Running Foundational Strength

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.

$24

Get Running Foundational Strength

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.

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.

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

Programming 2 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Sample Week

Week 1 of 4-week program

Sunday

Strength 1A

Prep

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

Theraband Monster Walks

2 x 20

Cable Palov Marching

3 x 20

3-Way Terminal Knee Extension

3 x 10

Bulgarian Split Squat

4 x 8

Cable Hip Flexion - Straight Leg

3 x 12

Single Leg Feet Elevated Hip Thrust

4 x 8

Cable Hip Adduction

3 x 12

Single Arm Farmers Walk

2 x 30

Seated Calf Raise - Soleus

3 x 12

Tuesday

Strength 1B

Prep

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

Hip Hitching

3 x 8

Banded Pogo

3 x 0:20

Banded Triple Extension - Psoas March

3 x 5

Box Squat

4 x 8

GHD Hip Extension

3 x 10

Single Leg RDL

3 x 8