Jake Gyllenhaal's Brutal 'Road House' Workout Revealed

WORKOUT

20 Mar

In the much-anticipated Road House remake featuring Hollywood star Jake Gyllenhaal and UFC legend Conor McGregor, fans were not only treated to an action-packed film but also to Gyllenhaal's jaw-dropping physical transformation. Known for his dedication to shaping his body for various roles, Gyllenhaal's preparation for Road House took his commitment to another level, resulting in him achieving an impressive 5% body fat. Let's delve into the intense workout routine that helped Gyllenhaal achieve this remarkable feat.

Main Movements

Mobility Drills: mobility sticks were used to increase range of motion and prepare for training.
Proteus Motion Machine: used for warming up joints and establishing proper movement patterns.
Isometrics: inverted row holds (3 sets of 30 seconds on, 30 seconds off) to increase strength and stamina at different joint angles.
Heavy Sled: heavy sled pushes and pulls to challenge the body with a heavy stimulus.
Safety Bar Squat: heavyweight movements like the safety bar squat to maintain muscle coordination.
Forearm Drills: grip drills reduce a common limiting factor in heavy lifts.
Offset Loaded Bag Drills: offset loads prepare for MMA-specific movements.
Floor Press: variations of classic strength movements, like the floor press instead of the standard bench press, keep the routine fresh.
Chain Pushup: as above… plus it makes you feel cool.
Suspension Trainer Push-Pull: cross-lateral loading exercises, such as a TRX band row and dumbbell press, which are crucial for MMA fight training.
Push-Pull Rips: to maintain balance and mimic punching movements.
Climber Sprints: Finish workouts with conditioning in the form of VersaClimber sprints, a low-impact, full-body machine that quickly ramps up the heart rate.

Killer Core Circuit (2-3 times a week):

KB Overhead Carries (60 meters): Press a pair of kettlebells overhead, engage abs and glutes, and walk forward.
Front-Rack KB Carries (60 meters): Hold kettlebells at shoulders, keep abs and glutes engaged, and walk forward.
Zercher Squats (8-15 reps): Hold a barbell in the crooks of elbows, keep abs and glutes tight, squat, pause for 3 seconds, then stand.
Split-Stance Physio-Ball Chops (8-15 reps per side): Kneel on one knee, hold a physio ball or cable handle, reach up and to the side, then drive toward the opposite hip.