Keanu Reeves is all in as John Wick, zipping through the streets of Paris and facing off against the High Table’s bad guys. It’s one of his most action-packed roles, especially compared to his surfer days in Point Break. Watching him evolve into John Wick has been a wild ride for Keanu fans over the years.
Training with Hollywood’s Best
With director Chad Stahelski taking the lead, a Hollywood legend himself and a former stunt double for Reeves in The Matrix, the actor underwent a radical transformation. Collaborating with martial arts experts like Donnie Yen and Taran Butler of Taran Tactical, Reeves mastered Jiu-Jitsu, Judo, and the unique blend of martial arts known as Gun-Fu. Those who have worked closely with Reeves, have praised his work ethic and commitment, noting that “he always gives 100%.”
A Regimen of Grit and Agility
Reeves’ training regimen was a mix of martial arts, weapon training, and physical conditioning. He spent months with the Taran Tactical team, perfecting his gun range skills and mastering weapon handling. The training was rigorous, involving countless reps of Jiu-Jitsu rolls, judo throws, and the precise art of Gun-Fu, essential for the film’s fight choreography.
The Hollywood Gym: A Stage for Legends
In some of California’s most elite gyms, Reeves trained alongside co-star, Halle Berry, ensuring his fitness level was on par with his castmate. His workouts were focused on building muscle but also about enhancing mobility, stability, and agility—key components for performing the John Wick franchise’s insane stunts.
Diet: The Foundation of Health
Adopting a whole food diet, Reeves focused on nutrients that fostered muscle recovery and sustained energy levels. His diet included lean proteins, complex carbohydrates, and healthy fats. Supplements like fish oils, magnesium and L-glutamine played a crucial role in keeping him in top physical condition.
Stunts: A Symphony of Chaos and Control
The stunt sequences in John Wick, choreographed by Scott Adkins and Hiroyuki Sanada (The Last Samurai), were a blend of technical choreography and raw physicality. From hand-to-hand combat to navigating muscle cars through the streets of France, every scene was planned and executed perfectly. Reeves worked closely with the stunt teams, performing many of his own stunts and taking it to the next level with each new installment of the Lionsgate-backed action franchise.
Keanu Reeves’ “John Wick” Workout Routine
- Martial Arts Training: Judo, Brazilian Jiu-Jitsu, and Jujutsu formed the core of Keanu’s martial arts regimen, enhancing his agility, strength, and on-screen combat realism.
- Circuit Workouts: Reeves’ routine involved circuit workouts comprising various exercises like lunges, wall presses, and leg reaches, aiming for 15-20 reps per set.
- Targeted Muscle Training: Exercises like band external rotations, single-leg balance, and standing leg exercises ensured joint stability and muscle balance.
- Explosive Power Training: To mimic John Wick’s action moves, Reeves engaged in exercises like ice skaters and reverse lunge front db raise.
- Stability and Core Strength: Stability ball dynamic plank, bosu lunge shoulder press, and TRX shoulder iso-hold were integral for core strengthening.
Stunt Training: More than Just Punches
- Firearms Proficiency: Tactical shooting was a significant part of training, where Reeves mastered various firearms to perform convincingly on screen.
- Stunt Coordination: Combining martial arts with stunt choreography, Reeves performed many of his own stunts, necessitating a high level of physical fitness and coordination.
Diet Plan: Fueling the Body for Action
- Protein-Rich Meals: A diet comprising chicken, steak, eggs, and protein bars provided the necessary protein for muscle repair and growth.
- Carbohydrates: Brown rice, oatmeal, and sweet potato were the primary carb sources, offering the energy needed for long shooting days and workouts.
- Vegetables and Fruits: A generous intake of vegetables and berries ensured a balanced diet rich in vitamins and minerals.
- Controlled Fat and Sodium: Monitoring fat intake and reducing sodium helped maintain Keanu’s lean physique.
- Hydration and Snacks: Staying hydrated and having healthy snacks like nuts and berries were crucial for sustained energy levels.
The Training Schedule: A Week in Keanu’s Shoes
- Monday: Focused on upper body and circuit workouts, emphasizing negative resistance and bench presses.
- Wednesday: Dedicated to martial arts training, particularly Jujutsu and Brazilian Jiu-Jitsu.
- Friday: A mix of resistance training, corrective exercises for knee and elbow joints, and tactical shooting practice.
Recovery and Maintenance
- Corrective Exercise: To prevent injuries, Murphy incorporated corrective exercises focusing on knee and elbow joint stability.
- Rest and Recovery: Adequate rest, including sleep and muscle recovery techniques, was crucial in preventing overtraining.
- Flexibility Work: Regular stretching and yoga sessions aided in maintaining flexibility and reducing the risk of muscle strains.
Tailoring to Individual Needs
The blend of martial arts, stunt training, and a meticulously planned diet and workout routine by Patrick Murphy, not only enhanced his performance but also contributed significantly to the success of his movies. This holistic approach to fitness and skill training sets a benchmark for actors preparing for physically demanding roles.
It’s important to note that while this regimen worked for Keanu Reeves, individual needs can vary greatly based on factors like age, fitness level, and personal health. Always consider consulting with fitness and nutrition professionals when embarking on a new workout or diet plan.