General information
Dwayne Johnson USA Born: May 2, 1972 Height: 196 cm Weight: 120 kg
Dwayne Johnson was born on May 2, 1972 in Hayward, California. His entire family was involved in wrestling , so it is not surprising that the teenager followed in their footsteps. While in school, he played American football for the school team and was also a member of the school's track and wrestling teams . After graduating from the university, where he received a bachelor's degree in criminology and psychology , he signed a contract with the football team, but after playing only a season, he suffered a back injury and was forced to end his career as a professional football player. Johnson first made his wrestling debut in 1996 under the name Rocky Maivia. At first, Rock played the role of a good guy, but the American public quickly became tired of “good Rock.”
After a major loss and injury, The Rock changed his image to a "bad guy" and got rid of the "Rocky Maivia" alias. But soon he chose the career of an actor over a wrestling career. So he moved to the big screen, forcing people to talk about himself as the new Arnold Schwarzenegger.
Dwayne Johnson dream. Dwayne Johnson - natural or chemist?
Many fans of Dwayne often wonder: is Johnson a natural or a chemist? We don’t want to descend into the subjective world, so we’ll remove emotions, analyze everything we need and draw a conclusion without any childish exclamations, like: “He’s a chemist, that’s clear to everyone” or “no, he eats cottage cheese and he’s just good.” genetics". And you prove it!
If we compare height and weight, we can determine that physiologically normal weight for a height of 196 centimeters is considered to be 96 kg of total body weight. 15-20% fat, and the rest is meat, bones, water and so on. But this is only statistics, not a law of nature, so it often makes strong fluctuations. In this matter, it is very important to take into account a person’s constitution (type and type of physique). Of course, pure species do not exist in nature; more precisely, they do exist, but they are very rare. If you take photographs of “The Rock” as a child, you will notice that throughout his youth he was overweight, so here, most likely, there is a mixture of an endomorph and a mesomorph. And who knows how “The Rock” ate at that time.
Thus, if we take into account that at the moment Dwayne weighs about 110-120 kilograms (different sources give different figures), and this, you see, is not fat mass, then such a mass needs to be frequently and well fed with nutrients. It becomes obvious that Johnson is still “dabbling” in chemistry.
Set of exercises
Dwayne Johnson noticed that all Hollywood stars have a lean physique, so he changed his training program, which allowed him to lose about 20 kg in a period of 4 months . This allowed him to lose weight from 120 kg to 100 kg. This training involves reducing fatty tissue in the body , i.e. over a period of time he reduced the percentage of fat from 14% to 7%. To get rid of that much fat, Johnson changed up his workout, hitting each muscle group three times a week . I also had to adjust the rest time, speed, weight, and of course the number of repetitions and approaches. The training program was divided into several days and looked like this: Monday, Wednesday, Friday
- Chest, back, biceps, calves: 5 sets of 15-20 reps, 30 seconds rest between each set.
- Cardio: 5 minutes warm up, 12 minutes high intensity
Tuesday Thursday Saturday
- Quadriceps, hamstrings, shoulders, triceps: 5 sets of 15-20 reps, 30 seconds rest between each set.
- Cardio: 5 minutes warm up, 12 minutes high intensity
Sunday - rest Dwayne also advises beginners: “If you spend the whole day at work and in the evening it is not possible to escape to the gym, get yourself a personal trainer and decide with him how much time you can spend on training. Don’t be embarrassed if this time is too short, the coach will be able to find you a suitable program that will work.”
Dwayne Johnson training. Dwayne Johnson training for Hercules.
The new “Hercules” starring Dwayne Johnson has made many people think about buying a gym membership.
Despite Dwayne's excellent year-round figure, in order to play the role of the son of Zeus, he had to take his training to a completely different level. In one of his interviews, the superstar revealed all the secrets of building the body of a demigod. For most Hollywood action stars, the task of portraying the ancient Greek demigod as realistically as possible would be much more difficult than experiencing all 12 labors of Hercules. Even for Dwayne Johnson, with his 120-kilogram body and tall height, this would not be enough to accomplish feats.
But after spending most of his life in the gym to become a professional football player, a world-famous wrestler and one of the highest paid actors in Hollywood, Dwayne Johnson has acquired the necessary experience.
In today's article, he will talk about how he trained for his role in the film and why nutrition is the most important aspect.
Dwayne Johnson's Herculean Efforts for Hercules. When you're an athlete-turned-actor who already has a physique idolized by millions of people around the world, you might think it's okay to rest on your laurels and do nothing. But that's not the case with Dwayne Johnson. That's why he became the highest-grossing movie star of 2013, with his four films pulling in $1.3 billion at the box office.
