STRENGTH & CONDITIONING
Get Stronger. Improve Your Fitness. Feel Better.
A 12-week personal training program for adults who want to build strength, gain muscle, improve body composition, and develop better overall fitness.
Your program is matched to your starting fitness, available time, and equipment, with options ranging from short, simple workouts to more demanding strength and conditioning.
Includes
PREMIUM
Direct coaching support
12 week functional strength & conditioning
PROGRAM OVERVIEW
Strength & Conditioning is a 12-week personal training program designed to help you build strength, improve fitness, gain muscle, improve body composition, and create a consistent training routine.
Your program is matched to your current fitness, available time, and equipment, with three versions ranging from simple 20–30 minute workouts to more demanding 45–60 minute training sessions.
Each version combines progressive strength training with optional aerobic conditioning and flexible weekend activity, giving you a clear structure that can grow with you over time.
You don’t need a sport or event to train for. Getting stronger, fitter, and healthier is enough.
Personal Training Built Around Where You’re Starting
WHO IS THIS PROGRAM FOR?
A good fit if you are:
✓ New to strength training and want a simple place to start
✓ Returning to exercise after time away
✓ Looking to build or regain strength
✓ Wanting to gain muscle and improve body composition
✓ Trying to improve general fitness, work capacity, and health
✓ Looking for a sustainable routine that fits your available time
✓ Already training consistently and ready for a more demanding strength and conditioning program
This program is for adults who want a clear, progressive training plan without needing to prepare for a specific sport, race, or mountain objective.
Who Is this Strength & Conditioning Program For?
Your starting fitness, available time, and equipment determine which version of the program is the best fit.
PROGRAM VERSIONS
Choose the Training Level That Fits Your Life
Strength & Conditioning comes in three versions based on your starting fitness, available time, and equipment.
ESSENTIAL
20–30 minute workouts
3 days per week required, with optional cardio on additional days
Equipment: dumbbells and resistance bands
Best for beginners, people returning to training, or anyone who wants a simple and sustainable strength routine.
STANDARD
30–45 minute workouts
4 days per week required, with options to add
Equipment: dumbbells, kettlebells, resistance bands, TRX straps/adjustable gym rings, and a sturdy box or bench
Best for people with some training experience who want more strength, conditioning, and overall weekly volume.
PERFORMANCE
45–60 minute workouts
At least 5 days per week
Equipment: dumbbells or barbell, kettlebells, resistance bands, sturdy box or bench, dip rack, TRX straps/adjustable gym rings, and pull-up bar
Best for experienced trainees who want a more demanding strength and conditioning program with greater volume and progression.
You’ll select the option that best matches your starting point, and your intake helps confirm the right fit.
What You'll Build
Your Foundation
Outdoor Fitness Foundation develops the physical qualities and habits that support stronger, more consistent days outside.
Develop practical full-body strength using bodyweight, resistance bands, dumbbells, and simple movement patterns that transfer directly to mountain activities.
Strength
Build aerobic/cardiovascular health needed to hike farther, climb longer, recover faster, and enjoy more time outside.
Endurance
Improve balance, stability, coordination, mobility, and body awareness through structured movement training.
Athletic Skills
Learn and experience how sleep, nutrition, hydration, and recovery influence performance and long-term progress.
Recovery Habits
Perhaps the most important adaptation of all. Learn how to train consistently despite work, family, travel, and life's inevitable challenges.
Consistency
Develop the confidence that comes from knowing you're prepared for the activities and adventures you enjoy most.
Confidence
These are the qualities that make you stronger, more capable, and more prepared for more days outside.
Sustainable and Effective Training
Each week follows a clear rhythm so you know exactly what to do, why it matters, and how it fits into real life.
3
SHORT STRENGTH WORKOUTS
3 progressive 20 -30 minute strength sessions each week designed to improve movement quality, durability, and outdoor-ready fitness.
