How Jason Statham trains. Jason Statham's training method, diet and training program. Continued workout: deadlift

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 was involved in the arts from childhood, as his father was a singer and his mother was a dancer. This predetermined his future life. Although it should be admitted that the actor was involved in sports professionally for a long time and most of all loved diving. He was a member of the British national team for this sport for twelve years.

The star’s father, in addition to his singing career, was also involved in gymnastics, and also involved his son in this activity. Accident helped him become a film actor in many ways. 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 acclaimed film Lock, Stock and Two Smoking Barrels. It was he who offered Statham a role in the film. The director appreciated Jason's talent, and his film career was launched. Now let's see how Jason Statham does his training.

Statham training

Jason trains six times a week, with Sundays reserved for rest. Statham's training is based on two principles that he always tries to follow. The first one says - never repeat yourself. An actor never conducts the same classes. Of course, the set of exercises has long been determined, but every training day new combinations of movements are used.

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 training session of 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 nothing good will end. You will simply find yourself in a plateau state. Take note of the actor's first training postulate.

The second postulate may also be useful to you in bodybuilding, and it says that it is always necessary to time the training. This will allow you to see when you are not working at your best. Note that Jason Statham's training always consists of three phases.

Warm-up

You are probably already tired of reading on every specialized resource how important warm-up is. However, this is true and you can see this from the example of Jason, who never ignores this element of training. The actor most often uses a rowing machine to warm up his muscles, working on it for about ten minutes. He himself says that you can use any cardio equipment, he just prefers this one.

Moderate intensity activity

After a good warm-up, the actor works at medium intensity in order to better prepare the muscles for the final stage of the lesson. There are a large number of options and it will not be difficult for you to choose the most suitable one for you.

For example, in one day you can perform several types of push-ups, three repetitions each. A kettlebell can be used for your next workout. Statham himself likes to perform the following exercises with this sports equipment:

• Swings - 15 repetitions.
• Chest cleans followed by squats - 15 repetitions.
• Overhead presses - 15 reps.

Also in the second phase of his training, Statham uses basic exercises of five repetitions, a pyramid of pull-ups or push-ups, the “farmer’s walk” exercise, works with a medicine ball, the weight of which is about 9 kilos, etc.

Circuit training

This is the final stage of Jason Statham's training, which is also the most difficult. We will provide a list of exercises that Jason uses in his classes.

• Raises of legs bent at the knee joints - while hanging you need to bend knee joints and lift them to the ore cage. Pause at the top position of the trajectory. A total of 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 lying position, then perform push-ups. After this, with a quick movement, pull your legs towards your hands and jump out. Jason performs the movement 20 times.
• Goose and crab - you need to focus on your palms and feet, with your face facing down. In this position, you need to walk about 25 meters in one direction, and return back in single file. Do it three times.
• Farmer's Walk - This movement should be familiar to you, and it must be performed three times, just like the previous one.
• Barbell squats - 20 reps.
• Pulling a rope - take a rope that is 16 meters long and tie a load weighing from 12 to 20 kilos to it. Start pulling the rope towards you and repeat the exercise 4 times.

Watch how Jason Statham trains in the following video:

Jason Statham began his career as a model, but soon played one of the roles in the film Lock, Stock and Two Smoking Barrels. The actor is an example and idol for fans of bodybuilding and fitness. His figure always looks very impressive and all this is thanks to intense training.

Jason Statham(Jason Statham) England
Born: September 12, 1967
Height: 178 cm
Weight: 77 kg

Jason Statham was born into a family of a singer and a 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 practiced 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 proposed the director Statham for one of the roles in the film . The director really liked Statham's inflexibility. This is how his acting career began.

Before filming Parker and The Expendables 2, the actor practiced a certain program. For this Coach Logan Hood, a former Navy SEAL, was invited, director of Epoch Training companies. There were trainings every day except Sunday. All five days of classes were held in the premises of 87Eleven, a film and stunt training company based in a former warehouse near the Los Angeles airport. This building contains ropes, trampolines, barbells, mats, heavy bags, weights and a complex set of horizontal bars. On Saturday, the training took the form of an hour-long marathon in the Hollywood Hills area.
Each Jason Statham workout included three stages.

Warm up.

Jason used a rowing machine to warm up, but any other cardio machine will do. The exercise is given 10 minutes. This is the easy part.

Moderate intensity workout.

Exercise videos

Jason's preparation for the movie The Expendables

Start watching from 65 seconds, at the beginning there is Stallone's training

Bench press

Deadlift

Earlier articles discussed training programs:

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Celebrity workouts

• Phil Heath
• Jay Cutler
• Tom Hardy
• Taylor Lautner
• Dwayne Johnson
• Arnold Schwarzenegger
• Christian Bale
• Jason Statham
• Jillian Michaels
• Gerard Butler

Phil Heath is an American professional bodybuilder. He received multiple victories in the US Championship in 2005, in 2006 in Colorado and New York, and in 2008 in the Ironman Pro. However, the most significant victory is first place in the Mr. Olympia competition 2010 and 2011.

Jay Cutler is an American actor and bodybuilder. He is a four-time winner of the Mr. Olympia title. Jay also received the Grand Prix in competitions in Austria, Romania, and Holland. He is currently the only bodybuilder in IFBB history to regain the Mr. Olympia title after losing in 2008.

