Summit

This highly individualized program is designed to maximize your potential as an outdoor athlete and provide the highest level of support. If your goal is to climb big mountains, trek to high altitudes, or crush a thru-hike, this program will significantly increase your chances of enjoyment and success. With our high-level customization, this program will meet you where you’re at, regardless of experience or fitness level.

Custom Daily Workouts

1:1 Coaching

Ongoing Assessments

Program Overview

Following our proprietary, science-based OAT Training Pyramid, we progress athletes through the Phases of Training; Assessment, Stabilization, Strength Endurance, Power, and Peak Performance.

This is a highly customizable program that is designed for each athlete that joins this program. Working with your Certified Personal Trainer, you’ll develop a plan that is tailored to your needs and goals.

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. 

Perhaps the most valuable component of the Summit Program is our private, 1:1 Zoom Coaching Sessions. This is a place to dive deep into topics such as 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.

Outside of the health and fitness programming, Summit Program athletes have full access to our Adventure Prep resources! Based on the support you need we offer virtual gear checks, gear recommendations, itinerary planning, risk management support, weather resources, backcountry menu plans, GPX file sharing, wilderness navigation tutorials, LNT Principles and much more!

Athletes in the Summit Program are granted access to the OAT Community Forum via their member portal on our website. Here you can interact with the entire OAT Community to get workout advice, menu planning ideas, beta for upcoming adventures, and more. You will also be invited to the OAT Strava Club where we frequently host exciting challenges for athletes to compete for fun prizes! 

Personal Training Mikey Bell Demonstrating Bosu Ball Exercises

Included Program Benefits

As O.A.T.’s premium training option, our Expedition Program packs many features to help you reach your goals and dream summit. These options are provided as add-ons with our other programs are included with this program.

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1:1 Zoom Coaching

3 sessions are included per month 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.

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Custom Programming

Working with your NASM Certified Personal Trainer, you'll have a custom training program built for you that is...

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!

Program Features

  • Custom Workouts

    - Workouts based on based on goals, equipment, and assessments
    - Cardiorespiratory programming
    - Mobility routines to correct muscle imbalances
    - Speed, agility, and quickness workouts
    - Active recovery practices and coaching
    - Hiking and pack carrying program

  • Assessments & 1:1 Support

    - Initial Movement & Movement Reassessment
    - In-depth Nutritional Evaluation
    - 3 Zoom Coaching Sessions Per Month

  • 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

Assessment Phase

We begin by collecting objective physiological data like resting heart rate, biometrics, and body measurements, as well as subjective data about your perceived fitness level, confidence, and your biggest anticipated challenges.

Assessment Phase

We begin by collecting objective physiological data like resting heart rate, biometrics, and body measurements, as well as subjective data about your perceived fitness level, confidence, and your biggest anticipated challenges. From here, we focus heavily on full-body functional Movement Assessments, in-depth Macronutrient and Micronutrient Evaluations, as well as execute a wide range of core strength, lower body strength, upper body strength, and cardiovascular performance assessments. Our comprehensive Assessment Phase allows us to create an ideal training methodology for you to maximize results, reduce risk of injury, and serves as a tool to monitor objective results throughout the program. 

2

Stabilization Phase

Emphasizes developing Neuromuscular Efficiency, implementing Corrective Exercise Techniques, and learning our fundamental principles to continue building upon throughout your training program.

Stabilization Phase

Emphasizes developing Neuromuscular Efficiency, implementing Corrective Exercise Techniques, and learning our fundamental principles to continue building upon throughout your training program. This phase is absolutely critical to the success of all outdoor athletes and is frequently revisited throughout your program. Ultimately, this phase sets the stage for optimal performance and adaptation in upcoming phases. Cardiorespiratory Training also begins in Stabilization Phase, programming individualized running, hiking, and pack carry workouts based on your goals and cardiovascular performance assessment. You will be introduced to our foundational mobility routines, practicing and becoming intimately familiar with self-myofascial release, dynamic stretching, and static stretching. To their surprise, most athletes will experience significant changes in their posture, mobility, and overall performance in just the first month of training. 

3

Strength Endurance Phase

Our primary goal is to develop muscular endurance, complemented by improving cardiovascular performance and diving deeper into more advanced mobility techniques such as Active Release Technique, Active-Isolated Stretching, and Trigger Point Release.

Strength Endurance Phase

Our primary goal is to develop muscular endurance, complemented by improving cardiovascular performance and diving deeper into more advanced mobility techniques such as Active Release Technique, Active-Isolated Stretching, and Trigger Point Release. Workouts continue to systematically increase in intensity and duration to elicit the specific adaptations necessary to maximize an athlete’s success in Strength Endurance Phase. Cardiovascular Training proportionally increases in demand with longer training hikes and ramping up elevation gain necessary for your objective.

4

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.

5

Peak Performance Phase

By now, you have learned most of our training principles and your body has undergone serious adaptation and transformation. You are ready to take on the challenge you have had your eyes on.

Peak Performance Phase

This phase focuses on fine-tuning your fitness, active recovery and re-stabilization techniques to get your body in optimal condition for your upcoming objective. Additionally, this is where we reassess our initial tests from Assessment Phase and take an objective and subjective look at results cultivated throughout the program. Upon returning from your big objective, we generally implement a 1 to 2 week active recovery training block to minimize overtraining before re-entering the OAT Training Pyramid at the appropriate phase.

Due to the periodized nature and customization of the Expedition Program, training never “ends”. After thoroughly debriefing your objective and overall experience in the program, we identify areas that still need improvement and implement strategies to reach a new level of adaptation. Depending on your next goal, time to that goal, and your performance in the program, the trainer and athlete will agree on the most appropriate phase to re-enter the program.

Register Now

Our Summit Program is billed on a monthly basis for $450. Upon registering for this program you’ll be provided to a 7-day intial training program which is provided to all clients to get you ramped up and prepared to start your custom programming.

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
  • Scheduling link for your initial assessment
 
Interested in saving $117/mo?
Click here to register for our Expedition Program which is the same program as our Summit Program but billed on an annual basis.

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

3 Sessions Included, Per Month

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
· Custom Macronutrient Evaluation PDF
· Daily caloric, carbohydrate, fat, and protein goals
· Custom Micronutrient Evaluation PDF
· Daily vitamin, mineral, and cholesterol goals

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!