OAD is for those athletes that never quite fit the mold. Resulting in the greatest outliers to be bor
You know what would be fun? A donut relay š©
Thank you all for coming out this morning! What a blast! Unofficial World Record 11:01.05
LARPing till I can no longer LARP. Cause at the end of day no one knows what theyāre doing.
08/13/2026
5 non negotiables for a training day in the gym from a strength coach
Shoes. Proper trainers can make your work at the gym way better. Solid soles of the shoes can give you a sturdy base for heavy lifts and add stability for any lateral movement. Time and place for tools and this tool for lifting is a big one.
My rule of thumb is if our compound movements are 80% of above our 1RM we are bringing out the belt. Belts are meant to be used as a reminder of eccentric bracing in the core that drives intrabdominal pressure that protects the spine and aids in better posture under heavy loads.
Water good, water without electrolyte not quite as good. Add your minerals for osmosis at the cell to occur at a higher rate. If your training isnāt very intense or under 45 minutes I wouldnāt stress electrolytes. Anything above that I would say get some! If youāre a heavy sweater. Even more reason to replenish.
Not a have to but a big helper. Even on a strength day if Iām using rest periods or doing some form a circuit having a running clock on my wrist is super helpful. Obviously heart rate tracking for anything that requires it is key for certain adaptations.
Fuel! Nuance is how intense your workout is and how long. Similar to electrolytes if youāre not doing a high demand workout donāt worry about it much. But if youāre going an hour plus and experiencing some bonking. Something easy and fast isnāt the worst idea. Find something that works for you. Sometimes thatās fruit, a carb drink, or a simple candy.
Everyone that has goals can train hard.
But do you recover with the intentionality of you do of your training? It just might be the thing that sets you apart from your competitors and other athletes.
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 strengthā¦ and honestly, it may never be.
The furthest Iāve ever run is 9 miles, and I can confidently say I didnāt enjoy a single step of it.
Iāve learned over the years that the best training isnāt forcing yourself to fit a mold. Itās understanding what your body is naturally good at. Thatās one of the reasons I loved obstacle course racing and why Iāve gravitated toward HYROX.
Distance running may never be my thing.
But Iāll enjoy the process all the same. Plus I guess running is good for my health they say.
Your watch isnāt necessarily lying to youā¦ 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, theyāll have identical training zones. Even though Athlete A has a much larger aerobic ability.
Thatās 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 youāre 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 š„
2nd place finishers Ashley Rose and Andrew Erwin š„
3rd place finishers Bri Coleman and Dr. Tim Sanders DC, MS š„
06/25/2026
Head to my page and apply to work with me and be part of Outliers growing performance training program.
Not local to Bend, no problem remote custom program design is key to many of my athletes success in their sport, weekend activities, or day to day.
No need to be a top level athlete to take care of yourself and your body. Most the athletes and clients I work with just want to feel their best so when the time comes they want to do something there is nothing holding them back.
Feel free to DM with any questions!
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!
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 isnāt just ājumpingā itās 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 āonā (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. Thatās directly tied to faster sprinting and more efficient running.
3. Reinforce sprint mechanics without overthinking
Good plyos naturally teach:
ā¢ Proper foot strike under hips
ā¢ Vertical force application
ā¢ 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
Youāre 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.