Are you ready to challenge your perception of what it means to be an athlete? Forget the stereotype of race car drivers simply sitting behind the wheel. Two-time IndyCar Series champion Josef Newgarden is here to prove that these speed demons are among the fittest individuals on the planet. Newgarden’s workout routine is a masterclass in strength, endurance, and mental fortitude. Let’s dive into the rigorous training regimen that keeps him at the top of his game, and how you can incorporate elements of it into your own fitness journey.
The Myth of the “Seated” Athlete: Why Race Car Drivers are Elite
It’s easy to underestimate the physical demands of race car driving. After all, they’re sitting down, right? But consider this:
- G-Force: During races, drivers experience forces of up to 5 times their body weight, particularly when braking and cornering. This puts immense stress on their neck, core, and leg muscles.
- Extreme Heat: Cockpit temperatures can soar to 122°F (50°C), with humidity levels rivaling a sauna. Drivers can lose up to 9 pounds of water during a single race.
- Cardiovascular Strain: A driver’s heart rate can average 170 bpm during a race, comparable to that of a marathon runner.
- Muscular Endurance: With no power steering in IndyCars, drivers must muscle a 1,700-pound car through every turn, requiring incredible strength and endurance in their arms, shoulders, and core.
- Mental Acuity: Drivers must maintain focus, communicate with their team, and make split-second decisions while managing the physical stresses of racing at speeds over 200 mph.
“You’re taxing every part of the body, which is what happens in an IndyCar,” Newgarden explains. “There’s no power steering, you’re pulling high G-forces, it’s hot, and your heart rate is elevated. Everything is being stressed.”
Josef Newgarden: A Champion’s Profile
Before we dissect the workout, let’s get to know the athlete behind it:
- Name: Josef Nicolai Newgarden
- Born: December 22, 1990, in Hendersonville, Tennessee
- Sport: IndyCar Racing
- Team: Team Penske
- Championships: 2011 Indy Lights, 2017 & 2019 IndyCar Series
- Indy 500 Wins: 2023, 2024 (first driver since 2001-2002 to win back-to-back)
- Other Achievements: 2024 24 Hours of Daytona winner
- Residence: Nashville, Tennessee with his wife Ashley and son Kota
Newgarden began racing karts at age 13, and quickly rose through the ranks. His dedication to fitness is a crucial element of his success, allowing him to withstand the grueling demands of IndyCar racing and consistently perform at his peak.
Inside Josef Newgarden’s Workout Regimen
Newgarden’s training philosophy centers around building a foundation of strength and cardiovascular endurance, then transitioning to muscular endurance as the racing season approaches. His workouts are a blend of:
- Strength Training: Focuses on core, neck, lower body, and upper body (though the latter is a lower priority).
- Cardiovascular Training: Cycling, swimming, and running to maintain a high cardio base.
- Circuit Training: Combines strength and cardio for muscular endurance.
- Neck Training: Specific exercises to strengthen the neck muscles to withstand G-forces.
Key Components of a Race Car Driver’s Fitness
Cardiovascular Fitness and Endurance
- Racing at high speeds for hours needs a high degree of cardiovascular fitness. F1 drivers maintain average heart rates around 170 bpm during a race.
- To improve cardiovascular health and increase stamina, drivers engage in endurance sports such as triathlons, cross-country skiing, running, cycling, and rowing.
Muscle Strength
- F1 drivers need exceptional muscle strength to manage the heavy steering wheel and control the powerful brake pedals, while also withstanding high g-forces.
- Drivers can experience forces up to five times their body weight, primarily absorbed by their neck and core muscles.
- Arm Training: Exercises such as dumbbell curls, tricep extensions, and shoulder presses are crucial for stronger arms.
- Core Training: The core is essential for maintaining balance and stability, especially during rapid acceleration and deceleration. Exercises such as planks and medicine ball twists are great for strengthening the core.
- Leg Training: Squats and lunges are effective for strengthening quadriceps and hamstrings, and bolster ankle stability for precise pedal manipulation.
Neck Strength
- The neck is a driver’s most important muscle, as it helps them to withstand the high G-Force.
- Building up neck muscles involves hanging weights from your neck and having a trainer pull on a resistance band to simulate lateral forces.
Cognitive Training
- F1 drivers enhance their mental acuity through cognitive exercises that sharpen focus, reaction time, and decision-making skills.
Active Recovery, Physiotherapy, and Massage
- Low-intensity activities such as walking or light swimming help maintain fitness while facilitating muscle recovery.
