base camp athletics

spring & summer programming

strong, resilient & mountain-ready.

sustainable training to fit your current season.

Find seasonal program options within the Base Camp Athletics membership below.

Programs are designed in 3-month progressive blocks. You have the ability to switch between programs as needed.

You can find more information, including equipment needs and FAQ’s on the Base Camp Athletics page.

Unsure of the best fit? Take this quiz and email me if you’ve got more questions.

put me in, coach.

BASE BUILD

what good is a strong house without a sturdy foundation? if it’s been a while since you’ve trained consistently, start here!

the goal:
movement quality & building capacity

  • You’ve lifted before…but it’s been an on-again, off-again relationship over the past 2-3 months.

  • This block features two 6-week phases.

    • Phase 1: 2 full body days per week, 30-45 min per session

    • Phase 2: 2 full body per week, 30-45 min per session

    • Basic/Home Gym ONLY

  • Our focus is movement quality and building capacity in your muscles, tendons, and ligaments.

    • Phase 1: we use controlled tempo and basic movements at moderate weights to dial your control and mind-muscle connection

    • Phase 2: we’ll dial up the intensity slightly, adding REPS first, then load, to keep building you up.

SUMMER PREP

it’s giving energizer-bunny. go further & feel better because your legs, core and back have ENDURANCE, bb!

the goal:
muscular endurance & fatigue resistance

  • Trail runners, hikers, bikers (road/gravel/MTB) who want to tackle big summer adventures without saying “oh my QUAD, Becky! I can’t walk down stairs” the next day.

  • This block features three 4-week phases.

    • Phase 1 & 2: 3 full body days, 45 min per session. Optional conditioning.

    • Phase 3: 3 days, 45 min per session. Full, Full, Upper (as you start to get out on trails more I want you to feel FRESH)

    • Basic/Home gym and Full Gym/Barbell versions available.

  • Our focus is building fatigue resistance and recoverability in your muscles. We do that by…

    • Phase 1: high capacity work (higher reps at weights that still feel challenging)

    • Phase 2: increasing work to rest ratios and teaching your body to RECOVER and then keep GOING

    • Phase 3: similar pattern supersets teach your muscles how to fire when fatigued.

STRENGTH

you’ve got a solid base - now it’s time to raise your strength ceiling so hard slogs feel easier this summer.

this program will fill the strength & power buckets that endurance sports leave empty.

the goal:
raise your strength ceiling

  • Intermediate to advanced lifters (have been lifting consistently for 6+ months) ready to gain serious strength (or test the waters of going heavy first the first time)

    This program is higher load, LOWER volume - so can be a nice complement if you’re in “endurance ramp mode” - we’ll fill some of the strength and power buckets

  • This block features three 4-week phases.

    • All phases feature 3 full body days with a main lift focus. Workouts will be 45-60 minutes.

    • Full Gym/Barbell recommended. There is an at-home option BUT you’ll need HEAVY DB or KB to challenge your body in 3-6 rep range.

  • Our focus is building confidence going heavier and building STRENGTH.

    This requires muscular strength and the nervous system to FIRE and RECRUIT. We do this by…

    • Phase 1: Repeat strength work focused on dialing loading and control at heavier loads.

    • Phase 2: Test the waters and build confidence going heavier using wave loading (my favorite training method)

    • Phase 3: We go heavier yet with another wave loading phase.

      NOTE: We will not do a true “all out max” test - I recommend leaving 1-2 reps in the tank. But as you go heavier, always use a spotter or safety bars, and know how to BAIL.

MAINTENANCE

already logging lots of miles on your feet or bike? just in a busy season of life? MAINTAIN those hard-earned gains with a minimum effective dose of strength work.

the goal:
strength maintenance & life balance

  • Folk who need a low-dose, lower-time commitment in their current season

    • Have spring or early summer endurance events and are already logging lots of run/bike/hike time

    • Are in a busy season of LIFE

    • 2 full body days, 30-45 minutes per se.ssion

    • The key to maintenance is lower volume, relatively challenging intensity - so you will want to have heavier weights available.

    • Basic/Home gym & Full Gym/Barbell versions available.

  • Our focus is maintaining as much strength as muscle as possible - while not competing with the demands of your endurance sports/life.

    Keeping workouts RECOVERABLE is key. To do this we…

    • Keep main lifts relatively heavy (strength range) but volume low

    • Round out accessory work and functional core to keep you balanced

    • Keep workouts efficient (supersets or circuits) so time in the gym doesn’t clash with your sports/life.

Purposeful, season-specific training built for the mountains meets community support.