Most Frequently Asked Questions

Take a moment to review the list of most commonly asked questions that we receive from our clients and readers.

Once you've check them out, if you still have questions, or are ready to commit, and experience The Finish First Sports Performance Difference, please Contact Us.


Frequently Asked Questions


(Most questions apply to our corporate training headquarters location. For specific information about our Licensed training locations, please click on the link for each individual facility. For licensing information, please click on Own a Finish First

1.  How does the process work if I want to train at your facility?  


First, you will need to Contact Us to schedule an evaluation to determine if you are moving efficiently and pain free, and also to determin baseline fitness and performance levels.

When you arrive for your scheduled evaluation, you will be required to complete initial paperwork, but it is recommended to Click Here to view, print, and complete the paperwork prior to arrival. Also complete our 3 Day Dietary Record/Log to get a kick-start on nutritional guidance.

After your evaluation, you will discuss scheduling options with a coach. Once you have selected your best fitting membership option, you will be shown how to use the online scheduling and payment system, and given a brief orientation to the overall facility. Membership rules will also be discussed.

A Customized training program will then be designed to fit your schedule and your specific needs and goals. Your first few sessions will be scheduled before leaving the gym.

You can also check out our Quick Presentation about how it all works and how to get the most out of your training.


2.  What should I expect at the first training session?  


At the first training session, you will receive your training folder which will contain your first few workout plans (your training program). All successive workouts will be placed in this folder and the folder will be kept at the gym, in the check-in area.

A coach will take you through your workout, teaching you how to read the workout and track your weights, etc., during the session. You will perform the warm-up you learned at the evaluation, and finish the session with the stretches you learned at the evaluation as well.


3.  How are your membership/training packages set up?  


We have options to help you get started without making a long term commitment. These are our "Kickstarter" packages--one is 8 training sessions/workouts that can be used over an 8 week period and the other is a one month membership of unlimited sessions.

Once the kickstarter sessions are finished, we have options that include continuing to purchase 1 to 3 month memberships of unlimited workout sessions, or to purchase packages of 12, 18, 24, or 32 workout sessions (like a punch card).

Typically, we see athletes/teams purchase the sessions packages during their competitive season (in-season) and the unlimited sessions memberships during their off-season training.

Please watch the Quick Presentation on pricing. (All pricing and options subject to change without notice, so please Contact Us for the most up to date pricing and membership information).


4.  I noticed you are offering the opportunity to own a Finish First Sports Performance. What does this mean?  


Late in 2015, we began offering the opportunity in certain territories for current gyms, training centers, hockey rinks, soccer facilities, multi-sports complexes, private clubs, therapy clinics, etc., to provide our customized training services (training system) through an affiliated licensing agreement.

For more information on how to get your very own Finish First Sports Performance licensced facility, or to see if we are licensing in your area, or just to see if it would be a good fit for you, please Contact Us.


5.  What training methods do you use with the athletes?  Why?


Here at Finish First Sports Performance, we use a multitude of performance training methods to help each athlete achieve his/her desired results. We feel that in order to best train any athlete, we must be flexible in determining the best method relative to each specific athlete's needs (age, sport, time of year, strengths, weaknesses, imbalances, fitness levels, etc.).

To restrict ourselves to one sport training method would not produce optimal results for each athlete, especially as one progresses towards obtaining sport mastery. As an athlete adapts to one specific method of training, either modifications need to be made to that method to continue to produce results, or another method must be utilized. Again, since very athlete is unique, by having multiple training methods in our coaching arsenal we are able to assist each athlete in attaining better results.


6.  Are your coaches certified?  Do they have a college degree from an accredited four year university?  Why is this important?


Our coaches are either currently certified or are in the process of getting certified by a nationally recognized certification program for specialists in strength and conditioning and performance enhancement. The two most widely recognized organizations for this are the National Strength and Conditioning Association (NSCA) and the National Academy of Sports Medicine (NAMS). Both of these organizations offer specialized certifications in performance training for athletes.

