At McKenna's Gym, we view programs as holistic approaches to achieve athletic goals. Our practice includes Coaching, technical review, video review, and group support as you work toward your goals. Furthermore, we help develop specific and measurable objectives which demonstrate how you're progressing through the training process.

What your Program/ Coaching Package Includes:

programs updated Monthly,
programs are typically broken into a 3-12 week phase,
review of Two Videos per workout by our coaching staff,
membership to the gym,
coaching Support at meets (when we're able to attend),
specific and measurable objectives which will ensure that you're on the way to reaching your goals,
access to our private discord,
access to our occasional Group retreats and events (costs may be involved, but these retreats/ events will be restricted to paying members of the group)

Please use the below link (opens in a separate window, please enable this pop-up to occur) to submit an inquiry form for Online Coaching/ Custom Programming. If you're looking for a program for a Barbell Club or Gym, please send an email directly to mckennasgym@gmail.com.

Our programming rate is $164 month to month via auto-deduct; the price includes review of up to four videos per workout and unlimited use of the gym and facilities during our open gym hours. You will not be obligated to pay until after you've spoken to a Coach and agreed for programming. There is, however, no sample programming for free. Thank you for considering McKenna's Gym and our programming.

Remote and Custom Programming Inquiry

Name

First Name

Last Name

Email Address

Address

Address 1

Address 2

City

State/Province

Zip/Postal Code

Country

What year were you born?

How tall are you?

How much do you weigh?

How do you identify your gender?

Type of Programming Desired

Please indicate what type of programming for which you'd like to be considered.

Who is your current coach? Have you told them you're inquiring with me about training?

What are your goals for the individual program?

Do you have a history of heart problems, including and not limited to High blood pressure, Heart Attack, etc.?

Please describe any heart or Cardiovascular issues.

Are you taking any medications for heart disease, cholesterol management, blood pressure control, weight loss, or any other condition involving your physical health?

Please describe any condition you have which is currently medicated via a Doctor's prescription. Your answers are private and will not be shared. We don't need to know the names of any medications, but please let us know, for the benefit of your health, if you are taking medications for health conditions.

Do you have any history of joint or bone problems?

Have you ever sprained an ankle, wrist, elbow, shoulder; separated or dislocated a limb/ joint; broken any bones? Have you had surgery to correct any breaks? Have you had any joint replacements? Have you had any surgery to remove any cartilage or repair torn or damaged cartilage or ligaments?

Diet

Are you using any diet program or plan? If so, please describe, in general terms, the diet ( for example, Zone, RP Diet, IIFYM, Paleo, etc.)

Sports History

Please lista ll sprts played at a competitive level and the level at which you played them. For instance, Division 1 Track and Field- Hammer Throw; USA Wrestling- National Age Group Qualifier, etc.

Strength Training History

What is your background in strength training/ weightlifting?

How many days per week, and for how long each day, are you able to train?

What is your best Back Squat?

Indicate Pounds or Kilos

What is your Best Bench Press?

Indicate Pounds or Kilos

What is your best Deadlift?

Indicate Pounds or Kilos

What is your best Clean?

Indicate Pounds or Kilos

What is your best Jerk?

Indicate Pounds or Kilos

What is your best Clean and Jerk?

Indicate Pounds or Kilos

What is your best Snatch?

Indicate Pounds or Kilos

What is your best Power Clean?

Indicate Pounds or Kilos

What is your best Power Snatch?

Indicate Pounds or Kilos

What is your best Front Squat?

Indicate Pounds or Kilos

What is your best total in Competition? (if you have never competed, please let us know)

Please list your best competition total. If you have never competed, please leave this field blank.

Does your gym have Jerk Boxes, a power rack, a prowler and or a pushing sled, or any cardio equipment?

Questions

Please let us know if you have any questions about programming.

Waiver

By entering your name below, you acknowledge that you are aware that weight training and strength training possess an inherent risk, and that YOU WILLFULLY ASSUME any risk associated with remote programming or training, and that you RELEASE MICHAEL MCKENNA, MCKENNA'S GYM, LLC, AND ALL OUR EMPLOYEES OR PARTNERS FROM ANY LIABILITY INVOLVED IN YOUR PARTICIPATION IN TRAINING.

This is a sample week of programming for one of our National Level Athletes

Day 1
SN High Pull + Snatch from the Ground+OHSQ 50x2 (2), 60x2 (2), 70x2 (3), 80x2, 85x1, 90x1
Pause BS 50x5, 60x5, 70x5, 80x3 (2)
SN Grip RDL (% of FR SQ) 60x6, 70x6 (2), 80x6, 85x4
Farmer’s Walk: x100 feet x 10, hold heavy dumbbells- at LEAST 40s, 50s, or heavier

Day 2
SN (High Hang) 50x3 (2), 60x3 (2), 70x3 (2), 80x2 (2)- don’t let go of the bar
PC+FS+Jerk 50x2, 60x2, 65x2, 70x2, 80x2
FS 50x3, 60x3, 70x3, 80x3
Push Press (% of Jerk) 50x3, 60x3, 70x5 (3)
Glute Ham Raises

Day 3
Clean Complex
3 PC+3 FS + 3 Push Jerks 30%, 40%, 50%, 60%, 70%
SN Grip press from the Low Position x5x5
Side to Side Bounding x 10 steps
Ab Roller

Day 4
CL Pull+ CL (blocks at knee) 50x2, 60x2, 65x2, 70x2 (2), 80x2
FS+ Jerks 50x3+2, 60x3+2, 70x3+2, 80x3+2
Incline Dumbbell Bench press x6x5 sets- go heavy
Conditioning: 21-15-9 Pull-Ups, Push Ups, Reverse Lunges

Day 5
CL 50x2, 60x2, 65x2, 70x2 (2), 80x2, 85x1, 90x1
PS 50x3, 60x3, 65x3, 70x3, 80x1, testx1, testx1
BS 50x3, 60x3, 70x3, 80x3, 90x2
Jerk Recoveries x2 x AHAP
Conditioning: 2x2k rows, rest ½ the time it took to do the first row