Jason Statham is a popular Hollywood actor, known for his participation in the action movies Cards, Money, Two Smoking Barrels, Fast and Furious, Adrenaline and other equally killer films. In order not only to look impressive, but also to perform most of the dangerous and demanding stunts, in preparation and during filming, Jason Statham trains according to a special program that is very different from those offered in popular fitness magazines. You will learn about how Jason Stetham swings and prepares for action films in this article.

Jason Statham's training method

Stethem trains every day except Sunday with coach Logan Hood, a former Marine and now the creator of Epoch Training, a special training service for preparing for filming. On Saturday, Jason usually goes for an hour-long jog in the Hollywood Hills, and on weekdays he visits the gym of 87Eleven, an "action design" company that provides services for filming complex stunts for motion capture films, as well as training stuntmen. The range of 87Eleven gym equipment and equipment differs significantly from the usual simulator. There are not only barbells and dumbbells, but also trampolines, ropes, weights, as well as a complex set of simulators specific to stuntmen, for example, an emergency capsule for simulating car accidents.

Useful information for weight loss

Jason Statham workout program

Stetham's circuit training includes the following series of exercises:

• Ball hits. Using a rubberized medicine ball weighing 9 kilograms, raise it above your head, and then hit it on the floor with all your strength (20 times).
• Pull-ups. "Jump" from one bar of the horizontal bar to another, which at the same time is higher than the first (8 times).
• Rope climb. Using an 8-meter rope, rise on it on your hands and lower yourself down. The exercise is performed without the help of the legs (4 repetitions). Try to reduce the number of pull-ups each time.
• Crab and goose. Take emphasis on 2 palms and 2 feet - face down. Walk like this along the basketball court from one end to the other (26 m). Come back in single file (3 times).
• Triple hit. Place your feet shoulder-width apart and do a squat. Then move your legs back, taking the emphasis lying down. Push up from the floor, make a jerk and pull your legs to your chest and jump out sharply as high as possible (20 times).
• Squats. Place a barbell on your front delts, palms facing away from you. Keeping your back upright, squat down until your thighs are parallel to the floor, and without a pause, return to the starting position (20 times).
• Raise bent knees. Hang on the horizontal bar and bend your knees, pull them to your chest. Hold for a second, and then return your legs to the starting position (20 times).
• Steps with weights. Pick up a barbell (can be replaced with 2 dumbbells) and climb onto the bench. Then also go down (20 times).
• Farmer's walk. Hands along the body, in each hand - a 32-kilogram kettlebell. Walk along the gym back and forth (3 times).
• Basic exercises. You can choose to perform: bench presses, squats or deadlifts with a light weight (20 times).

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Jason Statham diet

When it comes to diet, Jason has a few ground rules for himself:

• Consume no more than 2000 calories per day
• Eat 6 small meals a day, every 2-3 hours
• Track your food intake in a special food diary
• Complete abstinence from alcohol
• Complete exclusion of junk food from your diet, as well as pasta and flour products. Proper nutrition, in a word.

A typical diet that is found in any professional athlete. Keeping track of meals in a diary is a very smart decision. His diet is the typical Hollywood diet. It is used by many actors before preparing for filming a new film. Too cardinal rejection of flour and sweet. In fact, complete rejection is not as important as simple moderation in consumption.

Jason Statham- in the past, a model, and now - an actor and an idol of a huge number of bodybuilders. He became famous for his role in the movie "Lock, Stock, Two Smoking Barrels", as well as the exercise program he developed on his own, which allows him to maintain excellent shape despite his mature age (he is 46 years old).

To gain an attractive and healthy appearance, you need to exercise daily. At the initial stage, exercises are performed that increase physical tone: running for an hour and warming up on any cardio machine (for example,) for about 10 minutes.

The next stage is medium-intensity classes, which include:

• Lifting weights on the chest together with squats - 15 exercises for each arm.

• Push-ups of various kinds - with a different setting of the hands relative to the shoulders: wider, narrower or at shoulder level; hands on a dais: alternately - then left, then right; legs above the head; push-ups with cotton. Each type of push-up is performed three times.

