Fighters prepare rigorously for their matches, engaging in intense training camps that challenge their limits to achieve optimal weight and skill. Although Australian actor Daniel MacPherson is not a competitive fighter, he experienced the demanding nature of fight preparation while getting ready for his role in the upcoming MMA film, Beast.
"The training for Beast was the most intense thing I've ever done," MacPherson shared during an interview at the renowned Gold's Gym in Venice Beach. With only ten weeks to transform into fight shape, the 45-year-old actor underwent an extensive regimen that incorporated intermittent fasting, high-intensity interval training (HIIT) sessions, and numerous hours of martial arts training, including Muay Thai, jiu-jitsu, and boxing, alongside fight choreography. "The intensity we captured on screen is unparalleled in MMA films," he added.
In addition to honing his skills, MacPherson needed to gain approximately 20 pounds for the role. With a background in endurance sports, particularly Ironman racing, he began his journey leaner than the fighter he aspired to portray. Collaborating with a dedicated team of trainers, nutritionists, and coaches, he successfully achieved his transformation.
MacPherson also shared insights into his workout routine for Beast, discussing the unique challenges of adapting his training focus in his early 40s, his ideal MMA training partner, and what it took to stand alongside co-stars Russell Crowe and Liam Hemsworth.
Daniel MacPherson's Beast-ly MMA Muscle Workout
Warmup
Hip Mobility Stretches
3 rounds of 3 minutes
Weighted Jump Rope
3 rounds of 3 minutes
The Workout
Hanging Leg Raise
1 set of 15 reps
Decline Weighted Situp
1 set of 15 reps
Dumbbell Step-Up
3 sets of 10 reps per leg
Barbell Deadlift
4 sets of 8, 6, 4, 4
Box Jump
4 sets
Military Press
4 sets of 6 to 8 reps
Dumbbell Lateral Raise
4 sets of 6 reps
This rigorous training not only prepares MacPherson for his role but also sets a precedent for future portrayals in action films, showcasing the dedication required to authentically represent the world of MMA.