Race Walk Speed
RTP Performance Training
Track & FieldAccelerate your race walking performance with our intensive 4-week power program designed specifically for race walkers. This specialized program focuses on building strength, enhancing endurance, and optimizing performance to help you reach new heights in your race walking journey. With targeted workouts and expert guidance, you'll develop the power and resilience needed to excel on the track and outpace the competition. Lace up your shoes and get ready to power up your race!
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
3 x 30
B2
Cable Palov Marching
3 x 30
B3
3-Way Terminal Knee Extension
3 x 10
C1
Bulgarian Split Squat
4 x 4
C2
Cable Hip Flexion - Straight Leg
3 x 8
D1
Single Leg Feet Elevated Hip Thrust
4 x 5
D2
Cable Hip Adduction
3 x 8
E1
Single Arm Farmers Walk
2 x 50
E2
Seated Calf Raise - Soleus
3 x 8
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 0:30
B3
Banded Triple Extension - Psoas March
3 x 5
C1
Box Squat
4 x 4
C2
GHD Hip Extension
4 x 5
D1
Single Leg RDL
4 x 4
D2
Sice Plank - Banded Row
3 x 0:50
E1
Deficit Single Leg Calf Raise
3 x 8
E2
Tibialis Raise
3 x 12
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 power program today and unlock your full potential on the track. With a focus on strength, injury prevention, and performance optimization, you'll be well-equipped to elevate your race walking game and achieve your goals. Lace up and let's
Get Race Walk Speed
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."
