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Complete Racewalking Program B - 2 Day

RTP Performance Training

Track & Field
Coach
Kiran Richardson

Embark 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
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Strength Development
Build strength in key muscle groups essential for race walking, including the legs, core, and upper body. Strengthening these muscles improves efficiency, power, and overall race walking performance.
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Injury Prevention
Our program emphasizes proper technique and strength development to reduce the risk of race walking-related injuries. By focusing on biomechanics and muscle balance, you'll minimize the chances of strains and overuse injuries, ensuring you stay on track to achieve your goals.
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Performance Optimization
Through targeted workouts and expert guidance, our program is designed to optimize your race walking performance. From refining your technique to enhancing your endurance, you'll gain the tools and knowledge needed to reach your full potential and achieve peak performance on race day.
Features
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Programming 2 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Resistance Bands
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Sample Week
Week 1 of 15-week program
Monday
Strength 1A

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

Wednesday
Strength 1B

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

Coach
coach-avatar 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.

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Join RTP Today!

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
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The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

Complete Racewalking Program B - 2 Day