ŗď`Ů Michael B Jordan talks training for Creed
Michael B Jordan talks training for Creed

Michael B Jordan talks training for Creed

As Michael B Jordan prepares to play the son of Apollo Creed in the latest of the Rocky movies, the Fantastic Four star reveals how he transformed his physique to protray a world-class boxer so you can KO your fitness goals.

Michael B Jordan talks training for Creed

Michael B Jordan talks training for Creed

As Michael B Jordan prepares to play the son of Apollo Creed in the latest of the Rocky movies, the Fantastic Four star reveals how he transformed his physique to protray a world-class boxer so you can KO your fitness goals.

Few movie franchises are more iconic than the Rocky series. It’s already a staggering six reels deep with the seventh, Creed, set to hit theaters soon. And with all the previous movies in the series having been box office successes, and all of them beloved by fans the world over, the pressure was really on Sylvester Stallone’s young co-star, Michael B Jordan, to act and move like a genuine boxer.

But rather than being intimidated, Jordan took to the challenge with gusto despite his previous acting credits perhaps suggesting he may not have been born for the role. The 28-year-old cut his teeth on possibly the most significant TV dramas of the past decade, The Wire and Friday Night Lights. However, until recently he lacked the physical presence to be believable as a fighter intent on destroying opponents.

Fortunately, his ability to whole-heartedly inhabit his characters has turned him into one of Hollywood’s hottest young stars. Combine this talent with newly trained boxing skills and box-fresh slabs of muscle and you have a winning recipe that all but guarantees the continued success of the Rocky series.

Read on to discover how he exercised, ate and got into a fighter’s mental frame of mind to deliver a knockout performance. Use his secrets to improve your ability to fight fitter, eat better and add new brawn to your frame.


Hollywood has proved that boxing movies aren’t the kind of flicks where you can go in halfhearted. The training is real and the pain is agonizing because the believability of the end result is acutely at the viewer’s discretion.

Fortunately, Jordan doesn’t disappoint.

‚ÄúFor this one, we really went there,‚ÄĚ he smiles,¬†as if to reflect on all the hard work he did. ‚ÄúI boxed¬†like it was my job, lifted weights, ran and dieted. If¬†you want to move and look like an athlete, you have¬†to train like one so that's what we did. I was trying¬†to get as close as I could be to a real fighter. And it¬†was pretty cool. I put on just shy of 25lb of muscle,¬†and that was all through diet and exercise.

“Diet is the key, and it was funny because I was training and dieting for Creed while filming Fantastic Four, so I was locked in with that but then I would be eating every three hours for Creed.

‚ÄúAnd with the training, it's all about¬†dedication and focus. You put in the¬†work and trust the process. And I¬†was very fortunate ‚Äď being around¬†so many amazing athletes on this¬†film with Tony Bellew (former light¬†two-weight world title contender)¬†and Andre Ward (current WBA super¬†middleweight champion).

‚ÄúI also spent some time with¬†Amir Khan and Floyd Mayweather.¬†Watching them and working with¬†them was incredible, just studying¬†them and picking their brains.‚ÄĚ

When you want to perform at your best it’s worthwhile training with the experts in that field. This is done a lot in multi-discipline sports like triathlons where athletes train with pro cyclists or swimmers.


Jordan‚Äôs schedule¬†wasn‚Äôt something he¬†undertook lightly. It was a grueling¬†all-day affair that was¬†meticulously planned. ‚ÄúI¬†would do my boxing training and also¬†hit up the gym during the day,‚ÄĚ he¬†explains. ‚ÄúWith my weight sessions¬†I‚Äôd hit a different body part every¬†day: chest day, leg day, bicep and¬†triceps, shoulders and back. But¬†then I'd always mix in a bit of full-body¬†functional training. It would be¬†your bodybuilding¬†power stuff, but¬†also a lot of¬†bodyweight¬†and functional¬†stuff so that I¬†was loose¬†and agile.

“The workout on Creed was wide-ranging, with the mix of weights and bodyweight stuff, the traditional boxing stuff: heavy bag sets, speed bag sets, pad work, sparring, skipping and then running for cardio.

‚ÄúRest was key as well, because I'd¬†be spending hours upon hours in the¬†gym. You want the rest and time for¬†your muscles to grow.‚Ä̬†Jordan was fortunate enough to¬†work with a seasoned trainer Corey¬†Calliet (callietfitness.com) who had¬†nothing but praise for the star‚Äôs work¬†ethic.

