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OTG Method offers expert-led fitness and performance coaching for athletes and high performers. Train anywhere with custom programs built for strength

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OTG Method

This program is designed to help you lose fat and build a strong and athletic physique.

This program is centered around reducing body fat and toning the physique whilst building a stronger, healthier more functional physique and getting you strong and fit for life.

This program requires access to a fully equipped gym

strength

fatloss

muscle

weight loss

athleticism

power

strong

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Get Lean & Strong

Building your base strength for better movement, strength development and starting that build process

Block 1

Strength development whilst focusing on structural balance for a well rounded physique 

Block 2

Block 3

Developing and improving on that strength, functionality and overall condition 

Block 4

This program is the perfect program to follow if you are working towards a powerlifting meet.  It includes:

16 weeks of off season training
(Blocks 1 - 16)
12 weeks of pre contest prep
(Blocks 17-28)

powerlifting 

squat 

bench press

deadlift 

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Powerlifting 

This is an offseason foundational strength building block focused on building good habits in movement and developing strength from a base level

Block 1 - Offseason

Building strength through the big 3 lifts for powerlifting whilst developing stability and control under the bar

Block 2 - Offseason

Block 3 - Offseason 

Block 4 - Offseason

This block focuses on preparing you for your peak in 12 weeks time

Block 5 - Precontest Prep

This block focuses on preparing you for your peak in 8 weeks time

Block 6 - Precontest Prep 

This block involves you maxing your squat bench and deadlift in preperation for your meet in the final week

Block 6 - Peaking Block

This training program is designed to build strength, muscle, and conditioning whilst building a lean athletic physique.

16 weeks of training focused around reducing bodyfat, building lean muscle, and a physique that looks like you train.  This program will drive strength, functional ability, and fitness whilst building a well rounded physique.

This program requires access to a fully equipped gym

physique

conditioning

bodybuilding

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Powerbuilding 

Dumbbell only specific program for strength development and building a strong lean physique, for those who only have access to limited equipment in the gyn

This program is 16 weeks of strength and conditioning training that will build a well rounded physique whilst getting you stronger and fitter.

This program requires access to dumbbells and benches only.  Remember, kettlebells and dumbbells can be interchanged.

free weights

dumbbells

home workout

beginner

strength training

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Home Gym Training

Building your next level of strength and conditioning

Physique and structural balance focus for a well rounded physique

This program is designed to build strength and function whilst building a well rounded physique that is strong, able, agile, mobile and conditioned whilst focusing on developing a well rounded and aesthetically strong and athletic physique.

This program is split into 5 days that include 4 days of strength and conditioning and 1 day of pure calisthenics training.

You will need access to a fully equipped gym

strength training 

barbell

calisthenics

bodyweight

powerbuilding

muscle building

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Build A Strong & Athletic Physique

Increasing load, intensity and structural balance from the previous block

This block is designed to build strength and size onto the foundation built in block 1 and block 2

A big focus on physique, muscle and strength endurance

Developing that stronger, fitter and more well rounded physique

Block 5

This is a 4-phase, 5-session-per-week training plan 

This is the exact program I used to train WBC World Champion Kevin Lerena

These 16 weeks emphasize strength, power, explosive force production, joint integrity, and neurological intent. 

This program uses deliberate joint prep and structural progressions in each phase, with focused movement quality, appropriate loading, and neural efficiency.

You must have access to a fully equipped gym

boxing

combat sport

strength and conditioning

force production

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S & C For Boxers 

This is a 16-week strength and conditioning program for a professional motocross rider, built around Lil Bianchi's principles of joint mobility, stability, force production, and neural efficiency. 

This program is designed to improve durability, postural control, muscular endurance, and power transfer on the bike.

stability

mobility

strength endurance

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S & C for MX

Restore joint ranges, establish basic stability, develop muscular endurance

Increase load capacity, improve positional integrity under fatigue

Maximize velocity and power; reduce training volume while enhancing specificity.

