Bodybuilding.com Feature: "Southpaw Workout"When Jake Gyllenhaal trains for a role, the results are nothing short of outstanding. Discover how he shaped up to portray a world-champion boxer in the summer blockbuster "Southpaw." via: https://www.bodybuilding.com/content/jake-gyllenhaal-get-shredded-southpaw-workout.html
When Jake Gyllenhaal trains for a role, the results are nothing short of outstanding. Discover how he shaped up to portray a world-champion boxer in the summer blockbuster "Southpaw."
You probably first saw him in 2001's "Donnie Darko" as the dorky kid who was forever being badgered by a creepy-looking six-foot rabbit. Looking back at that movie, it would have been tough to predict Jake Gyllenhaal would become an actor in anything other than quirky cult films. But Jake has a knack for reinventing himself with challenging parts. He followed up "Donnie Darko" with the 2005 box-office hit "Brokeback Mountain," then quickly moved into his first physically demanding role in the Gulf War drama "Jarhead." That was the start of action-hero-style roles that demanded incredible physical transformations. Five years he later portrayed a super-stacked swashbuckling swordsman in "Prince of Persia." It was at this point Hollywood really took notice of his impressive physique. But his athleticism shouldn't be surprising. When you're someone who counts cyclist Lance Armstrong and actor Matthew McConaughey as close friends, like the 34-year-old actor does, it's not a huge jump to assume you're an active guy. While it might not have been apparent in some of his films—like when he played the role of a malnourished, creepy-looking cameraman in "Nightcrawler"—Jake's fit physique is front-and-center when he plays a boxer in his upcoming movie "Southpaw."The combination of a clear end goal and a competitive mindset is a key to success for all sportsmen, and it's definitely one Gyllenhaal harnessed. To understand this mindset yourself, start by imagining yourself in a boxing ring. The announcer calls your name to the crowd, and then calls your opponent's. It would be easy to get anxious, angry, or unsure, suggesting that half the battle is mental. In fact, research in the Journal of Sports Science and Medicine found fighters who possessed seven mental skills before a fight became the winner in 95 percent of the tested bouts. These skills were:This latest role sees Gyllenhaal as a world-champion brawler at the height of his fame who falls on hard times, has everything stripped from him, and then fights to get his daughter back. "Train" sat down with Gyllenhaal to get a feel for the kind of training he did to get in ridiculously ripped shape and become a master of the transformation. Introduce his workout secrets to your routine to KO body fat and get down to your fighting weight before the final bell!
Getting His Head in the GameAny sport where the object of the game is to batter your opposition in the face until he submits is something that cannot be done with anything less than 100 percent intensity. We asked Jake how much of himself he had to throw into this role and how far he was willing to go to get it right. All the way was the only possible answer. "'Southpaw' was one hell of a commitment," Jake bellows with a laugh that gives the impression it was more intense than he'd first imagined. "The preparation physically and internally, even the shooting schedule, was intense. Psychologically, it was a very interesting journey. I hadn't really boxed a lot in my life, and I think there have been some extraordinary movies that have been made around boxing, so I knew that the bar was already really high. "Thankfully the director, Antoine Fuqua, saw it the way I did. Honestly, I just trained like a boxer for five months. We shot the fights in the first two weeks of the movie, so I trained basically for five months up until those fights—we shot four fights in a row over roughly two weeks. But I basically trained how a professional boxer would train. "I went into full training-camp mode and I got myself—what I consider in my mind as an actor—in shape to fight. I was literally learning the skills of boxing, which is not only for the body, but also for the mind. You can't play a boxer and just look like a boxer; you have to believe you can exist in that world." "Honestly, I just trained like a boxer for five months. We shot the fights in the first two weeks of the movie, so I trained basically for five months up until those fights—we shot four fights in a row over roughly two weeks. But I basically trained how a professional boxer would train."
- Effective self-talk
- Heightened concentration
- Self-regulation of arousal
- Goal setting
- Coping with being hit
Landing Head ShotsThere was no shortage of commitment from Jake to try and make this the most believable portrayal of a world-champion boxer on the big screen. To do this, he trained with the world's best.
