What Wolf Are You - Allison Tenney Fitness

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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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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.

I’ve watched the fitness industry try to sell you

I’ve watched the fitness industry try to sell you trends, pit women against one another, demonize and use misinformation only to sell you more supplements.

These are some of the basics I’m never gonna shut up about.

Which one resonates with you? Let me know below 👇

And if you’re ready for a program built around your goals AND your real life, take the Wolf Quiz (link in bio) to find the one that fits you best 🐺

💙 Comment QUIZ

#strengthandconditioning #onlinefitnesscoach #onlinefitnessprograms

Certifiably insane. Eyes on your own paper. Make

Certifiably insane.
Eyes on your own paper. Make the decision and then make moves. There is no alternative than figuring it out and moving forward.

I want women believing in their own capabilities.
That’s what we’re building inside The Den, (run) Wild and Alpha. I want women training like athletes and walking out of every session believing a little MORE in themselves.

🐺 Join us.
🔗 Link in Bio.

Shout out to Kimberly @offyourassonyourfeet for as

Shout out to Kimberly @offyourassonyourfeet for asking this question cause I think it’s SO common for runners. Threshold runs are about pace, but let’s talk about your heart rate response to that pace and why it matters… cause I want you get faster and understanding HOW that happens is important.

🫀Your lactate threshold is the point where your body starts making lactate faster than it can clear it, and your pace (or how you can maintain a fast pace) is a result.

📈When you train right at that edge, your body gets better at clearing lactate and buffering the acid that comes along with it.

🏃‍♀️💨 Over time the same pace becomes easier and your heart rate stays lower, which means the pace you can hold at threshold keeps getting faster.

This is how we train inside (run) Wild, with threshold work and energy system development built in alongside your miles so your running keeps getting stronger.

💙 Comment WILD and I’ll send you a free week of workouts that goes beyond mileage and pace and shows you how to actually raise your threshold 🐺

Being an athlete is an identity. 👉 Training athle

Being an athlete is an identity.
👉 Training athletic qualities is a skill set.
And you don’t have to be one to build the other.
Your body can be trained for all of this… right now, in this season of life…

📌 SWIPE AND SAVE for the different qualities we work on inside my programs

💙 This is exactly what we train inside my programs, especially Alpha.

Periodization, progressive overload, and the full spectrum of athletic qualities because your body deserves to be trained like it’s capable (Spoiler, because it is)

🐺 Comment ALPHA and I’ll send you a free week of Alpha workouts

🔹STRENGTH: the foundation everything else is built on. Progressive overload is how you build and maintain the muscle mass and bone density that determine how you age

🔹SPEED & plyometrics: ground contact, reactive strength, explosive movement. These train your nervous system in ways that traditional lifting doesn’t

🔹MOBILITY: active range of motion with strength behind it. Not stretching for the sake of stretching, but the capacity to move well under load

🔹STABILITY: your joints, your core, your ability to control load through a full range of motion. It’s what makes strength transfer to real movement

🔹POWER: your ability to produce force fast. It peaks earlier than strength and declines faster, which means it requires intentional training to maintain

So weird. Leave me an emoji if this one hits hom

So weird.

Leave me an emoji if this one hits home, because I have a feeling there are a lot more of us holding all these feelings at once 🤍🤍🤍

Last weekend I was bombing down a mountain 10k rac

Last weekend I was bombing down a mountain 10k race when I tripped on a rock and I went down HARD...

seven stitches later, I haven’t lifted or run a single step since, and some days I’ve barely been able to walk to the kitchen.
I’d been following my own (run) Wild program to get ready for this race, and I felt strong and capable on that mountain right up until the rock had other plans 🫠

If you’ve ever been hurt, you probably know the spiral that kicks in right about now, where one week off starts to feel like you’re losing everything you worked for.

I’m also not immune to that voice, but I know enough about how the body works to keep it from running the show:

🐺 One week off doesn’t derail progress.
Strength holds steady through several weeks of rest and aerobic fitness takes about two weeks before it slips in any real way, so the hard work doesn’t disappear after one week.

🐺 Even parked on the couch, my body is doing a LOT of work closing that wound and calming the swelling, so I’m eating well, sleeping as much as I can and letting it do its thing.

🐺 When the stitches come out I’ll ease back in with biking, walking and upper body, and I fully expect strength to come back faster than it took to build.

That’s the beauty of training inside a program like (run) Wild. When life knocks you sideways, good coaching and a plan to follow mean we rework your training around where you actually are, so you pick back up from there instead of starting over.

💙 If you’re a runner who keeps getting sidelined (or is just trying to start back up) 👉 comment WILD and I’ll send you all the details 🐺

No longer passive. It’s an active pursuit. THIS

No longer passive. It’s an active pursuit.

THIS is why I train. To stand ten toes down and feel grounded and capable in my body.

Train with us 🐺 become Part of the Pack.
Link in Bio.

