Valarie Allman Workout Routine and Diet Plan

Discus thrower Valarie Carolyn Allman was born on February 23, 1995, and has trained at the University of Florida since 2008. Her medal-winning performance at the Summer Olympics of 2020 earned her the gold medal. During his time at Stanford University, Allman was a seven-time All-American. She later represented her country at the 2017 Summer Universiade where she won a silver medal, as well as the 2017 World Championships where she did not qualify for the final. In addition to being the 2018 National Champion, she ended the year with bronze at the 2018 Athletics World Cup and silver at the 2018 NACAC Championships.

Valarie Allman

She set a personal best in the event in 2020 and threw 70.15 m (230 ft 1+3*4 in) at the Ironwood Throws Center Invitational in Rathdrum, Idaho. Now residing in Austin, Texas, she works with Coach Zebulon Sion at the University of Texas where she volunteers to be a coaching assistant. As well as being sponsored by Oiselle, she is also sponsored by the New York Athletic Club.To truly understand this Olympic champion, we must go deep into her everyday routine and discover for ourselves how she prepares for competitions. In addition to some workout routines, diet plans, and other tips which she offers to her fans and family who are following the same path as her, we will include some workout tips.

Valarie Allman Statistics

  • Birth Year:  1995 (age 26)
  • Birth Date: February 23
  • Height: in feet inches – 6′ 0” – in Centimeters – 183 cm
  • Weight: in Kilograms – 74 kg – in Pounds – 165 lbs

Valarie Allman Awards and Achievements

Olympic Games
Gold medal – first place 2020 Tokyo Discus throw
NACAC Championships in Athletics
Silver medal – second place 2018 Toronto Discus
World Junior Championships in Athletics
Silver medal – second place 2014 Eugene Discus
Silver medal – second place 2017 Taipei Discus

Valarie Allman

Valarie Allman Workout Routine

The hardworking Valarie Allman works tirelessly. It makes sense that she would prepare well for competitions and that her workout routine reinforces that. In interviews and social media, she hasn’t discussed much her fitness routine, but we’ve got some information on what she does in her training.

She follows a variety of schedules throughout the week and changes her exercise routine frequently. Despite this, she concentrates on two body parts, in particular, the abdomen as well as the upper and lower body. Her workouts would also include full-body exercises. Training sessions entirely depend on what kind of workout she is looking to do. An example of her workout routine is below:

1. Resistance band pull apart

Adding the resistance band pull-apart to your back workout is simple but highly effective. The resistance band you select should be able to allow you to complete two sets of 15 to 20 reps with good form.


  1. You should stand with your arms extended. Hold the resistance band parallels to the ground with both hands while holding it taut in front of you.
  2. As your arms are straightened, pull the band towards your chest by moving them to your sides. Start looking at your mid-back, keeping your spine straight, and squeeze your shoulder blades together, then slowly return to your starting position.

Valarie Allman

2. Quadruped dumbbell row

In this exercise, you will get back to the basics of the rowing movement, preventing many form problems such as overcrowding at the top of the movement, arm overstretching at the bottom of the movement, and back compensations. Before you perform any other rowing exercise, complete this one.


  1. Position a dumbbell in each hand while on your all fours. Straighten your back, put your hands directly below your shoulders, and put your knees directly beneath your hips.
  2. You can pull your elbow up and hold the dumbbell by your armpit while maintaining a rowing motion with your right arm. Throughout the movement, keep your elbows tucked in. In this picture, you can see that if you row too far, you’ll lose your balance.
  3. As you return the dumbbell to the ground, extend your right arm, then repeat on the left side.
  4. Each side should be completed three times until you have completed 12 repetitions.

3. Lat pulldown

If you use a resistance band instead of a machine, you can do a lat pulldown. Weight lifted above the head must be brought down to the chest, therefore strengthening the small muscles in your arms, biceps, and lats.


  1. Make sure the pad touches your thighs when you’re using a machine. While sitting back down, grab the bar a bit further apart than shoulder-width apart.
  2. You will bend your elbows so that they point down to the ground as you pull the bar down toward your chest. Make sure you maintain an engaged upper body and mid-back throughout this movement. You should keep your torso straight and refrain from falling backward.
  3. You should complete three sets of 12 repetitions.

4. Wide dumbbell row

This exercise mimics a barbell row and allows you a greater range of motion, as well as helping you correct any imbalances between your lower body and upper body. As a starting weight, choose dumbbells that are light to medium-weight – 10 pounds should be adequate – and gradually increase the weight. If you have a problem with your low back, be careful doing this exercise.