This program is designed to increase strength, mobility, power and performance for runners.

This is a 16 week program that will improve on running ability, strength, power, endurance and assist in providing longevity in a runner looking to develop weaknesses and avoid injury.

You will need access to a fully equipped gym.

running

muscle 

run faster

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S & C For Runners

Developing ability, core strength and strength endurance

Strength, power and core stability focus 

A Progression of volume and intensity to hone strength and structural development 

A full-body strength and conditioning program that is structured to build strength, explosive power, mobility, stability, and endurance while ensuring optimal movement control in an aquatic environment.

underwater hockey

performance

fitness

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S & C For Underwater Hockey 

This block focuses on building a base level of strength and stability in order to develop more strength, power, endurance and explosiveness in the water in the coming blocks

This block increases the intensity from the last block whilst incorporating core strength and stability for better performance

This block incorporates an endurance focus to increase the intensity and performance in the water

Stepping into a phase of performance focused work

This block we focus on progressively overloading volume to build explosive power 

This block has a big focus on strength, power, balance and stability

Block 6

A well-rounded HYROX training program for developing athletes focusing on strength, endurance, speed, and functional capacity across all HYROX elements. 

The goal is to build a strong foundation while improving work capacity, running economy, and efficiency in event-specific movements.



hyrox

endurance

speed

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S & C For Hyrox

Build your strength endurance and conditioning

Strength, speed and endurance focused block

This program is designed to improve stability, balance, efficiency, and core strength, while integrating spinal control for streamlining, diaphragm and respiratory muscle strength, and lung capacity development. 

This program follows emphasizing movement quality, progressive overload, and joint stability.

freediving

divingstrength

swimmingstrength

musclestrength

strengthtraining

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S & C for Free Divers

Build foundational strength, improve CO₂ tolerance, and refine movement efficiency.

4-day intermediate strength-building program for a free diver focused on efficiency, control, and endurance while minimizing unnecessary muscle mass. The program emphasizes neuromuscular efficiency, breath control, and full-body coordination through controlled, functional movementsSome description...

Strength endurance and more power development 

Achieve maximum neuromuscular efficiency, apnea endurance, and total-body control while simulating high-stress, low-oxygen environments. This phase pushes breath-hold resilience under extreme fatigue while reinforcing calmness under duress.

This is a structured 4 day weekly strength and conditioning program for a triathlete preparing for competition.  This program includes 2 strength specific training days, 1 conditioning day and 1 mobility and stability day.

This program prioritizes strength, movement quality, and stability while considering the unique demands of triathlon (swimming, cycling, and running). It focuses on improving joint integrity, force production, and energy system efficiency.

triathlon

triathlete

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S & C For Triathletes

his phase emphasizes progressive overload, movement efficiency, and joint integrity

Some description...increased intensity, advanced movement variations, and refined energy system training

This program focuses on integrating strength, power, bodybuilding, and conditioning, along with joint integrity. 

Each phase includes 5 training sessions per week — 3 strength/power/bodybuilding-focused and 2 conditioning-focused. 

The structure prioritizes intent, control, proper bracing, joint integrity, and progressive overload whilst building a well rounded strong and conditioned physique 

physique 

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Pure Strength & Conditioning 

Force development and positional strength

 Maximal neural efficiency, power expression, tissue readiness, joint prep, and energy system sharpness.

This is a 4 month program of 6-day/week strength and conditioning program designed for a female athlete pursuing professional bikini fitness, which emphasize progressive overload, intensity techniques, focused isolation work, strong mind-muscle connection, and strategic recovery.

This program centers around building a well rounded physique that not only will be stage ready but strong, functional and conditioned

bikini

fitness bikini

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Bikini Prep 

This program is designed for pregnant woman who have exercised pre pregnancy and are wanting to continue training throughout their pregnancy.

It is essential that whilst in the first trimester, women manage their heart rates and ensure this stays below 140.