‚ÄúBefore this, Michael never worked¬†out a lot; he maybe played a little¬†basketball,‚ÄĚ says Calliet. ‚ÄúHe‚Äôs lucky¬†enough to have some great genetics¬†because he had unrealistically good¬†biceps and back shape and it didn't¬†take a lot to wake those muscles up.‚ÄĚ

But there was some hard work,¬†since getting into shape didn‚Äôt always¬†come easy for Jordan. ‚ÄúMichael¬†complained about everything,‚ÄĚ smiles¬†Calliet. ‚ÄúHe‚Äôd say, 'I don‚Äôt want to do¬†it' or 'I don‚Äôt feel like it.' But if he said¬†it hurt bad ‚Äď we‚Äôd just go harder. We‚Äôd¬†always do the opposite to what he¬†said, and the one thing about him is¬†that he‚Äôd always work out.‚ÄĚ

That’s the golden rule for training success because you’re not going to feel like sweating every day, but once you get started you can usually follow through with a great workout.

To the right are samples of the exact sessions Jordan used to push himself through the pain barrier.


On screen there’s nowhere to hide that extra bit of weight you shouldn’t be carrying. This is when diet becomes so important, and Jordan had some strict strategies for achieving this.

‚ÄúWhen I‚Äôm in training¬†I eat my carbs in the¬†morning, but none after¬†lunch,‚ÄĚ he explains. ‚ÄúThe¬†key things in my diet are¬†chicken, broccoli,¬†asparagus, brown¬†rice, grits, eggs,¬†turkey sausage,¬†tilapia, steamed¬†veggies, lean steak and protein¬†shakes. And then I have one cheat¬†day a week, which is helpful because¬†I have to fight my sweet tooth.¬†Knowing that I have that cheat day is¬†a great help.‚ÄĚ

And that‚Äôs a smart move because¬†a study at the University of Illinois¬†found that in the long term a high¬†protein diet was best for keeping¬†lean. What‚Äôs more, researchers¬†found that participants with the¬†highest success didn‚Äôt devotedly¬†stick to the diet plans with every¬†meal ‚Äď they cheated every so often¬†and still lost weight. Proof that as¬†long as the majority of your diet is¬†full of healthy foods you don‚Äôt have¬†to be a drill sergeant with your knife¬†and fork.

‚ÄúGetting into shape is like 80%¬†diet, and I eat every three hours¬†or so,‚ÄĚ explains Jordan I eat six or¬†seven times a day, depending on how¬†late I get up. I‚Äôve spent a lot of time¬†indoors working out and staying to¬†myself on Creed, and it was honestly¬†life-changing from a mental and¬†physical standpoint.

‚ÄúAlso, the diet would change¬†slightly depending on the process,¬†but chicken, broccoli and rice were¬†always there. To put on weight I‚Äôd¬†really just up the calories, and if I had¬†a heavy session I‚Äôd eat accordingly¬†before hand.‚ÄĚ

That’s even more proof the concrete results truly are forged in the kitchen.


Taking a break from his brutal boxing regime, Jordan sat down with TRAIN to discuss why this movie has become a passion of his.

‚ÄúMan, I love this project, and I¬†think people will love it when they see¬†it,‚ÄĚ he smiles. ‚ÄúGetting to work with¬†(director) Ryan Coogler again after¬†Fruitvale Station, the legacy of the¬†world, Sylvester Stallone, the role, the¬†physical aspect, the cast and crew ‚Ästthis one is special. And then having¬†Sly so involved was mind-blowing.

‚ÄúIt was a surreal feeling ad-libbing¬†with Sly as Rocky and training with¬†guys like Tony Bellew. The dynamic¬†between my character Adonis¬†Johnson and Sly‚Äôs Rocky is really¬†interesting because I‚Äôm playing the¬†son of Rocky‚Äôs long-time friend,¬†and former rival, Apollo Creed.¬†My character and Rocky both¬†come from two different¬†worlds, two different¬†generations. And obviously¬†there‚Äôs a lot of baggage from¬†the events of Rocky IV.‚ÄĚ

With that level of excitement Jordan has had a long time to mentally prepare for the demands of the movie.

‚ÄúI‚Äôve known about the project for¬†nearly three years, so it was something¬†I‚Äôve been slowly, quietly developing¬†and working out and training for and¬†thinking about,‚ÄĚ he explains. ‚ÄúAnd my¬†trainer, Corey Calliet, has been working¬†with me for nearly two years, he‚Äôs¬†changed everything for me with his¬†whole thing of ‚Äėprogress not perfect.‚Äô‚ÄĚ

So although it might seem like Jordan has suddenly carved out a new physique in record time, his is a journey that’s been in progress for some years. Proof that results are never instant.