"The whole process was amazing for an actor, to get into the mind and physicality and core of [a champion boxer]," he explains with a deep furrow crossing his brow. "I was training twice a day in the boxing ring, seven days a week a lot of the time. I watched so many fights live as well. I watched Floyd Mayweather's and Manny Pacquiao's fights. I trained at Floyd's gym in Vegas, various gyms in LA, and also in New York at Church Gym with real fighters. "I was sparring and really getting hit. It helped me understand the sacrifice it takes to be a fighter. But it was so important that we shot those fight sequences first, because I was in that mindset. I was used to being hit and punched, and I knew how to move with my body aching. It would have been incredibly hard to sustain that for a full 40-day shoot." Gyllenhaal is clearly no tourist: he mucked in, got punched, and came away with a new respect for the grit needed to enter a boxing ring.
Jake's Daily Workout RoutineTo get in shape for the role, Jake religiously followed a fighter's training camp, which is how professionals shape up before a bout. "Over the course of the day, I would literally spend six hours training," he reveals. "I made a deal with my trainer, Terry Claybon, that if I was going to learn how to box, I was going to have to get in there and act like a boxer. I wouldn't have wanted it any other way. It was tiring but invigorating and incredibly inspiring." Gyllenhaal's typical day included an 8-mile run first thing the morning, followed by sparring, followed by a 30-minute rest break and a bodyweight and core workout. Try it on for size!
Bodyweight and Core Circuit
2-3 rounds. Rest 1 minute between rounds
Afternoon SessionWhen it came to boxing training, Jake knew it was important to constantly push himself as he became fitter. "I did timed rounds of exercises, gradually increasing time as I improved," he says. "I started with jumping rope to increase my coordination, quickness, endurance, agility, and footwork speed. I then shadow boxed to warm up and get my rotations loose. I'd follow that up with 6 rounds of the heavy bag, 3-4 rounds of speedball, and 4-6 rounds of pads. Together, they helped improve my strength endurance, power, coordination, technique, and footwork. All rounds ran anywhere between 2-5 minutes depending on the day and what we were training. It was incredibly gruelling, but a lot of fun because we were constantly mixing things up." When asked about the energy-system demands, Jake says, "Boxing training is often 80 percent anaerobic and 20 percent aerobic. To be a better athlete in general, you need these things, but as a boxer it's imperative: strength, power, speed, agility, and quickness."
"Southpaw" StrengthThough boxing is a sport that demands extreme physical fitness, it also requires a lot of power. This creates a tricky balancing act between getting strong and muscular, but also incredibly fit. "Strength-wise, other than the boxing training, my workouts were very compound and bodyweight based, so there were a lot of dips, pulls-ups, walking lunges, shrugs, deadlifts, crunches and squats," explains Jake. "It was more calisthenics-type stuff and compound moves. It was all about functionality, although I did do some weight-based workouts—typical moves like bench press and shoulder press for strength and to add a bit of muscle mass." Try this workout using the exercises as recommended by Gyllenhaal, which he used to gain lean muscle mass. Southpaw Strength Workout
Southpaw Strength Workout
Functional StrengthDifferent sports create unique muscular aesthetics, and boxing is no exception. "The weight training was a very small part of the workouts," Jake explains. "It was mostly in the ring. I would do a ton of roadwork and running-machine work as well. "Then I would also do sprints, skips, foot-speed drills, and box jumps. The development of the character was massively physical, so getting in shape and learning how to box and the mentality of that discipline was immensely rewarding. "There's a responsibility in telling a story. There's a responsibility to know your own mind, and then when it came down to doing the physical stuff, you didn't even think about it because there was so much adrenaline going on and the prep was so thorough." With the physique Gyllenhaal is sporting, it's not difficult to see the clear payoffs for all the hard yards.
Making Weight With DietHard training is nothing without a solid nutritional foundation, and Jake is quick to point this out. "My look really came from my diet," he says.
Pop Workouts - Southpaw Workoutvia: https://www.popworkouts.com/jake-gyllenhaal-southpaw/
The Jake Gyllenhaal “Southpaw” workout transformed his body into a championship boxer. Doing 2,000 sit-ups a day is just one highlight from his boxing workout. Jake decided fully immersing himself into the role was the only way to go. He prepared for Southpaw by committing to an actual boxer’s routine 24/7.