We are also currently in the process of creating our very own Finish First Sports Performance Level 1 Certification, for those interested in opening up a Finish First Sports Performance training facility of their own (affiliated licenses). For more information on this, please Contact Us.

(From time to time, we also utilize the assistance of interns, who are current students executing a hands-on learning assignment for 12-16 weeks in exchange for college credit hours. These interns are all completing degrees in exercise science or a related field (biomechanics, kinesiology, athletic training, exercise physiology, physical therapy)).

It is important for a performance coach to have a specific background in exercise and performance SCIENCE to fully understand movement and the physiological systems and how they are utilized in exercise and sports. This also allows the scientist to better sort through the countless BS articles and poorly done research that leads to misleading information in the fitness and performance industry.

Having a proper educational background also helps the coaches better design customized programs specific to each athlete and his/her needs, while helping to reduce injury risk. The most widely recognized accredited certification programs, and the Finish First Sports Performance certifications all prepare trainers and coaches with foundational exercise and movement sciences.


7.  Are there any special or introductory offers available?


Although we do not offer any deals, we do have special introductory offers that allow you to try us out on a full scale level with all of our bells and whistles without the burden of any future commitments. Please re-visit your membership representative/coach for more about these special offers, or check out our video presentation including the pricing and kickstarter options.

We may, from time to time, offer seasonal specials on certain packages or membership bundles, and also reward our members for sending us referrals.


8.  Do you have lockers and towel service?


We do have lockers inside the training facility, where you can put your gym bag and any other belongings during your workout. We also have a restroom/changing room area. We do provide towels for use during your workout, and have 2 water fountains with ice cold water. Additionally, we have a vending machine with a variety of healthy snacks, protein/fitness bars, and shakes/drinks that you could purchase for your workout.


9.  Do I need a membership card to check-in? Is there an APP I can use to login from my phone?


We currently require every member/athlete to check in at the front desk prior to exercising--so a card is not needed.

Once you enroll in a program (become an active member), you will be entered into the membership system, which will allow you to schedule online.

All athletes will be required to schedule workout sessions using the online membership system.

You can download the Mindbody APP (free) and connect it to the Finish First Sports Performance login. You will simply need to open the APP and schedule your sessions. It is also a great way to track your used sessions to make payments.

Once you have your sessions scheduled through the online system, each session checkin will be linked with to your membership so you are able to track your usage and also know when you need to renew. You will be able to use the system to track your visit and/or make payments, online, through any device that allows you web access.


10.  Do I need to bring cash to my workouts?


No, you do not need to bring cash.

However, if you want to purchase healthy snacks, protein shakes, etc. from the vending machine, you will need cash. For larger items, such as tubs of protein powder, pre-workout, etc., you can create an account with an automatic debit for any purchases you make at the facility.

You can create your debit account when you purchase your membership. The debit account can be created using cash, credit card, or check and our membership system will track your remaining balance after each debited purchase.


11.  Do I have to commit to a regularly scheduled workout time?


Since our training facility is busiest during certain seasonal times of the year, it is recommended to commit to a schedule, preferably one that is as consistent as possible.

It is extremely important to schedule in advance using the online system.

This is the only way we can monitor and ensure that the facility does not become overcrowded. Overcrowding can become dangerous and less than optimal for an efficient workout.

If you do not schedule your workout and arrive to the facility during a time when it is already at capacity, you may be asked to leave and return at a later time.


12.  Can I change my workout time/scheduled session by phone?  By email?


All of your scheduling should be done online. If you need to change a time/day, then simply login and change it. If it does not let you change it because you are out of sessions or your membership expired, then you will just need to purchase more sessions or renew online before being able to schedule again.

Please understand that we cannot guarantee a same-day replacement time for your previously scheduled session, should you request last minute schedule changes.


13.  How do I bring a guest to my scheduled workout?


You can bring a guest to observe your workouts at any time. Since we are a customized sports and fitness training facility, the guest would not be able to the full experience by simply just showing up to work out. Therefore, the guest will only be able to observe and not participate.