• The so-called pyramid of exercises, consisting of pull-ups or push-ups - starting with 1 repetition and reaching 10, and then in reverse order; only 19 approaches.

• Press from behind the head of the kettlebell - for each arm, 15 repetitions.

• Mahi kettlebell (swings) - the scope should start from below and end at head level; Each hand must perform 15 repetitions.

After mastering the training of medium intensity, you can proceed to a set of high-intensity exercises, including:

• alternate walking with a bag on the arms extended above the head, on both or one shoulder;
• throwing a very heavy ball to a partner or against a wall;
• to choose from - one of the exercises: lifting the barbell, deadlift, squats with a barbell, which are performed 5 times in each approach;
• dumbbell press with light weight - with an intensity of 15 repetitions in each approach.

The following circuit training exercises are high-intensity training:

• Ball hits. To perform this exercise, you will need a rubberized medicine ball weighing at least 9 kg. The ball rises overhead and then hits the floor with full force. The exercise is repeated 20 times.

• Rope climb. You should climb and descend without the help of your legs along a rope 8 m long, each time reducing the number of repetitions.

• Pull-ups. Rising up must be carried out sharply and quickly, and down, on the contrary, slowly and smoothly. The number of repetitions is at least 8.

• Rope whip. It is necessary to fasten a thick 8-meter rope to a solid base at ankle level, then with both hands lift up the free end above your head and hit it with all your strength on the floor. At least 20 repetitions.

• Crab and goose. First, the movement is carried out at 4 points: two palms and two feet, and then in single file. The distance must be at least 20 meters, and repetitions must be at least 3.

• Triple hit. Includes 3 exercises: squat, push-ups from the floor and a sharp jump up. It is carried out 20 times.

• Barbell squat. The bar should be held on the front deltas with the palms facing away from you, and the back should be vertical. It is necessary to squat until the thighs are in a position parallel to the floor. 20 repetitions.

• Rope pull. The rope should be about 15 meters long, and the weight should be from 12 to 20 kg. The load is fixed on a rope, which is pulled with both hands. A minimum of 5 repetitions is performed.

• Farmer's walk. You should just (!) walk with a kettlebell in each hand of 32 kg.

• Steps with weights. You should get up and down from the bench, while holding dumbbells or a barbell in your hands. The exercise is repeated 20 times.

• Raise bent knees. The exercise is performed while hanging on the horizontal bar: the legs are bent at the knees, pulled up to the chest, held in this position for a second and slowly lowered down. 20 repetitions.

That, in principle, is the whole complex of exercises, performing which daily (!), Everyone will resemble Jason with the athletic figure. But at the same time, it is necessary to follow a strict diet that promotes muscle building:

1. Avoid sugar of any kind(pure, sweet and flour products), bread and pasta, alcoholic beverages, fruit juices.
2. Daily meal- fractional, at least 6 times a day.
3. Best Dessert Option– yogurt or fresh fruit.
4. Mandatory food intake: egg whites, fish, nuts, vegetables and protein shakes.
5. The daily calorie content of food should not be more than 2000 kcal.

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Do you want to have a body like a world movie star? Then carefully study the diet and training of the most famous Hollywood actor.

The content of the article:

Jason has been involved in art since childhood, as his father was a singer and his mother was a dancer. This predetermined his future life. Although it should be recognized that the actor went in for sports professionally for a long time and most of all he loved diving. He was a member of the UK national team for this sport for twelve years.

The father of the star, in addition to his singing career, was also involved in gymnastics, introducing his son to this business. To become a film actor in many ways he was helped by chance. In the late nineties, he was invited to participate in the filming of a commercial for Tommy Hilfiger products.

Soon the owner of this company became one of the producers of Guy Ricci's sensational film "Lock, Stock, Two Smoking Barrels". It was he who offered Statham a role in the film. The director appreciated Jason's talent, and the start of a film career was necessary. And now let's see how Jason Statham spends his workouts.

