Dwayne Johnson “The Rock” Exclusive New Workout 2010

Dwayne Douglas Johnson born 2nd May , 1972, also known by his ring name The Rock, is an American actor and professional wrestler currently signed with WWE, primarily featured on its Raw brand. He is often credited as Dwayne “The Rock” Johnson.

The Rock Exclusive Workout

The Rock Training


Planning Strength and Speed Training For American Football

By Reggie Johal

American Football, like many other sports, has a history of coaches with a poor understanding of the sport’s demands inflicting upon players the necessity to run laps of the pitch, and engage in other forms of training at odds with the sport’s unique demands. With a constant stop start style to the play, with the average play lasting no longer than ten seconds, followed by a much longer rest period, its demands are closer to traditional sprinting and weight training methods, than sports such as Rugby or Boxing, where there is a much greater endurance element required. At the same time, the sport has a big element of lateral mobility and technical considerations to consider, absent from pure speed or strength sports.

This article will look at ways to incorporate speed and strength training methods to assist a player looking to improve his speed/strength during the football off-season. Each element will be considered individually. Given the wide range of requirements for the different positions in football, this article will focus on training planning for a typical week for Linebackers, Backs and Strong Safeties, although the advice is applicable to most positions except Kickers and Offensive/Defensive Linemen. Even then, many of the elements would remain broadly similar for these positions.

Strength Training

Most American Football players today will already place a large emphasis on strength training as this has been emphasized for a comparatively longer time in the sport due to the ever increasing demand for larger and stronger athletes. This does not mean that players should automatically follow the training advice handed out in bodybuilding magazines, or follow a generic college training program. Unfortunately, most college programs suffer from being overly simplistic due to the need to try to train 40 or 50 athletes at once in a facility. This type of training leads to the most simple, easy to administer programs being handed out to athletes, rather than the most effective. Similarly, athletes who believe bodybuilding programs can enhance sports performance may potentially gain some muscle size but at the expense often of relative strength and speed going down, as well as a decrease in joint mobility if emphasising single joint exercises. Additionally, bodybuilding programs’ emphasis on training to failure and exhaustive work on individual muscle groups will lead to less energy being available for the high intensity, explosive work which football demands.

Split Training vs Whole Body Training

Most players will often follow a typical bodybuilding protocol where individual muscle groups are trained once per week with very high volume. Unfortunately, while this may work under certain circumstances for bodybuilders, football players cannot afford to adopt this method. Most significantly, this method of training makes it very difficult to integrate training with the demands of improving other elements vital to success in football. For example, many bodybuilders will train back, quadriceps, hamstrings on separate days. This will mean for most of the time players will have insufficient energy to perform their other drills, sprint work etc due to excess muscular fatigue. Furthermore, split training will mean the central nervous system is always under stress from constantly performing high intensity activity leading to impaired recovery and ability to perform other drills outside the gym with the required intensity.

This leaves two options. The first is to adopt a lower/upper body split and the second is to adopt a full body training program. Both options have their advocates. Splitting the body into lower/upper will mean legs get trained twice a week meaning five days are left for rest. By only training legs on those two days, a greater volume of work can be performed on training days compared to a typical whole body approach consisting of hitting the weights on a Monday, Wednesday, Friday basis, where because of the increased frequency and need to train upper body as well, leg training volume would need to be reduced.

Depending on the athlete’s needs an upper/lower split is usually more useful for increasing strength and muscle size as many will struggle to maintain the intensity needed for a long, whole body training workout. A sample lower/upper body split would be as follows:

Sample Strength Training Split


Squats 4 x 4-6
Romanian Deadlifts 4 x 4-6
Step Ups 2 x 8
Pullthroughs 2 x 8
Ab Rollouts 2 x 8


Incline Bench Press 4 x 4
Hang Cleans 3 x 3
Shoulder Press 2 x 6
Pullups 2 x 6
Tricep Extensions 2 x 8
Barbell Curls 2 x 8


Power Cleans 5 x 3
Snatch Grip Deadlifts 3 x 5
One Legged Squats 2 x 6
Glute Ham Raise 2 x 8
Hanging Leg Raises 2 x 10


Close Grip Bench Press 3 x 5
Pullups 3 x 5
Incline Dumbell Press 2 x 8
Seated Row Machine 2 x 8
Tricep Extensions 2 x 12
Dumbell Curls 2 x 12

Speed Training

Speed training for football players needs to consider the fact that football sprints are usually of much shorter duration than sprinting in track and field events. At the same time the body mechanics of football players will be different to those you see in top class sprinters.

