Complete Racewalking Program B - 2 Day
RTP Performance Training
Track & FieldEmbark on a 15-week race walking journey designed to enhance your performance and take your race walking skills to new heights. Tailored for race walkers of all levels, this comprehensive program focuses on building strength, improving endurance, and refining race walking technique. With structured workouts and expert guidance, you'll progress steadily towards your goals, whether you're aiming for personal improvement or competitive success. Lace up your shoes and get ready to conquer the track!
Program Includes:
- 4 Week Strength Foundation
- 4 Week Strength & Power Development
- 4 Week absolute peak power
- 2 x deload weeks, 1 week testing
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
Theraband Monster Walks
2 x 20
B2
Cable Palov Marching
3 x 20
B3
3-Way Terminal Knee Extension
3 x 10
C1
Bulgarian Split Squat
4 x 8
C2
Cable Hip Flexion - Straight Leg
3 x 12
D1
Single Leg Feet Elevated Hip Thrust
4 x 8
D2
Cable Hip Adduction
3 x 12
E1
Single Arm Farmers Walk
2 x 30
E2
Seated Calf Raise - Soleus
3 x 12
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
Hip Hitching
3 x 8
B2
Banded Pogo
3 x 0:20
B3
Banded Triple Extension - Psoas March
3 x 5
C1
Box Squat
4 x 8
C2
GHD Hip Extension
3 x 10
D1
Single Leg RDL
3 x 8
D2
Sice Plank - Banded Row
3 x 0:30
E1
Deficit Single Leg Calf Raise
3 x 12
E2
Tibialis Raise
3 x 15
Kiran Richardson
As a former NCAA Division 1 athlete, Doctor of Physical Therapist, and a B.Sc. in Exercise Science and Kinesiology, I bring a wealth of experience and expertise to the table. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic goals. Let's embark on this journey together towards optimal performance and health.
Join our 15-week race walking program today and start your journey to excellence. With our focus on strength, endurance, and technique, you'll be ready to conquer your goals and beat the competition. Lace up and let's make every step count!
Get Complete Racewalking Program B - 2 Day
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."
