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Running Strength Foundation - 2 Days

RTP Performance Training

Track & Field
Coach
Kiran Richardson

This 4-week strength foundation program is meticulously crafted for individuals eager to fortify their fitness journey from the ground up. Ideal for beginners or those seeking to reinforce their fundamentals, this program is your gateway to unlocking enduring strength, preventing future injuries, and mastering essential exercise techniques. Whether you're a novice in need of guidance or a seasoned athlete aiming to solidify your base, our program offers structured workouts and expert support to set you on the path to success. Invest in your strength today and lay the groundwork for a resilient and empowered future.

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Build a Strong Foundation
Gain confidence and competence as you establish a robust foundation of strength that will serve as the cornerstone of your fitness journey. Through progressive workouts and targeted exercises, you'll cultivate a resilient physique capable of withstanding the rigors of any training regimen.
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Prevent Future Injuries
By prioritizing proper form and technique, our program not only builds strength but also mitigates the risk of future injuries. Learn the correct execution of essential exercises under the guidance of experienced trainers, empowering you to train safely and effectively for years to come.
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Familiarize with Exercise Techniques
Dive deep into the intricacies of exercise techniques and movement patterns, honing your skills and understanding of fundamental exercises. Develop a strong foundation of knowledge and practice that will serve as the springboard for your ongoing fitness journey, ensuring continual growth and progress.
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 4-week program
Sunday
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

Tuesday
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!

Invest in your strength foundation today and embark on a transformative journey towards a stronger, healthier, and more resilient you. Join our 4-week program now and lay the groundwork for a lifetime of fitness success!

Get Running Strength Foundation - 2 Days
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Running Strength Foundation - 2 Days