Allyson’s Training Program
Allyson came to me as a former athlete, but with an injured back and suboptimal metabolic markers. She wasn’t as strong as she wanted to be and in some areas she was lacking significantly (i.e., unable to perform an unassisted pull-up or chin-up). Her schedule was such that she couldn’t train regularly at a specific time, so she opted for an 8-week cycle of remote coaching where I programed for her and gave her feedback based on the videos she uploaded to the web. As detailed below, after training with me for 8 weeks she increased strength, got rid of her back pain, and improved her metabolic markers.
Duration of Training
One 8-Week Cycle (performed remotely) based on the Starting Strength methodology.
Before & After Statistics
Starting Weight for Lifts (lbs):
Squat 95x5x3, Press 65×5×3, Bench Press 50x5x3, Deadlift 135×5, Chin-Ups: Unable to do any at all.
Ending Weight for Lifts (lbs):
Squat 170x5x3, Press 72.5x5x3, Bench Press 85x5x3, Deadlift 185×5, Chin-Ups: Able to do both an unassisted chin-up and pull-up strict.
CrossFit Total Maxes (lbs):
Squat: 225×1, Press: 92.5×1, Deadlift: 240×1. Total = 557.5
In Her Own Words
As a former athlete, I’m no stranger to hard work and dedication. However, as I entered PA school that hard work and dedication was transferred to my studies and my patients. After graduating and settling into my first job I knew it was time to get back to focusing on my health. Practice what you preach right? I had some brief exposure to CrossFit years earlier as a good friend of mine owns a local box in Virginia. I started at Solace New York and within a month knew I needed to step back and focus on proper form and my strength. With my schedule the traditional strength cycle wasn’t an option but Hayden’s remote training program was perfect. We went over the proper form at the beginning of the cycle and throughout the cycle I filmed each lift at my working weight for the day. Hayden gave great feedback online and occasionally in person if we happened to be at the gym at the same time.
There are such great mental and physical benefits to this type of training. I injured my back performing CPR for an extended period of time during school and since then have struggled with nerve pain down my right leg. I received an epidural that I was told would help with the problem for several months. It did just that. The nerve pain returned. At 26 I did not want to rely on medication for back pain. After the Starting Strength program I am completely pain free. Strengthening the muscles around the vertebrae and discs is vitally important for everyone’s longevity, but especially for those of us who have suffered an injury.
In addition to physical strength, this type of training really does have an impact on overall health. Hypercholesterolemia runs in my family. I had testing several months prior to the starting strength cycle and again just after its completion. My total cholesterol dropped over 50 points with a drastic reduction in LDL and a slight increase in HDL. Additionally I cut my triglycerides in half. Starting Strength and an improved diet made those changes possible. You can’t always fight biology but you can sure set yourself up for the best possible outcome.
I’m incredibly happy with what I’ve gained but I know my best is yet to come. I plan on many more cycles, both Powerlifting and Olympic lifting. The process is addicting. I can’t stay away for long. Seeing what your body is capable of is such a joy and being the one asked to open the pickle jar… priceless.
Allyson getting her first Chin-Up & Pull-Up towards the end of her remote strength cycle.