Kinsei-Do Corner - the Functional Fitness podcast with Coach Jo · Coach Jo

Episode 49 with Verdi Solaiman (Kinsei-Do Corner): How to prepare for the physical demands of life like an action movie star!

·40 min·2 clips

For The Raid, Ferdi trained at Brimob for six days and woke at 3 a.m. to run and drill.

1. Kinsei-Do Corner episode 49 with Ferdi Sulaiman centers on how actors prepare for the physical demands of Indonesian film work. 2. Host Coach Jo speaks with Ferdi Sulaiman, a Jakarta-based actor, producer, and director with 84 acting credits over almost 20 years. 3. The episode asks how Ferdi stays physically ready for roles like Foxtrot 6, The Raid, and Message Man. 4. Ferdi says Indonesian sets can demand three to four hours of sleep, or none at all, and sometimes 26 to 30-hour workdays. 5. He says he uses workouts between productions to keep his body and mind ready before shooting begins. 6. He describes short breaks between films as the time to fix his diet and maintain a training routine. 7. Ferdi says Indonesian set food often means fried bananas, Nutri Sari drinks, and other snacks that are not part of his preferred diet. 8. For action roles, he says the preparation changes to martial arts, action-for-camera movement, gun handling, and room-entry drills. 9. He says The Raid training included Brimob drills, 3 a.m. wakeups, running around the house, formations, and handling M14 and M16 weapons. 10. He says Foxtrot 6 involved a two-month body-building phase with Adair Ice Gym and different diets depending on the character. 11. Ferdi says Foxtrot 6 imposed 12-hour work regulations, which made the shoot feel healthier than other productions. 12. He says one Foxtrot 6 role needed an ex-military look rather than an active-soldier bulk because the character had been away from weapons for 11 years. 13. He says The Raid became his most grueling shoot because a planned one-and-a-half-month schedule stretched to three months and eight days. 14. He describes one The Raid sequence as 124 shots for a single blackout-and-door-blast moment. 15. He says some scenes required him to kneel and hold a gun for days, which made the posture physically draining. 16. He tells a story about a castmate who did not fight on camera but still did stair drills, sit-ups, and fall training with the fighters. 17. Ferdi’s tone is practical and reflective, with long examples from sets rather than abstract fitness talk. 18. Coach Jo’s style is conversational and specific, moving from film credits to training, food, sleep, and mental health. 19. Actors, martial-arts fans, and people curious about film-set conditioning will like this episode. 20. Viewers looking for celebrity gossip or light chat may skip it.

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