What Wolf Are You - Allison Tenney Fitness

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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.

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 🤍🤍🤍

© 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