Last updated on November 12th, 2022 at 12:07 pm
It’s time to take on the Ocean Master’s workout.
I hope you like running.
I’m not going to tell you exactly why I hope you like running. Not just yet at least.
First let’s talk about how awesome Patrick Wilson is. He’s also been in Watchmen as Nite Owl, Insidious, The Conjuring, and a ton of more awesome roles.
And, seeing as how we’re seeing more Aquaman celebs come through at SHJ with the release of the trailer and more information, I suppose it’s also only fair if I direct you to Jason Momoa, Amber Heard and Nicole Kidman.
Patrick Wilson Stats:
Height: 6’1
Weight: (approximate) 183 lbs
Age: 45 years old
Patrick Wilson is right there among the average height for men we’ve seen at SHJ.
Falling in right with our “Chris” stars.
That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Patrick Wilson Diet and Nutrition
There is much more information out there about Patrick Wilson’s training methods (which I’ve been able to find a fair amount of different types) than there is about his diet and nutrition.
More times than not with these celebrities, when they are preparing for a role they are working with a nutritionist who knows whether to increase their caloric intake for a bulk or decrease for a nice cut.
More about that can be found in our guide to calorie counting.
And, that means when they’re not preparing for a specific role that they need to be in great shape for, they’re mainly focusing on what works for them.
The most sustainable option.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Patrick Wilson Workout Routine Research
Now it’s time to talk about all Patrick Wilson’s training styles.
There’s a few of them.
And, you’re also going to find out why I hope you like running…
As you can tell by the picture above, Patrick Wilson runs. He runs a lot actually.
In an article/interview with Bloomberg, Wilson talks all about his marathon running.
The article itself is actually titled “Patrick Wilson, Marathon Man“.
I want to share a few pieces of the article I find important, but it is pretty long if you’d like to head over and read the whole thing.
At the very beginning of the article we get this from the author:
“You’re behind. Speed up.” The firm female voice behind the MapMyRun app is scolding Patrick Wilson from inside the back pocket of his Reebok shorts. She informs us that he and I are running at about 9:19 per mile. Wilson is normally closer to a 7-minute mile.
Which fills us in a bit on Wilson’s speed and commitment, and continues later on with:
Wilson is a lifelong runner. “I’ve always looked at it as athletes’ meditation,” he says. “It’s time that I can get away and think or not think. I wish I was more of a yoga person, but I’m not. This is it.” In his practice runs he tries to drill 7:25 into his head, to train his feet and body to know what it feels like. “I don’t have that [pace] for 26 miles,” he says. Whether he runs Boston in 2017 will be a decision he makes over the summer. “If I’m going to do a movie where I need to be big, then I won’t do that marathon. I won’t be able to keep the weight on,” he says. “I have a long head. If I lose too much weight, you see it in my face.”
This time around I bolded two of the important parts.
He’s not a yoga person, so running is his zen, and if he’s training to be bigger for a role he won’t do a marathon because it will burn too many calories and stop him from being able to keep on the weight needed.
In another article about Wilson’s training I was able to find this:
Even when he’s not training for a role, Wilson makes sure that he works out on a regular basis. According to him, he’s also concentrating on full-body workouts instead of exercises that involve isolating the muscles. He said: “I feel like I’m 15 again, and who doesn’t want that kind of fearlessness, recklessness, and physicality? I think that’s what everyone’s striving for.” Basically, he’s performing more reps but with less weight.
Which I actually found referenced in a few articles (leading me to believe it is likely true).
So, high rep, full body workouts is another method of Wilson’s training.
And, finally, we also have CrossFit – which Wilson is currently utilizing.
We’ve seen Chris Pratt, John Krasinski (who have actually even done some of their training together) and a handful of other celebs utilize CrossFit to get in shape for their superhero roles.
Wilson’s sister-in-law Marika Dominczyk posted an picture on Twitter of the two of them sweating after an intense workout, and Wilson then replied with “Orm has to prepare for a battle or two.”
Marika also linked to Guerrilla Fitness, which is a local CrossFit gym in New Jersey that the two had attended.
Leaving us with method three that Wilson has utilized for his training regime. So, prepare to see them all.
Let’s do this.
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Patrick Wilson Workout Routine
Training Volume:
3-5+ days per week
Explanation:
The training volume can really vary. CrossFit can train 3 days on and 3 days off, marathon runners can run a good volume each week, and full body workouts can also be done 3+ days a week at a minimum. For that reason, I’ve listed 3-5+ days, but I will be giving you ample resources to utilize from the three options. Plug them in where you feel fit.
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Workout Option One:
Full Body Workout One
Warm Up:
Stretch
HIIT Cardio
20 min treadmill HIIT
1 min on: run 5.5-9mph
1 min off: walk 2.5-3.3mph
Workout:
Bench Press
4×12
Arnold Press
4×12
Lateral Pulldowns
4×12
Leg Press
4×12
Preacher Curls
4×12
Overhead Tricep Extension
4×12
Sit Ups
4×20
Full Body Workout Two
Warm Up:
Stretch
HIIT Cardio
20 min treadmill HIIT
1 min on: run 5.5-9mph
1 min off: walk 2.5-3.3mph
Workout:
Incline Chest Flys
4×12
Dumbbell Shoulder Front Raises
4×12
Cable Rows
4×12
Squats
4×12
Hammer Curls
4×12
Tricep Cable Pushdowns
4×12
Leg Raises (Hanging or Lying)
4×20
Workout Option Two:
Running/Marathon Training
Example of training schedule:
Week One and Two:
Tuesday: 3 miles
Thursday: 3 miles
Saturday or Sunday: 4-5 miles
Week Three and Four:
Increase mileage by 1-2 miles some days if possible.
Rinse and repeat every 2 weeks.
Workout Option Three:
CrossFit Styled Training (Some CrossFit WODS listed below)
“Helen”
Three rounds for time:
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)
“Eva”
Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)
“Grace”
For time:
30 clean and jerks at 135 pounds
“Fight Gone Bad”
Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine
“Fran”
21/15/9 reps for time:
Thrusters at 95 pounds
Pullups
“Newport Crippler”
For time:
30 back squats loaded with your body weight equivalent
1-mile run
“Karen”
For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)
Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00
7 Minutes of Burpees
In 7 minutes:
Do as many burpees as possible
“Murph”
For time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run
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