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Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

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I want you to start now. To know you can take one

I want you to start now. To know you can take one action and have the cascade of effects fall in your favor.
New members that join this week automatically are in the Winter Wolf Challenge, exclusive for members only. 🐺❄️💙

Comment WOLF and I’ll send you the info.
2027 goals start NOW 🐺🐺🐺

Your last reps should be moving slower than your f

Your last reps should be moving slower than your first few.

Those hard final reps are the ones that tell your body it needs to get stronger, so if your last rep flies up just as fast as your first one, it’s time to add some weight.

These are the types of decisions I help my clients with. Add weight… form checks… box or no box… it depends on YOU and your goals.

👉 If you want me programming your training so you know exactly how heavy to go and when to push, comment WOLF and I’ll send you the details on my programs 🐺

Winter Wolf is my FREE 6-week challenge for member

Winter Wolf is my FREE 6-week challenge for members, starting next week, November 2nd through December 11th.

Every Tuesday we’ll get together live on Zoom (1pm EST / 10am PST, with replays sent out if you can’t make it), and each call is interactive, so you’ll get to ask questions, get to know community members, and leave with something you can actually use that week.

Here’s what we’re covering:  🐺11/3 Kickoff 🐺11/10 Minimum effective training dose + mindset tools 🐺11/17 Training through peri/menopause with certified menopause coach Christine Flory 🐺11/24 Power + athleticism, and how to make training fit your real life 🐺12/1 Open Q&A round table with me and Ashley 🐺12/8 Closing call

You’ll earn points for checking in, finishing workouts, and showing up to the live calls, and the top 3 at the end take home some of my favorite training gear.

📲 We’ll be connecting all six weeks in our community app, where someone actually notices when you go quiet and checks in on you.

The challenge is ONLY for members, so to get in you’ll need to join The Den, Wild, or Alpha by this FRIDAY, October 30th.

👉 Comment WOLF and I’ll send you everything you need to get started 🐺

Where are all my mediocre snow bunnies at?!? 😂❄️😬🏂

Where are all my mediocre snow bunnies at?!? 😂❄️😬🏂 and I can’t wait for every single moment.

#strengthandconditioning #snowboard

[Comment ALPHA for a free week of training] 🐺 I us

[Comment ALPHA for a free week of training]
🐺
I used to measure my strength against the college athlete I once was… and for a while, it honestly felt like my best days in the weight room were behind me. Once I stopped chasing my old PRs and started training for the woman I am NOW, with more strategy, more purpose, and a whole lot more respect for what my body can do, I started setting new ones, and I’ve never felt stronger.

If you’ve caught yourself missing your “glory days,” I’d love to show you what training like an athlete looks like in this season of your life.

That’s exactly what we build inside Alpha, week after week 🐺

Why does it feel like everything is either Full Th

Why does it feel like everything is either Full Throttle or Gentle Girl Era 🤷‍♀️😬

If you grew up as an athlete, jumping used to be second nature... and now you’re either jumping right back into box jumps like you’re 20 or skipping plyos altogether because your knees and Achilles have opinions.

There’s a whole lot of room in the middle, and that’s where you build the springy, reactive strength that keeps you quick on your feet, keeps your tendons happy, and keeps your bones strong as you age.

Plyos are a part of life whether you train them or not. Taking the stairs two at a time, catching yourself when you trip, or cutting quick on the trail all take the ability to react fast and land well, and that takes practice.

so I created the 5-Min Jump Protocol to walk you through a simple 5-day progression you can do at home or add to your warm-up at the gym, with options to scale up or down each day.

💙 Comment JUMP and I’ll send it to you 👇

Full disclosure I get very nervous posting content

Full disclosure I get very nervous posting content like this cause I’m well aware that Lactate as an energy source (and that hydrogen ion) gets complicated.

Your work:Rest ratios matter to help you improve your threshold which helps improve your overall pace.

This is for my athletes that want to get faster and want to understand HOW and not get caught in the weeds.

Fartlek and understanding Threshold are a great way to help you get faster.

Comment WILD and I’ll send you a free week of workouts from my (run) Wild training program that will help you get stronger AND faster 🐺

You still have the drive and the work ethic, and y

You still have the drive and the work ethic, and you’re also juggling kids, a career, and a body that recovers differently than it did at 20.

