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(run) Wild - DIY

(run) Wild – DIY

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Staying politically informed, emotionally feral, a

Staying politically informed, emotionally feral, and hitting protein goals… this is my roman empire and I will not explain further 🖤

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 back it up 👀

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, jump 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.

They also pair well as a superset with a strength exercise (think: box jump → back squat, or broad jump → Romanian deadlift). 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.

A Den member told me nobody had ever coached her o

A Den member told me nobody had ever coached her on how to actually start her KB swing.

I was genuinely shocked, but also not surprised. Because this is exactly what’s missing in so many programs: the movement gets programmed, but the coaching never shows up.

It’s not on her. It’s on the coach.

So we fixed it. I taught her the Hike, the foundational starting position for every KB swing.

Here’s what we focused on:
🔹Set up like a deadlift, then take a half step back from the bell
🔹Tip the bell and make sure your glutes, hamstrings, and quads are loaded
🔹Push the bell back behind your butt with your lats engaged
🔹Stand up with the bell, snapping your hips

She has been making incredible progress ever since. The KB swing is a staple inside The Den, and I want every member moving with intention and understanding, not just going through the motions.

🐺This is what coaching inside The Den actually looks like. Specific. Personal. Rooted in the why behind every movement.

One movement. Core work AND mobility. I love an

One movement. Core work AND mobility.

I love an exercise that pulls double duty and the half kneeling KB windmill is one of my favorites inside (run) Wild.

Remember: this is a hinge pattern. Not a side bend.

Here’s what’s actually happening 👇

🔹Half kneeling position - forces your pelvis and lumbar spine to stop compensating for each other. You’re building stability before you even move.

🔹The hinge - push your butt to your heel, and hinge laterally through that joint.

🔹Your core - obliques and deep spinal stabilizers working eccentrically down, concentrically back up. This is lateral core training. Most programs don’t have enough of it 👀

🔹Your thoracic spine - rotating and extending under load. This is the mobility piece.

🔹Your shoulder - locked out overhead while your torso moves underneath it. Rotator cuff, serratus, lower trap all working to hold that position.

One movement. So many goodies.

Save this and bring it to your next session.

👉 And if you want a full week of training right from the (run) Wild program, comment WILD 🐺

🥁And the prize goes to…… NOT YOU. Cause this is no

🥁And the prize goes to…… NOT YOU. Cause this is not one you want to win 🫠

Stop ignoring your needs and calling it tough.
The most resilient women I know ASK for what they need. They don’t white-knuckle through exhaustion and call it strength.

Women don’t ignore their needs because they’re weak or unaware. They’re doing it because the world has spent a long time telling them they should be able to handle it all, and that needing things is a personal failure.

That if you can’t hold it all together, that’s your problem to fix. Your lack of discipline. Your lack of grit.

It’s not. It’s a lie you were handed and told to carry quietly.

And when your needs are met, you show up differently. For your work. For the people you love. For yourself.

Asking for what you need isn’t indulgent. It’s resistance.

The older I get, the less interested I am in prete

The older I get, the less interested I am in pretending I have it all together.

This list is real and it’s ongoing…some of these I’ve been working on for years. Progress isn’t linear and it doesn’t always look like growth. Sometimes it just looks like catching yourself mid-spiral and going “oh, there I am again.”

Still here. Still working on it.

Any of these resonate with you? I’d love to hear 👇

There was a version of me that cared about everyth

There was a version of me that cared about everything: what people thought, whether I was too much, whether I was enough. I felt everything and I let all of it in. Every opinion. Every slight. Every moment someone didn’t show up the way I needed them to.

And then there was a version of me that decided that was too painful. So I armored up. Stopped letting things land. Called it growth.

Neither of those women was free.

What I know now is that we’ve been sold a story that we have to choose. That you’re either sensitive or strong. Either you care or you don’t. Either you’re soft or you’re hard.
But maturity isn’t an either/or. It’s learning to live in the AND.

I am deeply feeling AND I know I will make it through. I go to war for my people AND I don’t lose sleep over opinions that were never mine to carry. I get shaken AND I don’t abandon myself when I am. I show up fully AND I’ve stopped making myself bad or wrong for how I feel.

The difference isn’t that things don’t land anymore. It’s that I know where to take them: inward, to the people who actually know me, to the truth of who I am. Not outward, to the noise, to the validation of people who were never really paying attention.

👉 The AND is not a contradiction. It’s the whole point.

Your opinion of me… The noise… The stuff that has nothing to do with who I actually am… It just doesn’t have a home here anymore.

That’s not something you decide. It’s something you earn.

