Earl Bamber’s Endurance Race Workout

Earl Bamber knows what it takes to go the distance. The New Zealand-born race car driver was the surprise package of the endurance racing world in 2015 when he won on his debut at the Porsche LMP1 at the Le Mans 24 Hours together with Nico Hülkenberg and Nick Tandy. A year prior to that, he achieved double success in 2014, with both overall victory in the Porsche Mobil 1 Supercup and the Carrera Cup Asia.

Taking part in an endurance race requires an almost superhuman level of mental and physical toughness: unlike most sports that end in two to three hours, endurance racers subject themselves to high-stress environments for at least six hours, going up to 14 hours of driving in the 24-hour race.

His insight into what goes into building, and maintaining, such a high level of physical and mental fitness was what prompted Malaysia-based CHI Fitness Centre to develop a training programme with Earl. “Bamber’s programme is the first of the takeover programmes we’re developing with high-profile personalities – sportsmen, DJs, performers – for CHI Fitness clients to get an idea of what it takes to sustain their physical and mental states,” said Will MacDonald, the CEO of CHI Fitness Centre.

Who’s My New PT?

Earl Bamber is a 26-year-old professional racing driver who is currently racing in the FIA World Endurance Championship GTE class. Previously, he won the Porsche Supercup in 2014 and was the 24 Hours Le Mans 2015 champion, together with Nico Hülkenberg and Nick Tandy.

What are we doing?

The workout is developed by Earl, together with Senior TRX Master Trainer Rodney Fernandez from CHI Fitness. The hour-plus programme involves a combination of animal-style exercises, core exercises, and Turkish Get-Ups.

What is it good for?

The programme reflects the training needed to match the physical and mental demands of the endurance racing sport. “The exercises place a lot of emphasis in maintaining form,” said Earl. “If you do it really well and your form is good, it’s quite easy. But if your form starts to go off and you start to lose concentration, it becomes very hard, so it’s important to keep your brain always engaged throughout the workout.” He recommends that participants place their full concentration on the workout at hand – and that means no music, no screens, no distractions.

What’s The Difficulty Level?

According to Rodney, the workout is a 7 out of 10 on the difficulty scale. “We took it down a couple of notches because we did not really know who and how many people will be able to complete the programme,” said Rodney. “That said, the programme is still challenging and gives a little insight on the kind of training a race car driver endures.”

Earl recommends that newbies take it slow at the start. “It’s not a programme you go into it five times a week at the start – your body will just go ‘hey what the heck is going on?’ Start with maybe once or twice a week before ratcheting it up to four to five times after a couple of months, depending on your body’s readiness for it.”

The Workout

The workout is divided into five stages

Stage 1: Warm Up (20 mins)

Stage 2: TRX Suspension Trainer

The TRX suspension trainer is used to carry out 4 sets of 15 reps done in the plank position.

Stage 3: Turkish Get-Ups (20 mins)

The Turkish Get-Up is an upper- and lower-body workout that requires a kettle ball. Participants do as many reps as possible on each side within 20 minutes.

Stage 4: TRX Suspension Trainer (15 mins)

The TRX Suspension Trainer is brought out again, this time to work the body through a series of upper- and lower-body exercises to increase participants’ endurance, stability, core activation, strength, and mobility. This stage lasts for 15 minutes.

Stage 5: Neck strengthening

3 sets of 15 reps on each side.

Stage 6: Cool down phase

Stretch using different static stretches for 10 minutes.

For more information on taking part in CHI’s Fitness Programmes, visit www.chi-fitness.com.

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