Notre Dame
High School

Lawrenceville, NJ

Strength & Conditioning

Coach bases everything off this saying: Strong Mind-Strong Body-Strong Faith=Strong Life.

Thought for the Day

Talent is God-given-----be thankful. Praise is man-given-----be humble. Conceit is self-given------be careful.

Live Strong with a Foundation of Faith and Go Irish. Coach McKenna

John McKenna, Strength and Conditioning Coach, Notre Dame High School

John McKenna is in his 20th season as Athletic Performance Director at Notre Dame High School, and has been a strength coach and football coach for over 36 years. At Notre Dame High School in his full time role he trains all physical education classes and teams in season and out of season. Coach McKenna was the first strength coach inducted into the New Jersey Coaches Hall of Fame and just recently was honored by the National Football Foundation for his Contribution to Amateur Athletics, and was just inducted to The Sports Faith Hall of Fame in Chicago. Coach McKenna in June will be inducted into The NHSSCA (National High School Strength Coaches Assoc.) Hall of Fame. Coach had received honors from the New Jersey National Guard and Trenton Fire Department for his service to these organizations. Coach also is the moderator for Notre Dames Catholic Athletes for Christ (Trenton Diocese). Over the past 32 years Coach McKenna has trained professional, college, and high school athletes. He has also developed the popular (Building Your Foundation Youth Program) for the development of younger athletes. Coach has been a featured speaker throughout the country as a Strength Coach and a Faith Coach. Coach McKenna was just recently named to The Board Of Directors, Region 8 Northeast(ME, VT, NH, RI, CT, NY, PA, VA, WV, MD, DE. And NJ of the National High School Strength Coaches Assoc.

Coach resides in New Jersey with his wife of 44 years Charyl, has three daughters, a son, and 9 grandchildren. He is also blessed with a huge extended family from Notre Dame High School and the Saint John's Parish in Allentown.

Please check for daily updates on Facebook Irish Strength Club at Notre Dame HS.

"Great Day to be Irish" - Episode 1

    • Beyond the Chalk, Featuring Coach McKenna

Nutrition Tips

Keep a food journal for a few days, not the volume, calories, protein, or anything like that, just the food that you eat. Most people eat about about ten to twenty foods a week. If your list is like the one below, you are on the right track.

Eggs, Tuna, Blueberries, Chicken, Grapefruit, Vegetables, Salmon, Oatmeal, Almonds, Apples, Cottage Cheese

Together lets strive to make good food choices. Coach McKenna

How important is hydration?
Dehydration as little as 1% of body weight can cause a decrease in performance. Athletes need a minimum of 2-3 quarts of fluid each day to stay properly hydrated.

Helpful Guidelines --------   2 hours prior to exercise 16oz---15 minutes prior 4-8 oz---during workouts 6-12 oz every 15 minutes---post workout 16-34 oz for every pound lost. Avoid fluids with high caffeine content.

Notre Dame High School

Located on 100 beautiful acres in Central New Jersey, Notre Dame High School, founded in 1957, is a college preparatory school for grades 9 - 12, preparing young men and women for lives of purpose, built upon a foundation of Catholic faith, with a commitment to academics, co-curricular activities and service to others.