These are the things I wish someone had told me when i walked back into the gym thinking I could pick up right where I left off 😬

Which one did you need to hear? Tell me in the comments 👇

When you’re ready to train like the athlete you still are, take the Wolf Quiz (link in bio) to find your program 🐺
Or comment QUIZ.

Training lately. And reminders that a good trainin

Training lately. And reminders that a good training program is one that helps you get to YOUR goals, not just look good on social media.

🐺 Ready to train?
💙The Den - foundational strength training
🩵(run) Wild - strength + conditioning for real life
🖤Alpha - performance-focused training
💌 DM or comment “PACK” to get started

Athletic training is everywhere right now and I tr

Athletic training is everywhere right now and I truly love that for us - women want to feel strong, fast, powerful, capable.
AND, I think it’s important to make the distinction between how an athlete trains for their sport and how YOU can train athletic qualities.

Inside my programs we work on:
🔹Strength
🔹Speed
🔹Power
🔹Plyos
🔹Mobility
🔹Endurance
… all athletic qualities that can be trained for YOUR life and goals as a busy mom, partner, friend, managing the chaos of your full life.

Power is one of the first qualities we lose as we age and its one of the easiest to add in to what you’re already doing.
👉 Comment JUMP and I’ll send you my free 5-Minute Jump Protocol… no equipment necessary.

But we’re the problem. Got it There’s a strong,

But we’re the problem. Got it

There’s a strong, capable athlete in you ready to take up space on that squat rack… and I’d love to get to work. The Den is where you start 🐺

Link in bio.

Shoutout to @feministabulous for the inspo and audio 🫶

[Comment JUMP for my 5-Min Jump Protocol] Being s

[Comment JUMP for my 5-Min Jump Protocol]

Being strong isn’t the same as being powerful.

🏋️‍♀️ Strength is your ability to produce force (think heavy squats, deadlifts, presses).

💥 Power is how fast you can produce that force (think jumps, sprints, explosive movements).

You can be strong but not powerful if you’ve only trained under slow, heavy loads. That’s why athletes train both… because in sport (and in life), it’s not just what you can move, it’s how quickly you can move it.

AND, you don’t need to be an elite athlete to benefit from power training.

Adding plyometrics like A-skips, pogo hops, and bounding teaches your body to be springy, reactive, and explosive.

That translates to:
👉 Quicker changes of direction
👉 More efficient running mechanics
👉 Stronger connective tissues (ankles, knees, hips)

Start simple:
1–2 jump drills at the beginning of your workout (when you’re fresh), focusing on quality over quantity. Think of it as teaching your body to use the strength you’ve already built.

Being powerful isn’t just for athletes. it’s for anyone who wants to move through life with speed, agility, and confidence.

🐺 If you want a 5-Min routine to start today, with where you’re at 👉 comment JUMP and I’ll send it to you.

💙 If you’re ready to train, join my Alpha program today.
Link in Bio.

[Comment JUMP for my 5-Min Jump Protocol] 💪Lift h

[Comment JUMP for my 5-Min Jump Protocol]

💪Lift heavy... YES, I’m all for it.

Muscle protects your bones and your metabolism, and women were kept away from the barbell for way too long. But if you run, race, or chase big goals outside the gym, you need that strength to actually DO something for you.

1️⃣ Make it transfer.
You remember what it felt like to be explosive... first step off the line, kick at the finish, legs that bounced instead of shuffled. Your fast-twitch fibers are the first to fade after 40, and heavy lifting alone won’t bring them back. We pair it with sprints, bounds, and jumps so you get that pop back for your races and big goals.

2️⃣ Build your engine.
Strong for 30 seconds doesn’t get you far. conditioning work like this builds your aerobic base, and it’s programmed around your lifting so one doesn’t wreck the other. (Both/And, Always)

3️⃣ Stay in the game.
Your tendons and ligaments adapt slower than your muscles, which is why so many of us get hurt ramping up too fast. Progressive load is how you keep doing what you love into your 60s and beyond.

Start with my free 5-Minute Jump Protocol.

It’s five days of short jump sessions that build power and load your bones. No equipment needed, with easier and harder options for every move.

Comment “JUMP” and I’ll send it to you 🐺

Sometimes I have a hard time prioritizing my own w

Sometimes I have a hard time prioritizing my own workouts. (Yep, even as a fitness professional). There are always a million things I feel like I need to do AND THEN I’ll workout. And that usually bites me in the butt. It takes away from things I know make me a better mom, partner, business owner, athlete… I have big goals and I know it takes me at my best.

