Jake Gyllenhaal's physical transformation for the 2024 remake of "Road House" has captivated audiences. The actor's dedication to the role of Elwood Dalton involved an extreme diet and workout plan implemented over a year with trainer Jason Walsh. This article delves into the specifics of Gyllenhaal's regimen, drawing from available information to provide a comprehensive overview.
The Goal: Shredded and Believable
The primary objective of Gyllenhaal's training was to achieve a physique that was both shredded and believable for an MMA fighter. Walsh emphasized mobility and flexibility to enhance the realism of the action sequences. The actor reportedly dropped from 205 pounds to 184 pounds, reaching a body fat percentage of approximately five percent.
Walsh told Men’s Health, “The way he looked throughout the movie, there (are) peaks, right? People don’t see the valleys,” Walsh told Men’s Health. “They don’t see the time in between the peaks, it just looks like one continuous thing. It doesn’t work like that.”
The Diet Plan: Fueling the Machine
The Jake Gyllenhaal "Road House" diet plan focused on building mass and sustaining energy levels. This was achieved through a carbohydrate-cycling protocol and a strict eating regime, prioritizing whole foods and caloric-dense options while minimizing sugary treats.
Given the intensity of Gyllenhaal's training schedule, his diet served the dual purpose of replenishing energy from previous workouts and providing fuel for upcoming sessions. Gyllenhaal told Men’s Health, “In this case, there were things that were taken away, but I had a hell of a lot more calories that I could consume."
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Dietary Components
While specific details of Gyllenhaal's diet are scarce, some key components have been identified:
- Protein: A high protein intake was crucial, with sources including fish, chicken, and eggs. Gyllenhaal also used a plant-based protein shake formula called Rise311, developed due to difficulties digesting whey protein.
- Carbohydrates: While avoiding excessive sugar, Gyllenhaal consumed carbohydrates, particularly around workouts. Trainer Walsh revealed that extra carbs were never an issue in Gyllenhaal’s leaning out.
- Healthy Fats: Natural foods were prioritized, avoiding fried items. Water, salads, vegetables, and lean meats were staples. Occasional pasta dishes, potatoes, and rye bread were also included.
Example Food Breakdown:
- Eggs: A significant source of protein.
- Fruit: Goji berries, apples, bananas, and raisins.
- Almonds: A snack providing protein, fiber, vitamins, and minerals.
- Cacao Beans: A source of antioxidants.
- Vegetables: Broccoli, leafy greens, avocado, and tomato, both raw and steamed.
- Chicken: A lean protein source.
- Fish: Low in calories and high in nutrition.
- Rye Bread: A healthier bread option.
- Pasta: Consumed in moderation due to high energy expenditure.
- Couscous: A source of carbohydrates and selenium.
- Potatoes: Providing vitamin C, potassium, vitamin B6, fiber, and magnesium.
- Supplements: Vitamins D3 and C, and protein shakes.
The Workout Plan: Mobility, Strength, and Conditioning
The Jake Gyllenhaal "Road House" workout was designed to mirror the training of a professional UFC fighter. With Gyllenhaal already in good shape, the focus was on building a balanced and stable platform to enhance mobility and make the action sequences believable.
The workout plan emphasized mobility, flexor work, and lever work, with a focus on progressive overload. Gyllenhaal gradually increased reps, rounds, and weights as he gained strength.
Key Elements of the Workout:
- Mobility Movements: Using mobility sticks and other apparatus to improve range of motion and flexibility. Walsh says, “Generally, we spend a few minutes each session moving, trying to get the core body temperature up before moving into some sort of mobility movement,” Walsh says. “The mobility stick is a great tool to help increase range of motion.”
- Isometrics: Holding movements for extended periods to increase strength and stamina at different joint angles. The benefits of this are twofold; increasing stamina under duress and also helping to strengthen muscle fibres.
- Proteus Motion Machine: Using this equipment to measure strength and power across different angles, identifying weak spots and tailoring training programs. Walsh says, “The Proteus is an amazing piece of equipment used mostly by performance centres to help train athletes in every plane of motion and help increase power production,” Walsh says. “We use it primarily for priming the nervous system, proprioception, learning movement patterns and a lot for warming up joints and metabolic training.”
- Heavy Sled Work: Building stamina and improving leg drive through compound movements. Walsh says, “Most of the sets we do are tied sets,” Walsh says. “We try to keep his (Gyllenhaal’s) work capacity up, keeping him moving, keep him sweating, keep him burning fat. We still want the heavy stimulus so we do a lot of heavy sled work.”
- Heavy Compound Lifts: Focusing on strength and stability through exercises like deadlifts and squats, using a safety bar for squats to reduce pressure on the shoulders and risk of injury. Walsh explains, “We always keep the heavy primitive work, in one way, shape or form,” Walsh explains. “Whether it’s squats or deadlifts and the variations thereof, we want to keep the muscle coordination at a high.”
- Forearm Drills: Improving grip strength through targeted exercises.
- Cross-Lateral Loading: Incorporating off-set loading and movements to improve sports-specific functions, such as jumps and shoulder-loaded lunges.
- Floor Press: Sculpting the chest using floor press movements with a Swiss Bar to focus on the mid-pectoral muscles. Walsh explains, “It’s important to keep the stimuli broad with variations of reps, sets, loads and different tempos,” Walsh explains.
Cardio Secret: The VersaClimber
For cardio training, Jake Gyllenhaal used the VersaClimber, attending choreographed climbing sessions at Rise Nation in New York City. The VersaClimber offers several benefits:
- Low-impact, minimizing stress on knees and ankles.
- Requires bilateral coordination, engaging opposing limbs simultaneously.
- Raises heart rates higher than treadmills or rowing machines.
- Provides a full-body workout, engaging legs, arms, and core.
- High calorie burn.
"Southpaw": A Precedent for Physical Transformation
"Road House" is not the first time Gyllenhaal has undergone a significant physical transformation for a role. In 2015, he played Billy "The Great" Hope in the boxing film "Southpaw," working with director Antoine Fuqua, a boxer himself, to develop a workout that mirrored boxing movements and built significant muscle mass.
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Many would argue that in Southpaw, Gyllenhaal is impossibly shredded and his workout routine was arguably more extreme than that of Road House.
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