Talk about dedication: To prepare for his role as the underdog welterweight boxer Micky Ward in the Oscar-nominated The Fighter, Mark Wahlberg trained for nearly 5 years.
"I wanted to look like a boxer that could win a title and that meant putting in the work, endless hours," Wahlberg told UsMagazine.com at the film's premiere in December. "It was fun at times, it was difficult at times, but in the end it was well worth it."
Wahlberg's personal trainer, Brian Nguyen, relied on basic exercise moves like push-ups and lunges performed on the Power Plate. The machine's vibrations increase muscle activation, which leads to improved blood circulation, increased muscle strength and improved range of motion.
Here are Wahlberg's Top Five Moves:
TRX Atomic Push-Up on Power Plate: Using the TRX machine, feet are suspended in the air instead of resting on the floor. Hands are then placed on the Power Plate. "The push-up itself is phenomenal for scapular and core stability, essentials for any boxer," Nguyen tells Us. "The added vibration and suspension takes this exercise from basic to crazy-advanced!"
TRX Suspended Lunge on Power Plate: The back foot is suspended in the TRX while the front foot is on the Power Plate. "When a power-punch is thrown, it is thrown through the hips. Lunges are a great way to build overall lower-body strength, power and mobility," Nguyen says.
Double-Cross Jump Rope: This exercise is helpful in building cardiovascular strength and rhythm.
Squat with Rotational Cable-Curls on Power Plate: When curled across the body, the cables, which are attached to the machine, emphasize anti-rotation stability. "This move is key to preventing stress injuries from punching," Nguyen tells Us.
Sparring: "If you want to look the part, you better play the part," Nguyen says. Sparring is the perfect overall training exercise. It builds card strength, focus, balance, endurance and speed.