OTM technical coordination works with the athlete hitting a technical coordination movement, like a power clean, squat clean, snatch, or 3-block snatch (the technical coordination movements and reps can vary based on the impulse modality being targeted). The athlete hits the technical coordination movement and then the coach (or friend or the athlete) hits the timer. The timer then counts for 60 seconds. Once the timer hits zero, the athlete performs the programmed technical coordination movement again. The timer is not counting while the technical coordination movement is being performed, only during the 60-second rest.

OTM drills are perfect for technical coordination movements: snatch, cleans, power cleans, box cleans, box snatches, behind-the-neck push presses, push jerks, and behind-the-neck jerks. OTM training can also be done with low volume, easier plyometrics. Exercises like bunny hops or stair jumps are something that doesn’t lead to a large amount of force on the joints and are pretty easy to execute. Another great way to use OTM drills is with dynamic absolute strength exercises. Movements like banded pulls, unbroken back squats, and unbroken pad benches are all great examples of dynamic absolute strength exercises that work well with OTM drills.

I like to use OTM drills during the Ascension phase and Comprehension phase of Parabolic Periodization. The Comprehension phase is where the volume is higher, so we might program eight doubles (8x2) for OTM lifts. In the Ascension phase, the volume lessens, so we might do ten singles (10x1) for OTM lifts. OTM training helps with overall coordination, helps athletes get in the zone, and in a rhythm, and athletes will not be able to talk as much because they will focus on their rest period.

In a cluster set, you might do two to four reps with thirty seconds of rest over what is typically a five-minute time frame. With OTM training, we are looking to do 1 to 2 reps, sometimes 3, with sixty seconds rest over ten to fifteen minutes.

The big improvement is that the athlete cuts out their brain. They stop thinking about technique and let their body take over. The movement becomes automatic. It completely minimizes distractions. One of the best things I’ve done with football players in a massive group setting has them do OTM drills over 13 platforms; every athlete moves smoothly. No one has time to talk and everything moves smoothly.

OTM training does a great job of establishing a unique, rhythmic feel. That feeling is perfect for throwers and weightlifters 6 to 8 weeks out from a peak trying to dial in technique. OTM training is also perfect for football players in a large group trying to get the hype train of the team hitting big lifts; it can create infectious energy where big lifts will occur.

The body learns how to coordinate very effectively under a long period of fatigue during OTM training. Imagine hitting the technical coordination movements on minutes 11, 12, 13, and so on. The athlete learns how to coordinate effectively under fatigue. The athlete will feel this greater impulse endurance pay dividends late in the competition. Not only does OTM training help with coordination under fatigue, but it will also lead to greater impulse when not fatigued, making them more dominant at the beginning of the competition.