Hi guys welcome to this new video. As promised I bring you to see the secrets of my winter physical training and not only with us over there, there is Stefano who will tell us all about how the exercises are carried out correctly to be fit onboard and ready for the start of the season Hi guys! Here on the board we wrote a typical week of winter training that Luca does habitually let’s start from Monday. Monday is a day spent at the gym, and we start always, when in the gym, from stretching about 15/20 minutes depending on his condition the duration changes every time according to Luca’s conditions Once the stretching is over, which aims at improving his elasticity which is almost impossible. I don’t have much we do some warm up to activate the body, and we try to increase his heartbeat to get him ready for the real final training then we move on to the central phase of the training, which is a WOD mad up of — Let’s say what a WOD is ’cause maybe not everyone knows. Workout of Day good thinking Luca I never thought I’d ever say “good thinking Luca” in this case we took a WOD that Luca did last week and it’s 3 rounds of 500m of rowing machine. 20 pull ups 20 push ups 20 burpees and lastly 20 squat, and 20 lunges I threw up. Just to let you understand — there was also the challenge with Albert Naska. Of course there’s always gotta be a challenge going on, otherwise where’s the fun? Alberto is his worst enemy in everything so also in this WOD he is gaining seconds on him for now we’re at 2.10 at Mugello for now I still have nothing to worry about, but — he’s getting closer. I think in about 10-15 years we’re getting there Anyway, once this WOD is over, which is pretty terrible we go back to doing some stretching to cool down before allowing him to go take a shower. This is Monday On Tuesday Luca usually does some running, this is a pretty long run, for us. Consistent with his races it’s a pretty long run. From 6 to 8 km. at a pretty mild rhythm, it’s mostly needed for continuation. We should also say that we study the training based on my needs and especially based on how long my races are of the championships I’ll be doing, so all these exercises last about 20-30 minutes because my races, especially the Italian ones, last max 17-18 minutes if I were to train for a Suzuka the training would be completely different and with Luca is not easy ’cause the plans change everyday so we took a week as example like I said but everything is reviewed accordingly to his conditions, his races, whatever he needs to do. Then — so Tuesday we said running for about 7-8km at average pace. Wednesday is rest day which I’ve personally recommended. Luca prefers to go play soccer can we call it soccer? is that correct? he says he plays soccer “soccer”. I’ve never seen him. Thursday we’re back in the gym, so we evaluate Luca’s conditions, and let’s assume all is good and he’s doing great, we start with stretching, again warm up, here we insert a phase of specific exercises, which we’ll see now ok guys this is one of the exercises that’s specific for riders, which I tell Luca to do see? we try to reproduce as much as possible the bike position, the instability of the balls recreates what happens onboard the bike or even worse, and he has to recreate a lap or even more, a grand prix that he usually does on a bike ok once I see that he’s getting too good at it and that he doesn’t fall off on his own anymore I help him out to fall off, like this. Again, to improve his balance and — I gotta stay here all day long? and work those abs — come on just stay there a sec, I’m talking so to improve the balance and work the abs, until he makes it he needs to keep his balance on the ball and he must throw back at me the balls I throw him this is really complicated you can use small balls, or with small balls of different weight, without falling off thanks! and every time I throw them at him in a more complicated way so that I force him to move it might not look like it, but it’s not that kind of ball that’s a bit — this one’s soft, and it never gives you stability. So it’s very hard go arms straight. ok like this we work on the shoulder strength and at the same time the isometry of the legs he’s holding a 12kg weight, so it’s more than what he’ll have on the bike and it’s done on purpose. As you can see from his face he’s slightly in pain I don’t think — oh sorry I should not have leaned ok so guys Luca is very good at this. Concentration. So I call out a color and he needs to go right towards that color this exercise can be made harder in tons of ways I can indicate it with the arms, I can call out the color and he has to go the opposite way this is the easy version, I call out a color and he exits from that color. Purple! green! red! red! I did it right! ok guys once the rider specific exercises are over we go back to working on the body, so we have a