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.
Training that adjusts to your ability so every session meets you where you are.
Clear, practical nutritional guidance, supported by OTG's recipe book and nutritional guide.
Direct access to Coach Lil for questions and clarity whenever you need support.
Short, effective sessions designed to fit into even the busiest days.
Weekly guidance and structured challenges help you stay focused without feeling overwhelmed.
Train alongside a community that values consistency and strength over perfection.
Multiple Powerlifting Champ
Lil Bianchi is a strength and performance coach who blends science, intention, and unapologetic grit. With a background in powerlifting and athletic development, she helps athletes move beyond numbers by building speed, resilience, and multidirectional strength that lasts. Known for her sharp coaching eye and no nonsense approach, Lil bridges the gap between where you are now and where you want to be, teaching people to move powerfully, perform confidently, and stay in the game for the long haul.
Access to Over 20 Programmes
Stream to your devices.
Once you subscribe you will be emailed a link to download our mobile app so that you can create your account and begin training.
You get unlimited access to all our training programs. Each training program is designed with a specific purpose and will help you reach your goals. Exercises include a demo video so you can perfect your technique. We program either exact weights using % of 1 rep max or RPE for all strength exercises so you always know how much weight to lift.
You can use our advanced filter system in the app to help find the perfect program for you. Our exclusive community is a place for you to get recommendations and hear from other members.
No problem. You can remove that program from your calendar in the app and add a new one. Your subscription includes unlimited access and the app is entirely self-serve.
Our app is specifically designed for strength training and includes hundreds of features to optimize your training. All your workouts and training data will be tracked in our advanced workout log. Our app calculates training metrics in real-time so that you know when you are getting stronger (e.g. personal records, estimated 1 rep maxes, volume, etc). You can also upload videos to your sets so you can reflect back at a later date to see your progress. And so much more…
We have an exclusive community where our subscribers can share progress, ask questions and get help.
Each program is different. Assume you need access to full gym equipment unless otherwise noted in the program goals or description.
Yes. If you decide this is not the right product for you to reach your goals, you can cancel at any time within the app and you will no longer be charged. There is no minimum time commitment.
Yes. Our training app has an android and iOS version. We also have a web-app version for you to view and manage your training on a larger screen. To access these apps, signup on our website by clicking “Join The Team” and you will get a unique code and link to download our training app.
