Basecamp Program

Designed for outdoor athletes of all ability levels who are ready to take their outdoor pursuits to the next level. Whether you are training for a backpacking trip, to bag a peak, run a half marathon, or simply looking to add rigor and structure to your training, this program delivers an easy-to-follow method to improve your fitness.

Daily Workouts

Online Community

Video Exercise Library

Program Overview

Using OAT’s science-based Training Pyramid, we slowly progress athletes through the Phases of Training; Stabilization, Strength Endurance, & Power. Although this program is not individualized, it is designed to meet the specific demands of outdoor athletes with guaranteed results and access to invaluable training resources. Each day, your remote training calendar will have a phase-specific workout, accompanied by a phase-specific mobility routine. Each custom created workout and mobility routine is loaded with in-depth tutorial videos ensuring the highest level of remote learning. As you progress through the program, the workouts will systematically and progressively challenge you in a variety of ways, utilizing components from our 10 Pillars of Training

Whether this is your first time participating in a training program or returning to working out after a long hiatus, the Basecamp Program is designed to meet you where you’re at. Our easy-to-follow timer guided workouts on our remote training app, allow for you to go at your own pace, while providing structure and accountability. 

Program Features

  • Training App

    - 24/7 Access to Workouts
    - In-app messaging with your trainer
    - 600 custom recorded exercises and mobility techniques
    - Training rationale and philosophy videos
    - Workout tracking
    - Nutrition tracking
    - Garmin, Apple Watch, MyFitnessPal and Withings integration

  • Community Support

    - Online community platform with groups & messaging
    - OAT Community Forum
    - OAT Strava Club
    - Monthly Expedition Team Zoom Session

  • Digital Resources

    - Training Resource Library
    - Adventure Prep Resources
    - Gaia GPS Library

Program Flow

1

Stabilization Phase

The first 4 weeks of training in the Basecamp Program focuses on stabilization-based bodyweight routines and introducing our core mobility techniques.

Stablization Phase

The primary objective of Stabilization Phase is to develop Neuromuscular Efficiency - your nervous system’s ability to recruit specific muscle groups to contract and stabilize specific joints during functional movements. We never want to add strength to dysfunction, for that will further perpetuate potential movement imbalances. Our goal in Stabilization Phase is to develop optimal movement patterns to reduce risk of injury, optimize performance in the field, and set you up for rapid progression in later phases.

2

Strength Endurance

No funny business here, the goal is in the name, we are building muscular endurance!

Strength Endurance Phase

You can count on seeing plenty of new strength-based exercises and workouts designed to challenge your muscular endurance, while still integrating components of Stabilization Phase. Additionally, Strength Endurance phase utilizes more advanced mobility techniques like Active-Isolated Stretching and Active-Release Technique to dive deep into breaking up myofascial adhesions to improve range of motion. 

3

Power Phase

With a primary focus on developing Rate of Force Production - your musculoskeletal system’s ability to quickly and powerfully fuel muscle contractions under various levels of stress.

Power Phase

with a primary focus on developing Rate of Force Production - your musculoskeletal system’s ability to quickly and powerfully fuel muscle contractions under various levels of stress. Despite this goal, we still draw on major components from both Stabilization and Strength Endurance Phases due to the inherent nature of our workouts. Similar to previous phases, Power Phase comes complete with continual progressive loading of cardiovascular training, elevation gain, pack carries and mobility routines.

Program Add-Ons

Further enable your success.

Click on each icon to learn more

1:1 Zoom Coaching

60 minute session to discuss training principles, nutrition, menu planning, lifestyle adaptation, active recovery, sleep, meditation, adventure preparation and so much more. Each session is followed up with a custom PDF reviewing topics covered in our meeting with additional resources and relevant links and is available on your member portal.

Nutritional Support

Nutrition plays an integral role in your body’s ability to recover from exercise, build muscular strength and endurance, alter body composition, support immune and endocrine system function, optimize cardiovascular performance, improve mental and emotional well-being, and contributes to disease prevention and mortality. Our support program provides a 7-14 day dietary analysis, Custom Macronutrient Evaluation with Daily caloric, carbohydrate, fat, and protein goals, and Custom Micronutrient Evaluation.

Click on each icon to learn more

Movement Assessment

Using our NASM Corrective Exercise Specialist expertise, we methodically perform a series of postural and movement assessments to identify altered length-tension relationships, muscle imbalances and dysfunctional movement patterns. Once we have identified potential dysfunctional within the kinetic chain, we then prescribe specific stability and mobility exercises to activate underactive muscle systems and relax overactive muscle systems. Our overarching goal of the Movement Assessment is for you to enjoy the freedom of pain free movement optimal performance!

Register Now

Our Basecamp Program is billed on a monthly basis for $99. Upon registering for this program, you’ll be provided to a 7-day initial trial to get you set up for success.

We’ll be sending you a few emails which contain important information, including:

  • A digital waiver and initial assessment form
  • Access to our online community platform
  • Access to our app-based training platform
  • Access to our Strava Community
 
Interested in custom programming?
Click here to register for our Summit Program which includes 3 1:1 Zoom Coaching Sessions monthly, nutrition planning, and movement assessments. The entire program is built based on your needs and goals.

Save 50%  – Use code Nepal2022

Have Questions?

We understand that starting a training program is a commitment you’re making, and we want to ensure that you get the most out of your experience with us. Ahead of registering for one of our programs, we’re available for a consultation where we can learn more about you and answer any questions you might have.

Coaching Sessions

Adventure can simply be defined as “going into the unknown”. Similarly, your health and fitness journey is an adventure, as many unknown variables and challenges will present themselves along the way. Our 1:1 Coaching Sessions aim to provide guidance, information and support to navigate when the route seems less obvious. Executed on Zoom, this is an opportunity to dive deep into your training program and outdoor pursuits that need extra care and attention. Topics we love to cover in our sessions include specific exercise technique, mobility guidance, nutritional counseling, menu planning, lifestyle adaptation, adventure preparation, mindfulness and meditation, gear selection, and so much more! We often screenshare live presentations which can be recorded and shared with you upon request.

Live Coaching Sessions truly are the lifeblood of our training program and allow for the highest level of support and customization. We approach each session with empathy, compassion, and vulnerability – never judging any athlete for where they are on their adventure of life. Our mission is to help you Reach Your Summit, which can only be achieved when both parties are present and have an open mind when collaborating on personal and sometimes challenging topics.

When booking your Coaching Session, include as much detail as possible about topics you wish to explore to give us the opportunity to plan ahead and prepare. This allows us to do our due diligence and deliver a professional and informative presentation. If we have additional questions about your session, we will reach out to you via email.

Includes:

Live 60-minute zoom session covering topic of your choice
Accompanying custom PDF pertaining to topics covered with additional resources
Recorded copy of our session

$85/hour

How conscious are you of the foods you put in your body? Have you ever considered how food might impact your mood, athletic performance, and longevity? Despite being absolutely imperative to the success of any training program, nutrition continues to be a department that plagues many athletes. Nutrition plays an integral role in your body’s ability to recover from exercise, build muscular strength and endurance, alter body composition, support immune and endocrine system function, optimize cardiovascular performance, improve mental and emotional well-being, and contributes to disease prevention and mortality. If nutrition plays such a key role in health, why do so many miss the mark?

In today’s society, nutrition is a hot topic. With so many “diets” and information available, how can you possibly know what is actually best for your body and your goals? Our Nutritional Evaluation aims to tackle the essence of this question through a practical, research-based approach. Using our NASM Certified Nutrition Coach and Plant-Based Sports Nutrition Coach knowledge, we take an in-depth look at your current diet, analyzing your caloric intake, caloric needs, macronutrient profile, micronutrient profile, and breakdown the foods you eat on a regular basis. From here, we offer suggestions of how you can make simple and effective changes to your diet to optimize your health and performance.

Plant-Based does not mean vegan! There are a lot of misconceptions about plant-based diets, and we are here to shed light on the reality of the situation. A plant-based diet simply means a majority of consumed calories come from whole, unprocessed, plant-based sources such as fruits, vegetables, whole grains, nuts, seeds, and legumes. One could still eat meat, fish, eggs, and dairy products and reap the tremendous benefits of a plant-based diet. There is an overwhelming body of evidence supporting that a predominantly plant-based diet contributes to disease prevention and improved athletic performance. 

Nutrition, similar to fitness, is a journey. You will never get “there”. Your body is ever changing, and your diet should reflect that. No coach, nutritionist, or health-nut in the world can tell you exactly what foods or diet is perfect for your body. It is only through diligent practice, research, and experimentation that you can truly discover the optimal way to fuel your body. Our Nutritional Evaluation is simply another effective tool to help you optimize your health in this wonderful adventure of life!

Includes:
· 7-14 day dietary analysis
· Live 60-minute zoom session reviewing your dietary analysis
· Custom Macronutrient Evaluation PDF
· Daily caloric, carbohydrate, fat, and protein goals
· Custom Micronutrient Evaluation PDF
· Daily vitamin, mineral, and cholesterol goals

$199

Movement Assements

Just like navigating in the mountains, if you don’t know where you are, how can you possibly know which way to go? Our in-depth Movement Assessment helps to create a starting point for you to begin your fitness journey. Movement represents the integrated function of several systems within the body; the muscular, skeletal, and nervous systems. When this triad is operating correctly, we create optimal structural alignment and neuromuscular coordination. This can only be achieved by establishing normal length-tension relationships throughout the entire musculoskeletal system. Length-tension relationship refers to the resting length of a muscle and how much tension can be produced from this position. Essentially, optimal muscular flexibility and optimal muscular functionality work in unison to optimize performance.

Due to advances in technology, mostly sedentary occupations, and repetitive motions through activity and daily life, most of the population, athletes included, surfer from altered length-tension relationships. These altered length-tension relationships can manifest in the functional relationship of muscle groups, creating muscle imbalances. Ultimately, muscle imbalances lead to dysfunctional movement within the kinetic chain.

Using our NASM Corrective Exercise Specialist expertise, we methodically perform a series of postural and movement assessments to identify altered length-tension relationships, muscle imbalances and dysfunctional movement patterns. Once we have identified potential dysfunctional within the kinetic chain, we then prescribe specific stability and mobility exercises to activate underactive muscle systems and relax overactive muscle systems. Our overarching goal of the Movement Assessment is for you to enjoy the freedom of pain free movement optimal performance! 

Assessments:

– Static Postural Assessment – Anterior, Posterior, & Lateral View

– Overhead Squat Assessment – Anterior & Lateral View

– Step Up Assessment – Anterior & Lateral View

– Flexibility Assessment – Downward Dog, Low Lunge, Forward Fold

 

Includes:

Live 60-minute zoom session reviewing your movement assessments

List of potential overactive and underactive muscle 

3-5 custom corrective exercise routines focusing on strengthening underactive systems

3-5 custom mobility routines targeting your overactive systems

MP4 copy of your Movement Assessment 

$199

New Client Special

We are currently on an expedition in Nepal, which you can follow here. While we cannot onboard new clients to the Summit & Expedition Programs until late October, we are offering a 50% discount for the first month on the Basecamp Program! This will jumpstart your fitness and get you ready to dive into your custom program as soon as we return. Namaste!