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TODAY’S TRAINING INSPIRATION:
JOHN TRAVOLTA c.1983

Today’s Colin Timberlake Training Inspiration is a man who has established himself as one of the great actors of his generation, a talented dancer, and in 1983: one of the most physically trained and conditioned actors the big screen had seen.

John Travolta has gotten in and out of shape over the years, and I am most certainly not going to suggest you emulate his Royale-with-Cheese training program for Pulp Fiction. But what Travolta went through, and physically achieved, for his role in 1983’s Staying Alive has become the stuff of Hollywood legend.

When Travolta first created the character Tony Manero in the 1977 film Saturday Night Fever, he earned an Oscar nomination as Best Actor. The character was a slim and cocky 20ish Brooklyn hoodrat who, six years later, would cross paths with Sylvester Stallone and revamp his image, his aspirations and his physique.

Stallone, the creator of Rocky, took it upon himself to not only write, produce and direct Staying Alive, but he took Travolta and put him on his own grueling bodybuilding regimen for months. Diet, weights, everything. Travolta endured the process and both he and the Manero character were transformed.

In fact, when his training was complete, so strong was the resemblance in face and physique that a longstanding Hollywood rumor developed that Travolta was indeed Sylvester Stallone’s son. Given that there was only an 8-year age difference, Stallone’s nephew would have been a little more believable for the critical thinkers in the crowd. This was also fueled by the fact that Travolta’s character, Tony Manero, had a Rocky poster on his wall in Saturday Night Fever.

The 1983 version of Travolta still stands as one of the most highly conditioned film specimens of the era, not to mention the work he had to put into his dancing. And it made sense, because if you are going to make a movie about Broadway dancing, you’d better look like you can beat the living hell out of all the people who are going to make fun of you for making a movie about Broadway dancing.

Yeah I do ballet, bitch. You got something to say?

TODAY: CHEST (3-3-3 Tempo, 90 Second Rests)

BENCH PRESS (6 sets)
- Fast Tempo, 90 Second Rests
135 x 12
205 x 9
205 x 5
205 x 3
205 x 3
135 x 15

FLAT DUMBBELL FLYES (5 sets)
- Fast Tempo, 90 Second Rests
40 x 10
70 x 2
70 x 2
70 x 2
55 x 7

FLAT DUMBBELL PRESS (3 sets)
30 x 7
40 x 5
50 x 4

INCLINE DUMBBELL PRESS (3 sets)
30 x 5
40 x 4
50 x 3

DECLINE DUMBBELL PRESS (1 set)
30 x 7

TRAINING NOTES

Total Sets (Chest): 18

BACK TO Index of Inspirational Role Models for Training

TODAY’S TRAINING INSPIRATION:
CHUCK WEPNER

Today’s Colin Timberlake Training Inspiration is a man whose performance in the boxing ring was so inspirational, that it inspired a screenplay and film that have themselves inspired generations of athletes.

The sport of boxing has had several performances that were great displays of heroism and heart in the face of an overmatched onslaught: George Chuvalo against Muhammad Ali or Randall “Tex” Cobb against Larry Holmes.

But when Sylvester Stallone saw Muhammad Ali pound on Chuck Wepner for 15 rounds, in a fight that wasn’t supposed to last more than two or three, an inspiration was ignited and Rocky was born.

Wepner had 51 professional fights, compiling a good-but-not-overwhelming record of 35-14-2. However, none of his other 50 fights captured the imagination of fans and the public like the Ali fight.

In the ninth round, by which time Wepner had already long outlasted the predictions of everyone but himself, Wepner knocked Ali to the canvas. An infuriated Ali then unleashed on Wepner, breaking his nose and cutting him above both eyes. Wepner endured the onslaught from the champion before finally succumbing in the 15th round.

However, it is still remembered today as one of the strongest displays of heart and durability in the ring.

HAMMERING THE ANVIL…

Triceps. I’ve neglected them too long now…

TODAY: TRICEPS (5-1-5 Tempo, 120 Second Rests)

SKULL CRUSHERS (SUPER CURL BAR) (5 sets)
45 x 10
65 x 5
65 x 5
65 x 5
85 x 3

DIPS (5 sets)
- Fast Tempo, 60 Second Rests
Body x 10
Body x 7
Body x 6
Body x 6
Body x 8

SEATED HAMMER GRIP TRICEP EXTENSIONS (MACHINE) (5 sets) (per arm)
40 x 8
50 x 5
60 x 4
60 x 3
70 x 3

STANDING UNDERHAND GRIP CABLE TRICEP PRESSDOWNS (3 sets)
40 x 5
40 x 5
30 x 7

STANDING OVERHAND GRIP CABLE TRICEP PRESSDOWNS (3 sets)
40 x 4
40 x 3
30 x 5

HIGH-INTENSITY-INTERVAL-TRAINING (30 seconds 10 mph 5 incline / 30 seconds rest)
6 Rounds

TRAINING NOTES

Total Sets (Triceps): 21

Hmmmm… Another bit of an energy-challenged outing. I wanted to tack on some auxiliary exercises at the end but I was spent by the end of the basic triceps workout.

