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OSANO TRAINING CONCEPTS

@osanotrainingconcepts

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Stronger. Together. #OTCStrong ⚡️
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Most people think getting stronger is just about training harder. But in reality, a lot of progress comes from how you handle the days that don’t go perfectly - how you adjust, stay composed, and execute anyway. by @osanotrainingconcepts
18
3 months ago
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Most lifters judge recovery by one question: “Am I sore?” But soreness and fatigue aren’t the same thing, and confusing the two is where most lifters go wrong. 🧠 You can be sore and still hit a PR. You can feel completely fine while fatigue quietly accumulates and performance declines. Bar speed slowing, RPE climbing at familiar weights, technique breaking down across sessions - that’s fatigue, not soreness. Recovery tools like massage guns and ice baths can help with the soreness, but they can’t fix the fatigue. The biggest recovery interventions aren’t gadgets. They’re appropriate volume, smart fatigue management, autoregulation, sleep, and nutrition. You can’t recover from poor programming, sometimes the best thing you can do is reduce unnecessary fatigue before it builds up. 💬 Bar speed, RPE, or something else. What’s the first thing that tells you fatigue is catching up? Content in collaboration with @jerbuu #OTCStrong #Powerlifting #Squat #Bench #Deadlift by @osanotrainingconcepts
1
12 days ago
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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. 🙏 by @osanotrainingconcepts
1
7 months ago
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THE TEAM 📈 Younglim @lims_out, Deadlift 254 lbs (115 kg) x 3 (PR) - We’re starting to see the fruits of Younglim’s hard work and resilience! Since switching to sumo from conventional, we’ve been working on building confidence in her technique and execution, and the strength is starting to show in these recent blocks! Olivia @liv_liftrun, Bench 160 lbs (73 kg) x 2 (PR) - Another PR from our first block of training! This block laid the foundation and set the tone for the blocks following. Olivia’s in prep for Regionals now, and I’m excited to continue building on this momentum! Jeffery @jw.sbd, Squat 430 lbs (195 kg) x 2 (PR) - Jeffery has been on such a strong run since his last meet, couldn’t be happier with how training has been going for him lately. We’re continuing to chip away! ➡️ Interested in Powerlifting Coaching? DM “OTCSTRONG” or click the link in bio to apply! #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
1
4 days ago
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Them sour patch kids do be hitting tho lol This might seem like a silly or obvious concept, but we’ve all been there. There are just other way better options that’ll allow us to truly make the most of our training 🤝 ** Sweet potatoes are technically slower digesting, but combine it with honey for fast and sustaining energy during your workout. by @osanotrainingconcepts
29
9 days ago
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THE TEAM 📈 Olivia @liv_liftrun, Deadlift 320 lbs (145 kg) x 3 (PR) - Olivia is off to a really strong start just in our first block working together! We made some small refinements in her start position and overall execution, and it’s already working wonders. Very happy with the progress we’re making so far, laying the foundation for Regionals later this year! Jeffery @jw.sbd, Squat 413 lbs (187.5 kg) x 3 (PR) - Momentum continues to be on Jeffery’s side - PRs on all the lifts block after block! Seems we’ve got the formula down for his training, so we will continue to chip away at the total! Keep up the great work man! Younglim @lims_out, Bench 132 lbs (60 kg) x 4 (PR) - Younglim is making her way back up to top end strength again! Navigating training with a busy work season has been the challenge lately, but she seems to have found a good routine that’s allowed us to make steady progress. Excited for the upcoming singles block! ➡️ Interested in Powerlifting Coaching? DM “OTCSTRONG” or click the link in bio to apply! #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
0
22 days ago
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THE TEAM 📈 Brayan @brayanruizarias, Deadlift 585 lbs (265 kg) x 1 (PR) - We were chasing this big milestone for a while, but it honestly felt inevitable with the momentum that Brayan’s built in the off season. So happy to finally hit this in training, time to hit it officially on the platform in August! Gideon @gidlifting, Squat 315 lbs (143 kg) x 3 (PR) - Gideon is looking strong coming out of the off season and in the meet prep we’re currently in. We were able to ramp up the lifts nicely heading into prep, I’m excited to build on this going into his next meet this July! Jeffery @jw.sbd, Deadlift 496 lbs (225 kg) x 3 (PR) - Jeffery’s been on a steady climb this off season! His adductor was a nagging issue the past block, so we’ve been careful with load selections and managing his recovery this block. He’s pacing for another strong W4 this block, and I can’t wait to see it! ➡️ Interested in Powerlifting Coaching? DM “OTCSTRONG” or click the link in bio to apply! #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
2
a month ago
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Most lifters are leaving easy gains on the table. Not because of their program, but because of what happens outside of it. The basics done consistently beat any fancy protocol. 💡 Save this. Drop a comment with which one you’ve been skipping. #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
11
2 months ago
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TEAM HIGHLIGHTS 📈 Athlete @dylan.ricks, Coach @ray.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 @aidandchambers, Coach @maulstrength 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 @brayanruizarias, Coach @justinosano 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! ➡️ Interested in Powerlifting Coaching? DM “OTCSTRONG” or click the link in bio to apply! #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
2
2 months ago
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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 @jerbuu #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
3
2 months ago
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THE TEAM!! 📈 Brayan @brayanruizarias, Squat 550 lbs (249 kg) x 1 (PR) - Brayan had a phenomenal run in his recent singles block, we may have found the formula to his training. Found a good pace on his week to week jumps and that allowed him to perform in Week 4. Proud of you Brayan! Almost prep time! Younglim @lims_out, Bench 149 lbs (67.5 kg) x 1 (PR) - PR from our recent singles block! We’ve been slowly and steadily chipping away at bench these past few blocks, 1 red plate on bench will be a reality very soon. We’re starting to ramp up again soon with all of her lifts. Keep up the great work Younglim! Gideon @gidlifting, Deadlift 455 lbs (206 kg) x 3 (PR) - PR triple from our re-intro block last month, pretty sweet that Gideon’s strength held up so well during his break. Since then we’ve made some refinements to his set up with hip height and the initial slack pull, which is dialing in well so far. Kicking off prep next week, and we’re excited to get to work! Jeffery @jw.sbd, Deadlift 441 lbs (200 kg) x 6 (PR) - Jeffery’s barely two blocks into the off season after his recent meet, and he still has crazy momentum going in his training. He’s even hitting PRs on his backdowns and rep work! Really setting the tone for how this off season training will go, super excited to see what we can accomplish! ➡️ Interested in Powerlifting Coaching? DM “OTCSTRONG” or click the link in bio to apply! #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
3
2 months ago
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One step back doesn’t erase the work you’ve put in 💡 DM me “OTCSTRONG” if training feels uncertain right now #OTCStrong #Powerlifting #SBD by @osanotrainingconcepts
5
2 months ago
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