Miles Teller ‘Top Gun: Maverick’ Workout

Miles Teller accepts its preparation Top Gun: Maverick It was the most intense experience of his career. To play Anthony Edwards’ beloved character, Son of Goose, in the sequel to the revered classic, he had to learn to fly fighter jet, He had to change up his physique, then crumble up and down, to prepare for a shirtless beach soccer game that has now become an internet sensation. The scene pays homage to the iconic volleyball game from the original, where Tom Cruise’s character, Maverick, challenges his new recruits to their game. To get in top shape, Taylor revamps her routine with the help of a trainer jason walshow of rise nation,

Miles Tellers Top Gun: Maverick meal plan

Walsh coordinated with Ornella Sofichowk, her on-staff nutritionist at Rise Nation, to come up with a bulk meal plan. As training was being pushed to the extreme, Taylor needed plenty of protein, energizing carbs, healthy fats and nutrient-rich vegetables.

A sample day of eating:

  • breakfast: 1 egg, 5 egg whites, 1.5 cups spinach and half an avocado
  • After workout: protein shake
  • Lunch 1: 5oz Chicken Breast, halved Sweet Potato, Kale, Lemon and Olive Oil
  • Lunch 2: 5oz Chicken Breast, halved Sweet Potato, Kale, Lemon and Olive Oil
  • dinner: 20 oz fish or steak, brown rice, and grilled bell peppers

These amounts were reduced once Taylor reached his goal and transitioned to the clipping phase.

This meal plan, combined with Walsh’s training regimen, helped Taylor go from her normal weight of 185 pounds to 210 pounds at 9 percent body fat. Before filming the beach football scene, she cut calories and increased cardio to get her back 185 pounds and 7 percent body fat. Recovery was also a huge focal point, with the actor heading to a nearby facility for a tour of the ice bath, infrared sauna, and hyperbolic chamber. It may seem like a lot, but given how intense the gym sessions were, it was absolutely necessary.

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Miles Tellers Top Gun: Maverick work out

For Walsh, the focus was on preparing Taylor physically for the intensive flight training program that was being put in place before production began.

“I’ve been working with Miles for years, and he’s someone who has always taken preparation very seriously,” says Walsh. The pair had already collaborated to prepare Taylor for the films. bleed for And Thank you for your serviceBut this project was an opportunity to transcend past limits.

“Miles told me he had to pull a lot of Gs during overwater survival training and filming,” says Walsh. Thus, the protocol for Top Gun: Maverick Along with a large lifting component, Taylor called for rigorous original work to help deal with the multiplied g-force. For the underwater escapes necessary to pass the survival course, great emphasis was placed on total body mobility. By the end of the 10-week program, the actor had all the muscles needed for bootcamp and beach football. “How he looks aesthetically in that scene is the result of hard work,” says Walsh.

Here’s a look back at day one of Taylor’s programming in training, where Walsh was looking to maintain the muscle mass he gained while starting to lean.


Start with 20 minutes on any cardio machine—ideally a Versa ClimberTo warm the body. Then, move on to the following EMOM (every minute upon minute) superset workout, which means you’ll alternate between the two exercises on top of every minute (1:00, 2:00, etc.). Use the remainder of that minute to rest before moving on to the next set of your reps. Editor’s Note: Keep in mind that this is a purposefully exhaustive session, and newcomers to this type of training should scale back to 5 sets for each superset or even stick with only one of the three supersets as opposed to all. Should (especially if you don’t have more than an hour to spend at the gym). “It’s the biggest gym ever,” Walsh says. “Miles has worked hard to be in a place where he can accomplish these.”

At the top of the next minute do 4 reps of 1A and then 4 reps of 1B. Repeat this alternating sequence until you’ve done a total of 10 sets (on the scale of your fitness level). By the end, you’ll be working 20 minutes. Choose a weight that is about 75 percent of your maximum capacity to allow for intense but controlled efforts. Taylor was going top-heavy in her training, for example, using 95-pound dumbbells for the rear-foot-elevated split squat.)’

EMOM Superset 1: 10 x 4 reps

1a. trap bar deadlift

how to do this: Once the correct weight is loaded onto the trap bar, center your feet hip-width apart. Keeping your gaze forward and chest up, grasp the handles and hinge at your hips. While maintaining a flat back, push off with your feet to stand. Squeeze your glutes at the top, then pause briefly before returning to the starting position.

1b. dumbbell bench press

how to do this: Sit on the end of a flat bench with dumbbells at your knees. “Kick” your knees to gain some momentum and lie back, palms out, guiding the dumbbells to the chest. Lower the weight up to the chest, rotating the hands so that the palms are facing each other. Press the weights overhead, extending arms until straightened, turning palms outward and engaging core.

EMOM Superset 2: 10 x 4 reps

2a. romanian deadlift

how to do this: Grab a barbell with a shoulder-width grip and stand with feet hip-width apart. Keep your hips back as far as possible. Allow your knees to bend until you feel a stretch in your hamstrings, lowering the bar with your shins. Keep your lower back in its natural arched position the entire time.

2b. dumbbell shoulder press

how to do this: Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders with your palms facing forward. Elbows should be out at your sides, bent at a 90-degree angle. From your starting position, press the dumbbells up, extending from your elbows until your arms are straight. Go up as high as you can without touching the dumbbells. Slowly bring the dumbbells back to the original position.

EMOM Superset 3: 10 x 4 reps

3a. Rear-Foot-Elevated Split Squat

how to do this: Stand in front of a flat bench with dumbbells in both hands. Step forward into a lunge position with one foot elevated on the bench behind you (the laces of your shoes should be down against the bench). Engage your core and keep torso straight throughout the movement. Lower your body until your working leg is parallel to the floor. Pause for a moment, then drive back through the heel of the front foot. Complete half reps on one leg before moving to the other side.

3b. bentover barbell row

how to do this: Keeping your lower back in its natural arch, bend down and grab the bar slightly wider than shoulder-width, then raise your hips and knees to stand (as in a deadlift). Bend your knees until your torso is about 45 degrees off the floor. Allow your arms to hang straight down, and focus your eyes on the floor. Squeeze your shoulder blades together and row the weight until it touches your sternum. Lower the bar and repeat.

“Top Gun: Maverick” Now playing in theaters, Jason Walsh’s rise nation There are locations around the world.

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