"Hercules" with Dwayne Johnson. If there's one thing life has taught the former national footballer, it's that what you get is in direct proportion to what you're willing to sacrifice. That's why he spends so much time and energy making sure he's in top physical shape when he walks onto the set.
My body type, workout and diet vary for different roles. The role itself dictates the type of training and nutrition I will follow. For Hercules it was a 22-week diet, and for GI Joe 2 it was a 14-week diet, while for Blood and Sweat I wanted to be big and big and dangerous, so... we adjusted the plan.
Dwayne "The Rock" Johnson's training for "Hercules" was split into 6 days with just one day off for a full six months. Every morning he did a 50-minute cardio session before his main workout. The legs were the only muscle group that received exercise more than once a week.
I started training quite early, around 4 am. When I'm filming, I practice before I go on set. I spend 90 minutes in the gym, maybe a little longer.
Stills from “Hercules” and photos on set with Dwayne Johnson. And while most other actors spend their time in the gym only during pre-production, "The Rock" is one of the few people who is in the gym year-round.
Training sets the entire pace of my coming day. For me, working out is my meditation, my yoga, my therapy. All rolled into one. I like it. It makes me happy.
Feast of the gods. Before and during filming, Dwayne adhered to an incredibly strict diet. A special nutrition plan was developed for him, which was called “12 labors”, filled with carbohydrates, protein and fats.
I usually eat 6-7 times a day. It was the same here. It's about getting tons of protein to help muscle growth, and everything else for recovery, including good carbs and vegetables. Nutrition is very important - you can’t slack in this area.
For "Hercules" it was a 22-week diet. I ate a ton of egg whites, beef, chicken, fish, oatmeal, broccoli, asparagus, rice and baked potatoes. All this was measured and weighed daily.
Hard work, discipline and balance - these three pillars were the basis of my preparation. Supplements were also part of my diet - glucosamine, multivitamins, glutamine, Bcaa, chondroitin and one protein shake a day, which I drank after training.
After many years dedicated to football and wrestling, Duian "The Rock" Johnson was injured more than once. Now, at the age of 41, it has become even more difficult to achieve top-notch fitness.
When I turned 40, I began to take a more responsible approach to my training. I've always tried to educate myself about training, nutrition and supplements - what I eat, when I eat, exercise, calories. I ended up hiring an amazing coach who helped me transform into different characters.
Dwayne Johnson's training program for the movie "Hercules". The role of a lifetime. With an incomparable dedication to fitness and nutrition, Dwayne Johnson has established himself as the world's greatest action hero. He believes that Hercules is not only his biggest role, but also a dream come true.
This was definitely a very passion project for me. A lot of blood, sweat and tears went into it.
To prepare himself for Hercules, Dwayne Douglas Johnson followed a six-month training schedule that would test the most seasoned and dedicated athletes. The following is Dwayne Johnson's workout program. Don't forget to do some cardio before you lift the barbell.
Nutrition
To maintain muscles in such wonderful condition, you have to adhere to a strict diet. Under no circumstances should you eat fried foods or fast foods. But of course there were times when you managed to treat yourself to a big cheese pizza, a cheeseburger or a donut. Dwayne Johnson's diet consists of 6 meals every day containing proteins, carbohydrates, fibrous vegetables and limited fats. Meals:
- #1: 10 beaten egg whites, 1 cup oatmeal, 3 rice cakes, 0.7L water
- #2: 170g chicken breast, 1 cup cereal, 170g yams (similar to potatoes), 1 cup asparagus, 0.7L water
- No. 3: 170g tuna, 1 cup brown rice, oddly enough, 1 cucumber, 0.7l water
- No. 4: 170g perch fillet, 1 cup barley, 170g baked potato, 1 cup green beans, 0.7l water
- #5: 170g pork tenderloin, 1 cup brown rice, 170g sweet potatoes, 1 cup peas, 0.7L water
- No. 6: 10 beaten egg whites, 1 cup oatmeal, 0.7 liters of water
Of course, we couldn’t do without taking sports nutrition. Before training, Dwayne Johnson consumed protein, beta-alanine, creatine; during BCAA; post-workout glutamine, beta-alanine, creatine.
Find out more about proper nutrition:
- Nutrition during training
- Breakfast of the champion
- The whole truth about the benefits of buckwheat
How long does Dwayne Johnson sleep? 15 Brilliant Life Lessons From Dwayne "The Rock" Johnson
Wise words from one of the most impressive guys in cinema.
