McCann Fitness & Nutrition
Law Enforcement, First Responders, Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Weightlifting
Coach
Kara McCann
Features
4 sessions per week
Must use App app to view and log training
Team Training
4 sessions per week
Must use App app to view and log training
Team Training
What Is The Forge?
The Forge is a strategic training system for men who crave more than aesthetics.
It’s built for men who want:
A body that performs under pressure
A mind that’s forged in discomfort
A lifestyle grounded in discipline, integrity, and God-given purpose
Who It’s For:
The husband who wants to lead with strength and presence
The father who refuses to let his kids see a man who gave up
The first responder, tradesman, business owner, or leader who knows his example matters
The man who is sick of mediocrity—physically, mentally, spiritually
If you’ve ever felt the fire dimming inside you… The Forge was built for you.
What You Get
4 Days a Week of Strength-Driven Training
Every week, you’ll train with a purpose:
Push Days to build chest, shoulders, triceps, and upper-body power
Pull Days to develop raw strength and back dominance
Lower Body Days to build a foundation of resilience and athleticism
Conditioning Days to forge lungs, grit, and functional movement
Brotherhood + Accountability
The Forge is a brotherhood of men walking the same narrow road. Inside our private group, we don’t tolerate excuses—but we’ll carry you when you’re wounded.
Every week includes:
Coach check-ins
Accountability prompts
Iron-sharpens-iron challenges
Mindset reflection + feedback
Open Q&A support
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Mental Exercises
Structured mental training exercises to cultivate your inner strength
Exercise Video Guidance
Video demos, coaching notes, and cues included.
Faith and Mindset Integration
Each week brings scripture, quotes, and spiritual reflections to challenge and strengthen your soul.
Brotherhood + Accountability
The Forge is a brotherhood of men walking the same narrow road. Inside our private group, we don’t tolerate excuses
Delivered through TrainHeroic
Everything is delivered through TrainHeroic:
Every rep, set, warm-up, and cool-down is logged
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push, Strength
A
Bench Press
4 x 6
B
Overhead Press
3 x 8
C
Dip
3 x 10
D
Incline DB Bench Press
3 x 10
E
Front Rack Hold
3 x 0:30
F
Push-Up
@ 1:30
Sunday
Faith & Mindset Integration
Monday
Lower Body (Deadlift + Sprint)
A
Trap Bar Deadlift
4 x 5
B
Bulgarian Split Squat
3 x 8
C
Leg Curl, Machine
3 x 12
D
Sled Push
3 x 50
E
Sprints
6 x 30
Tuesday
Conditioning (Grit & Grip)
A
Russian KB Swing
4 x 15
B
Sandbag Burden Carry
3 x 1:00
C
DB Step Up
3 x 10
D
DB Snatch
3 x 6
E
DB Farmer's Carry
4 x 50
F1
Burpee
1 x 5:00 @ 10
F2
Jump Rope
1 x 5:00
Wednesday
Pull Strength (Back/Bicep/Core)
A
Pull-Up
B
Barbell Row
4 x 8
C
Hammer Curl
3 x 10
D
Chin-Up
E
Hanging Leg Raise
3 x 12
F
Bear Crawl and Drag
3 x 50
Thursday
Iron Sharpens Iron Challenge
Coach
Kara McCann
Kara McCann
With two decades of experience in the fitness industry and with a career as a firefighter/paramedic, I know what it takes to be at the top of your game - physically, mentally and emotionally. My training programs are not for the faint of heart.
FAQs
Why Does This Program Work
What’s Expected of Me
Who Built This?
Why Join The Forge
It works because it confronts every area of weakness:
Your body is made strong through progressive overload and smart recovery
Your mind is sharpened through consistent challenge and leadership tasks
Your spirit is refined through scripture, reflection, and disciplined living
You’ll be expected to:
Train with intent 4x a week
Log your nutrition and hydration
Engage in mindset work and brotherhood accountability
Post weekly check-ins and respond to coach prompts
Live with honor, humility, and hunger
Kara, the founder of The Forge—a full-time firefighter, paramedic, strength coach, powerlifter, and woman of God who knows what pressure feels like.
She’s coached hundreds of men and women —mentally, physically, and spiritually—and created The Forge to give high-value men the roadmap they never had.
The world is soft. You don’t have to be.
Join The Forge, and become the man the world desperately needs.
From the ashes, we rise.
Built in The Forge. Led by the Spirit.
Join Your Virtual Gym
The Forge
The Forge
The Forge
When you join a team you’re getting more than programming, you’re joining an online community.
The Forge
The Forge
The Forge
More from McCann Fitness & Nutrition
teams
programs
