Practice Like a Navy SEAL

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Med Ball Slam

Since Michael B. Jordan first debuted his epic transformation in Adonis Creed for his Rocky spin-off series, he's been consistently moving the needle with his physical transformations (admit you have Michael B. Jordan training more than googled once). That pattern was continued with Without Remorse, Tom Clancy's new military thriller, in which he plays a decorated Navy SEAL. To get there, the actor worked again with longtime trainer Corey Calliet.

Michael B. Jordan's SEAL-Ready Nutrition and Recovery Plan

Calliet brought it back to basics with Jordan for Without Remorse, which meant prioritizing lean proteins, vegetables, slow carbs, whole grains, and good fats. This was done over five to six meals a day, depending on the schedule.

The goal was to get most of his diet naturally with food, but Jordan had a special assortment of vitamins sent to him by his mother. "I don't even know which one he took," Calliet admits, laughing. “But you know mothers. You know best. I just know it worked because he never got sick, which is a problem when you work internationally. "

Jordan personally values ​​meditation and its ability to heal both the mind and body. He also had a masseuse who came four times a week to relieve muscle tension and improve blood circulation. "I really got him through with this training so he needed it," says Calliet. "Between all of that and the emphasis on sleep, I was glad we avoided injuries."Med Ball Slam Marius Bugge

Michael B. Jordan's training with no regrets

Prior to filming, Jordan and Calliet teamed up with Buck Doyle, a highly decorated U.S. Marine with over two decades of service. The knowledgeable veteran was able to provide insight into the extreme physical preparation elite soldiers go through. Calliet used this information when the time came to create his own training program for Jordan.

"I had him wear a weight vest during most of the training sessions because I wanted him to be comfortable with that fatigue," says Calliet. Since his character is a special forces soldier, Jordan would wear a lot of equipment and carry heavy weapons in scenes. And since he likes to do a lot of his own stunts, it was necessary to give him the ability to do so. “Every single session was intense. Every session was elite. "

They worked for three months before coming to Germany to film, and training continued throughout production, with late-night sessions at the Soho house in Berlin. For programming, Calliet developed a HIIT-like approach to building muscle mass and developing the fuel tank. "There are films where you focus on the aesthetics," he says. "This wasn't one of them. We were driven to give him this military build."

Directions: This is a sample circuit Calliet built for Jordan to increase strength and challenge his cardio. This may seem tame for Michael B. Jordan's workout, but keep in mind that he wore a 25-pound weight vest throughout, which increases the difficulty significantly. They used an XD vest during production, but anyone will.

Do this round of four exercises for a total of 6 rounds. You will do 45 seconds of intense exertion followed by 15 seconds of rest for each movement. The goal is to push yourself and reach full capacity. Take a minute's break at the end of each round.

1. Burpees

How it goes: Stand with your feet shoulder-width apart. Keep your back straight as you crouch with your hands on the floor. Hold your weight and jump back into a push-up position. Hold your core firmly while holding the push-up, dropping your stomach on the floor, or doing a standard push-up. Then, jump your feet to your hands and stand up again. Immediately jump as high as you can with your hands raised and hips outstretched.

2. Kettlebell swings

How it goes: Stand in front of you with your feet shoulder-width apart and a kettlebell. Hang from your waist and pick up the kettlebell with an overhand grip with both hands. Holding the arch in your lower back, pivot your hips back until the kettlebell is between and behind your legs. Squeeze your glutes to straighten your hips and swing the weight up. Swing the weight back between your legs as you pivot your hips and bend your knees slightly (if it hits you in the butt, get it right). Extend your hips and knees to reverse the swing when starting the next rep right away.

3rd Med Ball Slams

How it goes: Stand with your feet shoulder-width apart. Hold a medicine ball in front of you with your knees slightly bent. Tense your core and straighten your arms over and over your back until your elbows almost click into place and you feel a stretch in your abs. Throw the ball explosively on the ground and catch it on the ricochet. Move explosively.

4. Squeeze the chest

How it goes: Grasp the bar shoulder width apart and bend your back so that there is space between your lower back and the bench. Loosen the barbell, holding it with your arms perpendicular to your body, then lower it onto your sternum and pull your elbows toward your sides about 45 degrees. When the bar touches your chest, place your feet in the ground and push the bar back to the starting position.

No regrets premiere on Amazon Prime on April 29th

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