Amazing 'Prince of Persia'
The trailer leaves me breathless, but my son expects no less from a very popular video game. Prince of Persia opens in theaters worldwide on May 28 (Thursday, May 27 for the Philippines). The cameras zoom in on a jumping or flying Prince Dastan. He clambers up buildings, leaps over rooftops, and wall jumps in never-ending action sequences. But what I found most surprising is that the hunky prince is Jake Gyllenhaal who I remember as lean, not meaty.
“It’s a physical role,” he told fans in San Francisco earlier this month. “I never did anything this intensive before (to transform my body). When you are committed, you are committed.” Gyllenhaal, 29, worked hard to bulk up for the role, for which he also trained in parkour (the sport of running, jumping, and climbing over obstacles).
“The development of the character was massively physical at first,” Gyllenhaal said, “getting in shape and learning parkour, sword-fighting, and the mentality of a warrior. (But) it was so much fun to get paid to get tanned and get in shape!”
From the team that brought the Pirates of the Caribbean trilogy to the big screen, Walt Disney Pictures and Jerry Bruckheimer Films present Prince of Persia: The Sands of Time, an epic action-adventure set in the mystical lands of Persia. A rogue prince (Jake Gyllenhaal) reluctantly joins forces with a mysterious princess (Gemma Arterton) and together, they race against dark forces to safeguard an ancient dagger capable of releasing the Sands of Time — a gift from the gods that can reverse time and allow its possessor to rule the world. It’s directed by Mike Newell (Harry Potter and the Goblet of Fire), with a cast that includes Sir Ben Kingsley and Alfred Molina, and a screenplay by Boaz Yakin, Doug Miro, and Carlo Bernard from a screen story by Jordan Mechner.
Training A Hero
Becoming an action hero is hard work. So when Jake Gyllenhaal began preparing for his portrayal of rogue prince Dastan he had to hire professional help.
Enter strength and conditioning coach Simon Waterson, 36, whose approach to fitness is inspired by the eight years he served in the military. “The ultimate goal with Jake’s training was to provide a functional, strong, and agile physique which would enable him to carry out the huge workload and stresses he’d have to undertake as prince Dastan,” said Waterson. “My main aim was to build athleticism — his scenes included sprinting, jumping, and wielding swords — but he had to look amazing, too.”
While Waterson admitted that ultimately, Gyllenhaal had to look the part of an action hero, it wasn’t the driving force behind the program. “The aesthetics were not the focus,” he explained. “I knew that if he trained, ate, and slept like an athlete, he’d inevitably look like one.”
Waterson created a program for the Oscar-nominated actor with the film’s script in mind. “The approach I took with Jake’s training was to mimic what would happen during the production of the movie. For example, I knew Jake would have to wear a lot of armor, which is heavy and restrictive, so he wore a 20-pound flak jacket during training to simulate the armor.”
“A lot of the movie was shot in Morocco in the sand,” shared Waterson. “So our outdoor cardio included interval training in the sand — we’d do early-morning workouts on the sand horse tracks in London’s Hyde Park, wearing the flak jacket.”
The trainer also employed gym-based workouts, incorporating functional plyometrics and strength circuit training into Gyllenhaal’s regimen. “We concentrated on movement, rather than muscle so his body would perform naturally. Jake is methodical; he has a vast understanding of fitness and he made every workout count, always giving 100 percent.”
According to Waterson, he worked with Gyllenhaal twice daily during pre-production, tackling cardio in the morning and gym workouts in the evening. But the actor didn’t abandon his training once production began. Waterson trained with Gyllenhaal throughout production, 45 minutes a day, six days a week, alternating cardio with strength and conditioning. “Workouts during production had to be very early due to the intense heat in Morocco,” the trainer added.
In addition to his conditioning, Gyllenhaal was asked to do a lot of gymnastic-based exercise to complement his parkour training. Parkour, a fantastic, gravity-defying practice of running up and flipping off of walls, among other things, requires pristine physical prowess. And Gyllenhaal’s prince Dastan was an expert at parkour. “There’s no reason to do a movie like this if you can’t do the stunts,” said Gyllenhaal. “It was all about functional fitness, being able to do everything that was asked of me. So I got into the best shape I could, with a whole lot of running, parkour training, circuit training, and horseback riding.”
It worked. “Watching an actor perform like an athlete is very rewarding,” Waterson commented. “And seeing him perform certain stunts that we trained for was very satisfying. I always over-prepare for these roles, so regardless of what was asked of him, Jake was ready to give it a go — and to do it with great confidence.”
The Action-Hero Regimen
“We worked really closely with David Belle, who invented parkour. I worked with a lot of gymnasts. I started jumping off of a lot of things that were padded and learned the fundamental stuff, and then slowly started working on harder surfaces, really carefully. And I’d say, ‘OK, I’ll try it,’ and then I’d say, ‘Oh God. Oh, please.’ But then I’d get it, and we’d go a little further and a little longer, and a little higher and just kept it up,” explained Gyllenhaal, who did many of his own stunts during filming, even scaring himself at some points.
“It got a little bit dicey there near the end, when they saw that I liked doing things that were dangerous. I tried my hand at things that were pushing it a little bit. There was this big 35-foot jump that I did that got a little hairy.”
So now, that the movie’s wrapped, is it just a matter of time before the big guns disappear?
Waterson shared details of the workout:
• Morning cardio/strength routine kicked off with a one-hour run with weighted vest, including 20 minutes in the sand. Ten sets of plyometrics (squat thrusts, press-ups, etc.), followed by five 25-meter hill sprints.
• Evening gym-based routine featured plyometric circuit with five exercises in succession, five times through. For example, Gyllenhaal would be asked to do 10 reps each of exercises like squat thrusts straight into a wide pull-up (while wearing weighted vest), medicine ball press-ups (with one hand on the ground and one hand on the ball, jump-switching hands), overhead barbell squats (with a 20kg bar), and more.
• Waterson recommended choosing one body part daily to train heavily, doing five sets of six to eight reps (chest=bench press, back=dead lift, shoulders=shoulder press).
• To work abdominal muscles, the trainer attacked the midsection from different angles, working it every other day. Waterson likes hanging leg raises and incorporating medicine balls into exercises.
• Every workout included cool-down and stretching sessions.
• Gyllenhaal’s nutrition plan called for six small meals throughout the day, each including protein, carbs, and fats (allowing slow energy release throughout the day). And even when not braving intense Moroccan heat, drinking lots of water is critical.
The routine developed for Gyllenhaal isn’t just for film stars. Waterson suggested starting off with fewer reps and half the cardio, gradually building as one’s fitness level develops. “Have short- and long-term realistic goals,” he advised. “Always do so some kind of workout, even if it’s just 15 minutes — it all counts. Never give up and remember, the most important muscle in the body is your heart.”
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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.
