Trek
Prep™
Training That
Translates to Your Trek.
Trek Prep is built around the real demands of consecutive days on trail. Structured phases, progressive cardio, and trek-specific strength work to prepare your body for the miles ahead.
Every Phase.
Every phase of training is grounded in exercise science and modeled after the NASM Optimum Performance Training framework. Becoming stronger on the trail takes a systematic approach, and this program respects that process. We've taken the guesswork out of how to train effectively so you can focus on showing up and doing the work.
Demands of the Trail.
Every session is designed around the specific demands of multi-day trekking; vertical gain, descent control, ankle stability, and pack weight management across consecutive days. Trek Prep is built on a gradual, deliberate progression preparing you not just for this trek, but for a lifetime of adventures.
in Your Corner.
You'll have a dedicated Certified Personal Trainer from day one. Message them directly through the OAT Fit App with questions about modifications, program progression, or outdoor gear recommendations. We draw on our own outdoor experience to provide thoughtful guidance and help you move toward your goals with confidence.
Train Alone.
OAT is built around a supportive community of like-minded people who love spending time outside. You'll have access to monthly Zoom meetings, the in-app community message board, and a network of hikers and backpackers around the world all training toward their own objectives.
Real People. Real Adventures.
7-Day Free Trial
Billed monthly. Cancel anytime.
Best if you want to try the program before committing long-term. Includes the full 6-month periodized progression.
- Full 6-month periodized progression
- 1:1 messaging with your dedicated trainer
- Community access + monthly Zoom sessions
- 11-Day Trail Ready Challenge included
7 days free · Then $33/month · Cancel anytime
One-time payment. 3 months of full access.
Covers the first 3 months of the program. Great if you have a trip or objective coming up soon.
- First 3 phases of training
- 1:1 messaging with your dedicated trainer
- Community access + monthly Zoom sessions
- 11-Day Trail Ready Challenge included
7 days free · Then $85 one-time · Full 3-month access
One-time payment. 6 months of full access.
Enough time to complete the full 27-week program. The best value if you're committed to showing up and doing the work.
- Full 9-phase periodized progression
- 1:1 messaging with your dedicated trainer
- Community access + monthly Zoom sessions
- 11-Day Trail Ready Challenge included
7 days free · Then $149 one-time · Full 6-month access
All memberships include the same program, the same coaching, and the same community.
Secure checkout via Stripe · Instant app access
A Program That Builds on Itself.
Eight structured phases built on an evidence-based, periodized approach modeled after the National Academy of Sports Medicine's Optimum Performance Training model. A slower, more deliberate progression designed for trekkers who want to show up strong and stay injury-free. Every phase has a purpose. Every week builds on the last.
Stabilization
Foundation & Movement Quality
Core strength, balance, and joint stability built from the ground up. Six weeks of biomechanics and movement quality before any serious load is added. A stable body is a body that can be trained safely for the long haul.
Strength Endurance
Endurance & Durability
Posterior chain for the climbs, anterior chain for the descents. Plyometrics for reaction time, mobility for range. The bridge from stable to capable layering endurance onto the foundation you've built.
Tendon Adaptation
Connective Tissue Resilience
Tendons adapt slower than muscle by six to eight weeks. This phase gives connective tissue its own dedicated programming. Slow, heavy, deliberate tempos drive collagen synthesis and build the joint resilience that long days on trail demand.
De-Load #1
Integration & Recovery
A scheduled reset. Lighter activity that maintains the base while lowering joint and muscle stress. Recovery isn't bonus time off it's part of how the body absorbs the work. Built in, not optional.
Vertical Performance
Climbing Power & Descent Control
First true vertical stress. Pack-loaded climbs, controlled descents, and the power output trekking actually requires when the trail tilts up. Your body has been built for this moment now it gets to prove it.
De-Load #2
Fatigue Recovery
Mid-program tissue check-in. Calm everything down before the most trail-specific block begins. Unload the accumulated vertical fatigue and earn the right to load again.
Trail Performance
Real-World Trek Readiness
Everything you've built power, strength, stability, endurance woven into one cohesive block. Familiar movements with fresh variations. This is where things start to feel fluid, strong, and trail-ready. The biggest sessions of the program. You finish strong.
