On paper, Glen Powell’s brief for The Running Man remake sounded straightforward: get strong and stay injury-free. In reality, it was anything but.

Glen Powell stood on set, the sun glaring down on him as the cameras rolled for a pivotal scene in the much-anticipated remake of The Running Man. Clad in little more than a towel, he prepared to lower himself down the side of a building, a critical moment that demanded not only physical prowess but also a look that exuded strength and agility. Just weeks earlier, Powell had been shedding pounds for another role, leaving him with a narrow window to bulk up while retaining a chiseled appearance. If the stakes were high for his character, they were even higher for Powell himself, who was both actor and stuntman.

Nutrition

Nutrition became the cornerstone of Powell’s transformation. Strength and conditioning specialist Tim Blakeley outlined a rigorous plan crafted in collaboration with a dedicated chef. “The brief was basically to bulk him up as much as we could,” Blakeley said. “But I had to keep him lean too, which is tricky because muscle gain usually means a calorie surplus, and we couldn’t really do that.” With merely four weeks until filming commenced, a well-structured diet was critical.

Powell’s daily meals revolved around five carefully curated portions, supplemented with protein shakes crafted from whey isolate, bananas, almond butter, and chia seeds. “Nothing complicated. Just clean, absorbable food and high protein,” Blakeley explained. Each day began with an egg white and chicken omelette, flanked by additional meals featuring chicken, salmon, and steak. Carbohydrates fluctuated depending on Powell’s performance metrics and physical appearance.

This meticulous dietary approach came to a head during what Blakeley described as the film’s main “reveal scene.” Unlike many actors who dehydrate themselves for appearances, Powell needed to maintain hydration to perform stunts safely. “Dehydration increases the risk of muscle tears,” Blakeley noted, emphasizing the necessity of a calculated carbohydrate intake to optimize performance and safety.

Training

With nutrition dialed in, the focus shifted to training, which required a delicate balance of hypertrophy, athletic performance, and adequate recovery. Powell engaged in training sessions for 60 minutes, five to six days a week. “Because he was time-poor, we focused on one body part a day,” Blakeley recounted, noting that warm-ups included mobility and sprint drills designed to simulate the demands of filming.

The inclusion of sprint work was non-negotiable. “The goal is to condition his body for those movements before they happen,” Blakeley explained. Load management was vital; Powell had to be pushed without overexerting. “Muscle adapts quickly, but joints and tendons don’t. If you rush that process, injury risk shoots up.” This dynamic approach meant adapting plans daily based on filming schedules, with light sessions following heavy stunt days.

Drills For Conditioning and Injury Prevention

• High knees
• Butt kicks
• Floor scuffs
• Box jumps
• Bear crawls
• Grid shuttle runs

Powell’s regimen also included plyometric drills, lunges, and sprint mechanics, each selected to condition his body to take hits safely on set. With a team of experts guiding him, the emphasis remained squarely on maximizing performance while minimizing injury risks, something that is often overlooked in Hollywood.

Recovery

In Powell’s demanding routine, recovery was treated with equal importance. Every day, he engaged in hot and cold therapy along with physiotherapy consultations. Post-workout sessions typically consisted of 20 minutes in a sauna followed by a short ice bath, providing the optimal blend of relaxation and rejuvenation. “Training this frequently only works if everything else is dialed in,” Blakeley cautioned, “For most people, it’s not ideal.” Such a rigorous recovery strategy was only feasible given the specific demands of Powell’s role.

Training Breakdown

The specifics of Powell’s workout were intricate and tailored to his needs:

• Warm-up: Full-body joint mobilization, followed by 10 minutes walking and jogging on the treadmill.
• Hypertrophy Focus (Chest): Exercises included incline barbell press and chest-specific dips.
• Performance Drills: Sprinting and grip work, particularly focused on activities like lowering himself down a building.
• Recovery Protocol: Full-body stretches, sauna time, ice baths, and physiotherapy treatments.

The scientific basis for such intense training and recovery protocols is underscored by recent studies indicating that high-frequency physical activity, when paired with adequate recovery, significantly reduces injury rates among athletes. Dr. Jason Hargrove, an expert in exercise science, noted that “actors like Powell are not just building aesthetics; they are conditioning their bodies for extreme physical demands.”

As filming progressed, it became crystal clear that Powell’s approach to physical conditioning was a feat not just of effort but of ingenuity. The pressure to deliver on quite literally thrilling performances meant that he had to be adaptable, deploying strategies refined over weeks of intensive work. In a world where authenticity is paramount, Powell’s engagement in his own stunts illustrates a commitment that extends far beyond mere appearances. What began as a daunting challenge transformed into a masterclass in physical preparation and resilience, all for the sake of telling a compelling story that resonates with audiences around the world. The stakes may have been high on screen, but they were even higher in the real-life narrative of Glen Powell’s journey toward becoming Ben Richards.

Source: www.menshealth.com