Dwayne “The Rock” Johnson has embarked on an exceptionally rigorous training and diet program to embody the role of legendary MMA fighter Mark Kerr in the upcoming biographical sports drama, The Smashing Machine. The film, directed by Benny Safdie, is set to delve into Kerr’s triumphs and struggles, including his battle with addiction, and requires a profound physical and emotional transformation from Johnson.
A New Level of Physicality for the Role
Johnson’s preparation for The Smashing Machine goes far beyond his typical action-hero training. He aims for authenticity in portraying Kerr, a two-time UFC Heavyweight Tournament Champion and World Vale Tudo Champion, which demands a physique that embodies both explosive power and endurance. This has led him to immerse himself in the world of mixed martial arts, training alongside seasoned fighters and even working directly with Mark Kerr and his former rival Mark Coleman.
Morning Routine: Fasted Cardio and Supplementation
Johnson’s day begins remarkably early, often as early as 3:30 AM, with a focus on fasted cardio. This consistent practice, a long-standing staple in his fitness regimen, typically involves 40 to 50 minutes on the StairMaster, incorporating high-intensity intervals. He alternates between 45-60 seconds at a high level (14-15) and recovery periods at a lower level (7-8). This intense cardio session helps him maintain leanness, build endurance, and prepare his body for the demanding workouts that follow. Before his cardio, Johnson may consume caffeine, amino acids, and probiotics.
Strength Training: Building Explosive Power and Dense Muscle
After his morning cardio and breakfast, Johnson transitions into a late-morning or midday weightlifting session. His strength training plan for the film is meticulously designed to build explosive power and dense muscle while prioritizing joint health and functional strength, crucial for an MMA fighter’s portrayal. His weekly split includes:
- Monday: Chest-focused hypertrophy training.
- Tuesday: Back development and posterior chain work.
- Wednesday: Shoulder isolation and stability.
- Thursday: Arm-specific training, incorporating supersets and volume-based work.
Given his age (over 50), Johnson places a significant emphasis on injury prevention and joint health. His workouts often utilize techniques like time-under-tension, isometric holds, and pre-exhaustion methods to maximize muscle stimulation while minimizing injury risk.
Evening Combat Training: Honing MMA Skills
To authentically portray Mark Kerr, Johnson is undergoing intensive MMA and fight conditioning in his evening sessions. This isn’t merely acting; he’s training like a legitimate fighter, focusing on striking drills, grappling, clinch work, and conditioning circuits under the guidance of MMA coaches. He has worked with former fighters like Mark Kerr and Mark Coleman to develop his technique, improve footwork, and gain a deeper understanding of the physical demands of professional fighting. These sessions are described as intense, often mirroring real fight camp protocols. Ryan Bader, a former two-weight world champion, has commented on Johnson’s dedication, noting his hard work and impressive shape, while also indicating there’s still progress to be made to match elite fighters.
Nutrition: Fueling the Transformation
To support his demanding training schedule, Johnson adheres to a strict and high-calorie diet, consuming six to seven meals per day. His diet is designed for recovery and muscle retention and includes:
- Lean protein sources: Egg whites, chicken breast, bison, and fish.
- Complex carbohydrates: White rice, oatmeal, and sweet potatoes.
- Healthy fats: Avocado, coconut oil, and nut butters.
He also emphasizes extensive hydration, drinking over one gallon of water per day, often supplemented with electrolytes. Johnson also utilizes a variety of supplements, including whey and casein protein, BCAAs, glutamine, creatine, multivitamins, and fish oil. While his diet is generally very consistent and disciplined, he reserves “cheat meals” for recovery days, making them intentionally large to replenish glycogen and provide a mental break from his rigid regimen. These cheat meals can be quite substantial, sometimes exceeding 5,000–7,000 calories and including items like pancakes, pizzas, donuts, sushi, and burgers.
Beyond the Physical: The Mental and Emotional Immersion
Johnson’s commitment extends beyond the physical transformation. He understands that portraying Mark Kerr, a fighter who battled not only opponents in the cage but also painkiller addiction and personal struggles, requires a deep understanding of the mental and emotional challenges involved. He has stated that this role demands working harder than anything he has ever done in his life, acknowledging the comprehensive nature of becoming Mark Kerr. Johnson has openly expressed that The Smashing Machine is his “love letter” to those who have struggled with addiction and mental health, including friends he has lost.
