Outlier Athlete Development

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.

Why you feel motivated but don’t progress. Deep diving into dopamine and how it works within training!

Contrary to popular belief dopamine is not the reward but the driver. Check out the full Performance Bite in the bio.

These are for the aspiring Sprinter and Runners!

Out with the GHD Nordic Curls. If you’re like me, they don’t quite feel the way the movement is intended and they still tend to beat up the knees.

This setup is much more comfortable and actually lets you perform the movement the way Nordic curls are meant to be done. You can also attach a band to the rack for assistance so you can control the eccentric and gradually build the strength needed for the full movement.

If you have the equipment to try this setup, I highly recommend giving it a go the next time you’re programming Nordic curls.

Hamstring Nordic curls have been shown to be one of the most effective exercises for reducing hamstring injuries. Research has shown that programs including Nordic hamstring exercises can reduce hamstring injury rates by around 50%, largely due to improvements in eccentric hamstring strength and increased muscle fascicle length—two key factors in protecting the hamstrings during high-speed running and sprinting.

We are SO BACK! 7am Thursdays at COCC

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Deload = reduced stress. Period.

Frequency of deload varies and depends on micro, meso cycles but every 4-8 sometimes on rare occasions up to 12 weeks.

Keep Intensity, Cut Volume

Heavy weight, fewer reps/sets

Why: Maintain neural drive and strength while dropping fatigue.

How:
• Keep ~85–90% of normal working weight
• Cut total volume by 40–60%
• Stay far from failure

Example:
• Normal: 315 x 5 x 5
• Deload: 315 x 3 x 2–3

Best for:
• Advanced lifters
• Strength-focused blocks
• Athletes who detrain quickly

Lower Intensity, Keep Some Volume

Lighter weight, normal movement exposure

Why: Reduce joint/CNS stress while reinforcing patterns.

How:
• Drop load 10–20%
• Keep reps moderate
• Cut sets slightly if needed
• Focus on tempo + crisp reps

Example:
• Normal: 315 x 5 x 5
• Deload: 275 x 5 x 3–4

Best for:
• Hypertrophy phases
• Intermediate lifters
• Athletes who need skill practice

Bodyweight / Movement Deload

Unload the spine and joints completely

Why: Let tissues calm down while keeping blood flow and movement quality high.

How:
• Bodyweight variations
• Tempo control
• Isometrics
• Carries
• Light sled work
• Mobility circuits

Example Lower Body Day:
• Tempo split squats
• Single-leg RDL (bodyweight or light DB)
• Glute bridge iso holds
• Core anti-rotation
• 10–15 min Zone 2

Best for:
• Beat-up joints
• High external stress
• Athletes who need a true systemic drop
• After long accumulation blocks

Intra-abdominal pressure is spinal insurance.

When you breathe low and brace 360°, you create pressure inside the torso that stiffens the spine from the inside out.

The belt doesn’t create stability.
Your breath does.

Pressure first. Load second.