WOD which is an AMRPA (“as many reps as possible” so everything you can do in 16 minutes of a 500-meter-long run, 15 box jump 10 American swing and 10 toes to ring and this was Thursday we finish always with some stretching to cool down which he needs although sometimes he skips one because he’s on the ground crying, or he’s throwing up. My boobs hurt since yesterday! ouch, fuck! sorry! So… Friday! Why is the inner boob hurting? right here. It’s the push ups you did the other day, between the ribs and the pecs so you got them. Albe never complains. he doesn’t have boobs he’s skinny. So, Friday. We have once again an aerobics phase, harder than what we did on tuesday, then a shorter run in terms of time, but harder in terms of intensity we often do Fartlek which is basically a race where the pace changes with established paces and speeds I follow him with the bike, ’cause now he’s too fast for me, so I gotta follow him on the bicycle and we’ll do like 30 seconds really fast, then 30 seconds slow, 1 minute fast, 1 minute slow this varies according to the time of the year and based on his physical characteristics and how much he sucks in that moment or we do the typical repeats on Saturday — it’s a day we keep to ourselves — where we do a sport together like soccer, or squash, lately and I gotta say there’s no game he wins once in a while you probably saw some footage in past weekly vlogs where you see also Albert trying out and he’s improving there as well he’s not improving much, but he did win one game, we gotta say that Sunday! I suggest he rest, sometimes he tells me he plays soccer, with old people I suppose ’cause he’s never tired the next day so I don’t understand how that’s possible. Ok guys this is what happens in the winter, with Luca always keeping in mind his tests, and all his appointments Ok. Race period. What changes in training from the winter to the races? Everything. Why? Because, Pirelli test races, appointments, and training regularly becomes harder, compared to the winter so we gotta organize and try to keep the shape it’s not a matter of improving, but staying in shape the shape I reached during the winter throughout the whole race period how do we do that? it’s hard. with Luca is very hard. meaning that scheduling training on the long run is very hard. Because he changes plans every week so we gotta improvise and try to stay in shape which he worked on during the winter during races, on Monday the first thing I do is evaluate how he’s doing, because he’s back from a race so you never know what happened during the race and of course this is an example week because sometimes I might have something to do in the middle of the week, sometimes at the end of the week ’cause we have the race, so this is an example of a race week. Yeah. So first thing evaluate the rider’s conditions. And with the Salvadori’s demolition office – I gotta say he’s improving – he falls less and less He makes my job easier Ok so — so after the evaluation, let’s assume the kid is not doing so well, maybe he’s tired we start with a soft training, so cool down, stretching, a slow run to cool down the muscle, while if he’s doing great, the race went well, and he’s really happy we go to the gym to do some rider specific exercises then a WOD what changes compared to the winter ones? They are softer and they last a bit less something very important I didn’t say before, is that with Luca using the weight is almost null, he’s got muscles already they are formed, and big so we work often without weights or with weights that for him are insignificant so that his heartbeat increases but without increasing the muscles, which translates into his body weight, which is important for a rider he’s already heavy so a 14 minute long WOD where he does 15 push ups ring push ups then 10 chest to bar 15 sit ups 200 meters of skierg this is Monday. we finish with the usual cool down and stretching Tuesday: run. Here he needs to push a bit so a run not too long but hard. Again fartlek and repeats of course less intense than the ones did during the winter season Wednesday: we see how he’s doing if he has too much workload, he rests otherwise he can do a slow run, so that he can keep the effort done previously or a sport, like his famous soccer game famous famous soccer on Wednesday night while on Thursdays 99% of the time he doesn’t train because he leaves for the race Saturday, Sunday and Friday: race. Ok guys. What I’ve shown you is my “secret” to train in the winter, and not only if you have doubts let me know and leave a comment below don’t forget that what you’ve just seen is an example so don’t copy this full throttle. and do the same exercises. Like Ste said these are just examples. otherwise we’d stay here forever. Don’t forget to subscribe, if you are already activate the bell gas, see you next video. Bye guys! subscribe to the channel