Having said that, a speed training program for football players will have a large degree of overlap with that of Olympic athletes but with a limited requirement for the type of speed endurance work performed by sprinters during the summer track season. Instead a football program should primarily emphasise acceleration techniques with a smaller component of top speed work so that for the rare occasions that a full sprint is required, the player is able to maintain his top speed for longer.

Although there are many differing views on how to train speed, the approach used by Charlie Francis[i] is one which works well for integrating the other aspects of football training.

Speed Training Template for Off-Season


Warmup – 5 min general warmup
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 6 x 10m (Practise a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration Work – 6 x 20m (2 or 3 point stance and accelerate through to 20m)
Acceleration Work – 2 x 30m (Run from standing start to 30m)

Rest times between sprints should be 2-3 mins for 10m work, 3-5 min for 20m work, and 4-6 min for 30m work to ensure full recovery is attained.

The astute reader will notice the sprints are combined on a day where the weights pushed will be heavy. Depending on the athletes needs, they could sprint in the AM and do the weights in the evening or vice versa. Both approaches will work. The main factor behind placing sprints on the same day as weight training the legs is to allow for greater CNS and muscular recovery. Trying to sprint on separate days (e.g. on Tue) would mean the legs still being fatigued from the day before and then having less rest before the next weight session for legs. By contrast, combining weight training with leg work on the same day is something sprint coaches usually recommend.


Warmup – 5 min general warmup
Mobility Exercises – 10 min
Running Drills – 10 min
Tempo Work 8-10 x 100m @60-70% speed

Tempo training is running the distance at a sub-maximal speed and walking the next 100m. It is very important both for active recovery (recovering from the previous day’s exertions), learning to run in a relaxed manner (many athletes strain too much when sprinting maximally), and for overall conditioning and fat loss (the intervals being approximately similar when running/walking, as the work/rest time in football and in fat loss protocols such as Tabata).


With another high intensity day scheduled for Thursday, Wednesday is a time to rest and recuperate. Some mobility and drill work is okay for those who need it though.


Warm-up – 5 min general warm-up
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 6 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration – 3 x 20m
Acceleration – 3 x 30m
Top Speed – 3 x 50m

Thursday’s sprint training session is partnered with a relatively low load, explosive lifting weight training day. The sprint distances complement the weights by being of a greater distance and speed. This is the day when the football player will work his maximum speed but we keep acceleration work in, albeit at a reduced volume, as acceleration is a very important factor for football as well as helping to warmup the body for the top speed work. Rest times can be up to 10min long for the top speed sprints. The work conducted has to be of a high quality with full muscular and CNS recovery between sprints the aim of the athlete.


Tempo Work – 8-10 x 100m
This day is a repeat of Tuesday


Warm-up – 5 min general warm-up
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 4 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration – 3 x 20m
Acceleration – 2 x 30m
Top Speed – 2 x 50m
Top Speed – 2 x 60m

Saturday is the day when we should be at our freshest. There is no weight training prior to training and we are furthest removed from the draining effects of the heavy weight training conducted on Monday and Tuesday. There is a greater emphasis on top speed work this time with an increase in the distance up to 60m. This should be the time the athlete is setting his best times.



Going Past a Week

At this point it should be pointed out that the approach given is for a sample training week in the off-season. Strength and speed training should still be periodized as normal. A favored approach of many programs is to gradually increase training volume and intensity before incorporating a week of reduced volume and intensity to allow for supercompensation and CNS recovery to take place. A 3/1 split of hard training followed by an easier “unloading” week will help promote continued improvements rather than trying to constantly add weight/sets/sprints to the program which will only lead to stagnation.

At the same time, other exercises and techniques will usually be incorporated to provide the athlete’s body with new challenges but the overall goal should remain the same which is to increase strength and speed over the long haul. Although it will be easy for a beginner to make rapid improvements in both strength and speed following a structure such as that outlined, at some point it is likely that either the weights or the speed work will have to be reduced in volume (although not intensity) and maintained so that the other quality being work can be emphasized.

Most 100m sprinters will usually go from a program where strength increases are emphasized in winter to one where weight training is restricted to maintenance only so that full attention can be devoted to maximal speed work during the summer months.

