from Performance Edge - Sports Training's post 05/09/2021

We would like to wish all our mother's a Happy Mother's Day. We thank you for your strength, your wisdom, your patience, your caring, your sacrifice and most importantly your love! You keep us , guide us, direct us and support us through thick and thin. You are our rock, our center and our reason for our moving forward. Thank you!


Congratulations to Loudoun Valley's Cam Miller on his 4C 1st Team All-Region Selection. @vikingstrongfootball @burgsportsnet @loco_sports #staystrongplaystrong #footballstrengthtraining #strengthcoaching


Congratulations to Broad Run's Isaiah Lemmond on your being selected 4A 1st Team All-Region Wide Receiver. Can't think of anyone who has overcome as much through hard work, and adversity with such a great attitude! You are appreciated! @brhsfootball @broad_run_spartans @burgsportsnet @loco_sports @vivaloudoun @aidppt_ashburn @nationalsportsmed #staystrongplaystrong #footballstrengthtraining #injuryprehabilitaiton #strenghtandconditioning gthdevelop


A big Congratulations to John Bacigalupi on recieving his first D1 college football offer (PWO) from Mercer University! @vikingstrongfootball @[email protected] @loco_sports #staystrongplaystrong #whereathletesareforged


Friday Night Fights Round #2. NOVA VHSL 4A Quarter Finals 6-0 Tuscarora vs 4-1 Broad Run Best of luck to Sonny Mannino, Alan, Gbee, Aaron Palmer and Isiah Thomas. Have a great game! @tuskyfootball @tuscarora_booster_club @brhsfootball @burgsportsnet @vivaloudoun @loco_sports #rebound #twotimesthefun #backyardbrawl


Looking swole Big Dog! Just wanted to wish you well Nick. Have a great Spring practice ! Proud of who your becoming and appreciate your service! @dominic_mell_ @burgsportsnet @loco_sports @stonebridgehsboosters @stonebridgefootball @goarmywestpoint #goarmy #blackknights #usa


Results Aren't Guaranteed...They're Earned! Don't let excuses or fear hold you back. #fearisthemindkiller #doordonotthereisnotry #cantholdmeback @stonebridgehsboosters @hhspridesports @vikingstrongfootball @lchscaptains @broadrunhs @bwhsathletics @areytovolley @snow.swim @ncap_swim @tuscarora_booster_club @burgsportsnet @loco_sports


Photo by John Arano on Unsplash

Muscle Growth for Ladies: 5 Tips and Tricks

Every woman who goes to the gym has a definite goal in mind that they want to achieve. Some want to lose weight, and many want to build their muscles. There are plenty of benefits in building lean muscles, including increasing your metabolism rate, stronger bones, giving your body a more definite shape, and better body measurements.

Even with the numerous advantages in strength training and growing your muscles, some women are still skeptical about doing this. It is partly due to the misconception that gaining muscles will make women "big" or "bulky."

Fortunately, that is only a myth. To start your journey to building your muscles, here are five (5) easy tips and tricks to help you.

Lift Weights
If you're a beginner in muscle building, you might be intimidated to try lifting weights. Lifting weights is often associated with a man's thing, but you have to understand that it is for both men and women. All of us are built with the same muscle growth. The thing that differentiates men from women is hormones. That is the reason men tend to bulk up more than women.

To increase muscle size or hypertrophy, you need to put a certain amount of stress or demand in the muscles. When you are doing some heavy weight lifting, it creates micro-tears in your muscles, which trigger your body's repair system. It will then activate the various nutrients, cells, and hormones and then be sent to help repair the tears in your muscles.

Lifting weights is a strenuous activity but paired with drinking creatine supplements, and it will help you build your muscles. Just visit to find out more about them.

Over time, this process's repetition will help create a stronger and bigger muscle to withstand the demand caused by the weights. Your muscles respond to the stress placed in them, hence why you should never shy away from lifting weights because it is an integral method when you want your muscles to grow.

Choose the Right Exercise
While lifting weight is essential in building your muscle, you should not focus solely on them because there are numerous other exercises you can do for gaining your muscles. Ideally, it is best to do exercises that require you to work for a large muscle group. This includes bench presses, overhead presses, push-ups, curls, lunges, shrugs, squats, lat-pull downs, and deadlifts.

By doing this method, it allows you to work on multiple muscles in one go. It is advised to choose from six (6) to eight (8) exercises to perform on any day of your choosing. However, if the full-body exercise approach does not produce your desired results, try the body-part split. It is when you train a specific major group of muscles a few times each week.

Upon identifying what you will be doing, it is recommended that you have three (3) to four (4) complete sets for eight (8) to twelve (12) repetitions to build your muscles. If you are ready to do heavier weights, then have fewer reps, such as three (3) to six (6) reps. Also, remember to rest between your sets for around 60 seconds.

How you organize your split will depend on you and your trainer if you have one. Create a weekly training plan that suits best your schedule, body type, and especially your goal. It may be hard at first but never be afraid to embrace the challenge.

Be Consistent
There is one vital element you need to have for you to achieve your goal, consistency. Say you're focusing on building your legs this week, but you're only doing your routine once a week. This will never be enough if you want to build some muscles. Always stick to your training schedule, be consistent, and don't skip even once, if you can.

One of the best ways to keep track of your progress is to keep a journal. When your weight training, write down the weights, sets, and reps you did. When you are working out, identify first if you're doing a full-body workout or body-part split. After that, take note of what exercises you're doing or what muscle group you are focusing on in the current week.

By keeping a journal, you can easily track your progress and identify which parts you can improve. You can put more weights when you're lifting, add another set or rep, and increase your workout's intensity. Culminate your routine, continuously upgrade it, and challenge yourself because if you're not doing this, you're not going to achieve your goal.

Proper Nutrition and Diet
Outside of lifting weights and intense workouts, you will need proper nutrition when building your muscles. The proper diet paired with the right exercise is one sure way to achieve your goal. Eat enough food to give yourself energy when you exercise and support your muscle growth.

It would help if you consumed enough protein, calories, and a variety of micronutrients for growing your muscles. Proteins are essential macronutrients for repairing the micro-tears when you lift weight resulting in rebuilding a much stronger and bigger muscle. Research suggests that women eat 1.6 to 1.8 grams of protein every kilo of their body weight.

The suggested calorie intake for women is 1,600 to 2,400 calories per day. However, the exact calorie you needed depends on your age, height, weight, metabolism, physical activity, etc. Be mindful with your calorie intake because it may add fat weight instead of muscle. Never forget to eat foods rich in vitamins and minerals because they are necessary, especially when you exercise.

Never Forget to Rest
How much exercise you do is crucial in building lean muscles, but the rest you take is just essential. It is vital to take care of your body outside the gym because your muscles need to heal, build, and grow from the muscle fibers tear.

Get enough rest between reps when you exercise, and don't forget to have an adequate amount of sleep every night. Experts recommend that you have seven (7) to nine (9) hours of sleep each night. Allow yourself to rest for a day or two every week.

Even with the tips and tricks mentioned above, it is vital to educate yourself more. When it comes to building your muscles, it does not necessarily mean you're going to get big or bulky, but instead, it's about creating a healthy and strong body and mind. If you are in doubt, you can always ask for professional training to help you gain muscles.

The journey to building your muscles is not an easy one, but it is also not impossible. It does not happen overnight, which is why you need patience, hard work, perseverance, and most importantly, discipline.

Written by: Kenny Kline

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19277 Citrine Dr Q101
Leesburg, VA

General information

Our new facility will be opening in October 2011. We look forward to serving you once again.

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 7:45am - 2pm

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