John Wick Workout Routine: Keanu Reeves Training Plan

Keanu Reeves stands 6'1" (185 cm) and weighs around 175 lbs (79 kg). He was 49 when the first John Wick hit theaters in 2014, and he's since filmed three sequels while pushing into his late 50s. The role demands he perform 90% of his own stunts, and his training reflects that.

John Wick's fighting style blends Brazilian Jiu-Jitsu, Judo, tactical shooting (known as 3-gun), and Japanese Ju-Jitsu. The workout prioritizes functional strength, explosive power, and the endurance to survive eight-minute continuous fight sequences.

Training philosophy

John Wick training builds the strength and agility needed for complex fight choreography and tactical gun handling. Reeves spent months with firearms instructors at Taran Tactical, BJJ coaches, and stunt coordinator Chad Stahelski (a former stuntman who directed all four films) before each shoot.

During production, Reeves trained 4-5 hours daily. Morning sessions covered strength work; afternoons focused on martial arts drilling and weapons practice. Core strength and hip mobility anchor the program since both affect shooting stance stability and ground fighting.

Keanu's documented training

Before John Wick: Chapter 2, Reeves trained at 87Eleven Action Design in Los Angeles (Stahelski's stunt company) five days a week for four months. Firearms training happened at Taran Tactical in Simi Valley, where owner Taran Butler filmed Reeves running 3-gun courses that went viral on YouTube. Those videos show Reeves executing reload drills, transitions between rifle, shotgun, and pistol, and target acquisition at competition speed.

For Chapter 4, the longest and most physically demanding installment, Reeves was 57. He trained in Paris and Berlin alongside the stunt team, learning the "fallen angel" stair sequence in the Sacré-Cœur scene over several weeks. That sequence required Reeves to fall down 222 steps multiple times while maintaining fight choreography, demanding both impact conditioning and mental resilience.

Reeves has spoken about how training for John Wick changed his relationship with fitness. In interviews, he describes the work as "showing up every day and putting in the hours," and credits the Jiu-Jitsu training specifically for keeping him flexible and injury-free as he ages.

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)

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)

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)

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

Training at this intensity requires structured recovery:

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

Nutrition

Maintaining John Wick's physical demands requires consistent nutrition:

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

Adapting this routine

You don't need to train like you're preparing for an action film, but elements of this program transfer well:

• Focus on functional movements over isolation exercises
• Add martial arts or combat sports for practical fitness
• Prioritize mobility and recovery work
• Keep nutrition and sleep consistent

This routine represents years of progressive training with professional guidance. Start with modifications that match your current fitness level and increase intensity as you build capacity. Consistency matters more than perfection.