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As a motorsport athlete, it’s important to train your body for the physical demands of racing. This means building strength, endurance, and agility to improve your performance on the track. The training program below is designed to help you achieve these goals by incorporating a mix of resistance training, cardiovascular exercise, and mobility work.
The DVSN 1 Week Motorsport Fitness Program follows a full-body approach, targeting multiple muscle groups in each workout to build overall strength and endurance. Resistance training exercises are chosen to build strength and power in the key muscle groups used in driving, including the legs, core, and upper body. Cardiovascular exercise is included to improve endurance and cardiovascular health, which is crucial for staying focused and alert during long races. Mobility work is also included to improve flexibility and range of motion, which can help prevent injuries and improve overall performance.
Warm-up: 5-10 minutes of light cardio (jogging, cycling, rowing, etc.).
Resistance Training:
Barbell squats: 3 sets of 8-10 reps
Deadlifts: 3 sets of 8-10 reps
Dumbbell bench press: 3 sets of 8-10 reps
Pull-ups: 3 sets of 8-10 reps
Cardio:
20-30 minutes of steady-state cardio (running, cycling, rowing, etc.).
Mobility:
10-15 minutes of stretching and foam rolling.
Warm-up: 5-10 minutes of light cardio (jogging, cycling, rowing, etc.).
Resistance Training:
Dumbbell lunges: 3 sets of 8-10 reps
Romanian deadlifts: 3 sets of 8-10 reps
Standing military press: 3 sets of 8-10 reps
Bent-over rows: 3 sets of 8-10 reps
Cardio:
20-30 minutes of high-intensity interval training (sprints, hill runs, etc.).
Mobility:
10-15 minutes of stretching and foam rolling.
Active Recovery: Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Warm-up: 5-10 minutes of light cardio (jogging, cycling, rowing, etc.).
Resistance Training:
Barbell squats: 3 sets of 8-10 reps
Dumbbell step-ups: 3 sets of 8-10 reps
Dumbbell bench press: 3 sets of 8-10 reps
Seated cable rows: 3 sets of 8-10 reps
Cardio:
20-30 minutes of steady-state cardio (running, cycling, rowing, etc.).
Mobility:
10-15 minutes of stretching and foam rolling.
Warm-up: 5-10 minutes of light cardio (jogging, cycling, rowing, etc.).
Resistance Training:
Deadlifts: 3 sets of 8-10 reps
Leg press: 3 sets of 8-10 reps
Standing dumbbell curls: 3 sets of 8-10 reps
Lateral raises: 3 sets of 8-10 reps
Cardio:
20-30 minutes of high-intensity interval training (sprints, hill runs, etc.).
Mobility:
10-15 minutes of stretching and foam rolling.
Warm-up: 5-10 minutes of light cardio (jogging, cycling, rowing, etc.).
Resistance Training:
Romanian deadlifts: 3 sets of 8-10 reps
Standing military press: 3 sets of 8-10 reps
Lat pulldowns: 3 sets of 8-10 reps
Push-ups: 3 sets of 8-10 reps
Cardio:
20-30 minutes of steady-state cardio (running, cycling, rowing, etc.).
Mobility:
10-15 minutes of stretching and foam rolling.
Active Recovery: Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.
Coach’s notes:
Read the Motorsport: Your First Track Day Article
*Please note that these sizes may vary depending on material and dye lots, the fit might differ from person to person and production runs. DVSN will not be held liable for any return costs due to incorrect sizing.
LABEL SIZE | CHEST (CM) | WAIST (CM) | HIP (CM) |
---|---|---|---|
S | 96 | 73-76 | 95 |
M | 101 | 78-81 | 100 |
L | 106 | 84-86 | 105 |
XL | 111 | 89-91 | 111 |
LABEL SIZE | NUMERIC SIZE | WAIST (CM) | HIP (CM) |
---|---|---|---|
S | 30 | 76 | 95 |
M | 32 | 79-81 | 100 |
L | 34 | 84-86 | 105 |
XL | 36 | 91 | 110 |
WHEN WILL I GET IT?
Your order will be shipped from DVSN HQ in Cape Town. Estimates are displayed below, for your most accurate date your order can be tracked once shipped.
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