Here's how the McLaren driver works to withstand all those g-forces.

At more than 200 mph down a track’s straight—and over 100 mph around a turn—Formula 1 drivers need total-body strength to control the car. Here’s how McLaren’s Daniel Ricciardo prepares for race day.

Ricciardo favors a neck harness and resistance band for building both strength and endurance. For strength, trainer Michael Italiano has Ricciardo step back with the band taut around the back of his head. Ricciardo then moves his head from side to side, for 4 sets of 30 repetitions. For endurance, the band pulls Ricciardo’s head in one direction as he tries to keep his neck stable. This endurance hold imitates the g-forces in cornering.

Ricciardo and Italiano use a combination of traditional ab exercises and F1- specific positions. The former includes a 4-move series— hollow body holds (45 seconds), side planks (45 seconds), prone planks (90 seconds), and swimmers (15 reps)— for 5 sets, with 30 seconds of rest between exercises and 2 minutes between sets. For a more driver- centric exercise, Ricciardo sits on a med ball with his feet extended on a Bosu ball. He holds a weight plate like a steering wheel, twisting it back and forth.

Alongside Ricciardo’s go-to mobility move, the goblet squat, Italiano puts the driver through a full-body strength circuit—dumbbell farmer’s walks (45 seconds), TRX inverted rows (15 reps), handstand wall holds (45 seconds), dumbbell overhead walking lunges (12 reps), and kettlebell plant pull-throughs (16 reps). As with his core routine, Ricciardo does 5 sets, with 30 seconds of rest between exercises and 2 minutes between sets.

Joshua St Clair is an editorial assistant at Men's Health Magazine. 

Harness the Many Powers of Peak Online Learning

We're Open, but No One Will Sleep With Us

How to Rock Retro Style From 'For All Mankind'

20 Questions With an Enneagram Coach

Why Some Guys' Sperm Quality is at High Risk

20 Dating Questions With a Body Language Expert

How Marcus Filly Made Functional Bodybuilding

What Happened When I Binged on Therapy

Try This 9-Move Performance Workout

I'm Traveling to Visit My Secret Crush

U.K. CrossFitter Zack George Shares Training Tips

Jo Koy Says He Dropped 24 Pounds Thanks to His Son

A Part of Hearst Digital Media

Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site.

©Hearst Magazine Media, Inc. All Rights Reserved.