RMC UAE — PERFORMANCE PROGRAM · BEGINNER PHASE

Full Body Training Plan

Driver Damian Knorr Weight kg Height cm Age y Equipment Iron Neck Alpha+ · Band Set
3× / Week Strength 35–40 min / session
Bodyweight + Band
Weeks 1–3  ·  Foundation — learn form, lightest band only
CH.1

Neck

2–3× / week · Iron Neck Alpha+ harness
Flexion (Forehead Pad)
25 lbs2 × 12
Attach the band to the forehead D-ring and anchor it behind you. Tuck your chin toward your chest against the band's resistance, then return slowly to neutral.
Extension (Back of Head)
25 lbs2 × 12
Attach the band to the back D-ring and anchor it in front of you. Push your head backward against the band, then return slowly to neutral.
Lateral Flexion
25 lbs2 × 10 / side
Attach the band to a side D-ring, anchor it on the opposite side at head height. Tilt your ear toward your shoulder against the band, then return. Repeat on the other side.
Isometric 4-Way Hold
25 lbs4 × 6 s / dir
With the harness on, press your head into the fixed band (or your own hand) in each direction — front, back, left, right — without letting your head actually move. Hold steady, breathe normally.
Note: Growth plate still open — no chain weight on the head in this phase. Band stays on the lightest 25 lbs strap for the neck at every phase; progression happens through reps/hold time only, never through a heavier band here.
CH.2

Core — Priority

Every session · Cornering stability & steering power
Plank (Front)
3 × 20 s
Forearms on the floor, elbows under shoulders, legs extended behind you. Keep a straight line from head to heels — squeeze your core and glutes, don't let your hips sag or pike up.
Side Plank
3 × 15 s / side
Lie on your side, forearm directly under your shoulder, feet stacked. Lift your hips so your body forms one straight line from head to feet. Hold, then switch sides.
Dead Bug
—3 × 8 / side
Lie on your back, knees bent at 90°, arms pointed straight up. Slowly lower one arm overhead and the opposite leg toward the floor while keeping your lower back flat on the ground. Return and switch sides.
Pallof Press (Band)
25 lbs3 × 10 / side
Stand sideways to the band anchor, hold the band at your chest with both hands. Press it straight out in front of you without letting your torso twist toward the anchor, then pull back in. Switch sides.
Bird Dog
2 × 8 / side
On hands and knees, hands under shoulders, knees under hips. Extend one arm straight forward and the opposite leg straight back at the same time, keeping your back flat and hips level. Return and switch sides.
Why Pallof Press: anti-rotation against band tension — direct transfer to steering forces in corners. Band strength climbs each phase since this loads the trunk, not the neck.
CH.3

Shoulder / Trapezius

2–3× / week · Steering power & posture in the kart
Shrugs
35 lbs3 × 12
Stand on the band, arms straight down at your sides. Lift your shoulders straight up toward your ears, pause for a second at the top, then lower slowly.
Band Rows
35 lbs3 × 12
Anchor the band at chest height, step back to create tension, arms extended forward. Pull the band toward your ribs, squeezing your shoulder blades together, then extend back out with control.
Push-ups
3 × 6–8
Hands slightly wider than shoulders, body straight from head to knees or heels. Lower your chest toward the floor with control, then push back up to full arm extension. Knees down is fine early on.
CH.4

Legs

2–3× / week · Pedal endurance & stability
Bodyweight Squats
3 × 12
Feet shoulder-width apart. Push your hips back and bend your knees as if sitting into a chair, keeping your chest up and heels flat on the floor. Go down until thighs are about parallel, then stand back up.
Lunges
3 × 8 / side
Step one leg forward and lower straight down until both knees are bent around 90°, back knee hovering just above the floor. Push through the front heel to return to standing, then switch legs.
Wall Sit
3 × 20 s
Back flat against a wall, slide down until your knees are bent at about 90°, like sitting in an invisible chair. Keep your knees over your ankles and hold the position.
Calf Raises
25 lbs3 × 15
Loop the band under the balls of your feet, hold the ends taut in your hands. Rise up onto your toes as high as possible, pause briefly, then lower back down slowly with control.
Weekly Schedule
Mon
Session A
Warm-up → Neck → Core → Shoulder → Legs
Tue
Cardio
Jogging — HR zone TBD (pending VO2 max test)
Wed
Session B
Same structure as Session A
Thu
Cardio
Jogging — HR zone TBD (pending VO2 max test)
Fri
Session C
Same structure as Session A
Sat
Track
Race training / karting
Sun
Track
Race training / karting
Strength Session Cardio (Jog) Track (filled)

Pit Wall Notes — Safety