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!
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
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 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 daysWorld 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."
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."