Dwayne “The Rock” Johnson is renowned for his formidable physique, but his preparation for the upcoming A24 biopic “The Smashing Machine” pushed his limits even further, requiring a highly specialized and intense fitness regimen. Portraying the legendary MMA fighter Mark Kerr, Johnson underwent a dramatic body transformation, focusing not just on size, but on emulating Kerr’s unique “fast-twitch quality muscle” and functional strength. This involved a rigorous multi-faceted approach to training and a meticulously controlled diet, a true testament to his dedication to the role.
The Demands of Portraying Mark Kerr
To accurately embody Mark Kerr in his prime, Johnson faced a unique challenge. Kerr, a two-time UFC Heavyweight Champion and collegiate wrestling star, possessed a powerful yet agile physique. Director Benny Safdie specifically asked Johnson to “get bigger” for the role, emphasizing the need to emulate Kerr’s distinctive muscularity, which was characterized by fast-twitch fibers crucial for wrestling and MMA. This meant gaining approximately 30 to 32 pounds of muscle while maintaining the agility necessary for an MMA fighter, a stark contrast to simply bulking up with unhealthy foods.
A Grueling Daily Training Schedule
Johnson’s training for “The Smashing Machine” was an intensive, multi-session daily commitment, reportedly lasting around four hours a day. This demanding schedule integrated various forms of exercise to build endurance, strength, and the specific combat skills required for the role.
Morning Fasted Cardio
The day often began remarkably early, sometimes as early as 3:30 AM, with 40 to 50 minutes of fasted cardio. This typically involved high-intensity intervals on a StairMaster, alternating between challenging levels (14-15) and recovery periods (7-8). This routine was crucial for improving aerobic capacity, maintaining a lean physique, and priming his body for subsequent intense sessions.
Dedicated Weightlifting Sessions
After cardio and a fueling breakfast, Johnson would move into a substantial weight training session. His strength training program was designed to develop explosive power and dense muscle while prioritizing joint health and functional strength. While specific routines can vary, general reports indicate a six-day-a-week split, with each session lasting 90 minutes to two hours.
A typical weekly split might include:
- Monday: Chest-focused hypertrophy training.
- Tuesday: Back development and posterior chain work, featuring exercises like pull-ups, barbell rows, and seated cable rows.
- Wednesday: Shoulder isolation and stability, including overhead presses, lateral raises, and front raises.
- Thursday: Arm-specific training with supersets and high volume.
- Friday/Saturday: Leg days, emphasizing compound movements such as hack squats, barbell squats, walking lunges, leg press, and Romanian deadlifts.
- Sunday: Rest and recovery.
Core exercises like deadlifts, squats, and bench presses were central to his routine.
Evening MMA and Combat Training
Perhaps the most unique aspect of his preparation for “The Smashing Machine” was the integration of mixed martial arts (MMA) training. Evenings would consist of 60-90 minutes of MMA at a gym like Black House MMA in California, where Johnson learned striking, grappling, and other essential combat sports techniques. This combat sports training was new to him, and he approached it with immense respect for the fighters, putting in significant effort to learn the technical aspects of martial arts.
The Smashing Machine Diet: Fueling a Champion’s Transformation
To support his grueling training regimen and achieve the specific physique of Mark Kerr, Dwayne Johnson followed a stringent, high-protein diet, consuming around 5,000 calories daily. This was not a “gorging on cheeseburgers” approach but a carefully calculated nutritional strategy.
His diet typically consisted of six to seven clean meals per day, rich in:
- Lean protein sources: Egg whites, chicken breast, bison, fish (including salmon, which replaced some red meat for easier digestion, and historically cod, but recently tilapia).
- Complex carbohydrates: White rice, oatmeal, and sweet potatoes.
- Healthy fats: Avocado, coconut oil, and nut butters.
Hydration was also paramount, with Johnson consuming over a gallon of water daily, often supplemented with electrolytes.
Recovery and Longevity: A Smart Approach at 50+
Understanding the immense physical toll of such intense training, especially at 50 years old, Johnson emphasized recovery and injury prevention. His recovery toolkit included:
- Foam rolling and myofascial release.
- Deep tissue massage therapy.
- Contrast showers and occasional cryotherapy.
- Prehab exercises specifically targeting shoulders, knees, and hips.
His workouts often incorporated time-under-tension techniques, isometric holds, and pre-exhaustion methods to maximize muscle stimulation while reducing injury risk. This holistic approach ensured that his body could withstand the demands of the role and maintain his long-term health.
Dwayne Johnson’s fitness routine for “The Smashing Machine” truly exemplifies his unparalleled commitment to his craft, showcasing a transformation that goes beyond mere aesthetics to deeply embody the spirit and physical prowess of a legendary fighter.