I also stacked Overhand Tricep Cable Pressdown onto the end of Underhands, as I often do.

BACK TO Index of Inspirational Role Models for Training

If Sven Thorsen was the go-to guy for Arnold Schwarzenegger when he needed to fill out his cast with another musclebound foreigner who could be a credible threat to kill him, then Frank McRae was the go-to guy for Sylvester Stallone when he needed a gentle giant who, though sensitive, would tower over himself and everyone else in the cast, quietly daring anybody to piss him off and see what happened.

Though his resume is filled with notable appearances in both films and television shows of the highest stature, it is in the supporting cast of Stallone films that Frank McRae has made some of his strongest impressions.

Particularly in the early Sly flicks of the late 1970s and early 1980s is where you will see the most of McRae, with appearances in Paradise Alley, Rocky II and F.I.S.T. But he had perhaps his most significant role in Lock Up, where as the gentle giant of the prison system, he served as Stallone’s quiet protector.

He also appeared across from Schwarzenegger in Last Action Hero and added a pair of appearances in the popular 80s action films 48 Hrs. and Another 48 Hrs.

He was the first casualty of the not-so-Cold War when the Russians invaded in Red Dawn with its classic 80s cast that included Charlie Sheen, C. Thomas Howell, Patrick Swayze, Powers Boothe, Jennifer Grey, Lea Thompson, Harry Dean Stanton and “Superfly” Ron O’Neal.

McRae also became part of the James Bond saga with a role in Licence to Kill, across from fellow underappreciated actor Robert Davi.

He has also been a part of some of the most notable television series of the last several decades, among them E.R., Hill Street Blues, Magnum P.I. and The Rockford Files.

BACK TO: The Wall of Underappreciated Actors

For anyone in need of some training inspiration, this classic image from the 1980s shows an actor and character who has probably inspired more miles and reps and hours on the jump rope than any other in history.

Here we have a little-used image of Sylvester Stallone as Rocky Balboa (c. 1985) in the locker room, mentally preparing for the task at hand. The message: Focus.

When it comes to movie montages, it is all too easy to return to the holy grail that is the Rocky saga. In this instance, the Rocky II training montage that follows Adrian’s recovery from childbirth complications and precedes his city-inspiring run up the museum steps is one of the all-time greats.

Rocky works in several innovative and rustic training methods that are the prototype for his isolated old-school lumberjack training in Rocky IV. The music is another one of the great instrumental tracks from one of the legends of cinema scoring: Bill Conti’s Going the Distance.

To this day, Sylvester Stallone is pretty hard on himself for inflicting Rocky V upon the world. Undoubtedly, it was the weakest film in the series. It had some downright awful and laughable moments. But it also had its winning moments, though they were not as frequent as one would have liked. Still, he was a bit harsh when he gave the film a “0 out of 10.” It at least had some decent montages.

In one of the better choices in the film, Elton John was brought on board for the end credits and contributed Measure of a Man to play over the titles, which featured a still collage of the key moments from Rocky through Rocky V.

Present through the sequence are all of the notable opponents, from Apollo Creed (Carl Weathers) to Thunderlips (Hulk Hogan), from Ivan Drago (Dolph Lundgren) to Clubber Lang (Mr. T). And this sequence also goes to prove that you can even end a movie with a montage.

In a related vein, an avid Arnold Schwarzenegger fan took the same song and put together some of the key stills (and video) of his bodybuilding career. In much the same way that the end credits of Rocky V told the story of that character, so does this collage provide some highlights of the earlier career of “the Austrian Oak.”

TODAY’S TRAINING INSPIRATION:
DONOVAN BAILEY

Pictured to the right today: Donovan Bailey, double gold medalist and world record setter in the 100m dash at the 1996 Olympic Games. A pressure performer if ever there was one.

Born in Jamaica, Bailey moved to Canada as a youth, where he established himself as one of the world’s premier sprinters. In the early 1990s, after acquiring a career as a stockbroker, Bailey decided to focus his energies on running and the results were truly spectacular.

After winning the gold medal in the 100m sprint and also the 4×100m relay (with legendary teammate Bruny Surin) at the 1995 World Championships in Gothenburg, expectations were high for Bailey at the 1996 Olympics in Atlanta. Canada had a history of both great sprinters and great embarrassments at the Olympics after the Ben Johnson debacle of 1988, and so the pride and hopes of a nation were resting largely on Bailey’s shoulders.

But when the pressure was on was when Bailey performed to his highest level. His drive, training and determination kicked in and he secured Canada the gold medal in the 100m sprint, and also anchored the 4×100m relay team to gold medals, setting world records in both events at the same time.

Before retiring, Bailey would also win silver in the 100m sprint at the 1997 World Championships in Athens, and gold in the 4×100m at the same venue. A nation’s Olympic pride was restored, and Bailey’s work was done.