De-Load #3
Trek Ready
The closing reset. The work is done. This week is for absorbing it. From here, the body is trek-ready and the next adventure builds from a completely different starting line.
Trek Prep Doesn't Have a Finish Line.
You don't need to complete all 27 weeks before your trek. Enter at any point, train from where you are, and come back to it. This program is built to be returned to.
A week built for the trek.
Click any day to see what's inside. Every session has a purpose.
Any day can be shifted to fit your schedule — the structure adapts to your life.
Which One Is
Right for You?
- Ideal for trekkers 50+
- Slower, more deliberate progression
- Joint-first with a dedicated Tendon Adaptation phase
- Minimal plyometrics, easy to modify
- Trek simulation block consecutive days that feel familiar, not foreign
- 27 weeks, 8 phases, 3 built-in de-loads
You're heading to a hut-to-hut route, a guided trek, or an iconic pilgrimage. You want a slower, more deliberate progression that prioritizes joint health and longevity. Minimal plyometrics, lighter ruck weight, and a program built to keep you trekking for decades to come.
- Multi-day backpacking with a loaded pack or self-supported treks
- Progressive plyometrics and power training
- Includes strength and hypertrophy blocks
- Performance-focused, built for the backcountry
- 27 weeks, 9 phases, 2 built-in de-loads
- Built for the transition from day hikes to multi-day thru-hikes and overnighters
You're preparing for a self-supported trek or multi-day backpacking trip. There's more rucking in this program, more plyometrics, and a higher overall intensity. Built for the transition from day hikes to overnighters so you can show up to the trailhead ready for the long haul.
Before You Lace Up.
Your free trial is Week 1 of the actual program. Not a preview, not a sample the real first week of Trek Prep with full coaching access included. If it is not the right fit, cancel before day 8 and you will not be charged. We send reminder emails so nothing sneaks up on you.
What's included in the free trialThe minimum you need is a sturdy step and a set of weights. Most sessions are built around simple, accessible equipment you likely already have. A good pair of hiking shoes and a daypack round out the essentials. Download our equipment list for the full breakdown.
View the Equipment ListNot at all. Trek Prep is designed to be completed anywhere a gym, a garage, or a flat city block. The cardio and uphill work can be done on a treadmill or StairMaster, and your trainer can help you adapt any session to whatever terrain and equipment you have access to.
The program opens with a full Stabilization Phase built around movement quality and aerobic foundation before any real load or intensity is introduced. Every exercise has simpler entry points, and your trainer checks in to gauge how sessions are feeling and whether you are ready to progress. You move at the pace that makes sense for your body, not a generic timeline.
Your program lives in the OAT Fit App, available on iOS and Android. You can also access everything from a desktop browser if you prefer a bigger screen. Two guides walk you through both options.
Download the OAT Fit App Access on desktopIt means a real trainer reads your message and responds personally. You have a dedicated point person from day one and can reach them directly through the OAT Fit App. Questions about modifications, sessions, soreness, or anything else get a real answer, not an automated reply.
How messaging worksLife happens. Missing a week does not derail the program. The OAT Fit App lets you drag and drop your schedule, and your trainer can walk you through the best re-entry point based on where you left off. Consistency over time matters far more than a perfect streak.
Read the full guideYou can renew and run the program again with more load and intensity many members do multiple rounds and continue progressing. You can also transition into Backpacker's Bootcamp, which is built for self-supported multi-day trips and overnight treks where you're carrying your own gear. Your trainer can help you figure out the best next step based on your goals.
Membership renewal guideYes. You can cancel anytime during your free trial and you will not be charged. We send reminder emails before your trial ends so nothing sneaks up on you. Monthly memberships can also be cancelled at any time through your account with no hoops to jump through.
How to cancel your membershipTrain on the OAT Fit App.
Your full program, coaching, and community — all in one place. Available on iOS, Android, and desktop.
Every session includes full coaching cues and detailed video instruction so you always know exactly how each movement should look and feel.
See your program up to two weeks in advance from your calendar. Drag and drop sessions to fit your schedule without losing momentum in the program.
Train from your phone, tablet or desktop from anywhere in the world. Your program is always available when you need it.
Questions?
We're Here.
We are real people and we actually reply. If you don't hear back within a day or two, we're probably off the grid on an adventure. We'll get back to you as soon as we're back in the office.