  1. Hinge at the waist and hold a dumbbell in each hand, stopping when your upper body forms a 20-degree angle with the ground. It is important that your palms face your thighs, and that your neck remains neutral throughout. The dumbbells should hang in front of you so that they can be used.
  2. Pull your elbows up towards the sky as you begin rowing with them at a 90-degree angle. At the top of your shoulders, squeeze your shoulder blades together.
  3. Restart and repeat the exercise 3 times, completing 3 sets of 12.

Valarie Allman

5. Barbell deadlift

A barbell deadlift needs back strength to be effective, as it works the lower back, erector spinae muscles, and hamstrings.


  1. Standing behind the barbell with your feet shoulder-width apart, place your hands on the barbell.
  2. Begin by lifting your chest and hinge at the hips, reaching down, and picking up the barbell slowly with your knees bent. With both palms facing you, holding the bar overhand with a straight back and straight chest.
  3. As you push yourself back up, keep your feet flat on the floor, to return to the starting position. While you are engaging in this activity, keep your back straight. Keeping your shoulders down and back is best.
  4. Once you’ve returned to the starting position, push your hips back and bend your knees until you touch the ground with the barbell.
  5. Completing 3 sets of 12 repetitions is the recommended exercise.

6. Hyperextension

Hyperextensions target your core plus your whole posterior chain, or the backside of your body. This makes them great for strengthening the erector spinal muscles and the entire lower back in general.


  1. Lie down on an exercise ball with your abdomen on the center of the ball. Press the balls of your feet into the ground to stay balanced.
  2. Extend your arms forward. Bending at your waist, slowly raise your upper body toward the sky. Be sure to engage your core and glutes. Keep your feet on the floor.
  3. Pause for a moment when at the top, then slowly lower down.
  4. Complete 3 sets of 12 reps.

7. ‘Good morning’

Good mornings, a lower back-targeting exercise, gets its name from the way the movement mimics bowing when welcoming someone. It is recommended to begin this exercise with no weight so you can check the movement pattern before loading a barbell over it.


  1. Use weights by standing safely behind your head with a barbell. You should position your feet shoulder-width apart.
  2. By extending your hips and dropping your torso parallel to the ground, hinge at the hips. Throughout this movement, you should maintain a straight back.
  3. To reach parallel, step through your feet. Then, return to the beginning position. You will need to complete 3 sets of 12 repetitions.

8. Single-arm dumbbell row

When you perform a single-arm row while seated, you will be able to target and engage your back muscles. Try adding a little weight to this exercise while remaining mindful of your form.


  1. Position yourself on a bench so that your left knee and shin rest on it, as well as your left hand – this will serve as your support. Ensure that your right leg is straight and that your foot is on the ground. Your right hand should hold the dumbbell. Keeping your torso straight is important.
  2. As you row the dumbbell up, keep your elbow close to your body, and pull the dumbbell toward the sky. Grasp your elbow with your upper back while you squeeze it.
  3. Return to the starting position as slowly as possible. Each side should be performed three times for a total of 12 reps.

Valarie Allman

9. Renegade dumbbell row

This move intends to challenge you by getting you to hold a plank while rowing, thereby incorporating a core workout into your back moves.


  1. With each arm holding a dumbbell, assume the high plank position. To prevent bending at the waist, you should form a straight line from your head to your toes. All movements should be performed with your core engaged.
  2. Pull your elbow upwards for a few seconds, keeping your arm close to your body, then return the dumbbell to the ground with your right hand. Your hips should remain square to the ground when you’re standing.
  3. You should repeat the exercise with your left arm. Then alternate reps for 3 sets, completing 20 reps total.

Valarie Allman

10. Woodchop

The woodchop engages your core, arms, and back, making it a full-body exercise. If you’re just getting started, start with 10 pounds – dumbbells or medicine balls will work well here.


  1. With both hands, hold the dumbbells or medicine balls. Extend your arms above your head while holding the device. Turn your hips slightly to the right by pivoting on your right foot.
  2. Sweep your dumbbell or ball down to the outside of your left knee as you squat down. Rotate your hips to the left then return to the starting position.
  3. When ascending, sway your trunk which is toward the right, keeping your arms straight, and raise the dumbbell or ball above your head by making an explosive but controlled movement. As the name suggests, this process should resemble chopping.
  4. Each side should be completed three times for a total of three sets.

11. TRX row

The TRX row is one of the best exercises because it requires lots of balance and stability. People of all ability levels will enjoy it because it’s accessible.


