Racewalking Strength-Power Program - 2 Days
RTP Performance Training
Track & FieldElevate 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!
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
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
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.
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
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."
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."