- Regular physiotherapy and massage sessions help prevent injuries by relieving muscle tension and improving circulation.
Diet and Hydration
- A good dietary and hydration regimen is a vital tool in ensuring drivers can perform at their best during a race weekend.
Sample Workouts Inspired by Josef Newgarden
These workouts incorporate exercises that Newgarden and other race car drivers use to build the strength, endurance, and mental focus needed to compete at the highest level.
Workout 1: Full Body Strength & Endurance
- Warm-up: 10 minutes of light cardio (jogging, jumping jacks) and dynamic stretching.
- Circuit (3 rounds):
- Renegade Row to Pushup: 10 reps per side
- Farmer’s Walk: 40 yards
- Kettlebell Swings: 10 reps
- Barbell Clean: 6-8 reps
- Toes to Bar: 10 reps
- Med Ball Slams: 10 reps
- Weighted Russian Twist: 12-15 reps per side
- Cool-down: Static stretching, focusing on major muscle groups.
Workout 2: Newgarden’s 5,000-Meter Row-and-Clean
- Perform 10 dumbbell clean and presses (adjust weight to your fitness level).
- Row 1,000 meters as fast as possible.
- Repeat the clean/presses, then the 1,000 meters.
- Keep going until you’ve performed 50 reps and rowed 5,000 meters.
Workout 3: Neck Strength Focus
- Resistance Band Neck Extensions: Attach a resistance band to a stable object. Place the band around the back of your head and gently extend your neck forward against the resistance. 3 sets of 15-20 reps.
- Resistance Band Lateral Flexion: Attach a resistance band to a stable object at shoulder height. Tilt your head to the side, resisting the pull of the band. 3 sets of 15-20 reps per side.
- Plate Halos: Hold a weight plate in front of you and slowly rotate it around your head, keeping your core engaged. 3 sets of 60 seconds.
- Bus Driver: Pick up a 25- to 45-pound weight plate and do shoulder rotations with that for 30-60 seconds on a set
- Plank: 3 sets, holding for as long as possible with good form.
Workout 4: Formula 1 Inspired Gym
- Warm-up: 10 minutes of light cardio and dynamic stretching
- Circuit (3 rounds):
- Bench Press: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 10-12 reps per arm
- Push-Ups: 3 sets of 15 reps
- Plank: 3 sets of 30-45 seconds
- Cool-down: Static stretching, focusing on major muscle groups
Adapt and Conquer: Modifying the Workouts for Your Level
Remember, these workouts are designed for elite athletes. Don’t be discouraged if you can’t complete them as prescribed. The key is to adapt the exercises to your current fitness level and gradually increase the intensity as you get stronger.
- Adjust Weights: Use lighter weights or resistance bands until you can perform the exercises with proper form.
- Reduce Reps/Sets: Start with fewer repetitions and sets, and gradually increase them as your endurance improves.
- Modify Exercises: For example, do push-ups on your knees instead of your toes, or use an assisted pull-up machine.
- Listen to Your Body: Rest when you need to, and don’t push through pain.
Beyond the Physical: Mental Fortitude
While physical fitness is essential, race car driving also demands incredible mental strength. Drivers must maintain focus, make split-second decisions, and manage stress under immense pressure.
Here are some ways to improve your mental game:
- Mindfulness Meditation: Practice daily meditation to improve focus and reduce stress.
- Visualization: Visualize yourself successfully completing a challenging task or workout.
- Goal Setting: Set realistic goals and track your progress to stay motivated.
- Positive Self-Talk: Replace negative thoughts with positive affirmations.
Fueling the Machine: Nutrition for Peak Performance
Just as a race car needs high-octane fuel, your body needs proper nutrition to perform at its best. Here are some key nutritional guidelines for athletes:
- Carbohydrates: Your primary source of energy. Choose complex carbs like whole grains, fruits, and vegetables.
- Protein: Essential for muscle repair and growth. Opt for lean sources like chicken, fish, beans, and tofu.
- Healthy Fats: Important for hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil.
- Hydration: Drink plenty of water throughout the day, especially before, during, and after workouts.
- Electrolytes: Replenish electrolytes lost through sweat with sports drinks or electrolyte-rich foods.
Are You Ready to Train Like a Champion?
Josef Newgarden’s workout is a testament to the incredible athleticism required to compete in motorsports. By incorporating elements of his training regimen into your own fitness routine, you can challenge yourself, build strength and endurance, and unlock a new level of performance. So, are you ready to rev up your fitness and train like a champion?