You know, it’s impossible not to love him. Dwayne Johnson is a modest, too kind and hellishly talented guy. Here are some of his wise life lessons.
1. When you come to the door of opportunity, don't knock. Kick her, smile and introduce yourself.
2. Not only do I think that being good and kind is very easy, but in my opinion, being kind is very important.
3. Success in anything always comes down to two things: focus and diligence. And we manage both.
4. Don't be afraid to be ambitious with your goals. The hard work never stops. Just like your dreams.
5. One of the most important things you can do is simply be yourself.
6. The first step to achieving your goal is to take a moment to honor it. Find out what it means to you so you can achieve it.
7. Nothing can replace hard work. Be sure to be humble and thirsty.
8. Wake up determined. Go to bed satisfied.
9. I want to be a person who doesn’t lie and, out of a sense of pride, doesn’t look for his own reflection in his partner and doesn’t say: “Oh, I’m here. It's me". I think there is something powerful about being completely vulnerable in a relationship with another person.
10. You don't need directions, just point yourself to the top and go!
11. If something stands between you and your success, move it. Never give up.
12. In 1995, I had 7 bucks in my pocket and the knowledge of two things: I work like hell and one day I will achieve my goal.
13. All success begins with self-discipline. It all starts with you.
14. Success does not come overnight. This is when every day you become a little better than the day before. Everything comes gradually.
15. Remember what happened five years ago. Think about where you are today. Think five years ahead and what you want to achieve. Be unstoppable.
Filmography
Over 20 years of work in cinema, The Rock starred in 50 films, and also independently wrote 4 stories and filmed them in his own films - “Baywatch”, “Skyscraper”, “Informer”, “Rampage” . The most memorable works with his participation, which received the most reviews, were the following works.
- "King of Scorpios"
- "Stepping Tall"
- ",Tooth Fairy",.
- ",Fast and Furious 5, 6, 7, 8".
- "Witch Mountain".
- "Long Throw"
- "Treasure of the Amazon".
For his skill, Dwayne was awarded 4 times by MTV, the last of which was in 2020. He also made it clear to his fans that he was not going to stop, but on the contrary, he would develop in cinema and leave behind his entire past associated with WWE.
Dwayne Johnson back workout. Dwayne Johnson's training program. Back
Dwayne Johnson trains his back on Tuesday. As for me, this is quite strange, since the other day I was given a serious load on the trapezius. But, apparently, she manages to recover within 24 hours. In total, the back workout consists of 4 exercises.
The first exercise is familiar to many, wide-grip lat pull-down. The rock performs this movement according to the principle of a reverse pyramid, doing five approaches, starting with 12 repetitions in the first set and ending with 6 in the last.
The second exercise is identical to the first, except for the width of the grip, here it should be narrow. The sets and repetitions are the same.
The third exercise is done in a classical manner without applying the reverse pyramid principle. Hammer rows for each arm separately, performed in five sets of twelve repetitions.
The fourth and final exercise in back training is the horizontal pull-down. It is noteworthy that training the Johnson Rock involves performing this movement with a wide grip. I couldn’t find information about the number of sets and approaches, but I can assume that here Dwayne Johnson also did five approaches, but with a fixed number of repetitions, I think from 10 to 12.
Jason Statham training. Jason Statham workouts
Your task is to choose six classes for each day and end up with a complete set of exercises for the whole body.
