No spoilers here, but there's a scene in Marvel's Spider-Man: Far From Home where Tom Holland's Spider-Man and Jake Gyllenhaal's Mysterio are in the middle of an epic battle with a gigantic intergalactic opponent , As you can imagine, both characters are quite upset during the collision.
To fix the mood, Holland decided to put a trampoline in a backflip and then land with Gyllenhaal in the frame to deliver his lines. Needless to say that this does not happen regularly on film sets, and the idea of Holland surprised even the experienced actor Gyllenhaal.
Gyllenhaal said during a press conference for the latest addition to the Web Slinging franchise. "The way he moves is crazy." In addition to his acting on set, he spends as much time as possible with the stunt crews so he can get into the action whenever possible. Before shooting the latest films from the Spider-Man franchise he played another role in which he had to lose weight. Therefore, Holland's team called London-based coach George Ashwell to help him get back into shape.
"I was excited to work with someone who was already such an athlete," says Ashwell, who emerged from the Twenty-second Workout. Six weeks before Far From Home he worked with Holland every day. Ashwell created a program in which the actor performed a combination of great basic exercises and functional movements for mobility. The work continued throughout filming: Holland trained in gymnasiums built alongside the stunt rooms of the film in London, Prague and Venice.
However, the focus was on ensuring that Holland filled out the Spider-Man gear and could take off his stunts. The scene in particular demanded that he look like a superhero outside the suit .
"The script we received had a pretty big shirtless scene," says Ashwell. "So we wanted to make sure he looked great."
They set the goal for Holland to build a stone muscle without increasing body fat. How did you do it?
"Tom smashed it," says Ashwell. "The child is a machine."
Complete this circuit with four exercises over five laps. The first round is a warm up and the rest is considered a "work set". 30 seconds between each exercise. Ashwell also recommends one minute of functional rotational conditioning or mobility movements to prepare the joints before and between laps.
Deadlift (2x Body Weight): 8 reps
Incline Press With Pronation (1/2 body weight per hand): 10 reps
Dip Bar Straight Leg Raises: 15 reps
Weighted Dips (8 kg weighted vest): 12 reps
Instead of dictating meal plans, Ashwell decided instead, to work with what Holland had previously eaten, and to adapt it as needed. This meant making sure each meal contained two fist-sized portions of protein, two fists of carbs, and two fists of greens. Holland ate half of it before they started training, but he had to increase the quantities to really get busy. He tried to stay as lean as possible on lean protein and good carbohydrates.
Ashwell is both a physiotherapist and a trainer, and attaches great importance to the treatment and recovery of training. After each training session, he worked with Holland on the treatment table for about 30 minutes.
Spider-Man: Far From Home is now in theaters.