We check into TAIKA WAITITI’s training regime while the writer and director is in Sydney, Australia filming the upcoming Thor: Love and Thunder…
Coming from a culture where we make fun of ourselves a lot — yep, both the big guy and I are kiwi — the one thing that most definitely wasn’t a joke was Taika Waititi’s training regime while in Australia directing the upcoming Thor: Love and Thunder. I caught up with his local trainer and co-founder of TRAIN VERCE, Wade Farmer, who gave me the ins and outs of his workouts with the Marvel “overlord”.
WHAT YOU NEED TO KNOW
Just watching Taika’s movies gives you an idea of exactly how high energy the man is. He writes, directs and stars in almost everything he does, so there’s no such thing as a short day on set. For Taika, who also plays the role of Korg in Thor: Love and Thunder, these training sessions were designed to match his energy, with the overall aim to increase strength, build functional mass, and above all — move well. The training was completed almost exclusively with free weights — dumbbells, kettlebells and a barbell.
TOP TIP:
While machines can be useful, they’re not always available and free weights tend to promote more functional movement patterns and train stability in a way most weight machines cannot.
REST RESTRICTED STRENGTH
With his rugby background Taika had a great foundation of strength and stamina so he was able to lift heavy 3-4 times a week, primarily using something called Rest Restricted Strength Sets (RRS). This involves setting an allocated time to complete your lifts, resting in whatever time remains. This is a super time efficient way of building work capacity and ensuring strict rest periods are adhered to. AMRAP’s (as many rounds as possible), and EMOM’s (every minute on the minute) are both forms of RRS, but there is one variation that’s not as mainstream. Simply set a timer to beep every 2 minutes for 5 rounds — i.e on the beep, complete 3 x HEAVY bench press immediately followed by 12 x reps of a contrasting movement like ring rows. You can then rest in whatever time is left of the 2 minutes before beginning again on the next beep. Not only will you have your primary sets done in 10 minutes, but the intensity of your strength training session goes through the roof as does your energy expenditure.
THE WORKOUTS
UPPER BODY PUSH/PULL
Warm Up:
EMOM x 12 (3 Rounds)
Min 1. 12/15 Cal Erg
Min 2. 10 x Ring/Rower Pike Up
Min 3. 5 x Half Kneeling KB Windmill e/s
Min 4. 10 x Parallette/Kettlebell Push Up
*Erg = Any fan based machine
(rower/ski erg/bike erg)
TOP TIP:
One of the most beneficial things about exercise to start your day is the mental clarity it provides, which definitely helps when you’re directing an enormous marvel movie!
Main Strength Sets
A. 15 Min Time Cap
3-5 mins to build to a HEAVY Strict Press
Then
4 – 3 – 3 – 2 Strict Press
Follow each set of Strict Press with 8-10 Feet Elevated Ring Push Ups.
60 sec rest between sets (4 in total)
B. EMOM x 15 (3 rounds)
Min 1: 8 x Barbell Floor Press
Min 2: 10 x Bridged Dumbbell Fly
Min 3: 10 x Tall Kneeling Kettlebell
Tricep Extensions
Min 4: 8 x Heavy KB Chainsaw Row e/s
Min 5: Rest
C. 10 Min AMRAP
8 x Tall Kneeling Kettlebell Goblet Press
10 x Tall Kneeling Hip to Halo
8 x Oblique V-Ups e/s
10 x Barbell Reverse Curls
HIGH INTENSITY UPPER BODY PUSH/PULL
Warm Up:
Single Unders (Skipping) x 200
Scorpions x 10
Side Lying Thoracic Rotation x 8 e/s
2 rounds
Scapular Push Up x 8
Half Kneeling Press x 8 e/s
2 rounds
Main Strength Sets (RSS 2 mins*)
Complete 4-5 rounds (8-10 mins) on
each super set before resting 2 mins
and progressing to the next super set.
A1. Alternating Bridged
DB Floor Press x 8/12/15
A2. Bridged DB Skull Crushers x 6/8/10
2 min rest-
B1. Renegade Rows x 6/8/10
B2. Tall Kneeling Dual DB
Hammer Curls x 12/16/20
2 min rest-
C1. Hollow Body DB Pull Over x 10/12/15
C2. 30 sec Flutter Kicks
*You’ll notice that next to most exercises there
are a choice of rep ranges. Select these based
on the weight you have available. The lighter the weight, the higher the reps you should go for.
TOP TIP:
We would finish most training sessions with some hot and cold exposure for the mental benefits it promoted. Usually 10 minutes in the barrel sauna followed by a 3 minute ice bath at 3 to 5°C.
NOTE: Both these sessions are available in the training program at www.trainverce.com
By ALEXA TOWERSEY
For the full article grab the January 2022 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