If you would like a guest to join your workout, please speak with a Finish First Sports Performance coach prior to scheduling your visit. We encourage anyone wishing to try our services to consider signing up for one of our risk-free introductory special offers.


14.  How do I make payments?


We recommend making your first payment at our training facility, so we can enter your info correctly into the system and get your first few workouts scheduled.

Once you are in the system, you may make all of your payments online.  


15.  How long are the scheduled workouts?


The workouts are scheduled for about one hour unless otherwise specified by a coach.


16.  Are there any exercises I should be doing at home on my off days?


As a result of your evaluation, you may be asked to do additional workouts at home (or another facility) on your off days. These may include corrective exercise workouts, full performance workouts, or core workouts specific to your needs.

Any additional workouts given to you are required to be completed. These are designed to help you progress at the rate necessary for attaining the specific goals you presented to us.  


17.  Are there family discounts?


Yes, we currently offer family discounts to members from the same family (same household) participating in certain memberships and training sessions packages.

For these specific memberships and packages, the first family member enrolled will pay full price, and all additional family members at the same household will receive up to a 30% discount off full price.

Please ask a coach or Finish First Sports Performance representative for a list of specific plans that include the same household discount. (Membership prices and plans might change without further written notice--for the most upt-to-date information regarding our pricing plans, please contact a representative).


18.  How many days/week do you recommend I train during my competitive season?


This would depend on the number of days/week you have practice and how many and what days of the week you will be competing. It also depends on how much playing time you get in each game/competition, and the results of your initial evaluation.

As a general rule, we recommend a minimum of 1-2 workouts each week during the competitive season, and at least 3 workouts each week during the off-season. Most athletes shoot for performing two workout sessions each week during the season.


19.  How often should I be training to see improvement?


This depends on several different factors. If you are new to sports performance training, you may see improvement after just one workout. If you are very experienced, then it may take a few weeks to start to notice any big gains in your sport.

The key here is that in order to realize maximum performance gains, you need to be training on a year-round basis. Too many athletes will lose everything they gained in the off-season by choosing not to workout during the competitive season.

The coaches at Finish First Sports Performance will adjust the in-season workouts accordingly to make sure there is no interference with game performance. We make the necessary changes to optimize your talents.

We are not here to make you into a weight room specialist, but rather create programs that will have the most benefit and highest transfer to the athlete's in-game performance.

We are committed to working our tails off to help you improve, succeed, and be your best, and we ask that you commit to us and work your tail off too. We don’t ask that you like the hard work, but rather appreciate and focus on the end result.


20.  I noticed that you offer sports nutrition services and special nutrition programming for fitness and pageant competitions.  How does this work? 


Yes, we provide sports nutrition services as part of our unlimited monthly membership option, and our sessions packages membership option. This is a basic service, in which we screen your daily nutrition habits and offer advice and suggestions of appropriate changes to make. This service provides a quick educational layout of how to make some changes to your diet that would best suit your goals.

We also offer a more detailed sports nutrition service, through our sports performance team, for an additional cost.

This service is extremely detailed and provides you with sample meal plans, a healthy recipe book, a selection of home-made super shake ideas, snack idea, guidelines to follow to reach your goals, a workbook, and educational sessions meant to direct you on your path to optimal performance nutrition.

The specific direction that these sessions will go will depend on your specific goals, the demands of your sport, and to fit the needs of your lifestyle and workout schedule. This program has a 100% success rate and is highly recommended to get the most out of your training.


We would like to add that all of our nutritional programming is done under the careful supervision of registered and licensed sports dietitians.

In the State of Pennsylvania, it is permissible to offer educational and dietary programs for healthy individuals. Anyone with known issues that require medical attention must use the services of a licensed dietitian. If you are not sure where you fit in this continuum, please ask us. If you need professional help, we have an excellent dietitian on our performance and fitness team that we can refer you to.


21.  I have been using a private fitness gym, but noticed that some of the athletes are getting injured in their sport, or even worse, in the gym. I am concerned-- What do you do to help decrease my risk of getting injured?


