Ally Kennedy: Setting the Gold Standard in Women's Lacrosse
Ally Kennedy has officially cemented her place at the top of the lacrosse world. She just led her team to victory at the inaugural Box Lacrosse World Cup, bringing home a gold medal, being named to the All-World Team, and earning the prestigious title of Tournament MVP.
Let that sink in—Ally is now the best in the world at women’s lacrosse. That’s no small feat, but if you know Ally and how she trains, it shouldn’t come as a surprise.
Building Strength for Success
Similar to the approach we took with Dante Leon, we briefly tapered Ally’s training after her season ended, leading into this intense tournament held in Utica. Our focus for Ally’s strength and conditioning (S&C) was clear: build on the solid base we laid down in her first eight weeks of intense training, ensuring that we maintained her Max Effort strength gains while keeping the right balance of training density and intensity. This isn’t about luck or talent alone; it’s about applying a system that works.
At Westside Barbell, we use the Three-Day Conjugate Method for Ally, just as we do with our male athletes. She trains with the same percentages, the same effort, and holds herself to the same high standards.
Proper strength and conditioning isn’t about tailoring a system based on gender—it’s about culture, math, and results. The key components—volume, density, intensity, accountability, and consistency—are what separate the best from the rest.
The Secret to Ally’s Dominance
One of the main reasons for Ally’s ongoing success, in my opinion, is that she’s found a training system and culture that gets more out of her. At Westside, we’re not here to baby anyone; we’re here to push you to be your best. And Ally thrives in this environment.
She’s accountable to herself, pushing harder every day and holding herself to the highest possible standard. That level of commitment—combined with a system that works—allows her to constantly set new goals and push the boundaries of what’s possible.
Every week, Ally is getting stronger, faster, and better. She’s setting the pace for what women’s lacrosse players need to achieve if they want to compete at the highest level. The bar she’s setting is high, and everyone else better hurry up and follow her lead, because she’s not slowing down.
Raising the Standard in Women’s Lacrosse
Ally Kennedy is creating the blueprint for what it takes to dominate women’s lacrosse—she’s proving that strength and conditioning is just as important as skill.
The work she’s putting in at Westside Barbell, using the Conjugate Method, is what’s allowing her to raise the bar not just for herself, but for every athlete in the sport. There’s no secret formula beyond hard work, consistency, and the right environment.
As Ally continues to push herself, she’s pushing the entire sport forward. Women’s lacrosse players across the globe need to take notice: the game is changing, and Ally Kennedy is leading the charge. Every week, she’s getting better, and there’s no telling how high she’ll go.