Of course, for American Football players, they may have a differing view on which element needs emphasizing but the fact remains that given that neither strength or speed improvements in-season are realistic, the player should look at his off-season training program and consider which variable he needs to work on the most. Then, he can perform a greater or lesser amount of speed or strength work as deemed appropriate by him and his coaching staff. For a strong athlete with limited speed this would mean reducing the volume of his weight work on his training days and training speed first in the training day, when the CNS and muscular system is freshest. On the other hand, a weak, fast athlete may wish to perform a limited amount of speed work and increase his weight training volume so that he can bring up his strength levels quicker.

Other Factors

Many other factors beyond how the athlete structures his training are important including mobility drills, nutritional support, supplementation, recovery and regeneration techniques, and technical work. Although these are beyond the scope of this article, each element should be implemented carefully. Please check the other articles at this site for further reading.

[i] The Charlie Francis Training System (1992)

Reggie Johal – and Driven Sports
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Joe Manganiello on True Blood being the Big Bad Wolf Workout

Joseph Michael “Joe” Manganiello born 28th December 1976. He is a classically trained American film and theatre actor. He has received both critical and popular praise for his role as werewolf Alcide Herveaux on the HBO television series True Blood. He also holds a BFA in acting from the Carnegie Mellon School of Drama. He played Flash Thompson in the Spider-Man film series, and had recurring roles in television on ER, How I Met Your Mother and One Tree Hill, among others.

Joe Manganiello: “True Blood’s” Big Bad Wolf

“True Blood’s” Joe Manganiello chats with GQ about how he went from delivering packages to starring as a ripped werewolf
By Willa Paskin

July 2011
See the GQ Summer Vacation Style Guide Starring Joe Manganiello
There’s no denying it: Joe Manganiello looks good without a shirt. This fact has not gone unnoticed by HBO, for whom he frequently flexes as an oft-nude werewolf on “True Blood.” Ask him about his physique, though, and he’ll insist he’s just following the script: “If Alcide was described as weighing 300 pounds with a comb-over and missing his front teeth, that’s what I would look like.” Luckily for Manganiello’s career, he’s not playing a guy with a gap-toothed smile. It’s his He-Man physique that helped turn a six-episode stint into a regular gig, raising his profile high enough to audition for Zack Snyder’s Superman reboot. “He and his wife are huge fans of ‘True Blood,'” Manganiello explains. While Snyder ultimately went another way, Manganiello, 34, isn’t complaining. A few short years ago, he was paying his bills working as a roadie and as a delivery man for a masonry company. As for the new season of “True Blood,” spoilers are as hard to come by as clothing on-set. So, any inhibitions left at all? “Once they yell action,” he says, “you’re a werewolf and you’re not thinking about it. But before, there’s a boom guy crouched behind you at ass level.” Who says werewolves don’t blush?

Read More

“I grew up reading GQ,”

the “physically imposing” Joe Manganiello tells an inadequate-feeling in a central London hotel room. “My mother would get me a subscription every year so I would get it delivered. I always swore that if it happened for me, I would try to look the part.” Given that he’s just done a shoot for the forthcoming issue of GQ Style (“I can’t wait to see the pictures”) and he’s turned up today in a Joseph Abboud suit, John Varvatos shirt and tie, IWC watch and brand-new blue alligator Mezlan shoes (check them out on our Facebook), it’s safe to say he’s succeeded spectacularly on both counts. He’s also succeeded spectacularly at looking the part of Alcide Herveaux, the conflicted, buff werewolf who joins the predominantly vampiric cast of True Blood in season three, which airs on Channel 4 at the end of the month. Here Manganiello takes time out of watching Kevin Spacey in Richard III at the Old Vic to talk about aspirational male figures, the exercise even lycanthropes struggle with and body hair removal…

Is it as much fun being in True Blood as it looks?
Yeah, it’s a lot of fun. It’s a bit like being a kid on Halloween every day. I get to play the werewolf and there’s all these vampires, witches, fairies, were-panthers, ghosts and goblins. It’s a ton of fun and aside from that it’s also very fulfilling in an adult way in that the dialogue is so rich and so good. Hell, I have a giant wolf that I get to hang out with…

What’s the hardest thing about playing a werewolf?
Probably matching the physical description of the character in the books. The workouts are just completely brutal. You know I really try to give this thing my all and Charlaine Harris described him as being “physically imposing”. That’s probably the toughest part.

What’s the worst exercise that you have to do?
Well, being 6′ 5″, pull-ups are my nemesis. I have really long arms so I have to do twice the work of someone with short arms to get the weight up there. Pull-ups are the bane of my existence. My trainer does a pretty good job of making me want to throw up.

