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Ryan Lally

@ryanlallyws

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Seeking Truth. Mastering Self. Serving Others.
Founder @primefoundationathletes

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It’s official. 🤝🎓

Thank you @denisonu & @denisonfootball 🫡. taken in Denison University by @ryanlallyws

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2 years ago

They say that all good things must come to an end.

Maybe that’s true, or maybe those remnants of joy live on forever in our hearts.

As I sit and reflect on these past several years, I’m flooded with so many emotions. To sum them up, let me paint the picture of how it all started.

I was a first-year college student full of endless energy, drive, and ambition. I knew my interests and passions, but they had no direction. A few good decisions, some new connections, and a little bit of luck, led me to where I would call home for the next several years. Despite being full of fear, doubt, and little practical experience in the sports performance realm, @b4freedom quickly welcomed me into the @train4freedom family. He chose not to see me for who I appeared to be in that given moment, but rather the light inside of me and the potential that I possessed in his eyes. He provided me with the outlet to pursue my passions, serve others, and begin embarking on my own path towards self-discovery and self-mastery.

I was privileged enough to have had many great mentors that deeply valued me, respected me, and taught me so many important lessons that have proven to transfer into all facets of life. From the very moment I had the opportunity to be a coach myself, I vowed to pay it forward to the next generation of athletes - to do it with more depth, value, and love than what I had received.

I can confidently say that I’ve been able to get a taste of that, and that is nothing short of a blessing, let me tell you.

While the closing of this chapter brings me much grief and sorrow, everything I’ve mentioned above makes it all worthwhile. Knowing the foundation that has been built here, the joy, love, and value that is to come will be tenfold. This is just the beginning, you can count on that.

To my athletes, continue to be your truest and most authentic selves. Know that you are well equipped to face any obstacle or challenge that comes your way. Know also that you have made a lifelong friendship with me, and that I will always be there to listen, guide, and support you in all of your endeavors.

Thank you all.

Onto the next chapter.. ✍🏼✌🏼 taken in Train4Freedom: Performance Center - Newark by @ryanlallyws

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a year ago

First Half-Marathon ✅

Although I didn’t achieve my goal of an official sub 2:00 time, the experience itself and the entire training cycle was incredible. It was uncomfortable doing something completely foreign to me, and I was not good at it, to say the least. I’ve never been into any kind of endurance sport, so this was really taking me into some deep waters.

Two weeks prior to yesterday, I ran the 13.1 miles in 1:55, which was just past my goal. I had my eyes set on breaking 1:55-1:50 for an official time, but that obviously wasn’t the case. I finished with an official time of 2:12. While it wasn’t the time I wanted, it taught me a couple of things.

1) Things don’t always go as planned

I mostly trained solo and ran on flat ground. The beginning of the race was packed like sardines and I ended up actually running two minutes slower than my typical pace for the first three miles; coupled with the fact that most of the race was uphill, this ultimately took their toll in the end. I found out I was behind too late in the race, and couldn’t make up for it in the latter miles.

2) Pave your own path

Everyone has a plan until they get hit in the mouth. You can have the most elaborate plan out there, but it doesn’t matter once things go to crap. You have to suck it up and get it done however you can. I got “hit in the mouth” when I was faced with the many hills and also when I found out I was behind. I learned my lesson from my preparation and I have newfound knowledge as to how to navigate the beginning of a race because of it.

All in all, I had a fantastic experience with the training, the race itself, and everything along the way. I’m thankful for my family, friends, and everyone along the way who’s supported me in this endeavor. As for my future, I’m not sure how much further I will competitively run, but I’ve definitely fallen in love with running itself, that I wont stop.

However, I do have my eyes set on the full marathon in the spring as well as a 50 mile race in late summer/fall.

With that being said, let’s continue to get bigger, stronger, and increase that gas tank. Let’s keep pushing the bar forward. 🫡📈

#run #halfmarathon #running #13.1 taken in Grandview, Ohio by @ryanlallyws

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2 years ago

Just like life - football is a game of inches. Not every practice, individual rep, or game will be your best. You will fail, fall down, be embarrassed, lose miserably, and want to quit.. a lot.

Life will you leave you beaten, battered, and bruised at times. Life is not always fair. Football is no different.

Football will teach you how to win, celebrate victory, accept losses, value camaraderie, teamwork, sportsmanship, and to welcome competition.

Football will teach you how to get up play after play despite being tired, bruised, and on the verge of giving up. But you can’t give up, because your team & coaches are your family. Just as your friends, family, and colleagues deserve in real life.

If you no longer play, take this time to reminisce on the glory days and reflect on how you can better apply these principles to your current life.