  1. You can form a tabletop position by holding the handles of the TRX and walking under them with your arms extended. Your back will be harder to lift out of parallel with the ground if you have your back parallel to the ground.
  2. Holding your back straight, lift yourself upward while pulling toward the ceiling. Be careful not to let your elbows touch your side.
  3. Extend your arms back to the starting position, and then return to the original position.
  4. You will need to complete 3 sets of 12 repetitions.

Valarie Allman

12. Superman

While you are technically lying on the ground, Supermans can be deceivingly hard on your core, especially your lower back.


  1. Your arms should be extended over your head as you lie on your stomach.
  2. Make sure you are engaging your core and glutes. Extend both your upper and lower bodies until they are straight up. Immediately after you reach the top, pause for 1 second. Recover in a controlled way from the start position.
  3. You will need to complete 3 sets of 12 repetitions.

13. Reverse fly

Designed to strengthen the rhomboids, traps, and shoulders, reverse fly and its many variations work to strengthen the muscles that support posture and thus everyday health.


  1. Holding a dumbbell in each hand, hinge forward at the waist until your torso forms a 45-degree angle with the ground. The dumbbells should hang in front of you with palms forward. Your elbows should be slightly bent.
  2. Hold your arms out wide, squeezing your shoulder blades at the end after engaging your core.
  3. Return the weights to their starting position slowly, keeping control over the weights. Completing 3 sets of 12 repetitions is the recommended exercise.

14. Pullup

It is a classic back exercise that requires quite a bit of strength to do unassisted. Make use of a pullup band if you aren’t yet ready by practicing the exercise with a partner.


  1. Put your hands wider than shoulder-width apart under a pullup bar and hold it with an overhand grip.
  2. Hang from your arms and lift your feet so they are off the floor – or place your feet in the assist band – then lift your body to the bar by bending your arms and bringing your elbows toward the ground.
  3. Your body should be lowered by your arms once your chin has crossed the bar.
  4. Make sure you complete 3 sets of 10 reps.

Valarie Allman

15. Plank

A plank exercise is a well-rounded exercise that is commonly thought of as a core movement. Your deep back muscles will help you hold the position effectively because they fire up the erector spine.


  1. You should be in a plank position with your elbows and forearms on the ground and your legs extended; your weight should be supported by your toes and forearms.
  2. You should form a straight line with your body from head to toe. Engage your core to prevent your hips from sagging.

All that I need to say about Valarie Allman’s workouts throughout the week is that. Furthermore, she has workout tips and tricks that she follows and assists her with improving her performance. As such, we will discuss all of the tips and tricks Valarie Allman shares with the world beyond her gym in the next section.

Valarie Allman Workout Tips and Tricks

The following section brings you the workout tips that Valarie Allman used and still uses to be at the top of her game. Her working ethics make her use of these principles quite evident to all of her fans, although she has not disclosed them explicitly. Here are a few things to consider:

Positive affirmations:

Sion began developing the plan after the Olympic Trials, where Allman qualified for Tokyo with the top spot, to combat uncertainties and doubts heading into the Olympics. Her first week of claiming her Olympic gold, she wrote on Instagram, was spent feeling foolish and unsure. It felt awkward for her to speak such words, and she was unsure if she should believe them. As she gradually began to buy into their arguments, her opinion changed. Her thoughts tended to wander back to the phrases throughout the day.  According to Allman, after repeating these phrases for a month, they helped strengthen her confidence and lead to her becoming aware that she could be the best when it mattered.

As someone is introduced to sports, discus specifically, Allman says the physical component of it is crucial. However, as you progress on the international stage, the importance of the mental component increases. Mind leaves the body oftentimes, doesn’t it? In your head, you can convince yourself that you’re ready and that you’re right where you should be. You can also tell yourself the opposite, which can be extremely frightening.

Valarie Allman

1. Be optimistic.

Positive thinking is important. The mantras of Allman certainly fit this description. According to Shepherd, the words were framed in a way that probably helped instill confidence in her. That’s what mantras are supposed to accomplish. Consider successful replicable actions and failures as learning experiences.

2. Put your attention on the present.

Ignore past errors, round results, performance failures, and DNFs. In the same way, don’t worry about thinking that you might win the next race, do a better workout, or have any other thoughts of the future. In Allman’s affirmations, the future was not hinted at, “I’ll win one day.”. Instead, “I’ll win today.” was his message.

