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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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Sprint, they said. 👀 Cool cool cool. And then your

Sprint, they said. 👀 Cool cool cool. And then your hamstring had second thoughts.

I love how influencers tell you to just sprint but when it comes to it - speed and top effort are something you absolutely need to prep for.

When you sprint, your body relies on what’s called the stretch-shortening cycle: the ability to absorb force quickly and then express it back out.
That cycle depends on tendons that are primed and a nervous system that’s awake and responsive.
Without that preparation, you’re asking your body to produce power it hasn’t been cued to create yet 🥴

Low level plyometrics: hops, bounds, jumps… are how you build that readiness. They’re the signal your body needs to know that something fast/demanding is coming, and that it needs to be ready to respond.

The drills in this video are progressive on purpose. You start bilateral 👉 build to single leg 👉 add direction 👉 add distance.
Each exercise asks a little more of your system so that by the time you’re sprinting, your tendons are loaded, your mechanics are grooved, and your nervous system is firing the way it needs to.

I’ll also add:
I normally start with dynamic stretching/movements like leg swings, high kicks, and hip openers as part of the warm up 😉

If you want to run and sprint, this is where you prep your body for that.

🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.

💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 35+.

The fitness industry has spent decades convincing

The fitness industry has spent decades convincing you that the answer to your results is always MORE 👉 More intensity. More discipline. More suffering. More proving you “want it badly enough.”

And I get it, because that messaging is everywhere, and it’s really hard when you’re standing at the starting line wanting to change something. The idea that if you just push hard enough, it’ll work THIS time.

But the ones who actually get stronger, who build something that lasts, who still love training a year or two in have stopped asking “how hard do I have to work” and started asking “how sustainably can I do this.”

That’s not a lesser version of the goal. That’s actually the smarter path to it.

Because sustainability is what creates consistency, and consistency is what creates results.

If you’ve been white-knuckling your way through programs that leave you exhausted and starting over every few months, that’s not a you problem. That’s a question problem. You’ve been asking the wrong one.

My programs are built around the right ones.

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

And we would do it again tomorrow. We already sign

And we would do it again tomorrow. We already signed up for next season.

I grew up as a competitive athlete so putting my own kids in sports and watching them thrive has been amazing. I love all the lessons sports teach you - how to lose and come back, how to push, how to be part of something bigger than yourself. I am not going to miss a second of that.

And I give myself two questions ONLY after practices/games.
1️⃣ Did you have fun?
2️⃣ Did you do your best?

That’s it. Everything else works itself out.

I am also coaching clients, answering messages, writing programs, and running a whole business from the gym floor or car office on the sideline. Not because I have to but because I built it that way on purpose. So I could be HERE.

And they still call me Bruh 🤣
Worth it every single time.

Hey. Can we talk about what’s actually happening i

Hey. Can we talk about what’s actually happening in your body in midlife WITHOUT all the effing the doom and gloom?

Because there is a LOT of Menopause content everywhere, and most of it is designed to scare you into buying something 👀

Your hormones are chaos, your metabolism is broken, your body is basically staging a revolt and you’d better act fast 🙄

Here’s what the research actually says: yes, estrogen declines, and yes, that affects muscle mass, bone density, and recovery. These are real things worth paying attention to but the response to them isn’t to panic or shrink or give up on your body.

The response is to train 👉 Intentionally, progressively, and with a program that’s actually built for where you are right now.

The science on this is clear. Resistance training in perimenopause and beyond preserves bone density, maintains lean muscle mass, improves insulin sensitivity, and builds the kind of physical resilience that carries you into your 60s and 70s feeling capable and strong.

That’s what I build. Real, progressive, thoughtfully structured programming that meets women where they are and moves them forward without the fear mongering and shame.

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

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: Now 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.

They also pair well as a superset with a strength exercise (think: box jump > back squat, or broad jump > RDL). This pairing is called a contrast set, and it takes advantage of post-activation potentiation (trainer talk for your nervous system being fired up from the explosive movement, which can enhance the quality of the strength set that follows)

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

Comment JUMP to get started.

