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The benefits of one-on-one coaching include a program that is designed specifically for your goals, needs and preferences. That known, even the best training program is only as good as its application.

 In one-on-one training sessions, each workout is both designed and adjusted according to your needs on that particular day. There will be unique variables on a 
day-by-day basis-- physically, psychologically, and motivationally — to attend to in order to have your best workout for that day.

 As well, the teaching of optimal biomechanics specific to you is a more efficient process due to the direct communication and accountability, coach to client. 

One-On-One coaching is truly an investment not only in your present but also your future as you learn the foundational principles, and acquire wisdom that you will apply in your workouts going forward.

 Most of our clients will start with a phase of one-on-one sessions to build a solid technical foundation and understanding, before transitioning into semi-private or small-group programs. As well, a combination of one-on-one sessions with small-group workouts is very popular.

For availability and rates, please email at



(2-4 participants) This designed program provides many of the benefits of one-on-one but also with the camaraderie of 1-3 partner(s) with similar training objectives, and is also more cost-effective. 

This training program is slightly more generalized than the One-On-One program considering that all of the attention is not on a single individual, but it is still personalized — with progressions and regressions - for each individual within the program.  Also, the workouts can be adjusted according to any of the participant’s needs on a given day.

For availability and rates, please email at


(5-10 participants) The Small-Group program is also a designed program that is ideal for those who prefer to train in “group/team” atmosphere with more workout partners. This program is less-specific while containing the most variety of our programs in order to address a larger span of fitness attributes.

 These groups will consist of others with similar training objectives and goals regardless of the current level of fitness of the individual. These designed workouts will have different levels of progressions and regressions so that each individual will be training at their optimal level in each workout, and progress at their own pace.

For options and rates, please email at



Beyond genetic factors, the difference in a good athlete and great athlete, and a great one and a truly elite one are the seemingly minor aspects that lead to an athlete being more proficient and consistent over an extended period of time.

 For any athlete to perform optimally, their body and mind must be prepared to handle the demands of their sport as well as the competition. Making progress in performance, regardless of age or level, there are foundational technical aspects that apply to every athlete that can be optimized through proper coaching and training.

At McConnell Athletics, our objective in working with athletes is developing personal relationships and foundational attributes in the way that carries over to the field, court, or other arena of competition in a progressive, constructive process. 

We understand that the mind, body, and spirit are to work together as a balanced unit to result in the actualization of athletic potential. This is significantly different than the current trend in athletic training of simply exhausting the athlete or defining them by some predetermined quota of weight moved on certain exercises.

 Simply put, yes, our athletes work very hard, get stronger, more explosive, and become faster. However, all of our work is defined by its quality of the process rather than any single surge of effort. We believe that the work an athlete does should lead to both injury-prevention and performance optimization over a progressive period of time.

Our overriding objective is for our athletes to learn, understand, and apply sound principles consistently enough so they not only “get it right”, but cannot do it wrong.



Our objective from day one with any athlete is to build a solid mechanical foundation. The earlier we can start this process the better for the young man or woman, competitive athlete or not.

2 Most-Frequently-Asked questions by parents:

Q) What’s the best age to start? 

A) The best age to start a child is on a case-by-case basis. Much of this has to do with the child’s     “want to” at an early age as this leads to their willingness to be attentive in a group setting. As an example, some kids are ready at 6 years of age while some may be better to wait until the age of 12. Obviously, that’s a wide range especially as such an early stage of life.

Q) What type of training do they do?

A) There’s obviously less demand in the workouts at this age, relative to both the technical aspect and the “overload”.

We allow for more “play”, but we still want to develop good “mechanical habits” that will benefit their future growth into their middle school  and high school years. We emphasize basic movement patterns that allow a young athlete to take advantage of their natural strengths while addressing any area that may not be a “natural” asset.

This includes dynamic warm-up movement skills, jumping and landing, hand-eye coordination, speed, agility, and basic “strength drills” of upper body push/pull, and lower body squat and hip hinge.
 Everything emphasized and developed at this stage leads into the Middle School and high school phases, and beyond.

