Weekend Warrior

This 12-week periodized program is designed to physically and mentally prime you for the rigors of hiking and backpacking. Perfect for both seasoned hikers and novices, we focus on building the muscular strength, cardiovascular endurance, and the resiliency needed to conquer any trail with confidence.

Your journey to peak physical readiness for adventure starts here!

Daily Workouts

Trainer Support

Cardiovascular Programming

Program Features

  • Training App

    - 24/7 Access to your training program
    - Message your trainer and training community
    - 700+ exercise, mobility, and philosophy videos
    - Daily hiking-focused workouts
    - Daily mobility routines
    - Weekly cardiovascular programming
    - Garmin, Apple Watch, MyFitnessPal and Withings integration

  • Goals

    - Endurance: Improve cardiovascular stamina for those long, winding trails.
    - Strength: Build muscular endurance to navigate the toughest terrains and carry essential gear.
    - Mobility: Enhance joint movement and flexibility to prevent injuries and move with ease.
    - Nutrition: Learn how to fuel your body efficiently for sustained energy during your adventures.

Weekend Warrior

7-day Free trial

Programs Start Every Monday

Monthly Subscription
$33 monthly
90-Day Access
$85 one-time payment

Join our Weekend Warrior Program with a 7-Day Free Trial and flexible payment options for every adventurer. Your program will start the following Monday after sign up. Choose from a monthly subscription at just $33, or opt for 90-day access for $85 (15% savings). Once registered, you’ll gain access to your OAT Athlete Portal, with additional resources relevant to your program. Don’t forget to check your email for instructions to download the ABC Trainerize App from the App Store or Google Play. After setting up your account, complete our Digital Waiver and Consultation Form to start your mobility journey!

Program Flow

1

Stabilization

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

Stabilization Phase

This initial phase prioritizes exercises that improve functional stability and core strength, crucial for rugged terrains. With a repetition tempo of 4/1/2 (4 seconds eccentric, 1-second isometric, 2 seconds concentric), each movement is designed to enhance muscle control (neuromuscular efficiency) and endurance. Expect to engage in balance-enhancing workouts, core-stabilizing routines, and joint-friendly exercises. This phase sets the groundwork for more advanced training, ensuring your body is well-prepped and resilient.

2

Strength Endurance

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

Strength Endurance

Transitioning from stability, this phase intensifies focus on muscular strength and endurance. The 2/0/2 tempo (2 seconds eccentric/concentric with no pause) challenges your muscles more dynamically, promoting strength gains without compromising endurance. Exercises become more complex, involving multi-joint movements and increased resistance. This phase is critical for developing the muscular stamina required for extended backpacking trips and challenging hikes, equipping you with the endurance to go further.

3

Power

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

Power Phase

This final phase is all about maximizing your power output, crucial for navigating steep and uneven terrains. The tempo here is variable (x/x/x), focusing on explosive, fast-paced movements. Expect plyometrics, agility drills, and power-focused lifting. This phase transforms your built-up strength and endurance into powerful, efficient movements. The result is a significant enhancement in your ability to tackle challenging trails with agility and speed.

Program Requirements

Equipment

Enhance Your Training with the Right Equipment

 

In the Weekend Warrior 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:

  • 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 35-70L Backpack*: Simulates real hiking 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.

 

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.

Weekend Warrior

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.

Weekend Warrior

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.

Weekend Warrior

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.