So, your task is to choose six for each day of classes. Moreover, in such a way that, firstly, you comply with the first rule of the program (“Never repeat yourself”), and secondly, each time you end up with a complete set of exercises for the whole body. Statham performs his chain of six exercises five times in a row, resting for 10 seconds after each exercise. You can rest a little more. How much - decide for yourself, based on your capabilities. Statham's circuit training exercises: BALL STRIKES Take a rubberized medicine ball weighing 9 kilograms, lift it above your head, and then hit the ball with all your strength on the floor. Repeat 20 times. ROPE CLIMB Climb with your hands up an 8-meter rope without using your legs. Get down. Try performing 4 more repetitions, reducing the number of pull-ups each time. PULL-UPS Statham “jumps” with his hands from one bar of the horizontal bar to another, located above the first. But traditional pull-ups are, in principle, a little worse: up sharply, down slowly. Repeat 8 times. ROPE WHIP Attach an 8-foot thick rope to a fence or railing at ankle height. With both hands, lift it above your head by the opposite end and hit the floor with all your might, as if you were lashing it with a whip. Repeat 20 times. BENT KNEES RAISES While hanging on the horizontal bar, bend your knees and pull them towards your chest. Freeze for a second, and then lower your legs under control to the starting position. Repeat 20 times. TRIPLE KICK Place your feet shoulder-width apart and do a squat. Immediately move your legs back, taking a lying position. Push up to the floor, jerk your legs to your chest and immediately jump as high as possible. Repeat 20 times. CRAB AND GOOSE Take a 4-point emphasis: 2 palms, 2 feet - face down. Walk along the basketball court from one end to the other (26 m). Go back single file. Repeat 3 times. FARMER'S WALK Arms at your sides, holding a 32-pound weight in each hand. Walk along the gym back and forth. Repeat 3 times. BAR SQUAT Place the barbell of the working weight on your front delts, holding your palms away from you. Keeping your back vertical, squat down until your thighs are parallel to the floor and return to the starting position without pausing. Repeat 20 times. PULLING UP A ROPE Tie a load weighing 12-20 kg to a 16 m long rope and pull it towards you until the rope runs out. Step back to the required distance with the free end of the rope in your hands and repeat 4 more times. STEPS WITH WEIGHTS Take a barbell or two dumbbells in your hands (working weight in both cases), climb onto the bench, and then go down. Repeat 20 times. BASIC EXERCISES You can choose from bench presses, squats, or light weight deadlifts. Repeat 20 times. Despite the hellish training, Statham considers a competent approach to diet to be the main reason for his rapid weight loss. But he is by no means starving: he consumes 2000 kcal every day. For Jason, the diet consists of certain rules and inhuman restrictions, which he applies with religious zeal (with the possible exception of a beer party every few weeks). 1. No pure sugar or flour products. Bread and pasta are illegal, as are any sweets. No fruit juices. Not a gram of alcohol. “This is the most difficult thing for me,” Statham squeezes out a stingy male tear. Dessert every evening: plain yogurt and fresh fruit. 2. Everything you eat is written down on paper. “This is my bible,” Statham holds up a black hardcover magazine. He writes down absolutely everything, including the amount of water he drinks (he tries to drink about 5.5 liters to get rid of the feeling of emptiness in his stomach). And he adds: “By putting everything down on paper, you insure yourself against the possibility of screwing up the work you’ve done.” 3. Spread out your calories. Jason eats six small meals a day. The food is the most common: egg whites, vegetables, lean meat, fish, nuts and protein shakes. But the 2000 kcal limit is the holy of holies, more is a no-no.
Preparing for the film
Working out at the gym doesn't just help Johnson look shirtless. He trains hard to be able to perform as many stunts on his own as he can physically handle, and to make those stunts look as realistic as possible.
Read more: Bodyweight exercises: effective bodyweight training
In the blockbuster "Fast and Furious 7" and the disaster film "San Andreas," Johnson performed some incredibly impressive, but physically exhausting stunts. Sipping from a huge cup of coffee after a morning workout, he explained that the brutal training schedule for last year's Hercules helped lay the foundation for his subsequent roles.
“I was lucky that these films were made after Hercules. I trained and worked harder than ever for that role. “I had to pump iron for eight months straight,” he recalls. “During the filming of Hercules, I locked myself in Budapest and lived alone for six months, and then there was the seventh Fast and the Furious and San Andreas.”
“I was lucky that these films were made after Hercules. I trained and worked harder than ever for that role. I had to pump iron for eight months straight.”
For San Andreas, Johnson had to significantly change his training structure in order to be able to physically meet the demands of his role in the film about the devastating California earthquake. The task was not easy.
“In San Andreas, I play an emergency responder for the Los Angeles Fire Department. It was very exciting to work with those guys and change my training and diet to fit the character,” he explains. “The role required a lot of core strength, so I did a lot of rope training, as well as in the water and with my own weight.
Before Furious 7, Johnson knew he'd be up against his match in terms of physical prowess when he went toe-to-toe with another Hollywood tough guy, Jason Statham. Although Johnson was used to being the big bad guy, he was happy to share that glory with Statham during their epic office showdown.
“The fight with Jason Statham in the first scene was something. Everything was very, very cool and unconventional. Over the years, I've had the opportunity to fight many Hollywood bad boys, action actors, and men of action, but Jason Statham beats them all. “I mean, with all due respect to the guys I fought in the previous films,” Johnson says, “Jason brought an element of realism to the franchise. He doesn't just play during a fight, he takes everything seriously. Jason is a real tough son of a bitch, no doubt about it."