And I want that for you too. You at your best. With a program you can trust to get you there and the support you need to show up.

🐺 Train with us.
🧱 Stack bricks.
🔗 Link in Bio.

I just want you to start. Start where you are. Do

I just want you to start.
Start where you are. Do a little. And build over time.

The problem is that people think PLYO means max broad jump, or box jump, or “all out” and it doesn’t have to be.

Here is where I’d start you.
Some easy pogos to start working on rhythm and bounce.
A Skips (or take it down to marching)
Snap downs
Counter movement jumps.

I add these into my warm up.

Next week I’ll be dropping a Free Plyo resource with a 5 min routine you can start with right away. Stay tuned!

Reminder that you can lift, and move and workout c

Reminder that you can lift, and move and workout cause it brings you joy and back home to yourself - i love the presence that fitness requires. It’s the closest thing I’ve come to flow state.
The breathing.
The intention.
The concentration.
The work and effort.

It can be a pathway to the greatest transformation.

Train with us 🐺
Link in bio 🔗

The internet’s favorite plyo is the box jump. And

The internet’s favorite plyo is the box jump.
And I’m here to tell you, you need to start small and build to it.

Why Plyometrics Matter:
Strength is foundational. But power is strength expressed quickly and that’s a different demand on your body entirely.

Plyometrics train your neuromuscular system to recruit muscle fibers fast, develop elastic energy in your tendons, and improve your rate of force development.

Aka 👉 you move better, feel more athletic, and yes… it’s genuinely fun in a way that a back squat just isn’t.

But your tendons and ligaments don’t adapt at the same rate as your muscles. They need progressive loading and time.
Skipping the progression is how you end up with Achilles and patellar issues. So we build the spring before we load it.

Before I ever ask a client to produce force (jump up/out), I need to know they can absorb it on landing. That’s the job of the eccentric - controlling deceleration - managing load through the joints. If you can’t land well, you can’t jump well. Full stop.
(I love depth drops and drop split squats for this)

A Smarter Plyo Progression
🔹Pogo hops: both feet, flat ground. Rhythm, stiffness, ground contact
🔹Pogo hops on a 10lb bumper plate: small surface, more demand on foot and ankle stability
🔹Single leg pogo hops: loading one side
🔹Directional hops: forward, lateral, diagonal. Teaching the body to manage force in multiple planes
🔹Broad jumps: horizontal power production, full triple extension
🔹Lateral bounding: athletic, multi-directional
🔹Box jump: you have arrived. And your body is actually ready for it.

I program plyos in the warm up or at the top of the workout, before fatigue sets in, because power work requires a fresh nervous system.

You don’t need a big box to train like an athlete. You need the right starting point.

💙 I’m dropping a Free Plyo resource for you next week. 5 min of Plyo progressions you can add to any routine to get your bounce back!

HIIT has become a go to, but is it *actually* trai

HIIT has become a go to, but is it *actually* training what you think it is??
Let’s talk about how we can train specific energy systems using Work:Rest ratios.
I love high intensity work, AND I want you to understand its place in for training program.

🐾Inside my program (run) Wild - this is how my athletes improve their cardiovascular system. Not because I tell them a pace or mileage to hit, but they work in specific work-to-rest ratios.

🐺 Comment WILD for a free week of training and see for yourself.

Apparently Shane Gillis didn’t get the memo that w

Apparently Shane Gillis didn’t get the memo that women don’t give a fck what he thinks of what we wear to the gym.

Strength is autonomy. It gives you more control over your body and your choices. It’s safety and boundaries not because muscle erases risk, but because it changes how you move through space and how you stand when you say no.

This is how I program inside my program (run) Wild

This is how I program inside my program (run) Wild and why it’s not a “run specific” program. I don’t rely on mileage or pace or pushing high intensity and calling it “cardio.”

Cardio is helping the cardiovascular system become more efficient. Which means working on the 3 systems:
1️⃣ Alactic
2️⃣ Anaerobic
3️⃣ Aerobic

I program specific Work:Rest ratios and my athletes improve.

My hope is that more women understand these systems, how to train them, so we can mitigate overtraining and help you achieve your goals.

💙Comment WILD and I’ll send you a free week workouts.
🐺 Or join us inside the program today!! Link in Bio.

© 2023 ALLISON TENNEY

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About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact

About
Training
Fitbiz
Blog
Resources
Find Your Program
Contact