Statham workout

Statham himself says that, say, yesterday's set of exercises will never be repeated. Thus, it is quite difficult to talk about any specific training program. Of course, we will talk about one workout by Jason Statham in more detail. However, the fact that the program is changing is not surprising. You must remember that variety is necessary for progress. If your training program does not change for a long time, then it will not end in anything good. You will simply find yourself in a state of plateau. Take note of the actor's first training postulate.

The second postulate can also be useful to you in bodybuilding, and he says that it is always necessary to time the training. This will allow you to see when you are not working at full capacity. Note that Jason Statham's workouts always consist of three phases.

Warm up

Medium intensity class

Say, in one day you can perform several types of push-ups of three repetitions. In the next workout, a kettlebell may be used. Statham himself with this sports equipment likes to perform the following exercises:

• Swings - 15 repetitions.
• Chest raises followed by squats - 15 reps.
• Presses from behind the head - 15 repetitions.

Circuit training

• Lifting the legs bent at the knee joints - in the hang, it is necessary to bend the knee joints and raise them to the ore cage. Pause at the top of the path. Only 20 repetitions.
• Triple kick - legs are located at the level of the shoulder joints. Start doing squats and at the end point of the movement, take a prone position, then doing push-ups. After that, with a quick movement, pull your legs to your hands and jump out. Jason performs the movement 20 times.
• Goose and crab - it is necessary to take emphasis on the palms and feet, the face is directed down. In this position, you need to walk about 25 meters in one direction, and go back in single file. Do it three times.
• Farmer's walk - this movement should be familiar to you, and you must perform it three times as well as the previous one.
• Barbell squats - 20 reps.
• Pulling the rope - take a rope that is 16 meters long and tie a weight of 12 to 20 kilos to it. Start pulling the rope towards you and repeat the exercise 4 times.

Jason is not trying to bulk up quickly. It focuses on how to stay fast, athletic and flexible. His training reflects this. He talks about how speed/quickness becomes something he focuses on during his workouts. He starts every day with a light warm-up on the rowing machine, after which he only moves on to the main workout. "If I'm doing push-ups, I'll go down slowly and, bam, go up sharply."

And here is the training plan that Statham adheres to:

Day 1

Warm-up #2: Strength exercises "circular pyramid"

And then Statham does three exercises. In terms of the number of repetitions, everything is not easy: he starts with one repetition in each exercise. In the second set, he will do two repetitions, and so on, and so on until the fifth set. Then on the sixth set, the cycle will begin to decrease in the opposite direction: four reps, then three reps, until he returns to one rep per set and so he ends the warm-up.

3 exercises:

Push ups
Ring pull-ups
Squats

Workout Continued: Deadlift

He does nine sets with 1-3 minutes of rest between sets. Jason starts with a light weight around 35% of his max and gradually builds up, decreasing reps but increasing rest time. By the fifth set, he is only doing one rep per set. Here are his numbers.

Reps x weight x rest:
10 x 60kg - 1 minute
5 x 85kg - 2 minutes
3 x100kg - 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
Completion of the workout: trampoline
Jason uses an Olympic size trampoline and does several somersaults over the course of 10 minutes.

Day 2

Warm-up #1: "Rower" - "Rowing" for 10 minutes (20 strokes per minute)
Warm-up #2: Static Exercises

Having warmed up properly, Jason starts the exercises. For 30 seconds, he performs each exercise, 10 seconds rest between them. In total, he does 4 approaches:

1. Stand on outstretched hands on gymnastic rings
2. Exercise "farmer's walk" - walking with weights (hands down) for a certain distance
3. Exercise "corner" on the uneven bars - from a flat position, raise your legs at least parallel to the floor and hold this position
4. Squats – Squat while keeping your weight parallel to the floor.

Exercise: “Big 5 55″

Statham named it that because he does 55 repetitions of five different exercises. Ideally, this is a cyclical program with no rest. If you are unable to repeat this (which is not surprising), then choose for yourself the option of several approaches with an intermediate break between each exercise. Start the first set with ten repetitions. In the next approach - already nine and so on, up to one repetition in the final approach.