- 2 workouts a day, lasting 5-6 hours total.
- Boxing, sparring, getting hit in the face by boxers.
- 2,000 sit-ups a day, 8-mile run, core/weight training.
Gyllenhaal Southpaw Workout RoutineJake Gyllenhaal sat down and shared his “Southpaw” workout routine with Bodybuilding’s TRAIN Magazine. In the article, Gyllenhaal explained his daily workout routine:
- Wake Up
- Do 1,000 Sit-Ups
- 8 Mile Run
- AM: Eat Mostly Carbs
- (1-2 Hrs) Boxing / Sparring
- (1 Hr) Core Workout Routine
- PM: Eat Mostly Protein
- (1-2 Hrs) Boxing / Cardio
- (1 Hr) Weightlifting Workout
- 1,000 Sit-Ups (Before Bed)
Core WorkoutAfter boxing in the morning, Jake Gyllenhaal told TRAIN Magazine he would do the following bodyweight / core workout:
|One Leg/Arm Plank||1||10||0|
Boxing WorkoutJake Gyllenhaal’s boxing workout consisted of all the stuff a boxer would do. He shared his afternoon cardio boxing workout with TRAIN Magazine, saying it consists of rounds of:
- Jump Rope
- Shadow Boxing
- Heavy Bag
- Double-end Bag Rounds
- Focus Pads
I did timed rounds of each of the following moves, which would gradually increase as I improved. I was sparring up to 8 round by the end of training. I would do six rounds of the heavy bag, 3-4 rounds of speedball and 4-6 rounds of pads.Jake would do round of anywhere between 2-5 minutes, depending on his priorities for the day. Gyllenhaal would also do sprints, foot drills and box jumps for lower body strength & conditioning. When interviewed by Extra for his movie, Southpaw, Gyllenhaal explained the commitment, and how long he trained for the role:
that movie was full-on commitment. I hadn’t really boxed a lot in my life…I just knew that the bar was really high. I trained like a boxer. I trained 5 months straight.He told TRAIN Magazine:
I went into Full training-camp mode. And, I got myself in my mind as actor, in shape to fight.In addition to the 2 workouts, Jake also made sure to do 1,000 sit-ups every morning when he woke up, and another 1,000 before he went to bed.
Weightlifting WorkoutJake Gyllenhaal’s weightlifting workout was done in the afternoon. Instead of being a circuit workout, the focus here is strength. His trainer would vary the rep range, usually staying between 8-12 reps.
|Weighted Pull Ups||4||8-12||60 sec|
|Barbell Squats||4||8-12||60 sec|
|Barbell Deadlift||4||8-12||60 sec|
|DB Shoulder Press||4||8-12||60 sec|
|Walking Lunge||4||8-12||60 sec|
|Dumbbell Shrugs||4||8-12||60 sec|
|Bench Press||4||8-12||60 sec|
Strength wise it was very compound and bodyweight based. So, there were a lot of dips, pull ups, walking lunges, shrugs, deadlifts, crunches and squats.
Gyllenhaal’s Boxing MentalityTo get the whole mentality of becoming a boxer, Jake reached out to Terry Claybon. Gyllenhaal’s boxing mentality was so serious, he even broke up with his girlfriend. She couldn’t take how focused he was on his role, leaving no time for her. Spending each day as if there was an impending duel with an imaginary opponent, Gyllenhaal’s boxing mentality was clear. He says:
I was sparring and really getting hit. It helped me understand the sacrifice it takes to be a fighter. You can’t play a boxer and just look like a boxer. You have to believe you can exist in that world.By becoming Billy “The Great Hope,” Jake Gyllenhaal learned much more about boxing than he ever thought he would. Jake was so invested in the role, he wanted to make sure he was doing everything a boxer would. Jake says:
Southpaw was one hell of a commitment. The whole process was amazing for an actor, to get into the mind and core of this man. I was training twice a day, seven days a week.After adding in additional afternoon training, director Antoine Fuqua says:
I had him training with me twice a day in the boxing ring. Eventually, he did two-a-days in the ring, 7 days a week.After 2 months, the workouts got pushed to six hours a day, 3-4 hours of boxing, and 2 hours of strength workouts. The training wasn’t easy either. Antoine Fuqua (the director) says the goal they shared was:
Training like a fighter. I had him sparring, really getting hit. I wanted to put him in situations where you could really see what he was made of.When asked for details about the mental preparation of boxing for the role, Jake Gyllenhaal says:
Literally training, the skills of boxing, for the body and the mind. Two times a day, just learning the skills. As you learn the skills, that just happens in your mind and in your body.The Jake Gyllenhaal Southpaw workout required the help of an expert to help guide him toward becoming a boxer. Jake found one in his trainer, When asked who is favorite boxer is, Gyllenhaal stated Miguel Cotto. The “Southpaw” workout helped Jake get a boxer’s body, as well as, to prepare him mentally for the role of Billy “The Great” Hope in Southpaw.
