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Racewalking Power Program - 2 Days

RTP Performance Training

Track & Field
Coach
Kiran Richardson

Accelerate 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!

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Enhanced Power Output
Our specialized power program is tailored to increase your race walking speed and efficiency by focusing on explosive movements and plyometric exercises. You'll develop greater force with each step, propelling yourself forward with increased speed and agility.
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Injury Prevention
By strengthening key muscle groups and improving overall stability, our program helps reduce the risk of race walking-related injuries. With proper form and biomechanics, you'll minimize strain and stress on your body, allowing for safer and more effective training.
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Performance Optimization
Through targeted power-building exercises and performance drills, our program is designed to optimize your race walking performance. You'll experience improved race times, enhanced endurance, and greater overall race walking success as you push your limits and reach new levels of performance.
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
Sunday
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

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

Tuesday
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 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

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 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 Racewalking 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 Power Program - 2 Days