I’m Jason Walsh. I’m a trainer in Los Angeles,
and I get actors ready for movies.
Most of time, it’s gonna be something where a studio comes to me
and asks me about prepping someone for a role.
What we do is we literally have to sit down
and figure out what the characteristics are of that role
The variables involved meaning like are they going to be
in the desert, are they going to be carrying heavy weight.
you know an exoskeleton, how physical is the role.
But a lot of it has to do with, you know, background,
are they a novice, if they ever train like this before.
Believe it or not. What we’re doing is really helping these guys with character building.
I want to enforce that character.
I want them to feel super free of any type of psychological like hindrances.
I’ve take a lot of pride in making these guys
变得超级强壮 行动自如 健硕灵活 充满自信
super strong, move well, fit, resilient, confident and do it safely.
演员受伤 制作便无法进行 百万美元都打水漂
These guys get injured. Production shuts down, millions of dollars out the door.
Training for a military role.
Bradley Cooper came to me through John Krasinski
He got this big role for American sniper, and for Bradley it’s all in.
He wants to become that character.
Chris Kyle, 225 pounds, military guy,
highly respected and decorated.
Bradley Cooper, 185 pounds weight, novice
never trains like this before, not like this, not the kind
of weight training that we were gonna have to do.
I’m gonna be honest with you.
This was the one that I was most worried about in my career.
Cause I didn’t know if we could achieve what he wanted to achieve.
We had almost 12 weeks total.
I think it was the first eight weeks that we were doing two-a-days.
I mean we had a lot.
I thought maybe 20, 25 pounds was doable in that timeframe that we had.
40 pounds heavier is a big deal.
We had to get him moving. We had to get the weights gone.
I decided that this was the move the trap bar deadlift that we were going to
pretty much make the foundation of everything.
There’s two variables here that I can play with,
and that is the range in motion and the weight.
先确保安全 从高位做起 从轻量训练开始
We started safe and we started a high position. We started light.
That as I see him progress and get better, we can take those down.
So, we got Bradley really strong,
and as we progressed, he became more mobile.
He’d actually lift from the ground
and the confidence in everything that came with that.
I mean literally it was amazing to watch the transformation.
We actually ended up towards the end of it, lifting a little over 425 pounds.
You cannot fake the way 400 pounds feels when he lifts it off the ground.
So in the movie, that’s real.
We ended up doing I think it was four days of two-a-days.
He would come in in the morning 6:00 a.m.
we’d train an hour, hour and a half.
He would go home and recover.
He would come back.We’d do a lot of the volume training in the afternoons,
and then he would do a half-day on Wednesday, and that was his week.
He didn’t need to get ripped. He needed to get big.
and that’s a big difference.
I knew that there’s no way in hell that that guy was gonna eat
as many calories as he needed to put that kind of mass on.
So we had to drink the calorie.
So I just progressed it week by week to try to increase
a little bit at a time 500 calories or so.
I knew that we have been doing a really good job.
Once we hit the 200 mark from the 180 mark, everything started rolling.
His body just couldn’t get enough of it. He was recovering.
He was doing everything he needed to do and
it wasn’t until the day before shooting that we got him on the scale
and it literally read 225 and I couldn’t even believe it.
When you think John Krasinski, you think The Office
and he came in with his big smile on his face and
was telling me about the possibility of this movie 13 Hours
and he was going to play a navy seal,
way outside of his comedic roles that he’s been doing.
You wouldn’t know it, if you just looked at him but he is extremely strong
The first four weeks we did all strength training,
一天两练 一周练四天 星期三休息半天
it was two-a-days, four days a week, half-day on Wednesday.
我说 来吧 做仰卧推举
I was like, let’s do it, let’s get the bench press going.
他说 不 你要把雪橇从这拉到那
He’s like, no, you’re gonna drag that sled from there to there
and I was like, how hard is that?
I’m having a heart attack.
We had the luxury of working with John for quite a while,
before we start to shooting 13 Hours.
I was very confident in John’s ability to move.
So, all we had to do was turn the dial up for him.
And everyday we would end up doing some sort of squatting variation.
We do front squat to press.
Great complex exercise.
And we’d also have him start doing just overhead press.
Still engaging the whole body while doing the pressing,
so it’s just even more taxing on the body.
Love the dumbbell bench press.
I just like the fact that the each arm is working independently one another
and John crushed it, man.
He was doing over 100 pound dumbbells,
not to mention that we ended up doing a lot of conditioning as well.
That was gonna help with that, the fat burning effect.
A lot of high intensity training, pushing the sled back and forth,
抛拾重物 跳跃 跑步 推重物
picking weights up, slamming it down, jumping, running, pushing,
all of that with little to no rest.
It definitely comes across on-screen when they put this kind of work in.
“Let’s go! We gotta move!”
So I was training Emily Blunt for a while with John.
Those two in the gym at the same time, and it’s absolutely hilarious.
They’re the most comedic people I’ve ever seen.
Nothing really gets done in the gym, so we had to separate them,
because we had a lot of work to do.
Emily came in, she got her first action role
Edge of Tomorrow, it was fantastic.
She had to wear an exoskeleton and this thing weighed about 70 pounds,
and day in day out shooting with 70 pounds on your back.
That’s a new one for me.
This was what keeps my job pretty interesting, too.
Because never even thought that someone would be doing something like this.