Learn to live in the paradox

(Thank you @ilonamaher for this audio and for the

(Thank you @ilonamaher for this audio and for the way you are changing how we see bodies and what is possible)

We’re told women peak in their 20s.
That it’s all downhill after that: the body, the looks, the relevance.

I think it’s the biggest lie we’ve ever been fed.
Because we actually grow into a wisdom that scares the patriarchy.

A woman who knows herself, who’s lived in her body long enough to stop apologizing for it… can no longer be controlled by shrinking it.

We stop chasing standards we never had a say in creating. We stop performing for approval we never needed. We stop believing the story that our value has an expiration date.

I’ve never felt more in my skin.
More comfortable.
More powerful.
More myself than I do right now.

21-year-old me was chasing something she couldn’t even name. I’m not chasing anything anymore.

The best is not behind you. It never was.

We talk a lot about getting more women into streng

We talk a lot about getting more women into strength training and I’m obviously here for that.
But we don’t talk enough about what we’re actually asking women to walk into.
A space where their effort reads as aggression. Where focus reads as a problem. Where someone will, without fail, eventually tell them to smile.

Men are allowed to be consumed by their training. Women are expected to be strong and palatable. And when we’re not…when we’re just in our heads, doing the work, existing without performing, it registers as something that needs to be corrected.

That’s not a gym problem. That’s a much bigger one.
The gym is just where it shows up in a way that’s hard to ignore.

And I think about the women who walked in once, felt that, and didn’t come back.
Not because lifting wasn’t for them. Because they were made to feel like they were the problem. Like their intensity was too much. Like they needed to take up less space, or make fewer faces, be more palatable.

👉 Strength training changed everything for me. The focus it requires, the way it teaches you to stop apologizing for what your body is capable of. I want that for every woman.

But that means being honest about what the culture inside these spaces still asks of them. And pushing back on it. Loudly. Every time.

I don’t regret at all to inform you, the coming of

I don’t regret at all to inform you, the coming of rage is fully upon us and we are handling it beautifully 🖤

I’m not chasing skinny. I’m choosing capacity. Be

I’m not chasing skinny.
I’m choosing capacity.

Because skinny never taught me how to regulate my nervous system when life gets loud.
It never helped me carry stress, grief, ambition, joy, or responsibility with any more steadiness.
It never made me more resilient, more present, or more at home in myself.

For a long time, I was taught that fitness was about control…
controlling food, controlling my body, controlling how I took up space.
But control is fragile.
The moment life applies pressure, it cracks.

Capacity is different.

Capacity is what lets you stay grounded when things are hard.
It’s strength that shows up in how you recover, how you rest, how you respond, not just how you look.
It’s being regulated enough to make clear decisions, durable enough to keep going, and self-trusting enough to listen when your body asks for something different.

This is why I train the way I train.
To help build bodies that can hold full lives.
Bodies that are useful, capable, and prepared for the seasons we expect and the ones we don’t.

The programs I write and the way I coach is about building the internal and external strength to meet whatever’s coming with more steadiness and less self-abandonment.

Skinny was never the goal.
Being able to live well inside my body was.

And that’s the work I’ll stand behind. Every single time 💙

🔗 link in B!o to check out my training programs 🐺

There’s a version of strength training nobody talk

There’s a version of strength training nobody talks about.

I’m talking about what happens when you walk into the gym completely depleted and the iron is the only thing that makes sense.

When the world feels like too much and you’re stuck in your head, replaying, overanalyzing, spiraling. Strength training is one of the few things that forces you out of your mind and into your body.

You cannot dissociate through a heavy squat. You cannot ruminate through a set that demands everything you have.

It gives you a problem that has a solution. In a season where nothing feels solvable, you can move this weight. You can do that. That’s yours.

You don’t leave fixed. But you DO leave different.
That’s why people who’ve been through the hardest seasons of their lives keep coming back to the gym. Not for aesthetics.
👉 For the one hour where they remembered what it felt like to be in their own body again.

Train through the hard seasons. Not to escape them but to survive them with yourself intact.
💙

Den Training Day 🐺 Deadlifts Adductor rocks B-sta

Den Training Day 🐺

Deadlifts
Adductor rocks
B-stance RDL
Farmer Carry
Bird Dog Rows
Split Squat from deficit
Seated Band Pull Down

This isn’t just a workout. It’s a session inside a deliberate, progressive program, where every exercise earns its place.

That’s how I build programs, and it’s why my clients don’t just get stronger, they understand why they’re getting stronger.

🐺I spent 13 years on the floor as a Division I strength coach. The last 10, I’ve taken everything I learned there and built it specifically for women.

💙 If you’re ready for programming that respects your intelligence and your goals → 🔗 in bio.