Is there anything that men do in the gym that bugs you?
People talking on cellphones. People that decide to go sit on a piece of equipment and camp out. Or people that don’t put their weights back on the rack – that makes me go crazy.

Our favourite is men using the hairdryers in the changing rooms to dry hair not on their heads…
Oh, God! And yeah, all the old guys that walk around without pants on. It’s like, “Come on, man!” Maybe I’ll get it in about 40 years.

What music do you work out to?
I have a couple of friends that are really big, world-renowned DJs. There’s a drum and bass DJ named Dieselboy who I know from Pittsburgh, where I’m from. He DJ’d out of there for a while and we went to college together. I listen to some
of his mixes. There’s another DJ named Z-Trip and he is credited with inventing the mash-up: he’d take a rock song and seamlessly mash it with a hip-hop song. I listen to their stuff a lot when I’m working out. I kind of put together my own mixes too. I used to DJ a bit in college…

The top Google search for you is “True Blood Joe” which implies that people have some difficulty with your surname…
When I first got out of drama school, my original manager tried to get me to change my name because people were having trouble spelling it and saying it. I said something to the effect of, “F*** that, they’re going to have to learn.” [It’s Man-gan-ello, by the way.]

Did you have any alternatives lined up?
No, I never considered it for a second. Funny, I told my father that story and he said, “It’s a good thing you didn’t change it because you wouldn’t have been allowed home.” [laughs]
Did you know that there’s a Tumblr blog called “F**Yeah Joe Manganiello”?
That was actually brought to my attention – I think my fiancée found it. She said, “Have you seen this?” It was amazing because that website in particular dug up pictures of me I didn’t even know existed. I literally check it from time to time to find out what I’m doing. It’s almost… creepy in a way. It’s creepy and flattering at the same time. Which I guess is just like my whole experience on True Blood. Creepy and flattering.

What’s a Joe Manganiello groupie like?
True Blood fans in general are so passionate. And kinky at the same time. We have the kinkiest fanbase ever. We’re probably on the kinkiest show ever. I always say that there’s two types of True Blood fans: the ones that haven’t see the show at all and the ones that are completely obsessed by it. I do get a lot of guys that want to talk to me at the gym about working out. I’m always wary – I feel like I’m being hit on.

Do they ever want to compare bench presses?
No, not necessarily. I just think so many shows in this day and age are not about really strong men. American comedies especially are all about these men being browbeaten by their wives and it’s impossible for me to watch. I didn’t see real men dealing with real issues on television, I didn’t see them in films and it seemed it was in vogue to emasculate male characters. It was getting to the point where I was disgusted and sickened by most of the scripts that I was reading and didn’t want to do them. I even said no to a lot of them because I didn’t want to be responsible for portraying a man that way. So what’s great is that I get a lot of guys coming up to me saying how much they love my character. He has that strong, tough exterior, but he’s very sensitive on the inside. That is really fun for me to play and I think it’s something that resonates with men.

What’s the strangest thing you’ve seen at Comic-Con?
We spoke last year in front of 5,000 people and I think they turned down about 5,000 more. So just that level, and fans staying out overnight to try and get into our panel – it’s incredible. We shoot the show and especially going into season three I didn’t know how my character was going to be received. To get out there and have fans screaming… it’s the closest I will ever be to being a Beatle. But you get some freaky fans.

Have you ever had any particularly weird gifts or requests from fans?
I’ve had really nice gifts. I had a fan make me a silver wolf-tooth necklace. That was really great. But I did have a fan who said that she had heard when wolves have wounds, they lick each other and the wounds heal quicker from their saliva. She looked at me with these dead eyes and asked me to lick her. [laughs]

We take it you politely declined?
I stared at her wide-eyed. And then looked at security.

What’s your human grooming regime like?
I mean, I need to get out of the house. If it takes me longer than 60 seconds, it’s not worth it. I’m pretty quick about it all. I use a trimmer on the stubble and obviously when I’m not working the beard is less necessary. And my hair pretty much does its own thing.

Given that you play a frequently shirtless werewolf, we’re obligated to ask you an awkward question about hair-removal…
I do none. I am completely hairless. I’ve been accused of waxing my chest but I don’t at all. Which is completely bizarre because my father’s full-blooded Italian – Sicilian – and my mother’s part Armenian. I always say I’m the only hairless, Sicilian-Armenian werewolf you’re ever going to meet…

True Blood season three starts on Channel 4 in early September.

See Joe Manganiello’s GQ Style photo shoot in the new issue, out on 15 September.

Click here to read’s interview with True Blood’s Alexander Skarsgård.