  1. Gio Post author

    Salva tu che sei un esperto, ma anche non essendo piloti si possono fare gli stessi esercizi per migliorare la prestanza per il ""mercoledì del calcetto""? 😀 😀

  2. Zeb Macahan Post author

    Stupenda la palestra. Cool da paura. Luca non fare solo il video, allenati per davvero 😂 😂 😂 . Non fare il minkione, seguilo bene. Allenati tanto come ti dice il personal e non fare il molliccio. Sii costante. Per dare a noi spettacolo e a te vittorie devi essere al top e costante. Reintegra bene, fatti seguire anche lì e non solo zuccheri, scassano il fegato. Ottima reintegrazione Luca.

  3. DEDDU 87 Post author

    In quanto avete chiuso tu e albert il wod del lunedì? Per avere un confronto
    Comunque ottimo video per avere un idea di massima di come allenarci 👍🏻

  4. Francesco Pollina Post author

    Bel video non proprio rilassante. Si fa fatica solo a vederlo figurarsi a fare tutta quella roba! 😀 GASSSSSS

  5. Ultimo Viaggio Post author

    Ti facessi vedere la mia tabella spartan sistem piangeresti😂😂😂.
    Comunque bella storia! Beato te che hai un personal privato! Good work man!

  6. Giovà Di Fellone Post author

    Ale la differenza dalle altre gare con la strategia invertita è la qualifica. C'entra poco il tappo di Kimi, partivi più avanti e dopo il pit degli altri hai avuto pista libera. Se consideri (Leclerc a parte) eri 3°, di solito di qualfiichi 20° quindi sono 6 posizione. 6+3=9, la posizione finale che raggiungi in media.

  7. Kyouma Hououin Post author

    Ma i piloti automobilistici seguono lo stesso allenamento? A proposito segui un'alimentazione? Se si quanto sgarri?

  8. Yari Nappa Post author

    I vostri vicendevoli commenti (tuoi e di Naska) nei relativi video mi fanno morire!!! siete peggio di marito e moglie uhahuauhauhauha

  9. goemon66 Post author

    Non sono abituato a fare commenti ma devo farti i complimenti per il salto di qualità di questo video…regia , ritmo, qualità, correzione colore…tanta roba…il salto in lungo rispetto ai primi video è incredibile…complimenti a te e ai tuoi collaboratori

  10. ALESSANDRO CROCE' Post author

    Grande Luca, avrei aggiunto come alimentarsi prima, ovviamente in base al proprio metabolismo, complimenti anche a Stefano.

  11. old school Post author

    Fratè sei un grande…un esempio per chi vuole fare le cose bene nella vita e non essere solo una comparsa….complimenti

  12. Alessandro Adami Post author

    E con tutto il mazzo che ti fai sei dubbioso se fare un paio di wild card????? Ohhhhh Luca Imola a maggio hai presente che spruzzata?

  13. Andrea Corte Post author

    ciao. solo una mia piccola curiosità. visto che io pratico la corsa, mi potresti dire i tuoi valori mentre corri espressi in min/km? ciao grazie

  14. kaninja69 Post author

    Bravo Luca. Hai migliorato molto la qualità dei video ora di taglio più professionale. Interessante il tema. 👍

  15. andrea corsico Post author

    Grande Luca!!fantastico quando dici di aver vomitato,io lo avrei fatto molto prima 😂😂
    Mi spieghi una cosa??
    Come mai voi UIPS 😜 quando vi allenate avete sempre la palestra vuota??
    Fai come la dilettona nazionale….solo che lei a differenza di tutti noi comuni mortali,si allena ma non suda… MAI!!!!

    Un saluto,a presto! 🙂

  16. Stefano Cherubini Post author

    Madonna gli dai giù di brutto! Complimenti per il video la qualità migliora sempre di piu

  17. Vanny Black Thunder Post author

    Complimenti Luca questo video merita. Ben fatto e spiegato. Sarebbe interessante un video sull'aspetto alimentazione settimanale. Cosa mangiare durante il week end di gara. Ottima Palestra. Chapeau!

  18. serotonina ossitocina Post author

    Ciao Salvadori! ma fate anche qualche cosa per migliorare la resistenza su mani e avambracci?

  19. Stefano Geremia Post author

    Io che ho problemi con la corsa, causa ernie, tendo molto a nuotare…circa 4 volte a settimana per una media di 10/12 Km, volevo sapere se può andare bene o se sarebbe meglio integrare un po di palestra, grazie.

  20. Giacomo Palmirani Post author

    Se i tuoi allenamenti sono studiati in base alla lunghezza delle gare uno che fa endurance che tipo di allenamento deve fare? Vive in palestra praticamente!

  21. Roberto Romeo Post author

    Davvero molto interessante questo video, mi piacerebbe un piano più soft di quello che fa visto che corro in macchina.

