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Racewalking Strength-Power Program - 2 Days

RTP Performance Training

Track & Field
Coach
Kiran Richardson

Elevate your race walking performance with our intensive 4-week strength-power phase designed specifically for race walkers. This specialized program combines strength-building exercises with explosive power drills to enhance your speed, endurance, and overall race walking ability. With targeted workouts and expert guidance, you'll develop the power and resilience needed to surge ahead of the competition on race day. Lace up your shoes and get ready to power up your stride!

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Increased Speed and Power
Our program integrates strength-building exercises with explosive power drills to enhance your race walking speed and efficiency. You'll develop greater force with each step, propelling yourself forward with increased power and agility.
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Enhanced Endurance
By incorporating strength training exercises into your race walking routine, you'll build the muscular endurance needed to maintain a strong pace throughout longer races. You'll be able to push your limits and outlast the competition with ease.
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Improved Race Walking Performance
Through specialized workouts and performance-focused drills, our program is designed to optimize your race walking performance. You'll experience faster race times, improved race walking technique, and greater overall success on the track.
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
Monday
Strength-Power 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

Russian KB Swing

4 x 6

B2

Half Kneeling Palov Press + Rotation

3 x 8

B3

3-Way Terminal Knee Extension

3 x 10

C1

Bulgarian Split Squat

4 x 6

C2

Supine Cable Hip Flexion

3 x 10

D1

Barbell Hip Thrust

4 x 6

D2

Copenhagen Knee Drive - Advanced

3 x 0:30

E1

Single Leg Step Down

3 x 8

E2

Seated Calf Raise - Soleus

3 x 12

Wednesday
Strength - Power 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 10

B2

Basic Jump Rope

1 x 5:00

B3

Captain Morgan - Glute Activation

3 x 3

C1

Box Squat

4 x 6

C2

Supine Single Leg Hamstring Curl

3 x 8

D1

Single Leg Landmine RDL

4 x 6

D2

Barbell Roll Outs

3 x 8

E1

Deficit Single Leg Calf Raise

3 x 10

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-power phase today and take your race walking to new heights. With a focus on speed, endurance, and performance, you'll be well-equipped to surge ahead of the competition and achieve your race walking goals. Lace up and let's power

Get Racewalking Strength-Power Program - 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-Power Program - 2 Days