This is an excellent question. First, let's address getting injured. Too often athletes are choosing to train at gyms or private training facilities that look great, are marketed well, and have a former athlete as the director, but unfortunately do not have the background and experience in long term athletic development program design and coaching.

Do your homework, and research every facility and coach to make sure you are getting someone qualified in many different ways to be designing programs and spending time with your child (passed PA State Clearance).

Not only are we qualified, but we have been regarded as experts in our field, producing consistent results for over 10 years with over 10,000 athletes.

But we also take a very close look at each individual and his/her strengths and weaknesses, as well as potential movement imbalances and dysfunction that may increase his/her risk of getting injured.  We screen for these issues during the initial evaluation process and devise a program to help correct any detected issues as well as addressing the additional strength and conditioning needs of the athlete.

Additionally, we also spend extra time and effort ensuring each athlete learns the proper technique and mechanics of each prescribed movement.  We continue to coach athletes through the movements as they train and continue to re-assess and correct imbalances throughout the athlete's training career.


22.  My physical therapist also offers sports training programs that he designs.  Is this a good idea?


We highly recommend choosing a full-time strength and performance coach to design your sports training programs, not someone who does it part-time, or as a hobby.

While each specialist is excellent in their respective field, and there are some specialists that are qualified to cross fields, it has been our professional experience that a higher success rate is achieved when each specialist plays their role as part of a total performance team.

This follows the elite Olympic training model, which has been and still is extremely productive, and is the model our training director, Jeremy Hoy, was exposed to during his time at the Olympic Training Center in Lake Placid, New York.

(Find a full time performance coach that specializes in training athletes when you need specific sports performance training services. We refer our clients to other specialists when they are needed, and it should be recognized that when everyone offers and focuses on their specialty area, the performance team can and will produce greater results).


23.  How do I schedule an initial evaluation or consultation?


You can call us toll free at 866-468-2231, in Pittsburgh or the United States at 412-299-9200, or email us at  You can also complete the Finish First Athlete form (or Contact Us Form) and we can contact you to provide more information.


24.  How do I schedule workout sessions online?


Below, you will find the correct way to schedule online. 


To begin, please click the Member Login button at the top of the web page (home page or others):

1. Since this is your first time loggin in, you will be new to the site, so you will need to log in by following the steps and filling in the boxes under "New to our site?"

2. Once you are in the system, you can simply click on classes and pick the day/time of your workout and register/schedule/sign up for the session.

3. You will be required to schedule all of your future training sessions. 
This is simple to do and can be done from your phone, so there are no excuses (you can schedule before you get in your car to go to the gym).


When you arrive at the facility for your previously scheduled session, you will need to check-in with your coach/trainer or at the front desk in the entry. Remember, all workout sessions are by appointment only. If you do not schedule, you may be asked to leave and return at another time. The facility is may be at maximum capacity during certain times so you will need to be scheduled prior to your arrival!


25.  I have a son who enrolled for training sessions at another gym last summer and the head trainer placed my son in a group that was coached by a high school kid.  I noticed that the kid was very nice and polite and friendly, but wasn't really paying attention to my son and he couldn't figure out why he was having difficulty with some of the exercises.  Will my son get attention at your gym from your certified, experienced coaches or will he be placed in a group and coached by a high school kid?


There is always at least one of our expert certified and trained professionals working with athletes in the gym at any operating hour. We pay detailed attention to each athlete and his/her training session to ensure safety and progress.

Quite often, we have 2-4 certified professionals working with the athletes as each athlete works his/her way through his/her unique customized workout program.




