Trek Prep

Prepare for your next international trek with a program designed to enhance your endurance, strength, and stability. Tailored to help you confidently handle consecutive days of challenging hikes, this regimen ensures you’re ready to tackle diverse terrains and transform your trekking goals into memorable adventures.

Why Prep For Your Trek?

At OAT, we specialize in preparing you for international treks, equipping you with the essential skills and stamina for prolonged hiking adventures. The Trek Prep Program employs science-backed training strategies to enhance your physical endurance and reduce the risk of injury, ensuring you can handle diverse and demanding terrain confidently. Whether you’re planning your first multi-day trek or seeking to improve your trail performance, this program is designed to build your strength, stability, and endurance to transform challenging treks into rewarding experiences.

Benefits & Results

7-Day Free Trial

Try any of our training programs risk-free for a week. Experience customized workouts and support that will prep you for your trek.

PROGRAM STARTS EVERY MONDAY

Monthly

$33/monthly
  • Training Program on OAT's App
  • Daily Trek-Specific Workouts
  • 1:1 Messaging With Your Trainer
  • Progress Tracking & Analytics
  • Community Support & Challenges
  • Flexible Month-to-Month Payments

Training Pillars

  • Stabilization

    Master the fundamental biomechanics to enhance your balance and refine every step on the trail. Build the essential stability needed to navigate diverse terrain and endure extended treks.

  • Strength

    Develop the strength to traverse challenging treks. Strengthen your legs, core, and upper body to confidently manage your gear and sustain rigorous daily hikes over any terrain.

  • Plyometrics

    Enhance your reaction time and explosive power. Train to quickly adjust to the changing trail conditions and obstacles, increasing agility for dynamic movements required on unpredictable trails.

  • Mobility

    Increase your flexibility to maneuver through tricky sections of the trail and protect your body with targeted routines. Improve your range of motion and reduce the risk of injury, ensuring you can continue trekking more efficiently and safely.

  • Cardio

    Build the endurance needed to maintain high energy levels during long trekking days. Our cardio program is crafted to boost your stamina and respiratory efficiency, helping you thrive during extensive treks.

Program Progression

The Trek Prep Program systematically moves you through three unique phases of training.

1

Stabilization

Establish a solid foundation in Stabilization Phase, focusing on enhancing balance, coordination, and joint stability.

Stabilization Phase

This foundational phase emphasizes the development of core and joint stability, essential for managing uneven terrain during treks. Employing NASM’s Optimum Performance Training model, the Stabilization Phase integrates exercises with slow tempos and high repetitions to improve neuromuscular efficiency and functional strength. Expect to engage in balance and proprioceptive-enhancing movements that prepare your body to better adapt to the shifting demands of prolonged hiking, reducing the risk of injuries and enhancing overall trekking performance.

2

Strength Endurance

Build and expand your muscular endurance in Strength Endurance phase, perfect for those longer trails and steep hills.

Strength Endurance

Building upon the stabilization groundwork, this phase shifts focus to increasing muscular endurance and strength. Utilizing supersets that combine strength exercises with stabilization exercises, the program aligns with NASM guidelines to enhance endurance while still promoting muscle growth. This method ensures you can endure back-to-back trekking days with varied intensity and duration. Training in this phase also involves increasing the load and intensity to prepare the muscles for the continuous strain of carrying a backpack and tackling long ascents and descents commonly encountered on trekking expeditions.

 

3

Power

Unleash your full potential in Power Phase, where the compass points towards speed and explosiveness.

Power Phase

The Power Phase focuses on enhancing the ability to exert maximum muscular contraction instantly in short bursts of movements, which is crucial for overcoming sudden changes in terrain and obstacles. The training incorporates plyometric drills and advanced power exercises that improve the rate of force production. Following NASM’s performance enhancement strategies, this phase aims to convert the gained strength into speed and power, providing the capability to move swiftly and effectively, especially useful for steep and rugged sections of the trail.

Program Requirements

Equipment

Enhance Your Training with the Right Equipment

In the Trek Prep 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.

Equipment Guide:

  • Yoga Mat*: A must-have for ground exercises, providing comfort and stability.
  • Foam Roller (any density)*: Essential for muscle recovery and flexibility.
  • Lacrosse Ball (or other massage ball)*: A key tool for targeted muscle relief and myofascial release.
  • Supportive and Comfortable Hiking or Running Shoes*: Critical for safe and effective training, especially for outdoor activities.
  • Weights (dumbbells, kettlebells, or plates)*: Versatile tools for strength training, adaptable to various exercises.
  • Fitted 20-45L Backpack*: Simulates real trekking conditions, essential for building endurance.
  • 12-20″ Box, Bench, or Step*: A versatile piece for strength and power exercises.

Optional Equipment:

  • Bosu Ball*: Great for balance and stability training.
  • Stability Ball*: Enhances core workouts and adds variety to your routine.
  • TRX*: Offers a range of bodyweight exercises for strength and flexibility.
  • Agility Ladder*: Perfect for footwork and coordination.

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.

Time

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!

Additional Recommendations

Before embarking on any training program with Outdoor Adventure Training, we encourage our clients to consider the following:

  1. Medical Clearance: Please consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing health conditions, injuries, or concerns.       
  2. 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.

  3. Time Commitment: Consider the time commitment required for the program. Consistency is key to achieving the desired results.

  4. Equipment and Space Requirements: Some programs may require specific equipment or space considerations. Ensure you have access to the necessary resources.

  5. Dietary Considerations: If you have dietary restrictions or are following a specific diet, take note of how this might impact your training and recovery.

  6. Goal Alignment: Ensure that your personal fitness goals align with what the program offers. Each program is designed with specific outcomes in mind.

  7. Risk Acknowledgement: Be aware that all physical training involves some risk of injury. By participating, you acknowledge and accept these risks.

Additional Recommendations:

  • Stay hydrated and well-nourished to support your training.
  • Listen to your body and rest as needed. Recovery is as important as training.
  • Communicate any concerns or issues with our trainers promptly.
  • Enjoy the process and celebrate your progress along the way, no matter how small.

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!

Program Preview

The weekly calendar view provides a clear, organized overview of your program, enhancing accountability by allowing both you and your trainer to track progress and stay committed to your goals. This feature fosters client success by enabling timely adjustments to workouts and ensuring consistent engagement.

Our in-app guided timer is a fantastic tool for keeping you on track during every routine workouts. This adds an extra layer of accountability by ensuring movements are performed for the correct duration. This feature not only optimizes workout effectiveness but also empowers you to adhere closely to your training schedule, enhancing overall program success.

Our programs boast a vast library of over 700 custom-recorded videos, each created with a personal touch. These videos provide detailed explanations on how each movement is intricately linked to enhancing your outdoor activities. This extensive resource ensures that you not only perform exercises correctly but also understand their direct impact on your outdoor pursuits, elevating your training experience.

Youtube Channel

Check out the OAT YouTube Channel for free trekking and hiking resources!

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.