Rest is to be taken as needed and is important that future moms listen to their bodies and their physical needs.

pregnancy

first trimester

muscle building 

lean muscle gain

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S & C For Pregnancy - 1st Trimester

This block is best completed in the first trimester of pregnancy

Month 1 of pregnancy

This block is best completed in the first trimester of pregnancy...

Month 2 of pregnancy

Month 3 of pregnancy

This program is designed for pregnant woman who have exercised pre pregnancy and are wanting to continue training throughout their pregnancy.

It is essential that whilst in the second trimester, women manage their heart rates and ensure this stays below 140.

Rest is to be taken as needed and is important that future moms listen to their bodies and their physical needs.

second trimester

maintenance

health

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S & C For Pregnancy - 2nd Trimester

This block is designed to help prevent unhealthy weight gain, maintain muscle mass and improve overall health and fitness

Month 4 of pregnancy

Some This block is designed to help prevent unhealthy weight gain, maintain muscle mass and improve overall health and fitness...

Month 5 of pregnancy

Month 6 of pregnancy

This is a 3-day weekly strength and conditioning program designed specifically for a third-trimester expectant mother with no preexisting conditions, which emphasize core integrity, pelvic floor function, breathwork, and safe, functional movement.

prenatal

pelvic floor

breathwork

functional movement

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S & C For Pregnancy - 3rd Trimester

Full body strength, pelvic stabilty and postural control

This is a 3-day weekly training plan specifically designed to support women with diastasis recti.

Key focuses:

Intra-abdominal pressure management: Learning how to breathe and brace effectively.

Reconnecting deep core unit: Focus on transverse abdominis (TVA), pelvic floor, and diaphragm.

Progressive overload: Gradually increase challenge without compromising core control.

Avoiding high intra-abdominal pressure movements: No crunches, sit-ups, or heavy bilateral lifting initially.

Stability before strength: Rebuild the foundation first.

diastasis recti

post partum

abdominal training

core strength

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Diastasis Recti Specific Training

Core reconnection, pelvic floor integration, breathing mechanics, stability and gradual strength progression

This is a 16-week postnatal strength and conditioning plan for moms who have had either a natural birth or c-section, with a full-body fat loss focus and core redevelopment.This plan honors breath mechanics, pelvic floor safety, gradual load progression, and structural balance.

Guidelines:

Train 3–4x/week, non-consecutive days.

Monitor for coning/doming, urinary leaks, or pelvic heaviness – regress if seen.

Begin each session with 1–2 minutes of deep diaphragmatic breathing.

Strength RPE target: Weeks 1–4: RPE 4–5, Weeks 5–8: RPE 5–6, Weeks 9–12: RPE 6–7, Weeks 13–16: RPE 7–8.

Nutrition and sleep must support recovery and fat loss.

postnatal training

S & C For Postnatal Training

A no-equipment, bodyweight-only training program designed to build real strength, lean muscle, and accelerate fat loss anywhere, anytime. Using progressive bodyweight movements, smart volume, and intensity control, this program improves full-body strength, muscular endurance, and conditioning without the need for a gym. Perfect for home, travel, or outdoor training—simple, effective, and results-driven.

fat loss

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Pure Bodyweight Training

Strong. Fit. Done in 30.

This program is built for people who want real results without living in the gym. Each workout takes just 30 minutes a day, blending strength, conditioning, and mobility so you get fitter, leaner, and stronger — fast.

✅ Time-efficient: Perfect for busy schedules
✅ Balanced training: Strength + fitness  in every session
✅ Minimal equipment: Train at home or in the gym
✅ Progressive design: Workouts adapt as you get stronger
✅ Real results: Build strength, burn fat, move better

Whether you’re starting fresh or looking for a no-nonsense plan that fits your lifestyle, this program gives you everything you need — in half the time.

All you have to do? Press start, train hard, and watch your progress build day by day.

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