Matt Bartkowski with the Bruins "As you progress in hockey and aspire to get to higher levels, your off season training becomes increasingly important. Once I started training at Finish First I noticed a difference in my strength, speed, and power on and off the ice. There is no better place for a hockey player to train than Finish First. Where I am now in my career I can credit to Finish First, and I know continuing my training there will get me where I want to be."
--Matt Bartkowski, NHL Vancouver Canucks
Christian Hanson "Coach Jeremy Hoy and Finish First is one of if not the main reason I am where I am today. If it were not for his sport-specific training programs, I could only have dreamt of making it this far. Any athlete who has any aspirations of making it to the next level is foolish to not train with Finish First. Regardless of your current skill, going anywhere else to train is a waste of time, money and talent."
--Christian Hanson, NHL Forward (Retired)
Matt Bartkowski with the Bruins "I've been forutnate enough to train with Jeremy and Finish First for almost 20 years. His training system specifically addressed my needs as a developing youth hockey player and changed to specifically address my needs as I matured as a player throughout juniors, college, and the pros. Using the Finish First Sports Performance training programs, I was able to play at my strongest, fastest, and in the best shape possible, while staying healthy for a long productive career. I can't recommend this training enough. If you do it, and commit to getting better, you will get better--guaranteed!"
--Sean Berkstresser (Voss), 9 Year Professional Hockey Player, RMU NCAA D1 Hockey Alum
Miss Pennsylvania America 2011, Juliann Sheldon "Training for the Miss America pageant included 6 weeks of intense training at Finish First Sports performance. Coach Jeremy Hoy put my physical endurance to the test and pushed me to my limit. In those intense weeks of physical preparation, I truly learned what It meant to be an athlete. Training at FFSP can help ANY pageant girl become an athlete - She will look and feel her very best. ..."
--Miss Pennsylvania America 2011, Juliann Sheldon
Miss Pennsylvania America 2010, Courtney Thomas "Working out at Finish First Sports Performance with Jeremy Hoy was by far the best workout experience I've ever had. I spent six weeks going to FFSP two and three times a day and each time I had a unique workout that helped me achieve the results I desired. Jeremy was always so encouraging and pushed me both physically and mentally to reach my full potential. I went to Miss America in the best shape of my life and felt so confident and prepared..."
--Miss Pennsylvania America 2010, Courtney Thomas
Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team "Finish First has helped me to perform at my best and to be in the best shape possible in order to compete at the highest level. Jeremy's motivational attitude and custom workouts allow me to get the most out of my training - which is geared towards making me a better hockey player AND stronger athlete..."
--Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team
Miss Pennsylvania America 2009, Shannon Doyle "I spent six weeks at Finish First Sports Performance working intensely with Coach Hoy to prepare for the Miss America pageant. I worked out three times a day, every day! Coach Hoy pushed me harder than I ever could have imagined possible. When I felt defeated, he always had an inspirational story or quote to re-inspire me, and then he would push me harder. Jeremy saw an inner-strength and confidence in me even when I struggled to see it in myself. ..."
--Miss Pennsylvania America 2009, Shannon Doyle
Chris Kushneriuk, Professional Hockey Player for the Bakersfield Condors "Prior to training with Jeremy Hoy and the team at Finish First, one of the biggest knocks I received from coaches was my endurance. I would slowly wear down as the season went on, which would make me lose a step in a game where every inch is so important. Since I began my off-season training with Jeremy's programs in the summer of 09' this has no longer been an issue. ...Jeremy has made me a much more explosive and confident power forward. ..."
--Chris Kushneriuk, Professional Hockey Player (Retired)
Brock Meadows, Professional Hockey Player, Texas Brahmas "Jeremy Hoy and Finish First Sports Performance has by far been the best sport-specific training I've ever experienced. I've played for many teams and have had countless different trainers and training programs, and they weren't even close. The program is designed for me as a hockey player, to improve my performance on the ice. Hoy's program allowed me to stand out in hockey and move on to the next level. ..."
--Brock Meadows, Professional Hockey Player, Texas Brahmas (Retired)