We ended up doing a lot of conditioning out on a track,
and using weight vest to kind of mimic that feeling
of having that exterior skeleton and teaching her how to move
with that weight on her back.
We progress just like anything else.
You’re not gonna go and get put 50 pounds of weight vest on someone.
So we would start with a 10 pound weight vest.
One week we’d end up doing a 20 pound,
接着30磅 40磅 最后穿上50磅
a 30-pound, a 40-pound, eventually a 50-pound weight vest.
I just wanted her to get an idea of what that was
gonna feel like and how hindering it is.
Because a 70-pound exoskeleton with day after day after day of moving
could throw something out of whack.
I don’t know if you remember in the film
when that incredible scene, where she’s doing like the the forearm push up.
It was kind of an epic scene and
I’ve actually had a lot of clients come to me,
saying I want to look like Emily Blunt.
Brie Larson for Captain Marvel.
She came to me because of Emily Blunt
the way that she looked and performed in that film.
“Yes. What do you want?”
Training to become a superhero.
Brie Larson, Captain Marvel. She came in. She had the best mentality.
She was ready to go and anything we wanted to do. She was ready for it.
We had the proper amount of 12 weeks which I absolutely love.
I knew we’re gonna knock it out of the park with her.
To keep things interesting and fun,
you kind of want to set goals. You want to set milestones for these guys.
Since we got week after week after week of training.
So what we try to do is set these short-term, long-term goals.
They’re realistic and sometimes unrealistic,
but it’s still nice to have them.
So, we would start with pull-ups.
The unassisted pull-up is the big goal
for a lot of our women in these action roles and whatnot
because it really just tells us where she’s at with her upper-body strength.
You’re told women aren’t supposed to have a lot of upper-body strength.
That’s bullshit. They get really really really strong pound for pound.
For Brie, I think we ended up doing 10 pull-ups straight.
Eight chain push-ups with 50 pounds of chains on her back,
hip thrusting well over 300 and some what pounds.
I mean this is stuff that most women would think is absolute insanity.
Think about it if you’re not able to do a pull-up,
and then a few weeks later I’m proving you and you’re doing pull-ups,
think about what that’s doing to you even psychologically and mentally.
I mean it’s just a reinforcement of
who you are and what you’re able to do.
People don’t believe something
and then all of a sudden, they’re able to do these things.
It just goes to show that that kind of hard work
and dedication is really gonna pay off.
You get rid of those variables that could be holding you back
and you’re really able to focus on your acting.
-“You know how to fly this thing?”-“We’ll see.”
“That’s a yes or no question.” “Yes.”
Training for an athletic role.
Alison Brie, wow,
where to start with her, she’s one of the absolute best humans I know.
It doesn’t matter if it’s 6 a.m.
She comes in the highest energy of anybody I’ve ever met in my life,
and it’s infectious and everybody in the gym feeds off of it.
我给爱丽森训练了 我也记不清了 大概有好几年时间
I was training Alison for I don’t know maybe even a couple years
when she came to me telling me she’s gonna be a wrestler.
Here we go again with a brand new variable never train anybody like this before.
Because we had such a nice cushion of time with her,
we didn’t really have to go into like a two-day type setup.
We just trained her five days a week.
Alison Brie is one of the strongest girls that I know.
Pound for pound the girl is able to crank out 14 pull-ups.
She’s dead lifting over 200 pounds,
she’s pushing sleds with 300 and 400 pounds on it.
Sled training is an absolute staple,
and all the training that we do especially for the females.
It’s a single leg exercise work strength conditioning everything.
We can load it, unload it, pull it, push it.
There’s so many variations to it.
The core is firing from each step, right?
And it’s this body coordination and it’s fantastic.
It was one of our staples for her strength training.
One of the biggest compliments I can get is
after the shoot the client comes back and was injury free.
For me that’s the most important thing.
The aesthetic thing is fantastic and I get it.
But we want to keep these guys healthy.
If you pay attention to Glow.
Alison is really doing all of her stunts.
非常幸运的是 两季拍摄完 她没有受任何伤
And knock on wood, two seasons in, hasn’t had any injuries.
“You may have defeated me today.”
“But this cold war is only starting.”
Training for a dance role.
Emma Stone, La La Land
Emma came in and she had some issues with her neck and her back and shoulders and things like that.
Those things have to be addressed.
You don’t work around them and hope that they go away.
You really go in and try to attack any and all issues that could be holding her back.
And for her the training was a little less dramatic or invasive.
A lot of stuff we did was really focusing in and around the hips
and the stability, and the strength around the hips,
because of the dancing elements most the stuff she was doing was on one leg.
We did a lot of strength training,
a lot of mobility drills, balance stuff, a lot of crawling for core
and coordination and things like that.
We didn’t have as much time, we had about six weeks before shooting.
It’s a hard balance because you don’t want to train her too much,
because she’s got all the dance training and choreography
and all that kind of stuff that’s going on on the outside.
So what I did is I just actually ended up training her less days,
giving her more recovery.
I think we were doing about 4 to 5 days for the first couple weeks
and then we just kind of tapered all the way through
through the end until she starts to shooting.
We focused a lot on the posterior chain, a lot of pulling motions.
Things to get the muscles firing and protecting and stabilizing the spine.
We were able to clean up most of the issues with her neck and back.
If you can eliminate pain from someone, that’s been living with pain,
and they believe that that pain is just part of life.
I mean it’s one of the highlights of what I get to do
is if I can help to eliminate those types of pains.