Chadwick Boseman, the actor who brought the iconic Marvel superhero Black Panther to life, left an indelible mark on cinema and culture. His portrayal of T'Challa resonated deeply, representing a powerful vision of Black excellence and leadership. Beyond Black Panther, he played incredible roles in movies like Da 5 Bloods, 42, and Marshall. His work broke several barriers and gave many people in the Black community a voice. Most movies about the Black community show Black people in difficult circumstances who are often saved by a white ‘savior,’ but Boseman’s work showed that Black people can be their own heroes. He took on roles that he knew would create an impact and change the narrative. Sadly, Boseman passed away on August 28, 2020, after a private four-year battle with colon cancer. Despite his illness, he continued to inspire with his dedication to his craft and his commitment to social justice.
This article explores the diet and workout regimen that helped Chadwick Boseman embody the strength, agility, and regal presence of the Black Panther.
The Physical Transformation
Boseman was no stranger to training for physically demanding movie roles and has appeared in a diverse range of genres that required different levels of fitness and physique. Boseman's preparation for the role of T'Challa involved a comprehensive approach to fitness, combining elements of martial arts, weightlifting, yoga, and cardio. Depending on his roles, his routine changed. For example, when he played Jackie Robinson, he had to take up baseball and improve his agility and footwork. For some roles, Boseman had to lose weight, but for others, he had to gain muscle.
He first appeared as Black Panther in Captain America: Civil War (2016) and two years later he would star as the iconic superhero in the stand-alone Black Panther film. He would assist the Avengers in both Avengers: Infinity War and Avengers: Endgame and his strict workout routine mixed with his spot-on diet allowed Boseman to take on such a daunting task.
His goal was to achieve a physique that was both lean and athletic, reflecting the character's prowess in combat and his commanding presence. His physicality was a huge part of his performance as Black Panther. For his long-time friend and trainer Addison Henderson (himself a writer and director), working out was a way to for the pair to get even closer. A way to share in the adventure. For those watching him on screen, it added to T’Challa's regal presence and gave the sense that yes, finally, we had a Black superhero who could more than hold his own against the old guard.
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Martial Arts and Combat Training
Since the Black Panther is a master of hand-to-hand combat the role required Boseman to train in numerous martial arts. The martial arts training supplemented the resistance and cardio training. Allowing Boseman to increase power, strength, speed, endurance and reflexes. Boseman's background in martial arts proved invaluable in preparing for the role. He trained with martial arts instructor and actor, Marrese Crump. The aim was not just to build on Boseman’s martial arts abilities, but to build mobility too. His training incorporated various disciplines, including capoeira, karate, kung fu, and jiu-jitsu. This training not only enhanced his fighting skills but also improved his flexibility, agility, and coordination.
Weightlifting and Strength Training
The Black Panther workout involves 3 days of full-body workouts, with 2 days of cardio and 2 days of active recovery. The full-body circuits will consist of big compound lifts, such as bench presses, deadlifts and squats. Barbell and dumbbell-type exercises. To supplement these are some resistance training machine exercises and bodyweight exercises. Also included in the full-body workouts and alternate-day circuits is ‘plyometric training.’ The aim of these types of exercises is to work on fast twitch muscle fibres to improve speed and power.
Boseman's training involved a mix of classic bodybuilding techniques mixed with circuit training to provide diversity and shake things up. Instead of focusing on low repetitions consisting of three to five reps of heavy weight, Boseman took on higher reps of around eight to twelve with slightly lighter weight and shorter rest periods. This promoted muscle hypertrophy and increased his lean muscle size to give King T’Challa that Hollywood aesthetic.
For explosive movements, Boseman would focus on plyometric training, which increases power by working on ‘fast twitch’ muscle fibres.