3. Think of challenges as opposed to threats when faced with problems.

Keeping an optimistic outlook goes along with this. Shepherd uses the example of a young runner hearing that a college scout is attending a race and taking it as an opportunity to demonstrate their strength and resilience, rather than fretting over the outcomes of a bad race.

4. Don’t think about the outcome. Think about the process.

There’s another trick to staying optimistic. Rather than thinking about how good your ranking is, try to work on technical skills as useful as driving the arms, which ultimately can help improve performance, advises Shepherd. The following example shows how a simple instructional mantra can still help you achieve your goal.

Valarie Allman

5. Shorten and specify your sentences.

It seems that five words or fewer are an ideal number. Their ease of recollection and easy pronunciation make them popular. “I am capable of winning,” says Allman.

6. You should use the present tense and the first person.

The self-talk you use should reflect who you are. At the moment. Shepherd cites Muhammad Ali as an example, whose affirmation was “I am the greatest.” Before he was even the greatest, he said that.

7. Mean what you say. Then keep saying it.

She did not require a mentor to achieve her goals. This may be why Allman’s mantras worked for her. At first, she wasn’t certain that she believed them, but she eventually accepted them as true. As she repeated them during practices and before contests, the words became ingrained in her mind. We need affirmations in our everyday lives as well as in our sports lives. As Shepherd points out, many people use mantras and thought patterns every day without knowing that they are doing so. When performing a task or running, anyone who is skeptical really ought to pay attention to their self-talk. Try counting how many times you say or think something to yourself when you’re running. Maintain a tally or make use of objects to help you track. Fill one pocket with a paperclip every time you use self-talk. You can then move one to another pocket.

Valarie Allman

It is possible to notice that much of your self-talk is negative when you begin this practice. By recognizing this, we can shift from negative to positive thinking. According to Shepherd, the first step toward demonstrating self-talk’s effectiveness and helping individuals to improve it is to help them become aware of how they are using it.

Valarie Allman has a few workout tips that she follows in her routine, and that’s about all. What drives her is the focus of the following section. The next part of the article will tell more about what she eats and how she consumes it. Keep an eye out.

Valarie Allman Diet Plan

After she moved away from home and began playing college sports, nutrition became more complicated as she was responsible for deciding what, when, and how much she should eat. To handle this new challenge, she sought out any information she could gather from others about how she should manage her nutrition. Her brain had accumulated the suggestions of older teammates, team nutritionists, coaches, and friends into a jumble of information that she should be doing. In addition to all the other random information she was gathering, she struggled with that classic stereotype that successful throwing requires you to be big. The approach she took led to nothing concrete, let alone scientific, regarding her nutrition approach, and she was insecure about her own body image.

Valarie Allman

While she would try to consume a high amount of carbs, she would feel bloated and lethargic. She would also try to consume a high amount of protein but still feel drained after working out. Her tummy was getting bigger and bigger despite her best efforts in keeping it as low as possible. Although she spent a lot of time in the gym working on improving strength and muscle, she struggled to see her weight rise. Anxiety about food was the result of all of these factors combined. As stress began to creep in during mealtimes, your joy at replenishing your body was slowly taken away.

The feeling of frustration, confusion, and overwhelm over the seemingly insurmountable task of finding the perfect food combination that would leave her with both a feeling of fuel for training and a feeling of confidence in her body left her feeling agitated, confused, and overwhelmed. She kept wondering… is it possible to have them both?

She finally feels able to answers the questions she has struggled with for the past five years as a professional discus thrower. At 25, she is now in her second year as a professional discus thrower. While surfing the internet, she came across a company called Working Against Gravity that she noticed other elite athletes were using. During her visit, she was especially impressed with the women who shared their testimonials and witnessed how their bodies transformed into lean, ripped machines. It was everything she had been looking for. Rather than tracking macros, they use a macro tracking approach.

Her nutritionists determine her fats, carbohydrates, and proteins, and adjust them as needed during our weekly check-ins to accommodate her workout load. Exactly what she wants! Her diet consists predominantly of plant-based foods supplemented with meat, she is gluten-free, and she enjoys cooking. The plan is specific and clear, yet flexible enough for her to choose the foods she enjoys throughout the day as she reaches her weight loss goals. It has already been 15 weeks since she started, but she is training harder than ever. Her life changed in a way she never imagined.

Valarie Allman

Even though she does not have a fixed meal plan for herself and her diet plan often varies, here is a list of her favorite foods and when she eats them throughout the day.