For options and rates, please email at

           MIDDLE SCHOOL


This developmental phase begins the actual “training age” in the sense of learning to externally load the technical foundation developed in the Youth phase. We are still prioritizing the teaching of optimal technique over just loading the body, and begin the process of how to select the proper resistance for a designated workload (re: reps/sets). 

This phase begins the process of “weight room integrity”, where the athlete starts from step one on technique in exercises they will be expected to perform in their respective high school programs. Also, they will learn how to be a productive training partner to help teammates get the most out of their training.

 This phase also begins more emphasis on functional mobility and speed and agility mechanics.

In addition, we start the process of athletes understanding the significance of rest, nutrition, and recovery.
Everything emphasized and developed at this stage leads into the High School/ College phase.

For options and rates, please email at

This phase continues the process of mastering technical proficiency of all primary movement patterns and also expands the program with multiple variations of basic exercises to optimize the development of the individual athlete. 

In this phase we get more detailed in regards to the specific demands of an athlete’s position in their respective sport. As a single example, there will be subtle, yet definite, differences in how a quarterback in football applies the same strength principles compared to a lineman. 

Also in this phase, there’s progressive emphasis on the athlete’s “psychological component”, and understanding how to use biofeedback to take command of their body on a day-to-day basis with a larger repertoire of drills to enhance optimal function of joints and connective tissues.

For options and rates, please email at


We expect our athletes to be committed to being their best by understanding our work—and their potential-- is a process of consistent application rather than a temporary experience that ends when the newness wears off. Our goal with our athletes is in line with a similar saying, “Don’t train until you get it right. Train until you can’t get it wrong.” This proven process has never failed anyone.


This phase is only different from the preceding one in the fact that taking command of your body is now a major part of your career choice. The margin for error in your training is lessened, as your ability is only as useful to your employer as your availability.

Your personal training responsibilities have now become clearer and more critical. Every day will present its unique set of conditions to work with in the process of fulfilling your job responsibilities in a way that embraces your personal life outside your career.

The training program will be dependent on the time of year relative to your competitive season as well as the overall state of your physical health and the needs to optimize in-season performance.

Injury-preventive measures are at a premium, and in-training injuries are unacceptable. Your program will based on getting the best training effect with the least risk. Your being educated on the measures to take beyond the workouts is as significant as the work you put in.

For options and rates, please email at

For those who outside of our geographical area or who simply train outside of our facility, this service is available to provide you with a program designed specifically for your needs and objectives, and with the value of “virtual personal coaching”. Upon signing up, you will be given or emailed a detailed questionnaire to fill out and submit. A  ‘non-canned’ personalized program will be designed accordingly.

Included in this program is:
     °Initial 10-minute phone call
     °Unlimited email access
         *24-48 hour response time
 for duration of program

     °Weekly 10-minute phone/Video call

         *For duration of program. These calls do not roll-over if missed.

°Initial Program: $150/month

      *3-month Minimum

°Ongoing Option A: $125/Month
     *Ongoing after initial 3-month program
     *Charged up front in full

°Ongoing Option B: $100/month
     *ongoing 1-year/12 months 
 after initial 3-month program
     *charged beginning of each month, 15 days notice is required for cancellation
For those not able to make it to our facility, this option provides direct consultation to help find solutions needed in your personal training. The advantage of the ‘back-and-forth’ communication is invaluable to help eliminate any confusion and to clarify any training fitness dilemma you may be facing. 
This service is also highly effective for fellow fitness and strength coaches as well as sports team coaches needing to design a program for their athletes.

Available by appointment:

     °30-minutes: $65
°60-minutes: $110
Having a “Home Gym” used to be a luxury reserved for a small percentage of the population. However, with people becoming busier than ever, and with more things that can interfere with getting to a commercial gym on a consistent basis, it’s become a necessity for more and more people and families to have the option of training at home.

Setting up your own dedicated training space at home can be a simple process once you understand “the essentials” and how they can be applied in an efficient, sustainable, and productive way with the space, and budget, you have to work with.

We will help you organize your space, and purchase the most efficient, and cost-effective, training equipment for your needs.

*Email us at and type ‘Home Gym Set-Up’ in subject box. Provide some basic information about your fitness objectives, and if you know, your initial ideas on what you want to set up.

*Fee for the service with be dependent on the time necessary to complete the process.
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