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Racewalking Strength Foundation - 2 days

RTP Performance Training

Track & Field
Coach
Kiran Richardson

Set the stage for race walking success with our comprehensive 4-week strength foundation program. Tailored specifically for race walkers, this program focuses on building a strong foundation of strength and stability to enhance your performance on the track. Through targeted workouts and expert guidance, you'll develop the physical resilience and endurance needed to tackle any race walking challenge with confidence. Lace up your shoes and let's lay the groundwork for your race walking journey!

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Enhanced Strength
Our program includes targeted strength training exercises to strengthen key muscle groups essential for race walking, providing a solid foundation for improved performance and injury prevention.
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Injury Prevention
By focusing on proper technique and muscle balance, our program helps reduce the risk of race walking-related injuries, ensuring you stay healthy and on track to achieve your goals.
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Confidence on the Track
With improved strength and stability, you'll feel more confident and capable during races, allowing you to focus on your performance and push your limits without fear of injury or fatigue.
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!

Join our 4-week strength foundation program today and take your race walking to the next level. With a focus on building strength, preventing injuries, and boosting confidence, you'll be well-equipped to conquer any upcoming races. Lace up and let's build

Get Racewalking Strength Foundation - 2 days
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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."

Racewalking Strength Foundation - 2 days