Jason isn't trying to bulk up quickly. It focuses on how to stay fast, athletic and flexible. His training clearly reflects this. He talks about how speed/quickness becomes something he focuses on during his training. He starts each day with a light warm-up on the rowing machine before moving on to his main workout. “If I’m doing push-ups, I go down slowly and, bam, I come up sharply.”
And here is the training plan that Statham adheres to:
Day 1
Warm-up No. 1: Rowing machine - “Rowing” for 10 minutes (20 movements per minute) Warm-up No. 2: Strength exercises “circular pyramid”
And then Statham does three exercises. The number of repetitions is not easy: he starts with one repetition in each exercise. In the second approach he will do two repetitions, and so on, and so on until the fifth approach. Then on the sixth set the cycle will begin to decrease in the opposite direction: four repetitions, then three repetitions until he returns to one repetition per set and so he finishes the warm-up.
3 exercises:
• Push-ups • Ring pull-ups • Squats
Continued workout: deadlift
He does nine sets with 1-3 minutes of rest between sets. Jason starts with a light weight, about 35% of his maximum record, and gradually increases it, reducing the number of repetitions but increasing the rest time. By the fifth set, he only does one repetition per set. Here are his numbers.
Reps x weight x rest: • 10 x 60kg – 1 minute • 5 x 85kg – 2 minutes • 3 x 100kg – 3 minutes • 2 x 130kg – 3 minutes • 1 x 150kg – 3 minutes • 1 x 155kg – 3 minutes • 1 x 160kg – 3 minutes • 1 x 162.5kg – 3 minutes • 1 x 165kg – 3 minutes Completing Workout: Trampoline Jason uses an Olympic size trampoline and does a few flips for 10 minutes.
Jason Statham training program
So, let's move on to the most delicious. Logan shared Jason Statham's weekly training program. Each day is dedicated to a specific topic, which creates enough variety for continuous muscle growth and maintaining motivation to train. If you want to train like Statham, I don’t recommend simply copying his workout - as already mentioned, Jason Statham’s training programs are not repeated, and he does not constantly do these specific exercises in that order and with so many approaches. Your goal here is to grasp the basic principles of the given training (which I will once again specifically list at the end of the article) and, based on them, select exercises for yourself.
Day 3
Warm-up No. 1: Rowing machine - “Rowing” for 10 minutes (20 movements per minute)
But that is not all! Next comes the “rowing” exercise in interval form. 6 approaches in “rowing” for a distance of up to 500 meters. After completing the distance, he maintains the amplitude of alternating exercise and rest for three minutes. If you need to, you can get up, walk around, drink water - that's fine. Just make sure you are constantly moving for the entire 3 minutes. The cycle is repeated for six approaches. Completion of the workout: “farmer’s walk” exercise with two kettlebells (30 kg) over a distance of 500 meters. Don't set a time, just do it as quickly as possible.
Jason Statham Diet
In his interviews, Statham says that he adheres to a special diet only during the preparation and filming of the film. The rest of the time, he does not try to follow any specific diet, but, in general, he stays within 2000 calories per day.
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Jason Statham's diet follows the principles of healthy, natural nutrition and is based on three basic rules:
- No sugar or flour products.
Bread and pasta are excluded, as well as any sweets. According to Jason, this is always the hardest part of the diet. - “If something goes down your throat, write it down on paper.”
Along with his training diary, Jason Statham keeps a detailed diary of his nutrition, recording the composition of all his meals, including even water. This allows you to keep your diet under control. - Calorie division.
Here Jason adheres to a sports recipe as old as time: dividing the daily diet into five to six small meals. The composition of the food is also not surprising - egg whites, vegetables, lean meat, fish, nuts and protein shakes. And all this fits within the 2000 calorie limit.
As you can see, Jason Statham’s diet is very simple, its principle can be called classic: cut calories, refuse junk food in favor of healthy proteins and carbohydrates.
Day 4
Warm-up No. 1: Rowing machine - “Rowing” for 10 minutes (20 movements per minute) Warm-up No. 2: Squats - 20 repetitions without weight load.
Now the exercise: front squat. Jason does five sets of five with 90 seconds rest between sets • 5 x 80kg – 90 seconds • 5 x 80kg – 90 seconds • 5 x 80kg – 90 seconds • 5 x 80kg – 90 seconds • 5 x 80kg – 90 seconds Completion of the workout: 200 push-ups, but he performs them using a special technique. 13 sets with an additional five reps to complete. You can do the exercise with a partner. Partner does an approach, then Jason does it. The partner does two, Jason does two, and the same principle continues. The only time to rest is when your partner is doing his set. If you're doing this on your own, just imagine what your "partner" would do.
General information
Jason Statham England Born: September 12, 1967 Height: 178 cm Weight: 77 kg
Jason Statham was born into a family of a singer and dancer. He later moved to Great Yarmouth, where he mastered the art of street theatre. He also played football, but his favorite activity was diving. For 12 years, Statham was part of the British national diving team. Jason Statham's father was an actor and gymnast and often taught his son this. The brother was into martial arts and used little Jason as a punching bag. In the late 90s, an advertising agent who worked exclusively with athletes invited Statham to participate in an advertising campaign for Tommy Hilfiger. This is how her modeling career began. Some time later, the owner of the company that Jason Statham advertised became the main producer of Guy Ritchie’s debut film “Lock, Stock and Two Smoking Barrels” and offered the director Statham’s candidacy for one of the roles in the film . The director really liked Statham's inflexibility. And so began his acting career.
