My Formula 1 System

One day to qualifying day and four days to Saturday, the team officially kickstarted their drills in the provided facility. Luca woke up as early as usual and wandered into the gym at his normal time. Earlier, he had called Amir, asking him to come to the venue to assist with today's session. Amir, who had traveled to Spain like the rest of Luca's team, made his way into the facility and met Luca in the gym.

Luca needed Amir's help for certain activities his System had outlined for him, ones he couldn't perform on his own. Amir arrived just in time, as Luca was wrapping up his initial exercises. Now, it was time to focus on the Strength Attribute. After all, it stood at 19, just one point shy of 20.Nôv(el)B\\jnn

[Today, host. We will be working on your Strength.]

[Strength is crucial for you, as it provides the physical power needed to endure the intense demands of an F1 car over long races.]

[Enhanced Strength ensures better control of the vehicle, supports sustained performance during high G-force conditions, and helps maintain optimal posture and stability under pressure.]

[Today's session will focus on Weighted Pull-ups, Bulgarian Split Squats and Farmer's Carry.]

"I would like to go with Weighted Pull-ups, Bulgarian Split Squats, and Farmer's Carry," Luca informed Amir.

"That is some tough, core workouts. Are you sure, my friend?" Amir asked.

"Yes. Let's begin," Luca replied firmly.

[EXERCISE: WEIGHTED PULL-UPS]

[EQUIPMENT: WEIGHT BELT OR DUMBBELL]

[Host is required to perform weighted pull-ups with controlled and deliberate movements, focusing on engaging the back and arm muscles to maximize strength gains while maintaining proper form to prevent strain or injury.]

[This exercise will be done for 4 sets of 10 reps, progressively increasing the weight as strength improves. It targets the lats, biceps, and shoulders, enhancing upper body power and endurance crucial for handling the physical demands of racing.]

Amir's description of the exercise was less detailed than the system's, but Luca understood they were the same thing. However, Amir did give him less repetitions than the System's, but surely, Luca knew which directive to obey.

Luca lifted his arms for Amir to adjust the weight belt around his waist, securing an additional load. Fortunately, the facility's gym was as equipped as it was expansive. Everything needed was available, the environment calm and delightful with tall windows that gave a nice view of the 1.5km track.

Luca nodded once Amir was done adding more metal plates to put extra weight. He could already feel it pulling him down as he stepped toward the pull-up bar, the metal plates clinking uncontrollably. Amir stood to the side to observe.

Luca exhaled sharply, extending his arms fully to let the weight settle in before he pushed himself upward, taking in a strong, deep breath. His biceps contracted, his shoulders stabilized, and his core engaged fully as the heavy plates swayed slightly beneath him.

"One," Amir counted after Luca's chin cleared the bar and he lowered himself back down in a controlled descent. "Keep the rhythm.."

Luca wondered where he even got the strength to do this as he repeated the motion, each rep feeling heavier as his muscles burned under the strain. By the fourth pull-up, sweat beaded on his forehead, and his breathing became sharper.

By the time Amir counted the 9th repetition of the 2nd set, Luca's arms were already trembling and his grip threatening to slip, but he powered on. Eventually, he barely completed all sets and descended for the last time, the weight plates clanking fiercely against each other.

Amir walked over with a bottle of water and helped him unhook the belt. "I dunno why you pushed for more. It turned out tougher than it should have been," he said. "Are you okay?"

"Yes," Luca replied, taking a short drink.

[Good job, host. Moving on to the next]

After taking a brief break, Amir and Luca resumed, continuing with Bulgarian Split Squats.

[EXERCISE: BULGARIAN SPLIT SQUATS]

[EQUIPMENT: DUMBBELLS OR A BARBELL, AND A STABLE BENCH OR PLATFORM]

[Host is required to perform Bulgarian Split Squats with controlled and deliberate movements, focusing on balance and engaging the quadriceps, hamstrings, and glutes to maximize lower body strength and stability. Proper form is essential to avoid strain or injury, ensuring the knee remains aligned with the toes throughout the motion.]

