Speed and agility
Turf
Sport performance training
Trainfor thephaseyou're in.
A five-phase training cycle that takes an athlete from a first consult to peak, built around your goals, your sport and your season.
- Years coaching
- 5+
- Combine athletes
- 60+
- NASE-CSS · PES
- MS
Frederick, MD → Pittsburgh → Fort Lauderdale
Phase 5 Performance
Athletic Performance
The athletes I train
Speed, power and strength work with the athletes I coach, on the turf and in the weight room.
Med-ball power
The 40 wall
Barbell strength
Weight room
Between sets
Athlete
Acceleration work
Speed
Coaching the start
Combine prep
Strength circuit
Weight room
One session
Athlete
Explosive power
Power
About
About P5P
At Phase 5 Performance, we are more than just a performance gym. Our goal is to go beyond the strength room by not only developing our athletes' capabilities but also achieving an elite athlete mentality.
The meaning behind Phase 5 Performance represents our training cycle in our gym.
Dedicated to empowering the everyday athlete. Our mission is to develop faster, stronger, and more resilient athletes through evidence-based coaching that builds lasting performance and character beyond the game.
The training cycle
Five phases
Every athlete starts at one and works through. Where you enter depends on your evaluation.
- 01
OnboardingPhase 1
A 15-minute Zoom call consultation is completed, along with the scheduling of a physical evaluation.
- 02
RebuildPhase 2
Focus is on developing a foundation for our goals: gaining and maintaining general strength with the inclusion of stability movement patterns.
- 03
BuildingPhase 3
Shifting the focus from foundation to building toward performance. Enhancing workouts with strength, power development, and inclusion of sport-specific drills.
- 04
AdaptationPhase 4
Transitioning into competition readiness, with fine-tuning exercises while increasing both intensity and volume.
- 05
PeakPhase 5
This is the phase where the client's strength, competitiveness, and mentality are tested.
Vision statement
To cultivate a high-performance training environment that optimizes athletic potential, while systematically developing core values such as accountability, perseverance, and mental resilience, preparing athletes for excellence in both sport and life.
- Accountability
- Perseverance
- Mental resilience
About your coach
Nicole Mirani
Founder of P5P
- MS
- NASE-CSS
- PES
Founder, Nicole Mirani grew up in Frederick, Maryland, and is the middle child of three sisters. Growing up, she was found to be extremely competitive and naturally went into sports with this competitive drive and fell in love. Primarily played club soccer and ran in track and field growing up and all throughout high school.
Going into college, she continued her passion for sports by studying Physical Activity and Fitness Management at Slippery Rock University. While attending school, she then became the strength and conditioning intern for the university's football team, where she was able to program and implement training for the team.
Nicole has officially been training in the fitness industry for over 5 years and is currently continuing her education by completing a master's in Exercise Enhancement and Injury Prevention at Pennsylvania Western University, where she hopes that this will open more opportunities within the strength and conditioning field.
Experience
Where the work was done
Sprint starts, combine turf
XPE · Fort Lauderdale
Warm-ups on the turf
Coaching
Med-ball work at the 40 wall
Power
Plyo box, step by step
Coaching
Setting up the deadlift
Strength
Beyond the strength room
Phase 5 Performance
Nicole Mirani
Founder, P5P
Sprint starts, combine turf
XPE · Fort Lauderdale
Warm-ups on the turf
Coaching
- 01
Slippery Rock University
Strength & conditioning intern, football
My training experience started at Slippery Rock University as the strength and conditioning intern for the football team. With the team, I designed and implemented programming that primarily focused on developing athletes' speed and agility, along with some mobility training as well.
- 02
Grosetti Performance
Coaching professional players
While completing this internship, I also worked at Grosetti Performance, where I was able to experience coaching professional players. I grew a passion for training all athletes and wanted to specialize in sport performance enhancement.
- 03
Shape Training, Pittsburgh
Full-time coach, 3 years
After graduating from Slippery Rock, I started full-time training at Shape Training in Pittsburgh, where I was able to develop my coaching, programming skills and gain more experience in the field.
- 04
D1 Training
Lead, youth development
After 3 years of training at Shape, I moved to another gym that is more focused on enhancing athletic performance, named D1 Training, where I quickly became the lead in youth development classes, while still being able to program for my individual general population clients as well.
- 05
XPE, Fort Lauderdale FL
2025 NFL Combine prep
After a year, I was given the opportunity to move to Fort Lauderdale, Florida, to work at XPE where I was able to assist with coaching over 60+ athletes for the 2025 NFL combine draft.
Services
Choose your program
Each program has been handcrafted to help you reach your fitness goals, whether that entails weight loss or enhancing athletic performance.
Endurance Training
Build the engine. Conditioning that holds up in the fourth quarter and the last heat.
Speed Development
Acceleration, top-end mechanics and change of direction, coached rep by rep.
Enhancing Athletic Performance
Strength, power and sport-specific work programmed around your season.
Weight Loss
Training built to change body composition without giving up strength.
Mobility Training
Range, control and stability, so the positions your sport demands stay available to you.
Return to Play
The bridge from cleared to competing: rebuilt capacity, then confidence.
Packages and pricing are discussed over email or text after your consult.
Tell me your goalsGet started
Let's work togetherto get stronger
Interested in enhancing your training? Fill out the form below and tell me about your goals. I'll review it and reach out to schedule a 15-minute Zoom call to prescribe the best program for you.
- 01You send this form
- 02We book a 15-min Zoom
- 03You get a program
