I came across this youtube video and I wanted to go into a litte more detai about what the Rock Is doing In each portion of his workout, from what I know this is exactly how he trained before and during his time in the WWE.
In the Video above you will see Dwayne Johnson Doesnt Workout like your typical person, being that “the Rock” used to play college football he brings the athletic mindset and intensity into his training.
During the first part of the video you will see Dwayne working on his speed and quickness with well known popular football drills. These drills not only improve his power and quickness they also offer a killer conditioning workout which helps slash fat off the rocks physique.
Here is a breakdown of the drills he does on a regular basis…
Drill #1-Speed and agility ladder
You can get one of these ladders online from any of the major sports retailers, these ladders are used to enhance footspeed and quickness which will help you be explosive on the first few steps of any movement no matter what direction. There are tons of workouts you can do with this simple tool just do a quick search on youtube and you will find hundreds.
Drill #2-Hurdle Jumping
This form of training is huge in developing vertical explosive power and when doing them 4 or 5 times in a row will really ramp up your reactive strength which helps in things like first step/starting power and those cool moves were The Rock will actually jump over people in the wrestling ring.
Drill #3-Box Jumps
These are just a variation of plyometrics in were you jump onto and of a box or bench, this build more reactive stength and are one of my absolute favorite drills. I personnally like to do 4 to 5 sets of 10 jumps on height varying from 25 to 40 inches, this could be the lower part of a picnic table and the high part .
Drill #4-Stair running
This is an athletes standby and quite frankly one of the absolute best workouts you can do to get in killer conditioning and melt fat of your body fast. The harder and faster you go the more intense the workout will get. Not much more to say about these just do them and do them often.
Drill #4- Shuttle drill
This is actually one of the drills that are used in the NFl combine testing, its shows them the athletes ability to shows lateral burst of speed and quickness and is a good indicator of how fast and explosive an athlete really is. This also is a really good conditioning drill when done with shorter rest periods.
This Video above didnt really go into too much detail of what the Dwayne Johnson workout in the gym looks like, i know the drills above are used for power development and conditioning and are done before his gym workout. These workout should not exceed 30-45 minutes as they are very intense on the central nervous system.
The video did show 2 very good exercises he uses to gain mass and they are the Clean And Jerk and hanging towel pullup. The Clean And Jerk is an olympic lifting based movement that utilizes your full body power and strength to press the weight over head, you can chck out a video how to here.
The towel pullup is great for developing grip and upperbody strength, by grabbing the towel you are activating all the different muscle in your hands and forearms which results in a greater muscle fiber recruitment and in turn will build you a bigger upperbody.
If you are interested in learning how to integrate this athletic based training and your normal in the gym workouts Check out Jason Ferruggia’s program Triple Threat Muscle it is exactly what Dwayne Johnson does to get his killer physique.