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- Oh, hi, Men's Health.
I'm Phil Dunster and today,
y'all are gonna learn how to train like me.
One of the things that I really wanted to do
when approaching preparation for Ted Lasso
was find a sort of exercise that I could enjoy
that wasn't as tedious
as just sort of picking heavy things up
and putting them back down again
and one of the things I really wanted to get into
was Olympic lifting and that's how I met Nat
and she has found this really brilliant program
which is a great hybrid of hypertrophy work
and also strength training.
Footballers, they need to use a lot of explosive work.
I fortunately don't have to have the stamina
of a professional footballer
when playing Jamie Tartt in Ted Lasso
and so I could just work a lot on the explosive stuff
but also, it's really good for body conditioning as well.
Good for the shoulders, for the Hollywood muscles I think
some people might call them.
- All right, so for today's workout,
Phil's gonna start with his warmups.
So normally at the beginning of the session,
we do some mobility and drills and the whole idea of this
is it's gonna prepare and prime his body for the lifts.
- This is the worst part of the workout.
Little tiny groin muscles working
but it's good for you like your vegetables.
- [Nat] And obviously, because he's doing
very high velocity movements, we wanna make sure
that he's able to get into the right positions,
he's warming up the right muscles
and it's basically just gonna prepare him for that section.
- That's my PT and we started working together
just over a year ago now.
My focus was definitely on strength training
but also making sure
that I was staying in the right sort of shape
for Jamie Tartt in season three of Ted Lasso.
Never getting, never becoming too bulky in certain areas.
- [Nat] Then the main block of his workout
will be two seven minute EMOMs
so that's every minute on the minute,
he's gonna perform two snatches or power snatches.
- It's easy when there's no weight on it.
- [Nat] So the whole idea of this
is that he's gonna start to train under fatigue
and try to maintain or build the weight up as he goes along.
- EMOMs are really good I think for body conditioning
because you're effective,
you just gotta keep going, keep going,
maintaining that form.
It's a fairly medium weight, so long as you're,
it's about speed of movement which will,
may well decrease as we go on.
- [Nat] Then after that, he's got his seven minute cleans.
So with the cleans, again, we're looking to make sure
that he's driving through the legs, turning under the bar
and getting his elbows nice and high.
- Whew.
- [Nat] A lot of the time when I started working with Phil,
his mobility in his lats was a little bit limited
so making sure that he can get under the bar
and get the elbows nice and high
and keep the grip nice and relaxed
is gonna be one of the most important things.
Making sure he's pushing under at the top
and keeping his chest nice and upright.
- As part of the progressive overload within each session,
you're always looking to add on little by little
and it really is sometimes just like 0.5 either side.
It's just about progressing little by little
each time really.
What's my face looking like doing that?
There's no way to do it cool.
I wouldn't know how to anyway but.
- [Nat] And then after that we've got some front squats
and bench press.
So again, the compound movements we thrown in at the end
towards kind of making sure
that he's building the strength work.
- I hate Bulgarian split squats, man.
It's just really good to have
these sort of humbling movements.
Stops you from ego lifting too much.
On a day off from filming,
you wanna really feel like you've utilized that time
to work out and stay fit and let me tell you,
when you get to the end of one of these sessions
then yeah, you're gonna feel like you've really worked.
So here, we're doing a chest-supported dumbbell row.
Me resting my chest on the bench
alleviates a lot of swinging.
What I'm looking to do here is really engage the lats
and by sort of rowing back to here
rather than sort of coming up here and using the rear delts.
Really focused a lot on the negative movement
with Nat as well
trying to make sure I'm not just coming back down,
trying to really stabilize
which has varying degrees of success with me.
We finished that triset.
We've been working down from the bigger muscle groups
with the Olympic lifting,
working down to sort of slightly smaller
while still doing hypertrophic work
and now we're gonna go down to some conditioning work
on the sled.
It mimics sprinting.
It's a really low position using a lot of power
to try and get that sled going forward using momentum.
Once you get it going, you gotta keep that momentum up.
Yeah, it's gonna get me sweating.
Whew.
Well- - Nice one.
- I'm sweating about half the amount
that I normally do on a Nat sesh.
I think that was pretty good.
Ted Lasso's coming out on Apple TV+.
Go watch it, go watch it, go watch it.
- Yes.
- And that's a wrap.
Bye.
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