Ana de Armas is no stranger to action roles, but her preparation for Ballerina, the John Wick spin-off, took her training to a whole new level. Set between John Wick: Chapter 3 and Chapter 4, the film demanded a rigorous fitness regime to transform de Armas into a convincing action star. Let’s delve into the intense guidelines she followed to prepare for this physically demanding role.
A Strict and Comprehensive Program
De Armas described her training program as “pretty intense” and stated she followed it “to the letter”. This involved a multifaceted approach encompassing nutrition, strength training, stunt work, firearms practice, and cardiovascular conditioning.
Low-Calorie Nutrition Plan
To begin, de Armas adhered to a “very strict diet with low calories” overseen by a nutritionist. While specific details of the diet haven’t been publicly revealed, the focus on low calories suggests an emphasis on lean proteins, vegetables, and complex carbohydrates to fuel her workouts while minimizing fat gain.
Intense Daily Workouts
The core of de Armas’ preparation involved a demanding daily workout schedule. This included:
- Strength Training: 90 minutes of dedicated strength training to build the necessary muscle and power for fight choreography and stunts.
- Stunt Coordination: Four to five hours at action studio 8711, known for its expertise in fight choreography and stunt work. This likely involved learning complex fight sequences, practicing weapon handling, and developing acrobatic skills.
- Firearms Practice: One to two hours at a shooting range to hone her skills with firearms, a staple in the John Wick universe. This would have included weapon handling, aiming, reloading, and tactical movement.
- Cardio with a Weighted Vest: To finish the day, de Armas ran on a treadmill while wearing a weighted vest. This increased the intensity of her cardio, building endurance and burning extra calories.
Mindset and Preparation
De Armas emphasized the importance of mental preparation alongside physical training. This included:
- Screaming: The stunt team taught her to scream to get into character and feel the rage and passion required for the role.
- Self-Care: She emphasized the importance of nutrition, diet, self-care, therapy, and chiropractic care to maintain her body and prevent injury.
The Demands of Action Filmmaking
De Armas highlighted the complexities of action filmmaking, emphasizing the coordination and unity required from the entire crew.
- Choreography Beyond the Fight: The choreography extends beyond just the fight itself, involving cameras, lighting, special effects, and other elements that must work in perfect harmony.
- Long Takes: Ballerina features long action sequences filmed in a single take, demanding tremendous energy and precision from everyone involved.
From Ballet Basics to Weaponry
De Armas’ training wasn’t just about brute strength; it also involved learning the fundamentals of movement and combat.
- Ballet and Fighting Blend: Ana de Armas’ fitness regimen included exercises that kept her both strong and flexible, including Pilates for strength and flexibility, boxing for endurance and agility, and HIIT training to burn calories.
- Weapons Training: The actress underwent weapons training, combat training, and martial arts training.
Ballerina: A New Kind of Action Star
De Armas admitted she never saw herself as an action star, but she embraced the challenge and enjoyed the experience. She expressed a desire to star in a film like Kill Bill, showcasing her enthusiasm for the genre. Keanu Reeves praised de Armas’ training and dedication, noting her talent and ability to shift into “her next gear”.
Release Date
From the World of John Wick: Ballerina is set to release on June 6.
Ana de Armas’ Journey to Ballerina
Early Training
De Armas had some prior training for other projects, but it was brief, consisting of a couple of weeks to prepare for specific actions.
Learning the Basics
The training for Ballerina was extensive, starting with the basics: proper movements and body positioning for power and efficiency. The goal was to provide her with the tools and training to feel free and safe while performing scenes.
Improvisation and Flexibility
The training prepared her for improvisation and on-the-spot adjustments during filming. Instead of perfectly choreographed sequences, she was given the skills to adapt and create in the moment.
Conclusion
Ana de Armas’ commitment to her role in Ballerina is evident in her dedication to the intense fitness guidelines she followed. Her journey showcases the hard work, discipline, and comprehensive training required to become a convincing action star in the John Wick universe.