Elyse Healy, Top 10 Miss PA 2010 "Having competed at the local, state and national levels before coming to Jeremy, I always knew how I wanted to look but never got precisely the results I was striving for. With FFSP, I was able to SURPASS my expectations and become the strongest competitor I could be. Combined with expertise in training, nutrition and overall health, I thank Jeremy and his staff for making me both mentally and physically STRONG! ..."
--Elyse Healy, Top 10 Miss PA 2010
Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish "I trained under Jeremy Hoy at Finish First Sports Performance in preparations for the 2009 and 2010 Miss Pennsylvania pageants. I am proud to say that I was a preliminary swimsuit award winner both years! Jeremy gives his full attention to his clients and creates their routines and diet plans specifically for them. Jeremy trained me in ways I have never experienced before. New exercises, new muscles, and new pains! ..."
--Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish
Denny Urban, Professional Hockey Player, Reading Royals "Each and every year you need to make sure that you are in your top shape when heading into the season. With the customized training that Jeremy Hoy and Finish First gives you, you get into your top shape so you have that edge over the other people. I can credit Finish First and Jeremy Hoy for where I am now in my career and where I want to be. If you are serious about making it to the next level and want to gain that edge over the others then I recommend training with Jeremy Hoy and Finish First."
--Denny Urban, Professional Hockey Player
Michael Houser, Goaltender, London Knights (OHL) "Jeremy and the coaches at Finish First Sports Performance have helped me prepare for each hockey season through intense hockey specific training. With the rigorous schedule of major junior hockey, my training experience at Finish First has helped me to stay strong and not wear down through the long season, and helped me to finish the year as strong and explosive as I started it."
--Michael Houser, Professional Hockey Goaltender
OHL Player of the year 2011-12
CHL Goaltender of the year 2011-12
Andrew Lister, RMU Men's ACHA D1 Ice Hockey "Training is a great way for an athlete to separate themselves from their competition. Finish First Sports Performance offers a unique training program that is tailored to your personal goals. As a hockey player, I quickly recognized the importance of lower body strength. My goal, when coming into Finish First, was to increase my leg strength. Coach Jeremy Hoy and his workouts have pushed me to reach my goal..."
--Andrew Lister, RMU Men's ACHA D1 Ice Hockey
Matt White, Professional Ice Hockey Player "I have been training with Coach Hoy for over five years and without his help and expertise I know that it would never have been possible for me to be where I am today. In training with Coach Hoy and the hockey specific training regimen he has designed, I have seen significant improvements each summer in my explosion, quickness, agility, strength, and endurance..."
--Matt White, Professional Ice Hockey Player
Parker Milner, Professional Ice Hockey Goalie "I have been working with Jeremy Hoy and Finish First since I was 12 years old, and he was the first person who taught me the importance of off-ice training. The unique, athlete specific training tailored to your particular sport is what makes Finish First so special. When you walk into Finish First, you know that you are stepping into an environment that will challenge and bring out the best in you..."
--Parker Milner, Professional Ice Hockey Goalie (2xNCAA D1 Champ)
Nick Jones, Professional Ice Hockey Player "When it comes to finding the perfect athletic performance training in Pittsburgh, the search starts and ends at Coach Hoy’s Finish First Sports Performance. As my hockey career has progressed, my off-season workouts have only gotten more and more essential. The sport-specific workouts put together by Coach Hoy and his staff has helped me add strength, speed, and endurance to my game that I did not possess before..."
--Nick Jones, Professional Ice Hockey Player
Noah Zamagias, Collegiate Golfer "Finish First Sports Performance and Jeremy Hoy are a true testament of passion and drive in personal health and fitness. With Coach Hoy and Finish First, I've found the same drive and discipline that is needed in finding and maintaining personal success and growth. Jeremy's principles and work ethic have pushed me to finding more inside and outside of the gym. Finish First breeds success and guarantees results..."
--Noah Zamagias, Collegiate Golfer
Drew Bohn, PGA Professional "I would highly recommend Finish First Sports to anyone who is looking to improve their sport specific performance and overall physical conditioning. I was looking to make my golf swing more efficient and was extremely satisfied with the workout programs and results. My core strength, flexibility and kinesthetic movements all improved which has positively affected my ball striking, balance and endurance..."
--Drew Bohn, PGA Professional

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