Amazon’s latest remake of Roadhouse just got here out, and unless you are blind, you almost certainly noticed a pair things.
- Connor McGregor is looking saucy
- Jake Gyllenhaal was absolutely shredded.
As a way to get his incredibly jacked physique Gyllenhaal worked together with his very long time trainer, Jason Walsh for over a yr.
In a video with Men’s Health, Walsh detailed the work that went into transforming Jake Gyllenhaal into the beast that he was on film.
Warm-Up
To start, they might perform a some light movement to get the body temp up after which mobility drills to get the body limber. One in every of Walsh’s favorite drills is to include stick stretching, which is pictured above. While it could look a bit awkward, it’s actually an awesome solution to help increase range of motion.
Once warmed-up, they might move on to the Proteus machine (you almost certainly have not heard of it because it’s more common in athletic performance centers quite than your local gym). The Proteus is used to assist prime the nervous system, proprioception, warming up the joints, and metabolic work.
Should you haven’t got access to one in every of these machines, like most of us, you possibly can shadow box for 30 seconds on, 30 seconds off, for 3-4 rounds.
The Workout
Now that the body is fully warmed up, it is time to get to to the actual labor. *If you may have any questions on what these exercises seem like, you possibly can see them demonstrated by Jake himself down below.
Isometric Inverted Row Holds
These are an awesome solution to increase stamina and strength at different angles. They followed a 30 sec on/off regimen for 3 sets.
Sled Work
Gyllenhaal would then attack some timed set sled work. They focused on using heavy stimulus, performing variations reminiscent of sled pushes, sled pulls, and sled crawls. All of this is amazingly taxing on the body and helps encourage fat burning.
Heavy Basic Lifts
They’d all the time work in some type of heavy lift, reminiscent of safety bar squats or deadlifts. Utilizing 3-4 working sets at 6-8 reps.
Forearm Work
Normally ignored for essentially the most part, direct forearm exercises help eliminate one of the common weak points within the gym, grip failure. While exact sets or exercises weren’t given, using a weighted wrist roller until failure for 3-4 sets is an awesome solution to exhaust your forearms.
Offset Loading Bag Drills
This a part of the training falls more under the umbrella of mixed martial arts training. Using an offset bag (may very well be a boxing bag, or perhaps a duffel bag loaded with soft weight) is great for movements more common in sport.
Gyllenhaal would do exercises reminiscent of offset lunges and bag jump-overs (that are great for core work and agility, and can tire you out faster than you’d think).
Swiss Bar Floor Presses
These are a implausible alternative to full bench presses for somebody who suffers from shoulder issues. Floor presses limit your range of motion, and really permit you to give attention to moving heavy weight (be certain that to make use of a spotter). Walsh recommends changing rep ranges, exercise tempo, and sets to maximise potential of this exercise. A great place to begin with these is 2 set of 10-12 reps.
Chain Pushups
The added instability of the chain makes your stabilizer muscles fan the flames of like crazy, making this a superb finisher for chest work. Shoot for two sets of 10-12 reps.
Suspension Trainer Push-Pulls
Suspension push-pulls are a tremendous solution to train cross-laterally, which is often done in MMA training. Hitting your back, arms, shoulders, and core at the identical time, these are a completely brutal movement. Shoot for 3 sets of 6-8 reps for all sides.
Push-Pull Rips
These are a full-body exercise that utilizes two cable pulleys and has the same upper body motion because the exercise above, pressing with one arm (push) and rowing with the opposite (pull). You possibly can really challenge yourself by getting low in your split squat during your reps. Similar to above, 3 set of 6-8 reps per side.
Climbing Sprints
One of the intense finishers you possibly can consider, climbing sprints could have you gasping for air by the point your set is finished. Do these for 20 sec on, 30 off, for 6-8 rounds.
Recovery and Food regimen
One in every of the the reason why Jake Gyllenhaal could train like this for over a yr was the indisputable fact that his coach made sure recovery was high on the list of priorities. Using ice baths and ensuring he was eating clean foods helped keep his physique on course to becoming the finished product you possibly can see within the movie. It needs to be noted that Walsh also mentioned how Gyllenhaal looked peak form within the movie and we didn’t see the valleys, which naturally come.
Summary
Gyllenhaal has proven he has the mental toughness to do what it takes to succeed in a high level of shred, and it isn’t the primary time he’s done it. Try his physique in Jarhead, Southpaw, and The Covenant.
If you wish to seem like Jake Gyllenhaal does in Roadhouse, it’s really not that difficult. You simply need to 100% dedicate yourself to understanding like a mad man and eat extremely clean for over a yr. Easy, right?
You possibly can watch the complete video of Jason Walsh talking through the workout plan below.
