The Jason Momoa Workout 2

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The workout we have come up with today to post is the Jason Momoa Workout! This one is inspired by the physique that Jason Momoa has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Jason Momoa Stats:

Height: 6’4
Weight: (approximate) 230 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Jason Momoa Workout:

The Workout Structure

  • Start with Series A. (Should be on the lighter side – Choose a weight that will allow you to complete the following 7-6-5 progression for each exercise.)
  • First do seven sets of seven reps of the squat with seven seconds rest between sets.
  • Rest one minute, and then do six sets of six squats with six seconds rest followed by five sets of five squats with five seconds rest.
  • Once you’ve finished the entire 7-6-5 progression, rest one minute, and then repeat with exercises two and three.
How often 
  • Momoa did these series (which should take around 30 minutes) around 2-3 times a day.
  • Try to include Series A and B for a complete body workout.
  • To switch up the routine you can then use C and D on alternating days
The Series

Series A:

  • Squat
  • Deadlift
  • Jump Squat

Series B:

  • Medicine Ball Slam
  • Kettlebell Swing
  • Burpee

Series C:

  • Pull Ups
  • Push Ups
  • Sit Ups

Series D:

  • Double Unders (Multiply by 3 if doing singles on jump rope)
  • Deadlift
  • Squat
Jason Momoa Workout Version Two

Training Volume:

4-6 days per week

Explanation:

Momoa’s trainer states: “I worked around Jason’s social schedule and adapted the weight training to accommodate his desire to climb at the indoor rock gym 2-3 days per week.” and continues to say “We didn’t fatigue the muscles used for climbing (back, biceps, and forearms) the day before hitting the rock gym. Instead we trained back and biceps after climbing to overload them. This freed other days to focus on chest, shoulders and legs.” – leaving us with 4+ days, depending on added activity.

Explanation Part Two:

In the sample workouts Twight shares with us, he includes multiple supersets, tri-sets and drop sets (likely to keep Momoa from being bored, and to keep the workouts intense)! For that reason I’ll explain each of these.

Superset and Tri-Set:

Do each movement back to back (to back) without any break for a full set through each.  Then take a break and rinse and repeat for the total.

Drop Set:

Start the weight heavy at 6 rep range, then continue without breaking for 12 reps at a lower weight, and again at a 18 rep range.

Jason Momoa Workout Day One: Chest and Shoulders

Warm Up:

Stretch

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

Workout:

Flat Bench Press

4×12

Arnold Press

4×12

Bench Press Tri-Set

A. Incline Bench Press

5×6

B. Standing Dumbbell Press

5×12

C. Push Ups

5×24

Cable Crossover Dropset

5 Rounds:

6-12-18 reps

Jason Momoa Day Two: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.  

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training I’ll share below from Coach Derek.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Jason Momoa Workout Day Three: Back, Biceps and Forearms

Warm Up:

Stretch

3×10 Pistol Squats (each leg)

3×15 Dips

3×20 Push Ups

Workout:

Deadlift

4×12

Preacher Curls

4×12

Back and Bi Tri-Set

A. Heavy Hammer Curls

5×6

B. Chin Ups

5×12

C. Cable Rows

5×24

Lateral Pulldowns Dropset

5 Rounds:

6-12-18 reps

Jason Momoa Day Four: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.  

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training I’ll share below from Coach Derek.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Jason Momoa Workout Day Five: Legs and Lower Body

Warm Up:

Stretch

3×10 Chin Ups

3×15 Dips

3×20 Push Ups

Workout:

Back Squat

4×12

Hamstring Curls

4×12

Sled/Quad Tri-Set

A. 20 Meter Sled Push

5 rounds

B. 20 Meter Sled Pull

5 rounds

C. Seated Quad Extension Dropset

5 rounds of 6-12-18

Lunge and Split Squat Superset

A. Dumbbell Walking Lunge

5×40 meters

B. Bulgarian Split Squat

5×10 each leg

Jason Momoa Day Six+: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.  

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training I’ll share below from Coach Derek.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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