2
SHORT & EASY CARDIO SESSIONS
Simple aerobic workouts that build cardiovascular fitness using your choice of exercise.
1
OUTDOOR ADVENTURE
A flexible workout designed to help you spend time outside doing the activities you enjoy most.
WEEKLY GUIDANCE NOTES
Short notes inside your training calendar to help you understand the purpose of each week and the fundamentals of training, recovery, and long-term progress. So you have clear direction between check-ins and coaching calls.
Delivered & Monitored with TrainingPeaks
Your workouts, notes, and training feedback are organized in TrainingPeaks so you can track progress and stay consistent throughout the program.
A CLEAR WEEKLY RHYTHM
Structure without overwhelm. Flexibility without confusion. Progress that lasts.
HOW IT WORKS
Getting started is simple.
Choose
Select the level of coaching support you need and enroll through TrainingPeaks.
Connect
Create or sign in to your TrainingPeaks account during checkout. You’ll connect to Dane automatically.
Complete
Dane will email your short intake form and waiver.
Train
Once your start date is confirmed, your training will appear in the app.
TrainingPeaks Premium Included
The app is free to download, and Casaval covers your Premium membership while your program is active.
Choose Your Level of Support
Every athlete starts with the same proven training system.
The difference is how much individualization, coaching, feedback, and accountability you want along the way.
Foundation Guided
Essential coaching and support to keep you consistent and moving forward.
$149
per month
✓ 12-week Outdoor Fitness Foundation training program
✓ Coach-paid TrainingPeaks Premium included
✓ Structured strength and aerobic conditioning workouts
✓ Weekly guidance notes built into your training calendar
✓ Unlimited email support
✓ Program Q&A
Most Popular
Foundation Plus
Foundation Plus provides the best balance of structure, accountability, coaching, and value for most athletes.
$249
per month
✓ Everything in Foundation Guided
✓ Monthly program adjustments
✓ Workout review every 2 weeks
✓ Two individual coaching check-ins each month
✓ One coaching call each month
✓ Priority email support
Custom Coaching
Completely individualized training and coaching that meet you exactly where you’re at.
$549
per month
✓ Fully customized training plan
✓ Weekly program adjustments
✓ Weekly workout review and feedback
✓ Nutrition Coaching
✓ Weekly individual check-in emails
✓ Two coaching calls each Month
✓ Priority text support
Not sure which option fits? Foundation Plus is the best starting point for most athletes who want structure, feedback, and accountability without full custom coaching.
No separate TrainingPeaks subscription is required. Casaval covers your Premium membership while your coaching is active, a $19.95/month retail value.
Built by a Coach Who Understands
Starting From Where You Are
Outdoor Fitness Foundation was created by Dane Brinkley, founder of Casaval Personal Training, mountain guide, and certified personal trainer.
Dane’s perspective on training began with his own return to health after years of serious illness related to Crohn’s disease. Starting from zero taught him not to take health, movement, or consistency for granted.
Since becoming a coach, Dane has worked with everyone from new mothers, cancer survivors, and older adults returning to fitness, to climbers, skiers, mountain guides, and professional ski patrol teams. He is trusted to lead group training programs for the BCPP Climb Against the Odds team, Crested Butte Ski Patrol, and Kirkwood Ski Patrol.
Foundation brings that experience into a practical training system for people who want to build strength, fitness, and confidence from wherever they are today.
20+ Years Mountain Guiding
Real mountain experience from Mt. Shasta to the Cascades to Denali.
230+ Mt. Shasta Summits
First-hand insight into what it takes to prepare everyday people for big mountain goals.
Certified Personal Trainer
ISSA Elite Trainer with education in strength and conditioning, nutrition, and endurance training.
Trusted by Industry Leaders
A practical training approach used by climbers, skiers, mountain guides, and professional ski patrollers
WHAT OUTDOOR FITNESS FOUNDATION ATHLETES ARE SAYING
“This program gave me the structure I needed to finally be consistent. I’m now stronger and more confident on big days in the mountains.”
