The Avengers are facing their biggest foe ever in Thanos in Avengers: Infinity War, and the battle is coming to Wakanda. So in order to prepare, Black Panther star Chadwick Boseman had to take his conditioning up a notch for the Marvel Cinematic Universe‘s highly anticipated finale. The studio’s decision to shoot the final Avengers movies back-to-back, right after Black Panther wrapped, meant Boseman spent nearly a year in constant training.
Meet the Martial Arts Expert Who Helped Chadwick Boseman Kick Ass in ‘Black Pant…
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Boseman already had a background in martial arts, which helped him pull off the ruler of Wakanda’s fighting style, but to add superhero size to his frame, the actor worked out up to an additional four hours a day with his personal trainer, Addison Henderson. His appearance in Captain America: Civil War was the first time that King T’Challa was to be played by a human, so the pair went to the comic books for inspiration on the right physicality.
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“Chad and I go into these comic stores to pick up every Black Panther book that we can get our hands on,” Henderson told Men’s Journal. “The run done by Christopher Priest was the most important part for us.” There was special attention paid by Henderson to make sure that Boseman didn’t get too bulky, and could be believable performing those agile fight sequences. “The guy has some of the best arms I have ever seen, and his body looks great with length,” Henderson says. “I wanted to make sure that he was as long and lean as possible, more like an NFL wide receiver than a lineman.” The end game went beyond aesthetic, though, and the pair worked hard to make sure that Boseman had the conditioning to survive marathon moviemaking and the intense battle scenes in Infinity War. “We rarely stopped moving during our sessions,” he says. “We trained like we were going into the fight of our lives.” Here is a glimpse at how they did it, courtesy of Henderson.
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DAY ONE: CHEST AND ARMS Run (10 mph): 1 mile Stair Climber: 10 minutes Mitt Work (5-minute rounds): 5 rounds Circuit A Complete 3 rounds of this circuit, with one minute of rest in between. Incline Dumbbell Press: 13 reps Incline Dumbbell Curl: 13 reps Circuit B Complete 3 rounds of this circuit, with 1 minute of rest in between. Flat Bench Dumbbell Chest Press: 13 reps Standing Two-Arm Hammer Curl: 10-13 reps Circuit C Complete 3 rounds of this circuit, with 1 minute of rest in between. Single Arm Decline Machine Press: 13 reps (each arm) Prone Reverse Dumbbell Curls: 13 reps Circuit D Complete 3 rounds of this circuit, with 1 minute of rest in between. Cable Chest Fly: 13 reps Single Arm Dumbbell Concentration Curl: 13 reps Burn-out Circuit Complete 1 round of this circuit, with easily manageable weight. Chest Press Machine: 50 reps Seated Machine Preacher Curl: 50 reps
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DAY TWO: SHOULDERS AND TRICEPS Run (10 mph): 1 mile Stair Climber: 10 minutes Heavy Bag Work: 20 minutes Circuit A Complete 3 rounds of this circuit, with 1 minute of rest in between. Arnold Press: 13 reps Overhead Tricep Extension: 13 reps Circuit B Complete 3 rounds of this circuit, with 1 minute of rest in between. Standing Barbell Shoulder Shrugs: 13 reps Cable Tricep Pushdowns: 13 reps Circuit C Complete 3 rounds of this circuit, with 1 minute of rest in between. One-Arm Cable Side Lateral Raise: 13 reps (each arm) Cable Triceps Overhead Extensions: 13 reps Circuit D Complete 3 rounds of this circuit, with 1 minute of rest in between. Incline Shoulder Rotation: 13 reps Machine Dips: 13 reps Burn-out Circuit Complete 1 round of this circuit, with easily manageable weight. Kettlebell Rear Row: 50 reps Dumbbell Standing Tricep Extension: 50 reps Avengers: Infinity War hits theaters April 26, 2018.
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The Avengers are facing their biggest foe ever in Thanos in Avengers: Infinity War, and the battle is coming to Wakanda. So in order to prepare, Black Panther star Chadwick Boseman had to take his conditioning up a notch for the Marvel Cinematic Universe‘s highly anticipated finale. The studio’s decision to shoot the final Avengers movies back-to-back, right after Black Panther wrapped, meant Boseman spent nearly a year in constant training.