Hey friend. You didn’t fall off. Life got loud. Th

Hey friend. You didn’t fall off. Life got loud. There’s a difference.

And here’s what we believe in this community 👉 we don’t “start over.” We BEGIN AGAIN.
Because you’re never actually starting from zero. You’re starting with every rep you’ve already done, every hard day you pushed through, every moment you showed up when you really didn’t want to. That wisdom doesn’t disappear when life gets loud. It comes with you. Every single time.

The athletes I watch make the most progress over time aren’t the ones with perfect attendance. They’re the ones who’ve gotten really good at coming back (again and again, inch by inch, brick by brick) because they’ve figured out that the return IS the work.
The quiet decision to begin again, without the shame spiral, without the dramatic restart… that’s the whole game.

I think we’ve all got this picture in our heads of how it’s “supposed” to go. The perfect streak, the unbroken momentum, the clean linear path to our goals. And when it doesn’t look like that, we panic like we’ve blown the whole thing.
But what if the magic isn’t actually in the perfect weeks? What if it’s in the trying… the messy, imperfect, keep-getting-up trying?

That’s what we’re building here. Begin again. We’ll be right here when you do 🐺💙🫶

Drop a 🔄 if you needed this today.

Friday dump 🖤 where even in the dumpster fire we a

Friday dump 🖤 where even in the dumpster fire we are finding hope and joy and whimsy. ✨ ⚔️

Den Training Day 🐺 I get it. Fancy, complicated (

Den Training Day 🐺

I get it. Fancy, complicated (sometimes just confusing) shit sells. An aesthetic gym with great lighting helps immensely.

AND… my clients get results because we do the Basics WELL.

I’m completely disinterested in hooking you on your own shame, making you feel like you HAVE to lift a certain way or look a certain way to earn a result you may or may not even be choosing for yourself.

What I AM interested in: How are your kids. Your partner. Your energy. Are you in the car today doing that long commute + sports practice shuffle? Do you have the equipment? Do you actually have the thoughts, skills, and behaviors to implement the BASICS?

Because I promise you… while flashy and sexy might get you going 👀 (pun absolutely intended) — it’s the Basics that get you the results.

🐺 Inside The Den, I take you from building the foundation… learning to hinge, brace, and actually FEEL the right muscles working - all the way to moving confidently, getting stronger, and watching your body change because the work COMPOUNDS.

💙 Here’s a workout straight from The Den, Month 1:
Warm Up (mobility/stability)
Goblet Squats
RDL
Hip Thrusts
Push Ups Long Lever Bridge with Heel Raise
Single Leg Lowers

🩵 Comment DEN and I’ll send you an entire week of free workouts. 👇

The self-help industry is brilliant at keeping you

The self-help industry is brilliant at keeping you in the loop. There is always another wound, another pattern, another layer to unpack. And somewhere in all of that excavating and deep healing work… you forget what you were digging toward in the first place.

Healing is NOT the destination 👉 Joy is. Freedom is. LIVING is. Do the work AND make sure you come up for air. Because what is all of this FOR if you never let yourself enjoy who you are becoming?

Here’s what’s been helping me lately:

1️⃣ Protect my mornings. 5-15 minutes before the world gets in. Stretch. Meditate. Drink my coffee in peace. I tap in before I plug in.

2️⃣ Stay in my zone of genius. No amount of healing will get you there if you stay stuck comparing your chapter 3 to someone else’s chapter 20.

3️⃣ Future-proof the small stuff. What can I do TODAY that future me will thank me for? Make it smaller. Put the dishes away. Set the coffee pot. Call that friend. Sit in your empty car and breathe. Mundane IS the magic.

4️⃣ Let my dreams take up space. I dream out loud now. I give my vision room to exist without immediately trying to heal the parts of me that don’t feel worthy of it yet.

5️⃣ Play. Actually play. What connects YOU to your inner child? Frolic. Make messes. Do the thing that has no ROI.

