Tom Holland is the young actor who plays the Spider-Man superhero. The director of the film has detected in him the qualities necessary to imitate to perfection the famous spider-man of the Marvel universe. The British actor is now an accomplished athlete and his training is no child's play. Discover in this article the different types of training he had to undergo in order to live up to Spider-Man's performance and to best take on this ambitious role.
Who is Tom Holland?
Spider-Man, his first major film role
Born on June 1, 1996 in Kingston upon Thames, a suburb of London, Tom Holland quickly takes a passion for dance.
This is what allowed him to be spotted in 2008 by the team of choreographers of the musical Billy Elliot. He was then only 12 years old. Initially hired to play Billy's best friend, he quickly takes over the lead role after only a few months and shines in the eyes of everyone.
Following this successful performance, the young Englishman was given his first film role by director Juan Antonio Bayona in the film The Impossiblewith Naomi Watts and Ewan McGregor. This performance allows him to win many awards.
It was 2012, and Tom Holland was just beginning to make a name for himself in Hollywood by participating in films and series: Now this is my life (2013), Locke (2013), In the heart of the ocean (2015) and In the shadow of the Tudors (2015).
His career exploded 4 years later when he played Spider-Man for the first time in Captain America: Civil War. In the costume of Spider-Man, he takes over from two prestigious actors, Tobey Maguire and Andrew Garfield.
For the record, the British actor said he had a problem with the superhero costume on the shooting of the first scenes. He could neither hear nor see his surroundings, which prevented him from acting properly in front of the camera. Fortunately, adjustments were quickly made, after which Tom Holland said that the costume was comfortable and gave him the necessary freedom of movement.
After this first feature film, Tom Holland continues to play the famous Peter Parker in the films Spider-Man: Homecoming (2018), Spider-Man: Far From Home (2019) and in the latest Spider-Man: No Way Homea real success released in theaters at the end of 2021.
An amazing duo with Mark Wahlberg for Uncharted
More recently, Tom Holland also played the role of Nathan Drake in the film Uncharteda feature film adapted from a famous video game series. He plays a treasure hunter alongside Mark Wahlberg, known to be a great fan of strength training. It was the latter that pushed Tom Holland to train even harder than he was doing.
When they first met on the set, Tom Holland was particularly impressed by Mark Wahlberg's physique, which he described as "massive". While the shooting was interrupted because of the health situation, Tom Holland spent 5 months training to get up to the level and not to appear too thin next to the American actor. A physical transformation that Mark Wahlberg did not fail to salute.
A slim physique and well-defined muscles
Tom Holland is 1.76 m tall. His weight varies between 65 and 70 kg, with a body fat percentage of about 8 to 10 %.
Tom Holland has a rather good physique ectomorph. In other words, he has a slim basic body with a fast metabolism, which makes it more difficult to gain weight than for other morphotypes. Of course, this doesn't mean that he can't build muscle.
The actor has an athletic body with dry muscles and well defined. Its abdominal muscles are visible. He has a strong trunk and shapely legs. All this makes him an incredibly aesthetic physique.
Finally, the rendering is perfectly suited to the role of Spider-Man. Unlike the massive figure of Thor or Captain Americathe Spider-Man physics must be more aerial. To move quickly from building to building, Peter Parker must be agile and light.
Tom Holland's weight training
Ninja Warrior-like training sessions
Unlike most actors, Tom Holland is known for doing his own stunts. Whether for Spider-Man or for Uncharted, the young actor had to train like a top athlete and give his best.
From his first interpretation of Spider-Man, Tom Holland displayed a muscular body. To obtain this physique, the Briton trained daily in a gym.
This is the lot of anyone who plays a superhero in the movies. The young actor had to face a lot of pressure from the fans. He worked harder to live up to the character and developed both his physical strength and an athletic body.
In addition to the workouts daily, the young actor also began to perform more difficult trainings. There are videos circulating on the web showing the difficulty of his trainings. These are worthy of a Ninja Warrior according to Internet users.
Tom Holland worked hard to make his body beautiful and muscular. It is the same for the acrobatic works. He fought hard to master the iconic figures of the superhero.
Cardio-training, weight training, boxing and gymnastics
To achieve his goals, Tom Holland has hired the services of Duffy Gaver, sports coach and professional stuntman. He took advantage of this collaboration to post a photo of his impressive shape on his Instagram account.
Duffy Gaver is far from being an unknown in Hollywood. The personal trainer has worked with many actors:
- Tobey Maguire (one of Tom Holland's predecessors) for Spider-Man
- Chris Hemsworth for Thor
- Chris Pratt for Guardians of the Galaxy
- Scarlett Johansson for the Black Widow
- And many more!
For Tom Holland, Duffy Gaver has concocted a workout that consists primarily of basic strength training exercises, including deadlift. He added many body weight movements such as push-ups, pull-ups and crunches to shape your abs.
The trainer also added cardio, HIIT and boxing to allow the actor to have enough stamina for the action scenes in Spider-Man.
With 5 sessions per week Tom Holland's "Spider-Man" workout is designed for intermediate to advanced athletes in his strength training program. Each workout lasts between 45 minutes and 1 hour and primarily targets one large muscle.
These short, intense workouts are similar to those of the ShredZ Pro Physical Drying Program that you will find in the programs on my site. This bodybuilding program is designed for the fat loss fast, while developing a dry, muscular and strong physique that corresponds in every way to the qualities expected of Spiderman.
Tom Holland's diet
What do you need to eat to have abs drawn like Spider-Man?
If you want to build a lean, athletic superhero body like Tom Holland's, you absolutely must set up a rs diet strict. The best physical transformations are always achieved through careful nutrition.
To lose weight and fat, the implementation of a caloric deficit is essential. This doesn't necessarily mean you have to eat less, it just means you have to eat better by making the right food choices.
To find out how many calories you need to eat to lose fat, refer to the calculator available on the site.
Of course, you also need to make sure you are getting enough proteins. I recommend about 2 grams of protein per kilo of body weight per day in order to maintain or build muscle mass.
In addition to weight training, the Physics Pro ShredZ program also contains all the food plans and nutritional advice to help you lose weight. You will find in particular the cycling of carbohydrates to accelerate fat loss, as well as food supplements to consume to dry in an optimal way.
Conclusion
You now know how Tom Holland trains in weight training to prepare for the Spider-Man movies. On screen, the result is a real success and fits perfectly with the image of the Marvel superhero.
Other articles to read :
The Captain America Program: Chris Evans
Top 10 inspirational bodybuilding movies
2 Comments
great article like all the others by the way
my girlfriend and I love your advice and your approach to bodybuilding
I love Tom Holland.
He's handsome, deceptively naive, very British, very romantic, still a teenager.
And his Spiderman body is a marvel.