Osano Training Concepts

TEAM HIGHLIGHTS 📈

Athlete .ricks, Coach .trang
Deadlift 579 lbs (262.5 kg) x 2 (PR) - Even with the beautiful chaos of a becoming a father, Dylan’s locked in. From re-visiting old patterns to fitting in new ones, it’s safe to say we’ve cooked something up that works for his life today. His dedication to training, ability to manage external variables, and just overall experience as a lifter continues to compound his progression, no matter the circumstance.

Athlete , Coach
Deadlift 605 lbs (275 kg) x 1 (PR) - Swiss powerlifting debut and a 2.5 kg deadlift meet PR for Aidan with plenty left in the tank as shown by the bar speed. Very proud of this performance!

Athlete , Coach
Bench 360 lbs (163 kg) x 1 (PR) - Brayan’s made significant progress in the off season since his last meet this past January. Hit this bench PR with gas left in the tank in our recent singles block. Super excited to kick off prep for his next meet this week - ready to showcase his hardwork on the platform!

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Most injuries aren’t caused by one bad rep. 🧠

They’re the result of training stress exceeding what your tissues can actually tolerate, and usually builds over days to weeks, not a single session.

Two things that matter:

Tissue capacity - your body’s ability to handle load. Influenced by training histroy, recovery, sleep, nutrition, and previous injury. It’s not fixed. It adapts.

Training stress - everything you expose your body to. Not just the weigth on the bar. Volume, frequency, exercise selection, and accunulated fatigue all count.

When stress gradually exceeds capacity and recovery is in place, you adapt. When stress spikes faster than capacity can keep up, symptoms show up.

What the research supports:
- Injury risk increases with rapid workload spikes
- Tendons and connective tissue adapt more slowly than muscle
- Fatigue and recovery status affect performance more than absolute load
- Load management across weeks is more predictive of injury risk than any single session

Early warning signs:
- Pain that lingers or worsens across sessions
- Performance dropping despite effort
- Joint irritation that doesn’t warm up
- Loss of tolerance to previously normal loads

The goal isn’t to avoid stress. It’s to apply the right amount, at the right rate, so your tissues adapt faster than they break down.

Strength gets you on the platform, tissue capacity keeps you there.

💬 Drop a comment if this reframes how you think about injury, or save it for the next time something starts nagging.

Content in collaboration with our Team Physio

TEAM HIGHLIGHTS 🧱

Athlete Mehran , Coach .trang
Deadlift 175 kg / 385 lbs - Mehran joined OTC in December of last year with a 6 week prep into his first meet. It was a quick turnaround with an accelerated ramp up, but he pulled through (no pun intended). Now we look forward to the next meet, with a longer prep, to blow this out the water. Challenges continue to arise but he always rises to meet them, let’s go Mehran!

Athlete Kat .mamushka, Coach
Squat 170 kg / 375 lbs, Bench 102.5 kg / 226 lbs, Deadlift 182.5 kg / 402 lbs - After not competing for two years, we initially struggled to find training that fit Kat’s busy work schedule. Additionally, peaking an athlete two years ago may look different for that same athlete two years later. At one point, a little more than a month away from the meet, Kat was even failing squats and deadlifts that she opened with at the meet.

However, we had plenty of historical training data to draw from to come back from the bad training block. We began to gain momentum and within only one block, Kat was able to set meet PRs on squat and deads. Great job, Kat!

Athlete Jeffery .sbd, Coach
Deadlift 240.5 kg / 530 lbs x 1 (Comp PR) - Jeffery had a HUGE performance at Hong Kong Nationals this past month and this was one of the big highlights from the meet. He hit this easy comp PR, and came sooo close to an all time PR at 250 kg / 551 lbs. Really proud of his consistency and hard work in his training - I’m glad we could showcase his strength in the meet. He ended up placing first as well and making the national team!! What an accomplishment, let’s gooo Jeffery!!

➡️ Interested in Powerlifting Coaching? DM “OTCSTRONG” or click the link in bio to apply!

