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John Krasinski Workout and Training, According to His Trainer

John Krasinski has transformed from a paper salesman to a CIA spy. After making his mark in Michael Bay’s 13 Hours, he’s back in Tom Clancy’s Jack Ryan.

Krasinski is the fifth actor to play Tom Clancy’s Jack Ryan, following Harrison Ford, Alec Baldwin, Ben Affleck, and Chris Pine. This show drops Ryan into Middle East war operations. That meant Krasinski needed to look like a modern field agent. (Update: Krasinski’s show has been renewed for a third season.)

Krasinski contacted Simon Waterson, a trainer who had worked with Emily Blunt. London-based Waterson has worked with Hollywood’s fittest leading men, including Daniel Craig in Casino Royale.
Waterson’s military background has spawned an original training program that maximizes men’s potential. Waterson says military ideals never fade. “I’m not a drill sergeant, but I focus on structure, frequency, efficiency, and intensity.”

john krasinski workout
Krasinski worked out for six months before filming Jack Ryan. By the end, he was strong and able to deadlift 400 pounds. This allowed Waterson to pinpoint plot points and make sure the actor was physically ready for each scene.
In one of the show’s opening scenes, Ryan rows on the Potomac. Waterson included rowing in Krasinski’s weekly routine so he’d look natural and strong on the water. As the season progresses, so does the action, and Ryan’s physical fitness is crucial when he becomes a field agent.
Their training mentality complemented Krasinski’s weapons coaching from military advisors like Kevin Kent, a former Navy SEAL who worked on 13 Hours with the actor.
“I made sure our training matched his routine and job,” Waterson says. Five days a week were for physical conditioning, and weekends were for yoga or physiotherapy. “Aesthetic is a byproduct of performance,” he says.
In the first episode, Krasinski shows us a combat-ready Ryan.

Warm-Up

Super Incline Treadmill: 5 minutes
Stepmill: 5 minutes
Steady Row: 1000 meters

Conditioning Circuits

Perform each of these circuits only once, moving down the list. Take as little rest as possible.

Circuit A
Lateral Raises: 15 reps
Incline Jog: 1 minute

Circuit B
Lateral Raises: 15 reps
Incline Push-Up: 15 reps
Steady Row: 300 meters

Circuit C
Lateral Raises: 15 reps
Incline Push-Up: 15 reps
Dumbbell Clean & Press: 15 reps
Stepmill: 1 minute

Circuit D
Lateral Raises: 15 reps
Incline Push-Up: 15 reps
Dumbbell Clean & Press: 15 reps
Bicep Curls: 15 reps
Plate Forward Raises: 15 reps
Treadmill Sprint: 1 minute

Strength Push/Pull

The circuits are performed in 3 descending sets, worked out 12 reps, 8 reps, and 6 reps (plus 2 semi-forced reps). Take as little rest as possible.

Circuit A
Flat Bench
Deadlift

Circuit B
Pull-Ups
Weighted Dips (45 lbs.)

Circuit C
Bench Double Dumbbell Row
Incline Flys

Finisher

Follow this finisher with stretching with bands.

Side Bends (45 lbs.): 3 sets of 25 reps (each side)
Roman Chair Straight Leg Raises: 3 sets of 15 reps
Roman Chair Knee Raises: 3 sets of 15 reps

john krasinski workout

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