1. Front squat with barbell
2. Pull-ups
3. Push-ups on the uneven bars
   (with legs raised, traditional push up from bars)
4. Power take on the chest of the bar
5. Raising the knees to the elbows on the horizontal bar
   (raising the knees on the horizontal bar to the chest / elbows)

Day 3

Warm-up #1: Rower - "Rowing" for 10 minutes (20 strokes 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 passing the distance, he maintains the amplitude of the exercise-rest alternation for three minutes. If you need to, you can get up, walk around, drink water - this is normal. Just make sure you are constantly on the move for the entire 3 minutes.
The cycle is repeated for six sets.
Completion of the workout: exercise "farmer's walk" with two kettlebells (30 kg) for a distance of 500 meters.
Don't set a time, just do it as fast as you can.

Day 4

Warm-up #1: Rower - "Rowing" for 10 minutes (20 strokes per minute)
Warm-up #2: Squats – 20 reps with no weights.

Now exercise: squat with a barbell on the chest.
Jason does five sets of five reps 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 does them with a special technique. 13 sets with an additional five repetitions at the end. You can do the exercise with a partner. Partner makes a set, then Jason does it. The partner does two, Jason does two, and on the same principle further. The only time to rest is when your partner is doing his set. If you're doing it yourself, just imagine what your "partner" would do.

Day 5

Warm-up #1: Rower - "Rowing" for 10 minutes (20 strokes per minute)
Warm-up #2: Bear Walk (Have you heard? Check it out) video) alternating with the exercise “crab walk” ( video) 15 meters, 5 repetitions.

Exercise: alternating movements
Perform 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 weight - 5 (85 kg)
3. Throwing the 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. Pulling a thick rope - 20 (without weight)
11. Striking a rope on the floor - 20 (without weight)
Jason time: 23:53

Day 6

Any sport or activity (endurance training) that lasts more than 60 minutes.
Jason often goes jogging in the mountains.

Day 7

Training video:

Jason Statham- one of the most famous English actors of our time, who for many years keeps himself in great shape. He needs this not only to independently perform dangerous stunts on stage, but also to maintain a healthy lifestyle. He trains according to his own developed scheme, which differs significantly from standard fitness complexes.

Today we will tell you how this iron guy has achieved such success. First of all, Jason maintains a strict diet. During the filming period, the actor is especially sensitive to his diet, but on a typical day he tries not to cross the bar of 2000 calories.

Jason's trainer, Logan Hood, has developed a specialized training system for the actor that helps him build muscle without any problems. Result on the face.

Here are just a few rules that Jason Statham adheres to in everyday life:

No repeats

In his interview, the actor admits that in the entire six-day cycle he never repeated the same exercise twice.

Consider all parameters

Reps, weights and times for all exercises are recorded in the actor's training diary. Further, this data is analyzed, which allows you to understand how much you need to further increase or decrease the weight, or the intensity of the exercises.

Tune in to the result

During training, all emotions should be turned off, classes have only one goal: to win.

Work out stabilizers

When building a workout, Statham pays special attention to training on stabilizing muscles, or “core” muscles, which help build a strong and strong back and abs, as well as prepare the body for functional loads. As exercises for stabilizers, Jason has to regularly perform more than 500 squat variations, various jumps, planks, leg raises.

Martial arts as an element of training

Jason Statham is a fan of mixed martial arts, and knowing this, his trainer Logan loves to weave martial elements into a regular workout. Shadow boxing, punching and kicking punching bags and sandbags, jumping punches and other exercises help to maintain the tone of the workout and warm up the muscles, although they have little effect on training Jason's fighting qualities.

Use your weight

To train "explosive" strength and reflexes, Statham always uses plyometric exercises. These short, but very heavy complexes do not require special equipment.

"Pocket workout" - your backup plan

Even in the absence of free time, Jason always has a simplified training option that does not require equipment and space.

Jason Statham diet

The actor's diet includes the basics of proper and natural nutrition. It is based on 3 basic principles:

1. 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.

2. The actor keeps a detailed food diary, recording his diet for the day. Even ordinary water is not without accounting.

3. Separation of calories. Statham eats 5-6 meals a day using the age-old principle of calorie sharing.