It’s nice to see what the team’s been up to - everyone’s been putting in work!! 👏

Alex , Coach Lance
Deadlift 240 kg / 529 lbs x 1 (PR) - This exceeds Alex’s best deadlift meet PR by 5kg with plenty left in the tank! What’s even more impressive is that this was a fatigue single. We have also been using over the past few blocks a volume auto-regulation algorithm that takes into account the athlete’s subjective feelings of fatigue. From there it will either increase or reduce volume based on the athlete’s input.

Bryan , Coach Ray .trang
Squat 160 kg / 353 lbs x 2 (PR) - Don’t you love when you take your third attempt... AND THEN DOUBLE IT. Bryan has been head down locked in since his meet in late November 2025. We’ve been pushing volume with a steady increase in calories and it has been paying dividends. Now all we have to do is pick a meet, awesome work Bryan!

Brayan , Coach Justin
Bench 152.5 kg / 336 lbs x 1 (PR) - BIG meet and all time PR on bench from Brayan’s meet this past January! Bench had progressed very steadily and consistently over prep, and we knew he had this one in the cards, but it surprised us how fast it moved even still! Really awesome to know he’s got a lot left in the tank, he’s chipping away slowly, but surely towards a 3 plate bench (170kg/375lbs)!

➡️ Interested in Powerlifting Coaching? DM us “OTCSTRONG” or click the link in our bio to apply!

A 7-day training week isn’t wrong. It’s just not mandatory. 🧠

In this case, the problem wasn’t effort, motivation, or consistency - it was recovery bottlenecking progress.

By extending the microcycle, we...
- preserved higher training frequency.
- created more recovery between exposures.
- improved performance without sacrificing technique.
- eliminated the injury flare-ups entirely.

This wasn’t about doing less training, it was about spacing stress better. If your training feels like it’s constantly walking a tightrope between “enough” and “too much,” your weekly structure might be the lever you haven’t pulled yet.

Progress doesn’t live inside a calendar week. It lives inside how well you recover from the work you’re doing. 🔑

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5 DAYS LEFT ⏳
Final week of our New Year promo.
20% off all powerlifting coaching & physical therapy services. Ends Jan 31.

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PROGRESS NEEDS STRUCTURE.

20% OFF all powerlifting coaching and physical therapy services through January 31st.

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OTC turns 6 today! 🥹🎉

It’s crazy to see what we’ve all built together, and it only keeps getting better from here. Thank you all for being a part of our story, and for allowing us to be a part of yours too. 🙏

NEW YEAR. STRONGER YOU.

20% OFF all powerlifting coaching & physical therapy services. Valid January 1st-31st.

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TEAM HIGHLIGHTS 📈

Ethan , Coach Lance
Squat 170kg/375lbs (Comp PR) - This meet prep was put together in 2 weeks, due to Ethan’s busy schedule in medical school. We managed to stretch out a block he was currently doing and provided slight tweaks to the training as well as an impromptu 2 week taper. Despite the short notice, we still accomplished an easy meet PR!

Aaron ._lifts, Coach Justin
Squat 177.5kg/391lbs x 1 (PR) - This was our first prep together, and Aaron absolutely crushed it with PRs across the board! Even though his schedule was jam packed due to work, school, and job interviews, he still made it happen and the work spoke for itself. His consistency this prep allowed us to make a smart and predictable game plan, set himself up easily for new comp PRs on all three lifts. Great work Aaron!!

Bryan , Coach Ray .trang
Deadlift 192.5kg/424lbs (+33 lbs Comp PR, +88lbs Total PR) - Our first meet and a perfect 9/9 day for Bryan. As a former volleyball athlete, it was a pleasure working with him through this passage into strength sports. While the physical demands were different, the mindset remained the same. Using familiar sensations and cues to drive his ex*****on, it was a seamless transition. The last thing I said to him was that I wanted him to literally push the Earth down and it’s safe to say the Earth moved.

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