Outlier Athlete Development

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.

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.