How 7 actors prepared for physically demanding roles

While the human body contains more than 600 muscles, the training for a primary role on Riverdale emphasizes only a small fraction of them, such as the chest, shoulders, and abdominal v-cut, which actors like KJ Apa shape to look great on screen. Each role presents unique physical challenges, whether it requires a specific aesthetic, acrobatic ability, or strength. In this article, we will explore the personalized training regimens of seven actors who have prepared themselves for demanding roles.

Michael B. Jordan, for instance, always maintains an excellent physique. However, the type of body he sculpts in training depends on the character he is preparing to portray. After playing Adonis in Creed, he began training for the role of Killmonger in Black Panther, which required a different kind of physical preparation. As a boxing hero, Adonis's training focused on getting lean and involved a lot of running and surprise boxing. In contrast, Michael's Black Panther training aimed to build a larger, more muscular physique that would surprise audiences. His routine consisted of intense weight training, which included curls, squats, and bench presses. Corey Kaye, Michael's long-time trainer and nutritionist, designed a carb-heavy diet that involved consuming five to six meals a day, including potatoes, eggs, bacon, and chicken. The training and diet helped Michael gain 15 pounds of muscle for the role.

Similarly, each Avenger has unique skills that require specific training. For Scarlett Johansson's role as Natasha Romanov, a deadly assassin, celebrity trainer Eric Johnson designed a training program that focused on her martial arts skills. Since 2009, Scarlett has worked hard to transform her body and become the skilled fighter we see in the Avengers movies.

Scarlett Johansson's training for her role as Black Widow in the Avengers movies involved three phases. The first phase focused on improving her mobility and flexibility so she could perform Black Widow's spider-inspired moves, such as the leg twist attack. Her trainer, Eric Johnson, had her do exercises like 90/90 hip swivels to improve her hip strength and mobility. In the second phase, Johnson aimed to build power, having Scarlett do heavy deadlifts and single leg pistol squats. This helped her perform powerful kicks and punches, such as the ones seen in Captain America: Civil War. The third and final phase focused on getting Scarlett in peak physical condition, refining her recovery time and helping her control her breathing and facial expressions on camera. Tom Holland, who plays Spider-Man, had a background in dance and gymnastics, which helped him land the role. However, he still had to train hard for his first solo Spider-Man film, Spider-Man: Homecoming, to perform acrobatics and stunts that looked superhuman. His training involved climbing walls, doing flips and slinging webs through the city. In this scene, Tom Holland is seen following his stunt double, Holland Diaz, as he does a side somersault off a mini trampoline, followed by a big kick and perfect landing on his left foot. To maintain his agility and acrobatics, Tom used an air track mat, a portable and inflatable equipment that combines tumbling and landing like a bouncy castle and spring floor in one. He practiced twists, flips, and side somersaults on this equipment. Tom was committed to doing most of his stunts, but he had to do crossfit-style circuit workouts to ensure he could perform day in and day out on set and hone his Spidey reflexes. He also underwent rigorous martial arts and combat training to prepare for the role, as well as worked on his hand-eye coordination. Additionally, Tom focused on aesthetics, adding 14 pounds of muscle to his frame, especially for the shirtless scene in the script. The actor did sets of chin-ups to build up his chest and showed off his physique in peak Spidey shape in a photo he shared with his Marvel trainer, Duffy Gaver, on their last workout day.

KJ Apa, the star of Riverdale, faced a new challenge in season 3 when his character, Archie, went from a high school football jock to a prison boxer, requiring him to appear in many bare-chested fight scenes. To prepare for this, KJ stepped up his fitness routine with the guidance of Alex Fine, the Riverdale cast's secret weapon, who previously worked in strength conditioning for NFL stars like Odell Beckham Jr.

Bob Odenkirk, known for his comedic roles, trained for two years for his first action movie, Nobody. His trainer, stunt actor Daniel Bernhardt, focused on movement and screen fighting techniques. The goal was to help Bob activate his hips and blast his core, providing him with explosive punch power for his fight scenes. Director Ilya Naeschuler wanted Bob to perform as many of his own stunts as possible, which allowed for longer takes and a more visceral fight scene.

The bus fight scene in "Nobody" showcases Hutch's transformation into his fighter self after years of leading a normal life. As a result, his character is meant to appear a bit out of practice during the fight. While Bob Odenkirk went from an average person to an action hero, Brie Larson had to undergo a physical transformation to play one of the most powerful Avengers, Carol Danvers, in "Captain Marvel." Brie, who had primarily acted in indie films before this role, had to look believable while engaging in hand-to-hand combat on a moving train. She initially struggled to do even one proper push-up or pull-up. To get in shape, Brie turned to Emily Blunt's trainer, Jason Walsh, and followed a rigorous nine-month training schedule. Her training regimen included exercises like hip thrusts, split squats, push-ups, and pull-ups, and they used creative equipment like weighted chains to increase the difficulty of her push-ups. Brie also pushed herself to new heights, literally, by setting the goal of being able to push Jason's jeep, which she ultimately achieved. The physical and mental transformation Brie underwent helped her give an outstanding performance in the movie.

In the movie Captain Marvel, Brie Larson had to transform herself into a believable and powerful superhero. Her character had to engage in hand-to-hand combat while riding a moving train, which required her to look physically fit and capable. Brie was not particularly active before taking on the role of Carol Danvers, but she was determined to get in shape. To do this, she sought out Emily Blunt's trainer, Jason Walsh, and developed a rigorous nine-month training program. This program included hip thrusts, split squats, push-ups, and pull-ups, among other exercises. Brie's body kept getting stronger, and the costume team had to adjust her suit several times to accommodate her growing muscles. Brie's physical transformation not only helped her performance but also contributed to her psychological mindset. According to Jason, the physical strength she gained helped her become the character. Although the training was challenging, Brie's determination and hard work paid off, and she was able to perform real-life superhero stunts.

Similarly, when Jennifer Lopez and Constance Wu played strippers in Hustlers, they had to master pole dancing. The film did not use body doubles for the pole dancing scenes, which meant both actors had to get "pole ready." JLo had danced before, but pole dancing was a whole new challenge. It required specific muscle groups to be super strong, and acrobatic skills that were new to her. Pole choreographer Johanna Sepaki designed all the pole dancing scenes in the movie, including Ramona's (played by JLo) four-minute routine. To meet the challenge, JLo moved a portable pole into each of her houses in New York City, LA, and Miami, so that she could practice all the time. Johanna started JLo's training with basic spins and climbing, and then moved on to fast, smooth rotations on the pole. Inverting and supporting her body with just her arms and shoulders was the most challenging part of the routine, which required a lot of core and upper body strength, as well as an excellent grip. With hard work and dedication, JLo mastered the pole dancing scenes, bringing Ramona's veteran stripper character to life.

Overall, actors have to train differently than athletes. Their training focuses on aesthetic goals, such as sculpting specific areas of the body that are most noticeable on camera. While fitness is essential for maintaining their physical appearance, it also helps actors perform their own stunts and fight scenes safely and realistically.