  22. gianluca fabrizi Post author

    Lu invece per quanto riguarda l’alimentazione?? Da appassionato di fitness immagino che cambia anche quella…? Giusto?!😉 In bocca al lupo per questa stagione!! A prestissimo🤟🏼✊🏼✊🏼✊🏼

  23. Adrian Rus - Sinner#97 - RACE VLOG Post author

    Ho sempre stato a domandarmi, che ca**o hanno qualche uno e altro quando fanno il 'dislike' su uno video come questo, da dove hai solo da imparare. Uno video che fin ora nessuno ha fatto a vedere cosi tanto di i 'segreti' di un allenamento dei piloti.
    Luca, forza, e non prendi sul serio quesi idioti.
    Buon lavoro e grazzie per dedicare il tuo tempo per noi tutti.

  24. Gretto Detto Post author

    Famose nota', notamose!
    W il narcisismo di chiusura al mondo e tutto brum brum e co2 come negli anni 50.

    Luca fa questo, Luca fa questo altro, capacità elastica…

    Peccato la cognitivita' che latita.

    Per il resto : si bello se c'era una figa meglio….ah come già c'è?

    Vero vero.

    Weeee figaaaaa!

  25. Marco Ficara Post author

    Grandiiii…tutti e due!!! Ti fai un bel mazzo infrasettimanale…altro che ostriche e champagne ahahaahah

  26. Giacomo Donati Post author

    Luca, ma invece per quanto riguarda la dieta ne segui una particolare o basta che sia sana? e nel caso sia particolare ne hai due distinte per periodo gara e periodo invernale?

  27. stefano zamparini Post author

    Bel video ma l'unica cosa che ho notato è il fuoco della macchinetta, mettevi a fuoco solo la persona in primo piano e la lavagna o chi era dietro non era a fuoco, non so se sia il diaframma o cosa perché a livello video sono ignorante però è l'unica cosa che ho notato, spero ti sia d'aiuto, la mia non è un commento per criticare ma solo per dire la mia… Il resto è molto bello

  28. Elmer Brinkmann Post author

    Sounds like a very good routine to stay or get in shape! The stretching before the workout tho isn’t something I’d recommend unless it’s active stretching like movement preps. Stretching short (30 minutes) before a workout has a negative influence on the explosiveness of the muscles. The muscle fibers will be stretched up and because of that the muscle isn’t capable of preforming at it’s maximum because it can’t contract fast enough. The rest of the routine looks absolutely great and I’ll be using it soon as well, so thanks for that! Gasss ✊🏻

  29. A&stetics Post author

    Se pensi che questo sia un allenamento proficuo per quello che fai ma soprattutto per preservati negli anni…stai sbagliando… già mi è bastato vedere i piegamenti agli anelli. Mi stupisce che chi dovrebbe seguirti non ti fa aprire gli occhi e renderti conto di tutto ciò…

  30. Mv Mec Post author

    Mamma mia ma che culo ti fai… 😱😱😱
    A voglia naska a riprenderti…
    Forse solo se ti levano il motore…
    Ah… giù il cappello x Stefano…

  31. ragigio05 Post author

    Luca sei mai andato in sovraccarico-sovrallenamento? Come hai risolto? Sei mai arrivato ad un punto, dopo un pò di sedute, che prima di iniziare ad allenarti hai voglia di farlo pari a zero, come trovi la motivazione? Alberto, chiedere è lecito, rispondere è educazione, quanto al mugello? 🙂

  32. ragigio05 Post author

    Parole sante, ma se lo fai per lavoro allora testa bassa e sacrificio, da amatore non è sempre facilissimo trovare forza motivazione e tempo.
    Grazie per la risposta.

  33. giovanni gazziola Post author

    7:38, mi dispiace ma è impossibile allenare l'Inner chest, essendo un fascio muscolare non puoi allenare solo la parte interna.

  34. BortyDamy Post author

    Ciao Luca una domanda.. le 2 fitball che usi per simulare le curve di un circuito sono della stessa misura o sono uguali?? Se diverse che misure hanno?? Ti ringrazio per l'eventuale risposta 😊

  35. Vincenzo Tedesco Post author

    Esercizi specifici per pilota, quello in ginocchio sulla palla e ti lanciano le palline, io lo farei con le uova per renderlo più divertente….. 🤣🤣🤣

  36. Davide Marcianò Post author

    questo è un video dedicato a tutti i piloti che nei commenti parlano ma hanno il fiatone a salire le scale… grande salva sei un pazzo


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