September 20, 2025, 4:02 pm | Read time: 5 minutes
As Navy SEAL Raife Hastings, actor Tom Hopper delivers a strong performance in the action-packed “The Terminal List: Dark Wolf.” Naturally, the Brit needs to be extremely fit for his role. Tom Hopper’s training for this special challenge: a combination of Hyrox, strength training, and exercises with Navy SEALs.
Physical extremes on one side, tactical and mental training on the other: His role in “The Terminal List: Dark Wolf” demanded a lot from Tom Hopper. After all, the 40-year-old had to portray the fitness and authenticity of a real Navy SEAL. And what better way to achieve that than with Hyrox training and collaboration with actual members of the U.S. elite force? “You can hardly believe how good they are at their job,” he raved in the U.S. magazine Men’s Health about the U.S. Navy’s special forces and the insightful experience. He also incorporated a sharp mix of endurance sessions and strength training into his program.
Behavior and Mindset of a Real Navy SEAL
To portray his role as authentically as possible, he drew inspiration from training methods used by real SEALs and ex-military personnel. This allowed him to realistically execute tactics, weapon handling, and team movements. “When it comes to a scene where we enter or clear a room, they are so well-trained—as actors, it’s our job to make sure it looks authentic,” he explained. He also prepared mentally to credibly portray a SEAL’s mindset.
“Doing the Right Exercises That Bring Me the Greatest Benefit”
Physically, the role was extremely demanding, requiring him to build muscle and strength. “We definitely had to be physically fit for this. What we just filmed was a very physical season. Lots of sprinting and carrying,” Tom Hopper described. “It’s incredibly important to stay injury-free because if you get hurt, you can’t work.” He realized that at his age (he is 40 years old), he now needs more time for recovery and doesn’t recover as quickly.
Therefore, the actor changed his training approach: moving away from maximum load in pursuit of personal bests to more volume. “You learn from injuries. I’ve become much more sensible in my training and have relieved a lot of pressure by not trying to handle big loads anymore. Now it’s about volume and doing the right exercises that bring me the greatest benefit,” he said.
Strength Plus Hyrox: Tom Hopper’s Training Plan in Detail
For “The Terminal List: Dark Wolf,” Tom Hopper divided his training into upper and lower body workouts, each combined with running and cardio sessions. He explained what this looks like: “I do strength training every other day. On one of those days, I also do specific running exercises, and the next day I focus more on Hyrox: burpee broad jumps, wall balls, skiing, rowing—all combined in circuit training.”
He swears by two absolute classics. Front squats and deadlifts are viewed as the most important compound exercises. He then complements these with explosive movements like box jumps, weighted squats, or plyometric push-ups. “I really like these supersets because I feel like I’m covering two important components of my training in one session—I don’t have to do a whole session of movements and then a whole session of strength training. I can kill two birds with one stone,” the action hero emphasized.
Tom Hopper ended each training session with interval running and Hyrox conditioning. His plan is very balanced, covering strength, performance, and endurance.
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Sled Pulling for More Power
And since Tom Hopper has signed up for a Hyrox event at the end of this year, he currently has to train particularly intensively for it. “I decided to try a Hyrox in December—so I’ll definitely be running more,” he joked. Tom Hopper still loves competition! “I used to do most of my cardio training with rowing, ski ergometer, and cycling. Lots of short sprints. Now I had to integrate longer running distances into my training,” he emphasized.
During his runs, the 6-foot-5 actor focuses mainly on pulling a sled, which he drags over 50 meters. And it weighs a hefty 335 pounds. “I like doing intervals with very heavily loaded sleds, as heavy as possible, like a one-rep max. You give it your all for that 10-meter push. It’s also nice when you reach the training weight in a race and think: ‘Oh, now it feels light,'” he described to Men’s Health.
But Tom Hopper doesn’t just rely on sled pulling. He also incorporates thrusters, which are front squats with overhead presses, into his training plan. “I prefer doing thrusters instead of wall balls, with 88 pounds instead of a 13-pound ball. I love the feeling of training with a higher capacity than you have to in a race,” said the Englishman.
Nutritional Mix of Protein and Carbohydrates
Tom Hopper also leaves nothing to chance with his diet to grow his muscles. In addition to meat for protein intake, he needs other essential nutrients for a balanced body. “I’ve started consuming more carbohydrates. I now eat a lot more fruit. Most of my diet consists of red meat with bananas, apples, and berries. When I need energy for a longer run, I eat a bowl of rice,” he listed.