[This exercise will be done for 4 sets of 12 reps per leg, progressively increasing the weight as strength and balance improve. It enhances leg power and endurance, crucial for maintaining control and stability during high G-force conditions in racing.]

Luca chuckled. Leg day it is, he thought, glancing around for a bench as the system required. He chose one out of many in the gym, and adjusted it behind him while Amir prepped the dumbbells.

Amir placed the weights on the floor beside Luca and demonstrated the motion a couple of times for clarity. The task was to place one leg behind him on the bench, and the other planted firmly on the floor while he held the dumbbells at both sides. Luca would then lower himself until his back knee would almost touch the floor, while keeping chest up and core tight.

Luca nodded as Amir explained demonstratively. He grabbed the dumbbells and slowly bent into action, his balance wavering momentarily before he steadied himself. Grunting, he lowered his body and pushed himself back up, repeating the process.

It wasn't as difficult as weighted pull-ups, but Luca could still feel the strain and pain. No point yet?!

[No, host.]

By the final rep of the fourth set, Luca's legs were trembling. He set the dumbbells down and sat on the bench, wiping his face. "My legs are officially on fire," he said breathlessly, examining his calves.

"That's the point. C'mon, I hear engines on the track. Let's wrap this up quickly," Amir said, rallying Luca to begin Farmer's Carry.

[EXERCISE: FARMER'S CARRY]

[EQUIPMENT: DUMBBELLS OR KETTLEBELLS]

[Host is required to perform Farmer's Carry by walking with heavy dumbbells or kettlebells held firmly at their sides. The focus is on maintaining an upright posture, engaging the core, and ensuring a controlled pace to maximize stability and strength gains.]

[This exercise will be done for 4 sets, with each set consisting of a 30-40 meter walk. The weight can be progressively increased as grip strength and endurance improve. Farmer's Carry targets grip strength, forearms, shoulders, traps, and core stability, making it essential for building functional strength and improving overall body control critical for high-performance tasks.]

"This is a very easy one," Amir said, explaining as he walked to a corner of the wide room with two dumbbells. He placed them at his feet once he reached the far end before gesturing toward Luca. "Grab these bad boys and walk straight to that wall and back," Amir said, pointing to a line about 20 meters away. "There should be no slouching and no wobbling."

Luca approached rolling his shoulders. He crouched down, gripped the handles of the dumbbells before standing upright. He adjusted his stance, ensuring his shoulders were square and his back straight, just as Amir had instructed before taking firm steps forward to the other corner.

Halfway to the wall, his grip started to falter but he managed to endure, reaching the end and pivoting to return back to starting point. Once he returned, he gently set down the dumbbells and slowly exhaled sharply. One down, three to go.

[Good job, host. All activities assigned have been completed.] the System announced when Luca was done with all 4 sets.

Luca relaxed on a bench while Amir helped him put back all equipments used during the session. When Amir was done, he patted Luca goodbye as they scheduled when next they'd meet.

[Good job, host. You can now head over to the next phase of your Daily Routine. Your time in the gym today is over.]

Luca quietly left the gym and returned to his room in the hotel. He had to relax a bit, eat, take a shower and head out to the track downstairs. Once he entered his room, he put on the TV to serve as a sound backdrop whilst he carried out all these activities.

Soon, a knock came at the door just after his cold shower. Luca welcomed and thanked the hotel server before sitting down in just his towel to gobble down the meal. After finishing his meal, he took a brief moment to relax, navigating through his phone and the TV channels and letting the food settle.

When he felt he was in good condition to perform, Luca got dressed in a simple t-shirt and plain pants before heading out. He took a very quiet elevator ride, finding himself on the ground floor seconds later. The fresh summer air was calm and a little bit stiff. Luca took in a deep breath before diverting into the dress room first to change into a racing gear. It was time to get suited up, and it was time for drills.