Click here to read GQ Style’s interview with True Blood’s Anna Paquin.

Published 11 Aug 2011
Online editing by Andy Morris


“Every time he did a functional cable curl, we’d change the direction that the arms were coming together, so it was stimulating slightly different fibers every time. We were always trying to work the ends of the muscles so you can see the separation and the definition instead of just working the belly of the muscle, which makes you look bigger and bulky in size.”


“We did a lot of drop sets where he would start heavy and I’d keep lowering the weight until he couldn’t lift even the lightest of weights anymore.”


“The way you have to lift for this is literally almost no rest. We’d do a set of chest, then go right into a set of biceps, and then go back into a set of chest, so your chest is resting while your biceps are working and vice versa. But your heart rate isn’t resting at all. So after about 20 minutes, it feels like you’re doing sprints. It’s hands-on-your-knees, sweat-dripping-off-your-nose, can’t-catch-your-breath crazy.”


“He had very little definition in his obliques and lower abdominals to begin with, so I had him do a lot of twisting motions and a lot hanging leg raises, where you hold on to a pull up bar and take your feet to touch your hands.”

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Ryan Reynolds workout and diet for Green Lantern

Ryan Reynolds workout and diet for Green Lantern.

Ryan Reynolds will be playing the star role in the upcoming Action flick, The Green Lantern




I ate something pretty much every 2-3 hours, never “stuffing” myself, but never letting myself get hungry. Tons of water throughout the day… BREAKFAST: 1/2 cup egg whites and 2 eggs. Oatmeal – no sugar, a *protein bar 2-3 hours later. (the best oatmeal is this stuff called McCann’s Steel Cut Oatmeal. It takes about a half hour to cook, but you just make enough to last a couple weeks. add apple sauce and cinnamon to improve the taste.)


chicken and veggies/brown rice. a *protein bar 2-3 hours later.


fish or chicken with salad and vegetables. balsamic vinegar for dressing. couple more ** Optimum Whey Protein Shakes throughout the night and right before bed.



2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce
Midmorning snack:


protein bar


albacore tuna wrap or chicken and salad
Mid-afternoon snack:


protein shake (whey and water), protein bar, or apple and almonds


broiled fish or chicken, brown rice, vegetables, and salad
Evening Snack: protein shake


Ryan Reynolds Workout
Ryan is working out 2-3 hours a day, 6 days a week and using a body-part split like he’s done before. He’s doing a multitude of exercises including some of the bigger lifts to put on mass.

Day 1: Legs
Day 2: Shoulders
Day 3: Chest
Day 4: Back
Day 5: Legs
Day 6: Shoulders
Day 7: Rest

BANG Showbiz
Date: Thursday Jun. 9, 2011 4:57 PM ET

Blake Lively “sabotaged” Ryan Reynolds’ workout regime with baked goods.

The pair star together in the superhero movie ‘The Green Lantern.’ While Reynolds battled to get in shape for his costume, Lively made him calorific treats so she would look better than him on screen.

“It was just a way to sabotage Ryan. He was working out as much as he was, and I’m the girl. I’m supposed to look better,” Lively said.

However Reynolds, who admitted baked goods are his weakness, was happy to scoff Lively’s food.

“[For] most actors, it’s coke and guns. For me, it’s baked goods,” Lively said.

Lively, who cites Martha Stewart and British chef Nigella Lawson as her “idols,” had previously spoken of her baking obsession and said she would love to own her own bakery one day.

She explained: “Martha Stewart’s my idol. I like Nigella Lawson too. And of course, Paula Deen – butter, butter, butter! The only time I really go on the internet is for recipes.

“I want to have a brunch place, a bakery, and a Southern restaurant – because my family’s from Georgia – and then I want a place that is all-over-the-world cuisine.

“I take a cooking class everywhere I travel. I find it’s the best way to get to know a culture.”


Blake Griffin A day in the life an Insane workout

Clippers forward Blake Griffin shows us how great work ethic get you places.Blake Austin Griffin (born March 16, 1989) is an American professional basketball player for the Los Angeles Clippers of the National Basketball Association (NBA).He played college basketball for the Oklahoma Sooners, winning the Naismith Award and John Wooden Award, and was named the Associated Press and the Big 12 Player of the Year in his second year. Griffin left college to enter the 2009 NBA Draft where he was selected with the number one pick by the Los Angeles Clippers

Blake Griffin A day in the life an Insane workout.


The Expendables Trailer

Stallone with 62 years old – Training for The Expendables

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