John Wick Workout Routine: Keanu Reeves Training Plan

Standing at 6'1" (185 cm) and weighing approximately 175 lbs (79 kg), Keanu Reeves underwent extensive training to portray John Wick. At an age when many actors might shy away from intense physical roles, Reeves (now in his late 50s) has continued to push his body to new limits for each installment of the franchise.

What makes the John Wick training particularly interesting is its focus on practical combat skills rather than just aesthetic muscle building. The character's fighting style combines Brazilian Jiu-Jitsu, Judo, tactical shooting, and Japanese Ju-Jitsu, requiring a workout routine that emphasizes functional strength, explosive power, and endurance.

Training Philosophy

The John Wick workout routine isn't just about looking good on camera – it's about building the functional strength and agility needed for complex fight choreography and gun handling. Keanu Reeves spent months training with tactical weapons experts, martial arts instructors, and stunt coordinators to develop the skills needed for the role.

For the films, Reeves trained up to 4-5 hours per day, often combining strength training with martial arts practice and weapons drills. The focus was on building a strong foundation of core strength while maintaining the flexibility and agility needed for complex fight scenes.

John Wick Workout Day 1: Combat Conditioning

• Dynamic Warm-up (20 minutes)
• Circuit Training (3 rounds):
  • Pull-ups: 8-10 reps
  • Push-ups: 20 reps
  • Bodyweight Squats: 25 reps
  • Mountain Climbers: 30 seconds
• Brazilian Jiu-Jitsu Drills (45 minutes)
• Combat Endurance Work (20 minutes)
• Flexibility Training (15 minutes)

John Wick Workout Day 2: Strength Focus

• Mobility Warm-up (15 minutes)
• Compound Lifts:
  • Deadlifts: 4 sets of 6-8 reps
  • Bench Press: 4 sets of 8-10 reps
  • Front Squats: 4 sets of 8-10 reps
• Functional Training:
  • Kettlebell Swings: 3 sets of 15
  • Turkish Get-ups: 3 sets of 5 each side
  • Weighted Pull-ups: 3 sets of 6-8
• Core Work (20 minutes)

John Wick Workout Day 3: Tactical Training

• Movement Prep (15 minutes)
• Shooting Stance Drills (30 minutes)
• Explosive Movement Circuit (3 rounds):
  • Box Jumps: 10 reps
  • Medicine Ball Slams: 15 reps
  • Sprints: 30 yards
• Martial Arts Training (45 minutes)
• Recovery Work (20 minutes)

John Wick Workout Day 4: Power and Speed

• Dynamic Stretching (15 minutes)
• Power Development:
  • Clean and Press: 4 sets of 5
  • Box Jumps: 4 sets of 6
  • Medicine Ball Throws: 4 sets of 8
• Speed Work:
  • Sprint Intervals: 10 x 20 yards
  • Agility Ladder Drills
  • Direction Change Drills
• Conditioning Finisher (15 minutes)

Rest and Recovery

Recovery is crucial when training at this intensity. The routine includes:

• Two full rest days per week
• Daily mobility work
• Regular massage therapy
• Adequate sleep (8-9 hours)
• Proper hydration

Nutrition and Lifestyle

To maintain the physical demands of being John Wick, nutrition plays a crucial role. The diet focuses on:

• High protein intake (1.5-2g per kg of body weight)
• Complex carbohydrates for sustained energy
• Healthy fats for hormone regulation
• Plenty of vegetables for micronutrients
• Proper hydration (at least 1 gallon of water daily)

Final Thoughts

The John Wick workout routine is intense and demanding, designed for someone preparing for action movie performances. While you might not need to train exactly like Keanu Reeves, you can adapt elements of this routine to your own fitness journey:

• Focus on functional movements over isolated exercises
• Incorporate martial arts or combat sports for practical fitness
• Don't neglect mobility and recovery work
• Maintain consistent nutrition and sleep habits

Remember that this routine represents years of progressive training and professional guidance. Start with modifications that match your current fitness level and gradually increase intensity as you build strength and endurance.

The key to success isn't just about following the exercises – it's about maintaining the dedication and focus that John Wick embodies. Start with realistic goals, stay consistent, and keep pushing your limits, one workout at a time.