Returning to Training
“I felt SO strong physically, I couldn’t believe it. Heavy pack felt comfortable, legs were sturdy, core solid. I had no aches and pains that I usually experience from backpacking.”
Backpacking in the Cascades
“As a busy mom, I needed workouts that fit real life. Foundation is approachable, effective, and has made the biggest difference in how I feel every day.”
Hiker & Mom of Two
Questions Before You Start?
Here are the most common questions about Outdoor Fitness Foundation and how the program works.
Is Outdoor Fitness Foundation for beginners?
1
Yes. Foundation is designed for people who want to build strength, aerobic fitness, movement quality, and consistency from wherever they are today. You do not need to be an elite athlete or already training hard to begin.
Is this program only for mountaineers?
2
No. Foundation is for hikers, climbers, skiers, runners, backpackers, and active adults who want to feel stronger and more prepared outside. It is mountain-focused, but the training qualities apply to many outdoor activities.
What if I’m returning to training after time away?
3
This program is a great fit if you’re returning to training after time away. The progression starts gently and builds gradually, meeting you where you are without overwhelming you.
Short, practical workouts help you rebuild strength, fitness, and the habit of training regularly, without letting training take over your life.
How much time does the program take each week?
4
You only need 3 hours per week. Each week includes three short strength workouts, two short and easy cardio sessions, and one flexible outdoor adventure session. The goal is to build consistency with a rhythm that can fit into real life.
No. The program can be done at home or in a gym. Most workouts use simple tools like bodyweight, resistance bands, dumbbells, and basic movement patterns. If you have access to more equipment, that can be useful, but it is not required.
5
Do I need a gym?
How is the program delivered?
6
Your workouts and weekly guidance notes are delivered through TrainingPeaks, the world’s leading training software. TrainingPeaks is trusted by professionals and everyday athletes and helps you stay organized, track progress, and keep all of your training data in one place.
Do I need a TrainingPeaks Account?
7
Yes. Your training plan, workout instructions, progress, and coaching feedback are delivered through TrainingPeaks. When you enroll, you’ll create a new account or sign in to one you already have, and it will automatically connect to my coaching account.
The app is free to download, and your TrainingPeaks Premium membership is included with active coaching at no additional cost.
What kind of coaching support is included?
8
Coaching support is provided with the TrainingPeaks app, email, phone, text and Zoom. The level of support depends on the package you choose. Foundation Plus is the best fit for most people because it gives you more guidance, accountability, and support while still keeping the program simple and affordable.
What if I have an injury or medical concern?
9
Foundation is a training program, not a medical rehab program. If you are currently injured, recovering from surgery, or managing a medical condition, you should be cleared by your medical provider before starting. Once cleared, the program can often be adjusted to fit your starting point.
Which package should I choose?
10
Choose Foundation Guided if you want the basic structure and can stay consistent with minimal support.
Choose Foundation Plus if you want the best balance of structure, coaching support, and accountability.
Choose Custom Coaching if you want the highest level of personal guidance and support and require a fully individualized program.
Ready to Build Your Foundation?
Stronger today.
Outdoor Ready For Life.
Outdoor Fitness Foundation is your 12-week starting point for building strength, aerobic fitness, consistency, and confidence for more days outside.
12 Weeks
A clear structure to build strength, fitness, and consistency.
Delivered Through TrainingPeaks
Your workouts, guidance, and tracking in one place.
1:1 Coaching Support
Get feedback and accountability when you need it.
Train at Home or in the Gym
Minimal equipment. Flexible execution.
Built for Real Life
Sustainable training that fits around work, travel, family, and outdoor days.
Simple structure. Smart training. Real Results.
Not sure if Outdoor Fitness Foundation is the right program for you?
You’re not just training for the outdoors. You’re training for the life you want. Let’s build your foundation.