Outlier Athlete Development

Absolutely kidding.

Running has always been a love-hate relationship for me. As someone with a higher percentage of fast-twitch (Type II) muscle fibers, long-distance running has never been my strength… and honestly, it may never be.

The furthest I’ve ever run is 9 miles, and I can confidently say I didn’t enjoy a single step of it.

I’ve learned over the years that the best training isn’t forcing yourself to fit a mold. It’s understanding what your body is naturally good at. That’s one of the reasons I loved obstacle course racing and why I’ve gravitated toward HYROX.

Distance running may never be my thing.

But I’ll enjoy the process all the same. Plus I guess running is good for my health they say.

Your watch isn’t necessarily lying to you… but it might not be necessarily giving you the right heart rate zones.

Most watches use one of two methods.

Garmin and Polar typically default to % of Max Heart Rate. Apple and COROS generally use Heart Rate Reserve (Karvonen). Some brands let you change the method, but most people never do.

The issue with % Max Heart Rate is that it assumes everyone with the same max heart rate should train at the same intensities.

Imagine two athletes with a max heart rate of 190.

Athlete A has a resting heart rate of 40.
Athlete B has a resting heart rate of 60.

If you only use max heart rate, they’ll have identical training zones. Even though Athlete A has a much larger aerobic ability.

That’s where the Karvonen Formula can make the separation.

Instead of only using your max heart rate, it also factors in your resting heart rate. That makes your training zones much more individualized and much more reflective of your current fitness.

The most accurate way to set training zones is with a lactate threshold test. But if you’re not doing lab testing or threshold testing, the Karvonen Formula is one of the best ways to dial in your zones.

So is your watch telling you the truth?

We did it!! First Outlier Hybrid Combine is done! So stoked on how it went and everyone that came through and supported and competed. Always have plans for the next one come early fall! Stay tuned!

Big congrats to our winners aricisfeld and Julie Karlsen 🥇

2nd place finishers Ashley Rose and Andrew Erwin 🥈

3rd place finishers Bri Coleman and Dr. Tim Sanders DC, MS 🥉

Hybrid Combine is coming soon! July 2nd. Sign up is still open!

OVR Performance has the perfect tools to make it all happen! With accuracy and timing we will know just who is the fastest in 40 yards and who can jump the highest!

The SAID Principle stands for Specific Adaptation to Imposed Demands.

In simple terms: your body adapts to exactly what you ask it to do.

Want to get stronger? You need to train strength.

Want to run faster? You need to run fast.

Want to improve endurance? You need to spend time building your aerobic system.

Too often, people train without a clear goal and wonder why they’re not seeing the results they want. The truth is that your body is incredibly adaptable, but only to the demands you consistently place on it.

Every workout is sending a signal. The question is: does that signal match the outcome you’re trying to achieve?

Let’s talk supplements. When and where they should be used.

As a high-performing athlete, I work my butt off six days a week, and to do that consistently, I need some extra support that I can’t always get through full nutrition alone. Don’t get me wrong fuel and nutrition from whole foods will always be the priority. But I’m also not about to eat 5 lbs of beef a day just to get my creatine levels up. That’s where supplements come in.

As both an athlete and a coach, I’ve tried a ton of brands and just about every sport-safe supplement out there. .momentous checks the box for me in a lot of ways. From carb fuel, creatine, EAAs, sodium bicarbonate lotion, protein, omegas, collagen, you name it.

Thanks to them, I’m staying well fueled, recovering well, and feeling my best week in and week out.



Incredible work from on this video too! Check him out and give him a follow.

Plyometric drills are movements that train the body to produce maximal force in minimal time by using the stretch-shortening cycle (SSC). This cycle is a rapid sequence of:

1. Eccentric loading (muscle lengthens under tension)
2. Amortization phase (brief transition)
3. Concentric contraction (explosive shortening)

The key isn’t just “jumping” it’s how quickly and efficiently you reverse from loading to exploding. True plyometrics emphasize short ground contact times, high stiffness, and elastic energy return, not fatigue or conditioning.

Why they matter for sprinters/runners (especially in a warm-up):

1. Turn the nervous system “on” (fast)
Plyos wake up the central nervous system so you can actually access speed. Sprinting is neural, not just muscular; plyos prime that high-threshold motor unit recruitment.

2. Improve stiffness and reactivity
Better leg stiffness = less energy lost on ground contact. You bounce instead of sink. That’s directly tied to faster sprinting and more efficient running.

3. Reinforce sprint mechanics without overthinking
Good plyos naturally teach:

• Proper foot strike under hips
• Vertical force application
• Rhythm and timing

4. Increase rate of force development (RFD)
Sprinting is about how fast you can apply force, not just how much. Plyos train that exact quality.

5. Use stored elastic energy
You’re essentially loading a spring and getting energy back. The better your SSC efficiency, the less metabolic cost per stride.

6. Warm tissues the right way
Unlike slow stretching, plyos prepare tendons, fascia, and joints for the actual demands of sprinting; fast, reactive, and elastic.

Using the Iron Neck Strength System can be a legit performance and injury-prevention tool for moto athletes. Here are some real benefits:

1. Better helmet control + reduced fatigue
Moto puts constant load on your neck from helmet weight, wind, and terrain vibration. A stronger neck helps stabilize your head so you’re not fighting it all ride—especially late in motos when fatigue hits.

2. Concussion and injury resilience
Neck strength is strongly linked to reducing head acceleration during impacts. A stronger neck can help absorb and dissipate force better, which may lower risk or severity of concussions and whiplash-type injuries.

3. Improved vision stability and reaction time
If your head is bouncing around, your eyes are too. A stronger, more stable neck helps keep your gaze locked in on lines, jumps, and other riders—giving you faster, clearer decision-making at speed.