1. Results of and insights from “a lifelong love affair with bodybuilding…” “CAPTAIN AUSTRIA”

2. Basics: Fundamental Concepts and Tools Exercise Program Goals Diet (Rider) Fitness “Building Blocks”

3. “If you want to build a ship, don’t drum up the men to gather wood, divide the work, and give orders. Instead, teach them to yearn for the vast and endless sea.” ― Antoine de Saint-ExupéryAntoine de Saint-Exupéry

4. The concept of “overcompensation” time Performance level Workout 1 Workout 2 48-72 hours Higher performance due to overcompensation

5. Lessons 1.Exercise on a regular basis (at least 3 times a week)! 2.Intensity (putting effort into it) is key for continuous progress 3.Diet and rest are as important as working out!

6. Basic workout structure The right order of things… Time (minutes) ExercisesSets and Repetitions Documentation Warm-up5-101-2na10’ bike, stretching Strength (Coordination) 20-406-12 (covering all main muscle groups) 1-3 sets 10-15 reps Bench press: 135 - 3x12 Cardio20-…1-2 Cardio: 80% of max HR Treadmill: 20’ at 135 HR Stretching105-10NaLegs, lower back, etc.

7. Trackday Prep Routine (start at least 3 – 6 weeks before event) MondayTuesdayWednesdayThursdayFridaySaturdaySunday ChestShouldersCardioChestShouldersCardioREST AbsBackAbsBack LegsBicepsLegsBiceps Triceps Cardio Stretching

8. A – Abs, Chest and Legs

9. B – Back, Shoulders, Arms

10. Minimum Rest = Intensity