ON TO TRAINING…

Well, what can I say? I’m ever-so-slightly less sick than yesterday. Still feel like crap but if I can break 20:00 feeling worse than I do now, then today I have no excuses. Perhaps I can even shave a few more seconds off my last time, although I certainly can’t expect to run faster and faster every single day. But I’ll enjoy it while it lasts.

And even though my back is killing me 24/7, my legs are recovering quite nicely. But that was to be expected. I have always benefited from quick recoveries and healing. I really wasn’t even hurting much after that untrained marathon. So as long as that is working in my favor, I won’t squander it by not pushing myself to the limit.

Okay, this is gonna hurt. But I think it might hurt a tiny bit less than usual. Famous last words?

TODAY’S PERFORMANCE

5K Run Time: 19:11
Bench Presses: See Below

I mixed up the bench press routine. I did a bench press test of 115% my body weight instead of the 100% I would have to lift on competition day. I managed to put that weight up 7 times. I then did four more sets of that weight with very little rest in between, then moved down to my body weight.

On the first body weight set, I was able to do only 6 reps, but I wasn’t surprised, because I was already pretty tired. I did four more sets at that weight, then one set to failure of one plate per side (135 pounds). I was a little surprised that I was only able to get that weight up 10 times, but then again, it was my eleventh set.

iPod songs during the training run (custom):
1. Howard Jones – Like to Get to Know You Well (International Mix)
2. Stan Bush – Fight to Survive (Bloodsport)
3. Robert Tepper – No Easy Way Out (Rocky IV)

TRAINING NOTE

Not happy or unhappy with the bench press test because I don’t know yet what my current benchmark should be for these weights. I just know that I’ve been a lot stronger than this in the past, so this is my punishment for being undisciplined.

As for the run, couldn’t really be happier. I did the first mile with no music. I did the first 2.5 miles at 10 mph, and only slowed down to 9 mph for the final 0.63 miles. Had I not been a moron and chugged a Venti Starbucks coffee before getting on the treadmill…who knows? Anyway, I know that no matter what I do, my buddy (the discipline and work ethic king) is training harder than I am, so I have to keep raising the bar. So far, so good.

INSPIRATIONAL CLIP

If you know what you’re worth, go out and get what you’re worth. But you’ve got to be willing to take the hit.

BACK TO Index of Inspirational Role Models for Training

It took the combined efforts of two Stallones and John Travolta to make broadway dancing seem remotely masculine, but in the end the three were able to drum out something akin to the Rocky of dancing.

In the sequel to Saturday Night Fever, Sylvester Stallone stepped to the helm and wrote, directed and produced the next chapter in the life of aspiring dancer Tony Manero.

A key part of the soundtrack (and the cast) was Frank Stallone, Sly’s younger brother who appeared in many of his films. Frank received a Golden Globe nomination for Far From Over, the theme song for the film and the backbone of this training montage. The soundtrack also naturally included several contributions from the Bee Gees, among them the film’s title track.

The film also featured Steve Inwood, Cynthia Rhodes (Flashdance), soap opera queen Finola Hughes (Aspen Extreme) and Kurtwood Smith (Robocop).

Here we have one more first-ballot hall-of-famer in the honored Hall for Movie Montages. Credit, once again, goes to the godfather of the modern montage, Sylvester Stallone.

The song: Vehicle by Ides of March.
The movie: Lock Up.

Lock Up was one of Stallone’s more underrated films, one that deserved better from critics and the box office. Stallone stars as a semi-wrongly convicted felon in a prison full of hard cases, including a brutal and vengeful warden.

The film also sported one of the best supporting casts assembled during the 1980s: Tom Sizemore (Saving Private Ryan), Larry Romano (Donnie Brasco), Frank McRae (Last Action Hero), Sonny Landham (Predator), John Amos (Die Hard 2) and Donald Sutherland (MASH).

The following clip proves that even if you’re a convicted felon, you don’t lose your right to a training montage.

Here, we have another inductee in the Stallone category of the Movie Montage Hall of Fame. For this particular entry, Stallone teams up on screen with one of his greatest montage collaborators, soundtrack specialist Robert Tepper.

This particular montage is from the 1986 action flick Cobra, essentially the Sylvester Stallone version of Dirty Harry.

Here we see the second of two movie in two years where Stallone inserted two extraneous items: robots and Brigitte Nielsen (both also appeared in Rocky IV). Notably, Rocky IV also featured Stallone’s greatest teamwork with Robert Tepper, but that is a story for another day.

Here, we have some montage magic. A serial killer stalking victims, Stallone stalking a serial killer, and a supermodel photo shoot. Could anyone really ask for anything more in a single montage? The answer to that question is no. But the answer to the Hall of Fame question is yes.

And don’t ask me why, but somebody with a lot of time on their hands took it upon themselves to make a montage from the original Teenage Mutant Ninja Turtles movie…to this song from Cobra. And oddly enough, it turned out all right.