Race Walk Strength & Power

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!

$24

Get Race Walk Strength & Power

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.

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.

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

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

Monday

Strength-Power 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

Russian KB Swing

4 x 6

Half Kneeling Palov Press + Rotation

3 x 8

3-Way Terminal Knee Extension

3 x 10

Bulgarian Split Squat

4 x 6

Supine Cable Hip Flexion

3 x 10

Barbell Hip Thrust

4 x 6

Copenhagen Knee Drive - Advanced

3 x 0:30

Single Leg Step Down

3 x 8

Seated Calf Raise - Soleus

3 x 12

Wednesday

Strength - Power 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 10

Basic Jump Rope

1 x 5:00

Captain Morgan - Glute Activation

3 x 3

Box Squat

4 x 6

Supine Single Leg Hamstring Curl

3 x 8

Single Leg Landmine RDL

4 x 6

Barbell Roll Outs

3 x 8

Deficit Single Leg Calf Raise

3 x 10

Tibialis Raise

3 x 15

Coach

More from RTP Performance Training

Kiran Richardson

Doctor of Physical Therapy and former NCAA Division 1 athlete. Advocate for strength and conditioning with a specific focus on bridging the gap between rehab and training. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic and fitness goals.

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 Race Walk Strength & Power

The Proof

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."