Day 5
Warm-up No. 1: Rowing machine - “Rowing” for 10 minutes (20 movements per minute) Warm-up No. 2: “Bear walk” exercise (haven’t you heard? watch the video) alternating with the “crab walk” exercise (video) for 15 meters, 5 repetitions.
Exercise: Alternate Movements Complete one set of 11 exercises (listed below) as quickly as possible with a short break in between. You must complete all repetitions before moving on to the next exercise. 1. Climbing a seven-meter rope with the help of legs – 5 (body weight) 2. Squats with a weight – 5 (85 kg) 3. Throwing a ball on the floor – 5 (12.5 kg) 4. Tug of war machine – 10 (40 kg) 5. Bench press – 10 (80 kg) 6. Throwing the ball on the floor – 10 (12.5 kg) 7. Pull-ups – 15 (body weight) 8. Reverse push-ups – 15 (body weight) 9. Throwing the ball on the floor - 15 (10 kg) 10. Thick rope tug of war - 20 (without weight) 11. Slamming the rope on the floor - 20 (without weight) Jason's time: 23:53
A few general rules by which Statham trains:
The main difference between Statham’s classes and the training that is often promoted by athletes is the lack of a clear scheme of weekly circuit training, where the exercises go in order; you will never find such groups as “leg day” or “back day”. During a training cycle, each exercise can be performed only once, after which there is always a new combination of loads. The mood is to win. Don’t keep any emotions in your head, just focus on the training and the result. Each workout consists of a concentrated intensity. A short 35-40 minutes that explode the body and bring results - more strength and vitality. The results are in pencil. Exercise times, weights and number of repetitions should be recorded in a diary. This data allows you to determine the optimal load by increasing or decreasing the weight.
Don't hang up your gloves! Until the end of the workout. Complexes of combat tasks with elements of kickboxing, Jiu-Jitsu and Thai boxing are often practiced; they help to warm up and improve overall tone. There is shadowboxing and striking techniques with hands and feet on bags, pears and paws.
Career blossoming
After a double combo of breakthrough projects, Jason Statham became an instant global celebrity. He immediately took part in three films of the action genre: “Turn It Up,” “Ghosts of Mars” and “Confrontation.” And although the films did not achieve the success of Statham’s first films, collaboration with Ice Cube, Jet Li and a string of other well-known actors contributed to his acting experience. Jason Statham in “Evening Urgant” But Jason Statham won the title of star of Hollywood blockbusters after the release of the first part of “The Transporter” - a thriller about a driver who is ready to transport anything and anywhere without asking any questions. Only once did he deviate from his principle and look into the bag that the customer gave him...
“The Transporter” is one of the brightest moments in the biography of Jason Statham
Unlike many action-packed films, this film was met with applause thanks to its original plot and Statham's charismatic persona. The actor's fee exceeded the landmark mark of one million dollars, and the continuation of the epic (2005, 2008) aroused no less interest than the first part. “Transporter 2” by Jason Statham: failed scenes Since then, Statham has been assigned the role of a kind of “cold-blooded big guy”, knocking out his opponent with one blow and getting away with it in any shootout. From now on, his filmography includes such characters as hired killers, super agents, police officers, bodyguards and thieves.
Jason Statham's figure is perfect for his character roles
Jason lamented that he had not reached his maximum in sports, so he believed that he had to give his best on the set: “At least here I have no right to screw up.” In 2005, the first part of the action movie Adrenaline was released, where Statham played the hitman Chev Chelios, who must create an incredibly tense environment around himself in order not to die from a deadly poison that reacts to a slowing pulse. Jason Statham on the set of “Adrenaline” Another important point in Jason Statham’s acting career is the thriller “The Mechanic”. The actor's character is the assassin Arthur Bishop, who received the nickname of the same name for his amazing accuracy and precision.
"The Mechanic" Arthur Bishop
It is worth noting that Jason Statham is one of the three favorite actors of the legendary Sylvester Stallone. In 2010, he even invited his English colleague, as well as Mickey Rourke and Bruce Willis, to participate in the film “The Expendables,” directed by himself.
Still from the film "The Expendables"
The four masters created such a sensation among action fans that the film paid for itself at the box office many times over, and two years later a sequel was released. This time, Arnold Schwarzenegger and Jean-Claude Van Damme joined the super team. In one of the scenes of the film, Statham’s character uttered the phrase: “I’m a professional mechanic,” referring viewers to two films with his participation: “Mechanic” and “Professional” (in “Professional,” released in 2011, the actor again played a killer with an international name).
Surprisingly, Statham tried his hand at voicing cartoons. His voice is spoken by Tybalt from the animated film Gnomeo and Juliet.
Statham voiced Tybalt in Gnomeo and Juliet
In 2020, Jason Statham joined the cast of the Fast and the Furious film series, appearing in the seventh part of the film as the anti-hero Deckard Shaw, the older brother of Owen Shaw (Luke Evans), who appeared in the previous part. Due to the tragic death of Paul Walker, the film's premiere was postponed for 2 years. In 2020, the sequel to “Mechanics” was released, in 2020 the premiere of the eighth part of “Fast and the Furious” took place, and in 2020 the actor appeared in the horror film “The Meg,” where his hero had to meet the prehistoric monster megalodon.
2020: Jason Statham at the 21st Annual Critics Choice Awards