Here's a sample of the exercises he might have included:
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- Romanian Deadlifts: 3-5 sets of 12 reps
- Step Ups: 3-5 sets of 10 reps (each leg)
- DB Front Lunge: 3-5 sets of 10 reps (each leg)
- Chin Ups: 3-5 sets of 6-8 reps
- Incline Dumbbell Press: 3-5 sets of 12 reps
- Incline Dumbbell Curl (Superset): 3-5 sets of 12 reps
- Decline Pushups: 3-5 sets of 15 reps
- Prone Reverse Dumbbell Curls (Superset): 3-5 sets of 12 reps
- Flat Bench Dumbbell Chest Press: 3-5 sets of 12 reps
- Hammer Curls (Superset): 3-5 sets of 12 reps
- DB Flys: 3 sets of 12 reps
- Pull Ups: 3-5 sets of 6-8 reps
- Barbell Military Press: 3-5 reps of 12 reps
- Split Squats: 3-5 sets of 10 reps (each leg)
- Box Jumps: 3-5 reps of 12 reps
- Bodyweight Triceps Dip: 3-5 sets of 12 reps
- Arnold Press (Superset): 3-5 sets of 12 reps
- Shoulder Shrugs: 3-5 sets of 12 reps
- Overhead Tricep Extension (Superset): 3-5 sets of 12 reps
- Deadlifts: 3-5 sets of 12 reps
- Back Squats: 3-5 sets of 12 reps
- Front Squats: 3-5 sets of 12 reps
- Calf Raises: 3-5 sets of 12 reps
- Lat Pulldowns: 3-5 sets of 12 reps
- Hyperextensions or Good Mornings: 3-5 sets of 12 reps
- Step Ups (Superset): 3-5 sets of 12 reps
- Rear Lat Raises: 3-5 sets of 12 reps
- Box Jumps: 3-5 sets of 12 reps
- Y, I, T W Raises: 3 sets of 10 reps (each exercise)
- Lateral Squats (Superset): 3-5 sets of 10 reps (each leg)
Cardio and Conditioning
Post-workout there is an extra emphasis on cardio to increase the EPOC* effect. (shadowboxing, jogging, rowing). Cardio days (are naturally, for cardiovascular training). These will be your choice, steady-state cardio runs, MMA-type shadowboxing, and HIIT circuits. The aim is to improve cardio and burn more calories.
To counter the strength and circuit training, Boseman would alternate with boxing and MMA style workouts. Not only would this get him fit for the role, but they would provide for accurate and authentic looking fight scenes that the film required. When not engaging with fight training, Boseman would aim for 30-45 minutes of steady state cardio to increase distance for that given week. He would also be active with high-intensity interval training (HIIT) for around 15 minutes, or 20 minutes of plyometric drills to increase power and support explosive movements .
Examples of cardio exercises included:
- Steady-state cardio (jogging, cycling, rowing) for 30-45 minutes
- High-intensity interval training (HIIT) for 15 minutes
- Plyometric drills for 20 minutes
- MMA-type shadowboxing for 10 x 2-minute rounds
Diet and Nutrition
Good nutrition as always plays an important part in any training. All the training in the world won’t help if you aren’t eating the right foods. Boseman’s diet for Black Panther involved staple complex carbohydrates (oats, brown rice, sweet potato), healthy fats (fish, nuts, eggs) and lots of protein (meats, fish, eggs). If you are doing this type of training you need to eat at the right times. Eat small portions and often, aiming for 6 times a day. You also need to ensure you are in caloric surplus (eating more than your calorific needs) to increase mass.
While strength training, endurance, and MMA kept him looking great, a solid dietary regimen helped support his energy levels and calorie intake to keep him feeling even better. On top of training twice a day for months, his diet consisted of carbs, healthy fats, and plenty of protein. Some of his foods included oats, brown rice, and sweet potatoes, along with fish, eggs and avocados. All of these provided solid benefits towards his energy and ensured his body recovered while building muscle and staying lean.
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Rest and Recovery
Active recovery days will allow time to work on neglected areas, to take light exercise and stretch out sore muscles. some light activity that you enjoy doing and follow it up by working on your flexibility through foam rolling, dynamic stretching, or a combination of the two.
Active recovery days will allow time to work on neglected areas, to take light exercise and stretch out sore muscles. Some options are playing a sport (football etc), undertaking stretching or yoga to help iron out kinks in the muscles. You could also perform speed and agility drills if you choose. Or you could concentrate to work on neglected muscle groups (scapular, rotator cuff muscles, core muscles such as rector spinae; leg muscles, Gluteus medius and minimus; or wrist and forearm muscles important with grip strength.
A Champion's Mindset
Beyond the physical training and dietary discipline, Chadwick Boseman possessed an unwavering commitment to his roles and a deep understanding of the impact his work could have. He approached each role with dedication, immersing himself in the character's physicality and psychology. This commitment, combined with his natural talent and charisma, allowed him to bring Black Panther to life in a way that resonated with audiences worldwide.