Meet the Martial Arts Expert Who Helped Chadwick Boseman Kick Ass in ‘Black Pant…
Read article
Boseman already had a background in martial arts, which helped him pull off the ruler of Wakanda’s fighting style, but to add superhero size to his frame, the actor worked out up to an additional four hours a day with his personal trainer, Addison Henderson. His appearance in Captain America: Civil War was the first time that King T’Challa was to be played by a human, so the pair went to the comic books for inspiration on the right physicality.
Meet the Martial Arts Expert Who Helped Chadwick Boseman Kick Ass in ‘Black Pant…
Read article
Meet the Martial Arts Expert Who Helped Chadwick Boseman Kick Ass in ‘Black Pant…
How Michael B. Jordan Put on 15 Pounds of Muscle for ‘Black Panther’
Read article
“Chad and I go into these comic stores to pick up every Black Panther book that we can get our hands on,” Henderson told Men’s Journal. “The run done by Christopher Priest was the most important part for us.” There was special attention paid by Henderson to make sure that Boseman didn’t get too bulky, and could be believable performing those agile fight sequences. “The guy has some of the best arms I have ever seen, and his body looks great with length,” Henderson says. “I wanted to make sure that he was as long and lean as possible, more like an NFL wide receiver than a lineman.”
How Michael B. Jordan Put on 15 Pounds of Muscle for ‘Black Panther’
Read article
How Michael B. Jordan Put on 15 Pounds of Muscle for ‘Black Panther’
The end game went beyond aesthetic, though, and the pair worked hard to make sure that Boseman had the conditioning to survive marathon moviemaking and the intense battle scenes in Infinity War. “We rarely stopped moving during our sessions,” he says. “We trained like we were going into the fight of our lives.” Here is a glimpse at how they did it, courtesy of Henderson.
How Sebastian Stan Got His Winter Soldier Arm Bionic Strong for ‘Avengers: Infin…
Read article
DAY ONE: CHEST AND ARMS
How Sebastian Stan Got His Winter Soldier Arm Bionic Strong for ‘Avengers: Infin…
Read article
How Sebastian Stan Got His Winter Soldier Arm Bionic Strong for ‘Avengers: Infin…
Run (10 mph): 1 mile Stair Climber: 10 minutes Mitt Work (5-minute rounds): 5 rounds
Circuit A Complete 3 rounds of this circuit, with one minute of rest in between.
Incline Dumbbell Press: 13 reps Incline Dumbbell Curl: 13 reps
Circuit B Complete 3 rounds of this circuit, with 1 minute of rest in between.
Flat Bench Dumbbell Chest Press: 13 reps Standing Two-Arm Hammer Curl: 10-13 reps
Circuit C Complete 3 rounds of this circuit, with 1 minute of rest in between.
Single Arm Decline Machine Press: 13 reps (each arm) Prone Reverse Dumbbell Curls: 13 reps
Circuit D Complete 3 rounds of this circuit, with 1 minute of rest in between.
Cable Chest Fly: 13 reps Single Arm Dumbbell Concentration Curl: 13 reps
Burn-out Circuit Complete 1 round of this circuit, with easily manageable weight.
Chest Press Machine: 50 reps Seated Machine Preacher Curl: 50 reps
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DAY TWO: SHOULDERS AND TRICEPS
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Chris Hemsworth Is On a Hero’s Journey
Run (10 mph): 1 mile Stair Climber: 10 minutes Heavy Bag Work: 20 minutes
Circuit A Complete 3 rounds of this circuit, with 1 minute of rest in between.
Arnold Press: 13 reps Overhead Tricep Extension: 13 reps
Standing Barbell Shoulder Shrugs: 13 reps Cable Tricep Pushdowns: 13 reps
One-Arm Cable Side Lateral Raise: 13 reps (each arm) Cable Triceps Overhead Extensions: 13 reps
Incline Shoulder Rotation: 13 reps Machine Dips: 13 reps
Kettlebell Rear Row: 50 reps Dumbbell Standing Tricep Extension: 50 reps
Avengers: Infinity War hits theaters April 26, 2018.
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