For a long time, that was just the deal. You sho

For a long time, that was just the deal.

You showed up, you ground through it, you checked the box. Not because you loved it, but because you thought love wasn’t part of the equation. That’s just what it cost to maintain a body in your 40s 🤷‍♀️

The shift happens when you stop doing workouts designed to deplete you and start building a body that actually feels like yours. Strong. Capable. Something you’re proud to live in, not just manage.

That’s what we do here. We train hard, we train with intention, and we leave feeling like we earned something worth keeping.

If you’ve been grinding through workouts you hate and wondering why nothing ever feels sustainable… you’re not broken. You just haven’t trained this way yet.

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

I’ve been doing a lot of listening lately. Reading

We’re always trying to get away because we never a

We’re always trying to get away because we never actually stop 🫠

We carry everything for everyone, meanwhile we tuck our own needs so far down the list that we forget they were ever there 👀 (you too?)

The thought of spending money on ourselves 👉 Guilt spiral. Asking for help so we can actually go 👉 Feels impossible.

Which is precisely why trips like this exist.
📍Costa Rica
📆 July 19–25
Five spots left. A bucket list destination with women who are done waiting to live their lives on the back burner.

The itinerary is the kind of thing you’ll talk about for years 👉 adventure, connection, rest, and the reminder that you are so much more than everything you manage.

✈️ Comment TRAVEL and you’ll get $100 off. Code expires in one week.

You deserve to be someone who goes on trips like this. Come with us 🏝️

The problem was never your discipline. It was that

The problem was never your discipline.
It was that you were trying to perform a habit before you’d built the identity to hold it.

There’s a reason the all-or-nothing approach keeps failing and it’s not a willpower problem. It’s a neuroscience one.

Every time you take a small, consistent action (even an imperfect one) your brain releases dopamine 👉 Not because you crushed a workout. But because you showed up.

And over time, those micro-moments of showing up literally rewire your neural pathways. The identity starts to shift.

🧠 Enough reps for your brain to build a new story about who you are.

James Clear calls them “votes for your identity.” Behavioral neuroscientists call it self-efficacy development.
I call it the long game nobody wants to sell you because it doesn’t fit in a before-and-after 👀

The women I coach aren’t chasing a look. They’re building a self. One that shows up on the hard days, not because she has to, but because that’s just who she is now.

That shift doesn’t happen in 6 weeks.
But it does happen.
And it starts with something smaller than you think.

🐺 If you’re tired of restarting, you’re in the right place.

Hit follow. Or join us 🔗 in bio.

For years you did everything you were supposed to.

For years you did everything you were supposed to. You did what ”they” said.

Work like you don’t have kids. Mother like you don’t have a career. Be grateful. Stay small. Make it look effortless.

And you did. My Gawd, you did.

But something happens around 40. And I don’t think we talk about it enough.

The noise gets quieter. The opinions that used to live rent-free in your head start getting evicted. You stop performing and start actually asking yourself: what do I want? Like, actually want?

For a lot of women it’s this 👉 to feel strong. To move their body because it feels good, not because they’re punishing it. To lace up and just… run. Something they told themselves they couldn’t do anymore (me included).

You weren’t broken. Just buried deep in that decade of doing. And now you’re digging out.

That’s the whole reason I built my training programs the way I did. It’s not about another thing to be perfect at. But a place to come back to yourself. The ability to train hard, feel capable, and remember that this body has always been on your side.

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

The skinny trend isn’t back. It never actually lef

The skinny trend isn’t back. It never actually left 👀

It just waited until enough of us started feeling strong and confident in our bodies to remind us that small is more palatable.

They will create the standard then make you feel behind it. Oh, and then OF COURSE they sell you the solution. And then pivot to the next trend when they’ve squeezed it dry.

Meanwhile you’re left chasing a version of yourself that was never designed to make you feel good only to keep you consuming.