Please understand the bigger assignment. Bodily au

Please understand the bigger assignment. Bodily autonomy, strength, power - they are deeply intertwined, and in a world where women are not protected (or believed or listened to or valued…) 👉 Iron has been a way to come home to myself and practice those things, again and again.
#iamjanedoe
💙

Every. Single. One 🔥🔥🔥

Every. Single. One 🔥🔥🔥

Rewilding. That’s what we do inside The Den and wh

Rewilding. That’s what we do inside The Den and what it means to be Part of the Pack.

I can’t believe I almost listened to that marketing agency. I can’t imagine where this business would be without the women who are the wolves 🐺🐺🐺

🐺 Den doors are open.
💙 Comment DEN
🔗 Link in bio

Call me crazy, but WHY would I outsource the very

Call me crazy, but WHY would I outsource the very best part of what I do???
Coaching is a relationship. It’s listening, responding, adapting, pushing, pivoting. It’s something I would never outsource to a robot.

AI could never.

And what’s comforting about the programs I built - I wrote them and have been improving them for yearssss before Claude and ChatGPT 🤷‍♀️

The video feedback and support is all me. Literally cannot fake that shit… The 3-5 min video of me walking you through adjustments or suggestions.

I seriously don’t even understand how coaches can use AI for this stuff. 🤷‍♀️

This space is marked safe ✅
The Den is open and for this week only 👉 I’m offering those who join the coaching version a free bonus call - 30 min with me to go over goals, schedule, and everything you need to be set up for success.

💙Comment DEN.
🔗Or link in Bio

* Shout out to Sam @samvanderwielen for the inspo on this post 🙌 follow her for all your legal needs.

[Inspo for this post from @run_sabrina so go follo

[Inspo for this post from @run_sabrina so go follow her for all your run content 😘]

Idk probably gonna keep gaslighting myself and showing up anyway 🤷‍♀️

Lower Body/Squat day (gym version): from Month 3 o

Lower Body/Squat day (gym version): from Month 3 of The Den program.

Workouts always include:
Warm up - mobility & movement prep
Main set (superset)
A1. Barbell Back Squat (4 sec eccentric Tempo) 3x5
A2. Depth Drops, 3x5
(Accessory work)
B1. DB Step Ups 3x 6 each
B2. Row (250 m)
B3. Adductor Rocks 3x 6-8 each
C1. Barbell Hip Thrusts (I prefer machines if I have access to them for this exercise), 3x8
C2. Floor Seated Shoulder Press, 3x8
C3. Stability Ball Rollouts, 3x8

💙 Doors to The Den are open (coaching and diy options)
🐺 Become Part of the Pack.
🔗 Link in Bio

If you were to ask me what it’s like to train toge

If you were to ask me what it’s like to train together…

👉 I’d say it’s like having your bestie right beside you but she’s not letting you off the hook, pushing you to where you know you need to be.

👉 It’s high level coaching AND high level care.

👉 It’s the athletic training you need (but can’t seem to find) with the care and empathy you want.

The Den is not just another training program in an App.

It’s a way of training that says “I know I deserve more” for women who are done being told thin, long, lean and starving is the only way to exist.

When you are in the Den you are Part of the Pack 🐺

💙 Doors are open. Comment DEN.
🚨 Join by Friday and get a Free 30 min Bonus call with me (if you sign up for the coaching version).

From surviving to thriving. It’s not a magical for

From surviving to thriving. It’s not a magical formula. But instead, a plan that paves the way for you to get there. No more decision fatigue.
No more “just keep it together”
No more “when I get my shit together”
and bouncing from one injury to the next.

🐺 The Den is your training solution. Join now!

Let’s “Lock In” … Elder Millennial style 😘 1. You

Let’s “Lock In” … Elder Millennial style 😘

1. You need time to test/retest and see what happens when you stick to a plan… not perfectly or white knuckling through a strict set of rules. But imperfectly.
2. Laser focus on ONE thing that will trickle down into other things.
3. Putting YOU at the top of that massive to-do list.
4. Accountability and support, cause nobody is doing this alone (I know you think you can. Stop that)
5. Change is always just around the corner. Now is the time. YOU are reason enough.

Doors to The Den are open. Comment LOCK IN and I’ll send you the details. 💙

🐺 The Den is open for enrollment. 🚨 If you join t

🐺 The Den is open for enrollment.
🚨 If you join the coaching version by Friday, there’s a free 30-minute call with me.

Most training advice you find online is a workout 👉 What I build is a program…
📆 A full year mapped into phases, each one with a purpose, so what you’re doing in March is setting up what you’ll be capable of in September.

That’s the difference between women who make progress and women who stay busy: someone deciding what comes next, on purpose, instead of hoping the next random workout is the right one.

💙Come train inside a plan built for the next twelve months. Join The Den now.

Become Part of the Pack
🔗 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