PROGRAM RATIONALE

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.

 

 DAY 1: FULL BODY 

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 rep
s

Cardio:

20-30 minutes of steady-state cardio (running, cycling, rowing, etc.).

Mobility:

10-15 minutes of stretching and foam rolling.

 

 DAY 2: FULL BODY 

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.

 

 DAY 3: ACTIVE RECOVERY 

Active Recovery: Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

 DAY 4: FULL BODY 

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 rep
s

Cardio:

20-30 minutes of steady-state cardio (running, cycling, rowing, etc.).

Mobility:

10-15 minutes of stretching and foam rolling.

 

 DAY 5: FULL BODY 

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 rep
s

Cardio:

20-30 minutes of high-intensity interval training (sprints, hill runs, etc.).

Mobility:

10-15 minutes of stretching and foam rolling.

 

 DAY 6: FULL BODY 

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 rep
s

Cardio:

20-30 minutes of steady-state cardio (running, cycling, rowing, etc.).

Mobility:

10-15 minutes of stretching and foam rolling.

 

 DAY 7: ACTIVE RECOVERY 

Active Recovery: Engage in low-intensity activities such as walking, gentle cycling, or yoga to promote recovery and reduce muscle soreness.

 

Coach’s notes:

  • Perform each resistance training exercise with proper form and technique. Start with a weight that challenges you but allows you to complete the prescribed number of repetitions with good form. Gradually increase the weight as you get stronger.
  • During cardiovascular exercise, aim to maintain an intensity that elevates your heart rate and challenges your aerobic capacity. Choose activities that you enjoy to make it more engaging and sustainable.
  • Prioritize proper warm-up before each workout to increase blood flow to the muscles and reduce the risk of injury. Similarly, cool down with mobility work and stretching to aid in recovery and maintain flexibility.
  • Listen to your body and adjust the intensity or duration of exercises as needed. Rest and recovery are crucial for preventing overtraining and optimizing performance.

 

Read the Motorsport: Your First Track Day Article

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