If you are still currently playing, be grateful for the opportunity and take full advantage of it. One day the game will be taken away from you. Play it to it’s fullest and extract every possible value from it.

❤️ taken in Denison University by @ryanlallyws

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2 months ago

Performance cycling is something that I’ve fallen in love with. The entire premise around this training style is simply to train within the parameters that your sport demands.

Football is an entirely anaerobic sport, using primarily the phosphagen (ATP-PC) energy system, and possibly the glycolytic energy system as well if you are someone that plays on all sides of the ball in a position that demands a lot of running (WR, CB, KR/PR).

Because we’re seeking to train specifically for the demands of football, we train with timed sets. The average football play is 6-7 (🙄) seconds. We use an undulating model within our week so that Monday & Tuesday are 7 second sets (moderate volume, moderate intensity). Wednesday & Thursday are 5 second sets (low volume & high intensity). If a 5th day is in the recovery budget, then all sets will be 10 seconds (high volume & low intensity).

Performance cycling is used in couple with this. As beautifully demonstrated by @j.oc11, this allows us to use contrast training principles - going from bench press - plyo pushup - plyo pushup from knees (all following timed set protocol) creates multiple adaptations that are hyper specific to football. Think about it: 7s set + 10s rest + 7s set + 10s rest + 7s set + rest 60-90 sec for 4 total rounds emulates a textbook football game. 4 play series with a timeout or end of quarter.

We’re achieving an array of adaptations here - specific phasic adaptation (max strength, power, speed or whatever phase you’re in) + anaerobic power + a base of aerobic conditioning across the outputs of the entire session.

This model can be adopted for every sport no matter the demands, this is simply an example using American Football. In future updates I will explain how this can be utilized by other sports and the exact phasic periodization used for best results.

Another shoutout to Jack for executing this so well from his own home gym! Best of luck to you this season! by @ryanlallyws

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2 months ago

Best of luck this season, Ricky! Proud of you! 🫡

In the spring, Ricky approached us with the goal of improving his speed, power, and overall movement quality & efficiency.

His training was broken into the following phases:
- Aerobic (2 weeks)
- Yielding Isometric (2 weeks)
- Eccentric (2 weeks)
- Overcoming Isometric (2 weeks)
- Power (4 weeks)
- Speed (1.5 weeks)

Huge shoutout to Ricky for adapting extremely well to his training from get-go. Ricky was introduced to a wide array of new exercises, training principles, and an entirely different style of training (performance cycling) than he was typically accustomed to. Props to him for learning and adjusting so quickly with great attention to detail.

On the other front, we worked together to dial in his nutrition, sleep, and recovery habits. As a result Ricky saw improvement in his body composition even though that was not something we were directly seeking to improve.

Proud of you Ricky! Good luck this season! Cannot wait to see all of your hard work pay off!

@primefoundationathletes
@ricky.kampmann
@denisonfootball
@straydog_strength taken in Denison University by @ryanlallyws

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2 months ago

6/24/26 - Lower

Lots of violent and aggressive movements to prep @jumping_jamez for what it’s like in the big leagues. Plus plenty of supplemental work to keep him strong, supple, & healthy.

Sprints & plyos done separately. Not everything was filmed, but session went like this:

- Clean High Pull
- Jefferson Split Squat Partials (PAP)
- Reverse Lunge (Explosive, power zone)
- RDL
- Lateral Lunge
- Accessories for VMO, abductor/adductor, calf/ankle, oblique & abdominals taken in Cincinnati by @ryanlallyws

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4 months ago

Act like a Kryptonian, look like a Viltrumite 🫡 by @ryanlallyws

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4 months ago

Welcome to the family! @jumping_jamez

We are honored to welcome our first NFL Rookie to our team of athletes!

James is also our first (now former) P4, Division 1 football athlete - his collegiate career began at Wisconsin and finished at Illinois.

James is currently in the Rookies Mini Camp with the San Francisco 49ers. Let’s all wish him the best!

We cannot wait to see the rest of your future unfold. Time to get to work!

#primefoundationathletes by @ryanlallyws

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5 months ago

Welcome to the family! @j.oc11

Jack O’Callaghan
Denison University: Football, LB
Katonah, NY

We’re honored to welcome another collegiate athlete to our team of athletes! Excited to have you! 🤝

#primefoundationathletes by @ryanlallyws

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5 months ago

Welcome to the family! @ricky.kampmann

Ricky Kampmann
Denison University: Football, OL
San Francisco, CA

It is an honor to welcome our first collegiate athlete to the @primefoundationathletes family. We are so excited to have you aboard!

#primefoundationathletes by @ryanlallyws

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5 months ago

7️⃣🗓️✈️

#upperbody #lift #football #49ers by @ryanlallyws

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5 months ago