Strength isn’t trending right now. I don’t care if it in or not. MY HEALTH is always a priority. And it’s the only thing that has ever actually delivered on what they keep promising you.

Strong muscles. Strong body. Strong bones. Here’s to strength and what they will NEVER squeeze out of us. Cause they can’t touch it.

***

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

Female rage, whimsy and little treats… these are a

Female rage, whimsy and little treats… these are a few of my favorite things. 🖤

“Be consistent” is the new “just eat less and move

“Be consistent” is the new “just eat less and move more.”

It sounds right and changes nothing.
Cool, cool, cool - be consistent. But HOW exactly? and then we are left with sheer willpower and grit, which is unsustainable.

Consistency isn’t a character trait you either have or you don’t 👉 it’s a skill, and like every other skill, it has to be practiced. Which means it has to be taught, supported, and built into the structure of the program itself.

Inside The Den, consistency looks like:
💙Sessions you can actually finish in the time you have
💙Alternatives so equipment is never the excuse
💙Programming that progresses so your brain and body stay engaged
💙A plan that meets you on your hard weeks, not just your good ones

🐺The women who stick with The Den aren’t more disciplined than you. They just don’t have to white-knuckle their way through a program that wasn’t built for them in the first place. They stopped blaming themselves and squeezing into training boxes that weren’t right for them.
They found a program that finally fits - AND THE RESULTS FOLLOW

🔹🔹🔹

🐺Upper body day:
DB Bench Press
Mini Band Wall Walks
Hollow Body Hang
Bent Over BB Row
Suitcase Carry
Inverted Row
BB Push Press

💬 Comment DEN for a full free week of workouts

I’ve been leading women through hard things for ov

I’ve been leading women through hard things for over a decade in the weight room and the one thing that never changes is how the women who show up for the scary thing are never the same on the other side of it.

Signing up for this trip can be that for you.

This July I’m taking a small group of women to Costa Rica. 7 days through some of the most stunning places on the planet.
🌋 Hike the lava flows of Arenal Volcano
🤿 Rappel down a waterfall + swim in natural pools
♨️ Soak in hot springs after a day of adventure
🚣‍♀️ Sea kayak the Pacific Coast
🌿 Visit an organic farm in the rainforest
🍽️ Farewell dinner with women who felt like strangers on Day 1 and forever friends by Day 7

San José → La Fortuna → Jacó.
July 19–25, 2026.

Here’s what’s included:
🏨 6 nights hotel (double occupancy)
🥗 Daily breakfast + select lunches and dinners
🚐 All ground transportation + local guide throughout
✅ Every activity on the itinerary

$2,795 total — only 25% due to reserve your spot, with the option to pay over time.

Comment or DM me “COSTA RICA” and I’ll send you a discount code for $100 and everything you need 🌿

Look, I know AI 🤖 is amazing and the capabilities

Look, I know AI 🤖 is amazing and the capabilities are mind blowing. AND, it cannot replace good coaching.

Agree? Disagree? I’d love to hear your thoughts on how AI is changing the coaching landscape 👇

For someone who loves her routine, her quiet morni

For someone who loves her routine, her quiet mornings, her familiar spaces…
there’s still nothing that changes me the way leaving does ✈️

Travel has this wild ability to break you open in the best way. The way that reminds you that you’re not meant to just survive your days…
you’re meant to experience them.

Stepping into a different country always feels like stepping into a different version of myself.
Not a better one. Just a fuller one.
The one who’s braver, softer, and more awake.
The one who remembers what AWE feels like.

And that’s why I created this Costa Rica trip.
To give you space to breathe. To play. To explore volcanoes, waterfalls, hot springs, beaches… and parts of yourself you haven’t met in a long time.

We leave July 19–25, 2026.
Seven days of adventure, connection, movement, and the kind of memories you don’t forget.

If your soul is whispering yes, listen.

Comment TRAVEL and I’ll send the link straight to you with a $100 code!
5 spots left ✨

© 2023 ALLISON TENNEY

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About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact

About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact