The Ridge Runner Program is designed to bridge the gap between strength training and trail performance, integrating balance work, plyometrics, and mobility to build a more resilient, efficient runner. By focusing on stability, muscular endurance, and movement efficiency, this program enhances power on climbs, control on descents, and durability on technical terrain. Mobility and activation drills ensure your body stays balanced and injury-free, counteracting the repetitive demands of running while optimizing overall performance.
Try any of our training programs risk-free for a week. Experience trail-specific workouts and expert coaching designed to build strength, stability, and endurance for stronger, injury-free runs.
PROGRAM STARTS EVERY MONDAY
The Ridge Runner Program systematically moves you through three unique phases of training.
Lay the foundation with balance, coordination, and core strength to stay controlled on technical trails.
Before you can run fast, you need to run strong and stable. This phase focuses on balance, core control, and neuromuscular efficiency, essential for navigating technical terrain, steep descents, and uneven footing. Using joint-friendly movements, single-leg work, and slow-tempo strength exercises, you'll develop the control needed to reduce injury risk and move with confidence on any trail.
Build the muscular endurance needed to power through long climbs and back-to-back trail days.
Trail running is all about sustained effort, and this phase builds the muscular endurance required to tackle long climbs, rolling terrain, and multi-hour runs without breaking down. Expect progressive strength work, integrating loaded exercises, tempo movements, and multi-joint training that improves durability while maintaining efficiency. This phase ensures your legs stay powerful deep into your runs, helping you handle steep, extended efforts with ease.
Develop explosive strength and agility for fast descents, steep ascents, and unpredictable terrain.
This is where strength turns into speed. With a focus on plyometrics, agility drills, and explosive movements, this phase trains your body to react quickly and efficiently to changing terrain. Whether you're charging uphill, navigating rocky descents, or picking up speed on fast singletrack, this phase builds the reactive strength and coordination needed to move effortlessly over the trails.
Enhance Your Training with the Right Equipment
In the Ridge Runner Program, having the right equipment can significantly boost your training results. While we’ve designed the program to be flexible, certain tools are essential for maximizing your experience. Below, you’ll find a list categorizing the required and optional equipment for the program.
Remember, if you don’t have access to any equipment, our Bodyweight Base Camp Program is an excellent alternative.
Equipment Guide:
Optional Equipment:
Note: An asterisk (*) indicates required equipment. “Optional” denotes tools that can be integrated into the program for additional variety and challenge.*
Explore More: Want to learn more about these tools and how they can benefit your training? Visit our Home Gym Equipment Library for detailed information and tips on utilizing each piece of equipment effectively.
Maximizing Your Training Results: The Importance of Time Commitment
At Outdoor Adventure Training, we recognize that life is more than just training, and perfection isn’t the goal—progress is. To see significant and lasting results, consistency in your training routine is key. While we all have busy lives and unexpected commitments, aiming to meet your training goals at least 4-5 days a week can lead to remarkable improvements.
Here’s a breakdown of the estimated daily time requirements for each phase of the program:
Stabilization Phase (40-50 minutes daily): In this foundational phase, dedicating about 40 to 50 minutes each day will help you build the necessary stability and balance. This time frame is designed to be manageable yet effective, fitting into your daily routine without overwhelming you.
Strength Endurance Phase (45-60 minutes daily): As you progress to the Strength Endurance phase, the intensity and duration slightly increase, ranging from 45 to 60 minutes per session. This extra time allows for more comprehensive strength-building exercises, crucial for endurance on longer trails.
Power Phase (45-60+ minutes daily): The Power Phase, the most intensive part of your journey, requires a commitment of 45 to 60+ minutes daily. This phase focuses on maximizing your power and agility, and the additional time ensures you can thoroughly engage in high-intensity, power-focused workouts.
Field Time – Embracing Outdoor Training Hours:
For athletes focusing on big mountain endeavors and endurance sports, it’s crucial to understand the significant commitment to field time. Initially, this may involve dedicating 2-4 hours each weekend to sport-specific training. However, as you progress and edge closer to your objective, this commitment will gradually increase. Expect to extend your outdoor training to between 6-10 hours, ensuring you are thoroughly prepared for the challenges ahead. This increase in field time is vital for building the endurance, skill, and mental fortitude required for high-level mountain and endurance activities. It’s not just about training your body, but also acclimatizing it to the demands and duration of your chosen adventure.
Balancing Training with Life: We understand that some days will be busier than others, and it’s okay if you can’t hit the mark every single time. What matters most is your overall consistency and dedication. Even if you can’t dedicate the full recommended time on certain days, doing what you can is better than doing nothing at all. Remember, every step forward is a step towards your goals.
Stay committed, stay flexible, and watch as you transform into a stronger, more capable version of yourself. Let’s make every minute count!
Before embarking on any training program with Outdoor Adventure Training, we encourage our clients to consider the following:
Fitness Level Assessment: Evaluate your current fitness level. Our programs are designed with various levels of intensity and skill, and it’s crucial to choose one that aligns with your capabilities.
Time Commitment: Consider the time commitment required for the program. Consistency is key to achieving the desired results.
Equipment and Space Requirements: Some programs may require specific equipment or space considerations. Ensure you have access to the necessary resources.
Dietary Considerations: If you have dietary restrictions or are following a specific diet, take note of how this might impact your training and recovery.
Goal Alignment: Ensure that your personal fitness goals align with what the program offers. Each program is designed with specific outcomes in mind.
Risk Acknowledgement: Be aware that all physical training involves some risk of injury. By participating, you acknowledge and accept these risks.
Additional Recommendations:
By considering these factors, you can make a more informed decision about your participation in our programs and set the stage for a successful and enjoyable training experience!
Check out the OAT YouTube Channel for free trail-specific training resources!
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.
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