Walk to Win 1.0
RTP Performance Training
Track & FieldElevate your race walking performance with our comprehensive 15-week program tailored specifically for race walkers. Designed to improve your technique, build endurance, and enhance your overall race walking ability, this program offers structured training sessions to help you reach your goals, whether you're aiming for personal bests or competitive success. With a focus on proper form, strength development, and race-specific drills, our program provides everything you need to excel in the sport of race walking.
Package Includes: 4-week strength foundation phase, 4-week Strength-Power development, 4-week absolute power refinement. Additional 2 x de-load weeks & 1 testing week
Prep
A
Walking Warm Up
10m each lap; twice through each exercise before moving on: - Knees to chest - Heel to butt - Heel scoops - Inchworm - Walking lunges - High knees - butt kicks - 70% speed run
B1
Banded Pogo
3 x 0:20
B2
Copenhagen Cross Connect
2 x 10
C1
Cable Hip Flexion
3 x 8
C2
Barbell Hip Thrust
4 x 8
D1
Single Leg RDL
3 x 5
D2
Calf Raise
4 x 8
E1
Side Plank with Banded Clamshell (Dynamic)
3 x 8
E2
Tibialis Raise
3 x 10
Prep
A
Walking Warm Up
10m each lap; twice through each exercise before moving on: - Knees to chest - Heel to butt - Heel scoops - Inchworm - Walking lunges - High knees - butt kicks - 70% speed run
B1
Hamstring Curl on Slides
2 x 10
B2
Copenhagen Knee Drive
2 x 10
B3
Half Kneeling Palov Press + Rotation
2 x 10
C1
Barbell Front Squat
4 x 8
C2
Back Extension
3 x 6
D1
Deficit Calf Raises
4 x 8
D2
Prone Machine Hamstring Curl
3 x 6
E1
DB Reverse Lunge (Front Foot Elevated)
3 x 6
E2
Side Plank Rotation
3 x 8
Kiran Richardson
Doctor of Physical Therapy and former NCAA Division 1 athlete. Advocate for strength and conditioning with a specific focus on bridging the gap between rehab and training. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic and fitness goals.
Join our 15-week racewalking program today and experience the transformative benefits of strength training for race walkers. Let's elevate your performance and prevent injuries together!
Get Walk to Win 1.0
Dylan Richardson
World Athletics Australian Team
Verified Athlete"The programs are really well structured, combining strength training and injury prevention exercises together. Making me feel stronger in my technique and reassured that my body can handle the training load week to week."
Carl Gibbons
World Athletics Australian Team
Verified Athlete"This program has transformed my race walking routine. I feel stronger, more powerful, and injury-free. It's taken my performance to the next level."