👉 Or comment DEN for a free week of training

Nobody gets a pass. Not from the doubt. Not from

Nobody gets a pass.

Not from the doubt. Not from the 3am spiral. Not from feeling like everyone else has it figured out except you.

Not me. Not the person you follow who looks like they do. Not you.

I’ve been building this business, raising these girls, moving across the country, showing up here, and I still have days where I wonder if any of it matters. Where I feel completely unseen. Where I question everything.

And what I know after doing this long enough is that the vulnerability isn’t the weakness.
👉 It’s actually the whole point.

Because when I share the real stuff… not just the workouts and the wins, but the actual stuff… that’s when you show up in my DMs and say I thought I was the only one.
You’re not. You never were.

So I keep showing up. Not because I have it all figured out. But because somewhere out there, someone needs to see that you can be a work in progress and still be building something real.

We’re all just out here figuring it out.
I don’t always know if any of this matters.
(but I think it does)

I love a good calf raise. But hammering away at th

I love a good calf raise. But hammering away at them is missing the bigger picture.

🏃‍♀️If you’re a runner logging miles and wondering why your calves still feel like they’re one hard workout away from a strain … it might not be about doing more calf raises.

👉 It might be about doing them in better positions.

Your calves don’t just plantarflex up and down. They work under load, at different ankle angles, while your whole body is moving through space. So training them in isolation, on repeat, only gets you so far.

This elevated split squat has my heel raised on a yoga block which puts my calf in a lengthened, loaded position while my whole posterior chain is working. That’s a different stimulus than a calf raise. And your legs need both.

More positions. More angles. More context. That’s how you build calves that actually hold up.

💙 Send this to the runner who only does calf raises after their run.

🐺 Comment WILD to learn more about my (run) Wild training program where we train both strength and conditioning, because runners need more than just miles.

I’m not for everyone. But if you read that list an

I’m not for everyone.
But if you read that list and felt something… I’m probably for you 😉

I’m not here to help you lose 10 pounds before summer. I’m not going to send you a PDF with 3-pound dumbbell circuits and call it a program. And I’m definitely not going to talk to you like you need to be babied into the gym.

I coach women who have been athletic their whole lives and somewhere along the way (between kids, careers, and everyone else’s needs) lost the thread back to themselves. Women who are strong enough to know the difference between actually training and just staying busy.

You don’t need more motivation. You need a coach who takes you seriously.

That’s what I built this for.

🔹The Den: Strength training for women who want to lift heavy, build real muscle, and finally feel at home in a weight room.

🔹Alpha: Full-body strength and conditioning for women who want to train like athletes again. Hard. Intentional. Unapologetic.

🔹(run) Wild: Strength and conditioning for women who want to run hard, train hard, and build a body that can handle both.

Comment QUIZ below and I’ll help you figure out exactly where you belong👇

Drop a 🐻 if you chose the barbell too. Women have

Drop a 🐻 if you chose the barbell too.

Women have always known how to survive. How to protect. How to show up when everything is on the line.

We just weren’t always given permission to feel powerful doing it.

The barbell gave me that permission. And once you find it, that feeling of strong in your body, strong in your bones… you don’t give it back.

The most renewable resource is female rage, for al

The most renewable resource is female rage, for all the reasons 🖤

I saw @reesewitherspoon with this and how powerful

I saw @reesewitherspoon with this and how powerful perspective can truly be.

The way you interpret what’s happening around you… whether someone’s silence means they don’t care, whether a slow month means you’re failing, whether not hitting a PR means you’ve lost it, that story you’re telling yourself is shaping everything…
Your confidence, your effort, your willingness to keep going.

The circumstances are neutral.
The meaning is yours.

You get to decide if the hard season is breaking you or building you. If the quiet is abandonment or just space. If the struggle is proof you don’t belong or proof that you’re in the middle of something that matters.

Same clip. Completely different perspective depending on how you see it.

The audacity is always the same. A man who follow

The audacity is always the same.

A man who follows zero women, has never trained a day in his life, and stumbled onto your video by accident… has decided he has something to say.
About your form. Your body. Your face. Something he is completely, laughably unqualified to have an opinion on.

And he types it anyway. Because the barrier to criticizing a woman’s work online is nothing. No expertise required. No accountability. Just a keyboard and the confidence that his opinion was asked for.
It wasn’t.

You have a finger. You used it to stop scrolling. You can use it to keep going. The .2 seconds it takes to swipe past something you don’t like is genuinely the same effort as opening your mouth and typing a comment except one of those options requires you to have something worth saying 👀

© 2023 ALLISON TENNEY

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