Breakfast and mid-morning snack

  • Banana, coffee with whole milk, two whole eggs scrambled with mixed vegetables and cheese
  • A handful of cashews and a serving of full-fat Greek yogurt with honey

Lunch and mid-afternoon snack

  • Small spinach salad with cheese, cucumbers, shredded onions, and carrots
  • Leftovers: sliced chicken breast, mixed vegetables sauteed in olive oil
  • Cottage cheese
  • Apple
  • Peanut M&M’s (my Kryptonite) or a few pieces of dark chocolate with almonds

Dinner and post-meal snack

  • Chips and guacamole or pita chips and hummus
  • Baked eggplant in olive oil, pan-fried asparagus, ground beef with beans
  • Bowl of ice cream
  • 1-2 beers or glasses of wine

Here is what Valarie Allman ate regarding her diet. Also, Valarie Allman sometimes overindulges and eats what she likes. Her eating habits are not those of a person who limits themselves. In the next section, we will examine some of the diet tips that she likes to incorporate into her daily routine. The matter will be discussed immediately.

Valarie Allman Diet Tips

Let’s talk about the workout routine that Valarie Allman follows daily. The diet tips and tricks she uses are helping her to follow an excellent diet plan. Here’s a look at things to come:

  1. Your team needs to be recruited.

 You need support in all forms – whether it’s your roommate, your husband, your mom, your dad, your wife, or your girlfriend. Their goal-setting will keep you focused, and their nudges will hold you accountable for your progress. It’s best not to invite boxes of Lucky Charms into your house or you’ll end up eating one in one sitting.

  1. Do a thorough cleaning of your fridge, freezer, and pantry.

 It’s true, you can do it by eating that disgusting stuff. There’s one more chance for you. Take advantage of it. The temptation to give in to chips and dip in the cupboard makes it impossible to stick to a healthy diet.

All that junk food needs to be replaced with the good stuff once it has been consumed. So that brings us to #3…

Valarie Allman

  1. Plan a shopping list for the entire family.

This list includes all the items you’d normally buy at the supermarket. Buying the items on your list doesn’t necessarily mean buying them every time – but it’s the list you refer to whenever you want to know what to buy.

In this article, you will learn about the diet plan that Valarie Allman follows when she is not competing. Aside from that, she also takes a few supplements to complement her diet and requirements which are discussed below.

Valarie Allman Nutrition and Supplements

Valarie Allman, in this section, finds everything she needs to supplement her diet. In her daily routine, she uses all of these supplements to keep her nutrition balanced. Therefore, we have explained her reasons for taking these supplements and why it helps her stay at the top of her game. Here’s a look at what you’ll find:

Whey Protein

BCAAs present in whey protein are digested very quickly, making them the perfect protein after a heavy workout. Whey protein is found in milk along with casein. When it is in its concentrated form, it accelerates the body’s reaction to physical stress. A variety of supplements containing whey protein are available on the market, but the best ones come with digestive enzymes. The best time to eat whey is approximately an hour after a workout accompanied by a dosage of 20 grams. In general, this dosage is meant for individuals who are active or train regularly.

Valarie Allman


Another amino acid responsible for helping the body cope with heavy training is glutamine. Exercise that is excessively hard on your body or for competitive bodybuilding will accumulate excess ammonia in your body, so it must be removed. When the body has too much ammonia, the acid-base balance, which is automatically maintained in the body, maybe severely out of whack. In general, it is recommended that 20-30 grams of glutamine per day be consumed, including 10 grams post-workout.


Almost none of us can make it through the day without our morning cup of java, but this powerful compound is so much more than merely a boost.

Studies have shown that caffeine increases metabolism, strengthens muscles, extends muscle endurance, and boosts anaerobic performance, in addition to revving you up for your workout.  In other words, it takes your brain to the next level, provides you with the energy to push harder in the gym, and helps you burn some extra calories at the same time.

Some studies have shown performance benefits from caffeine dosages as low as 3 milligrams per kilogram of body weight, but a dose of 5 to 6 milligrams per kilogram has been considered the “optimal” dosage that will maximize caffeine benefits while minimizing unwanted consequences.

Valarie Allman

For example, 6 milligrams per kilogram would be about 300 milligrams for a 120-pound woman (one cup of coffee) and 500 milligrams (five) for a 180-pound man. There are usually about 100-200 milligrams of caffeine consumed before training, which is much more than most people ingest.

Take 3 milligrams of caffeine per kilogram of body weight 15-to-30 minutes before a workout if you’re newly exposed to caffeine. When you don’t experience any unwanted side effects (jitters, nausea, anxiety, hot flashes, etc. ), move up to a higher dosage, closer to 6 milligrams per kilogram.

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