Insane AbsInsane abs are the most noticeable part of Jake Gyllenhaal’s body. You can see how ripped his abs are in the movie, Southpaw. The secret to getting Jake Gyllenhaal’s abs is doing 2,000 sit-ups a day. A clean diet is essential, as well. Gyllenhaal says the key to his workout routine comes from approaching everything gradually. By finding what his body was capable of doing, he progressed a bit each day. Eventually, Gyllenhaal was able to work up to those 2,000 sit-ups. When asked the process, Gyllenhaal’s trainer says:
Gradually we built up, day by day, to 2,000. It takes time to do that.
Jake Gyllenhaal’s Weight LossJake Gyllenhaal’s weight loss was needed for Nightcrawler. This was the movie right before Southpaw, so it was a tough challenge to change weight so quickly. Gyllenhaal had to lose 30 pounds for his role in the movie Nightcrawler. Gyllenhaal’s normal bodyweight is 180 pounds. So, Jake had to drop to 150 lbs. for Nightcrawler. He lost the weight by running 15 miles a day.
Gyllenhaal Nightcrawler DietGyllenhaal’s Nightcrawler diet was all about eating as few calories as possible. Yoyo-ing from weight loss in one movie, to weight gain in the next, Gyllenhaal has faced tough mental battles over food. Although the preparation for Nightcrawler was completely different, his will had to be the same. Having a sharp mental focus on what he was eating was the key to Gyllenhaal’s body transformations. Jake Gyllenhaal’s weight loss came from running and a restrictive calorie diet. To lose 30 pounds, he had to eat as little as possible. His producer told Variety:
On some nights, he wouldn’t eat at all. Or, he’d nibble on a small piece of kale or chicken.It was after this mental and physical preparation, that he took on the role of Billy Hope in Southpaw.
Jake Gyllenhaal DietJake Gyllenhaal’s diet for Southpaw mirrored his workout by matching carbs/protein with the type of exercise he was doing. When he was boxing, he ate more carbohydrates for energy. Weight lifting meant the need more protein afterwards. Gyllenhaal opted for slow-burning carbs, like oats, berries and sweet potatoes. Jake told TRAIN Magazine:
My look really came from training in the ring and my diet. Nutritionally, it was 6-7 meals a day, eating every 3 hours or so. Often, it was to add fuel for my next session or to get my energy back up from the previous session.He goes on to talk about the staples of his diet, saying he had to eat very clean to stay lean:
My diet would consist of lots of eggs, chicken, fish, bananas, almonds, cacao beans, raisins, goji berries, rye bread, pasta, cous cous, potatoes; lots of steamed veg and salad: avocado, tomatoes, broccoli and other dark green leaves.Asked to boil down his diet in a few words, Gyllenhaal says:
It was a lot of salads, vegetables and lean meat. I would drink plenty of water throughout the day as well…Nothing Fried and everything was as natural as possible.Post-workout, Gyllenhaal’s diet focused on protein. He realizes the need to get protein into his body after each workout. Otherwise, he runs the risk of losing his hard-earned muscles. Jake Gyllenhaal would have a protein shake after every workout. When asked about supplements, Gyllenhaal simply says:
In terms of supplements, there was vitamin D3 and Vitamin C, and then there was protein shakes.