Tom Hardy is slowly approaching success. He starred in such famous films as “Dot the i”, “ Star Trek: Retribution", "Bronson", "Inception", "Warrior", "This Means War", " The Dark Knight: Revival of a legend." This is a unique actor; from one role to another he either loses weight or gains muscle again. How does he manage to do this?

Jason Statham's Complete Weekly Exercise Routine + His Training Method + His Diet + Tips from personal trainer actor Logan Hood.

Jason Statham is a popular Hollywood actor, known for his participation in the action films Lock, Stock and Two Smoking Barrels, The Fast and the Furious, Adrenaline and other equally killer films. In order not only to look impressive, but also to perform most of the dangerous and requiring serious physical activity stunts, in preparation for and during filming, Jason Statham trains according to a special program that is significantly different from those offered in popular fitness magazines. Men’s Health not only interviewed the actor (which I translated here), but also talked to his coach, who burned Jason Statham's training method, diet and six-day workout program. You will learn about how Jason Statham pumped up in preparation for the film “The Expendables” in this article.

Statham trains every day except Sunday with a trainer Logan Hood, former Marine and now creator Epoch Training, a special training service for preparing for film shooting. On Saturdays, Jason usually goes for an hour-long run 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 films using motion capture technology, as well as training stuntmen. The range of exercise machines and equipment at 87Eleven is significantly different from a regular gym. 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.

Translator's note: in this article I describe Jason Statham's training program, but do not provide detailed description exercise techniques - if desired, this information is easy to Google, plus I added pictures with explanations. For some atypical exercises, I found it necessary to give the original name in English. Working weights are for a specific training week and may be too light or too heavy for Statham in general.

Logan trains his ward using various methods, but they all obey general rules, allowing you to combine everything into a single training method by Jason Statham:

1. No repetitions.“During the entire six-day cycle, I never repeat the same exercise twice,” says Statham. - “Each training day is completely different complex loads Of course, sooner or later the exercises will begin to repeat themselves, but for an entire training session to be repeated, this has never happened.”
2. Write everything down. The repetitions, weights and time of all exercises are recorded in the training diary. Next, an analysis of this data is carried out, which allows you to understand how much you need to further increase or decrease the weight or intensity of the exercise. “If you want to get faster, stronger and healthier, you need to track your progress. Understanding exercise progression is probably the main goal of any training I do,” says Statham.
3. The importance of attitude. During training, all emotions should be turned off; training pursues only one goal: to win. “If you come to train, train! Your body is like a piece of dynamite. You can sharpen it like a pencil for weeks and never achieve results. But all it takes is one hammer blow and you will explode your body! Well, seriously, you just have to work out hard for 40 minutes and the results will follow.”
4. Study of stabilizers. When building a workout Special attention Logan focuses on training the stabilizer muscles, or “core” muscles, which help build a strong and strong back and abs, as well as prepare the body for functional loads. As stabilizer exercises, Jason regularly has to perform more than 500 variations of squats, various jumps, planks, and leg raises.
5. Weaving elements of martial arts into the training program. Jason Statham is a fan of mixed martial arts, and, knowing this, Logan loves to weave combat elements into his regular training. Shadowboxing, practicing punches and kicks on a punching bag and sandbags, jumping strikes and other exercises help maintain the tone of the workout and warm up the muscles, although they have little effect directly on training Jason’s fighting qualities.
6. Active use of body weight exercises. Statham always uses plyometric exercises to train explosive strength and reflexes. These short but very heavy complexes do not require special equipment. “I start with jumping rope, followed by squat thrusts and burpees, jumping jacks, push-ups, jumping jacks, jumping jacks. The key to the exercises is explosive execution. For example, during push-ups, I lower my body very slowly, and then - bang! “I sharply straighten my arms.”
7. “Pocket workout” as a backup plan. Even in the absence of free time, Jason always has a simplified training option that does not require equipment or space.

How to do squat thrusts?

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, stays within the limits 2000 calories per day.

Jason Statham's diet follows the principles of healthy, natural nutrition and is based on three basic rules:

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. “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.
3. 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 meats, 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.

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 1 - Progression to 1 rep with maximum weight

The goal of this workout is to build pure strength using one of the most effective exercises from the powerlifting arsenal - deadlift. During the training process, Jason goes from warm-up light weights to the heaviest one, which he can only lift once. Before moving on to deadlifts, Jason performs a two-part warm-up.

First warm-up: 10 minutes on the rowing machine at an easy pace, at least 20 strokes per minute. Distance - 2274 meters.

Second warm-up:“pyramid” superset. The superset includes three exercises performed in a circle: simple push-ups, push-ups on gymnastic rings, squats (without load). The essence of the pyramid is that in each of the circles the number of repetitions increases by 1, for example, if in the first superset you need to do one push-up and squat, then in the second - already two, in the third - three, in the fourth - four, in fifth - five. Starting from the sixth circle, progress unfolds - four repetitions, in the seventh - three and further to one.

Basic workout: includes only one exercise, the deadlift. Jason starts with a light weight, about 35% of his maximum value, and gradually increases the weight, reducing the number of repetitions and increasing rest time.

Reps x weight x rest
10 x 60kg x 1 min
5 x 85kg x 2 min
3 x 100kg x 3 min
2 x 130kg x 3 min
1 x 150kg x 3 min
1 x 155kg x 3 min
1 x 160kg x 3 min
1 x 162.5 kg x 3 min
1 x 165kg x 3 min

Hitch: 10 minutes on the trampoline. Cooling down on the trampoline is a special feature of Jason’s training program and, on the one hand, allows you to relax without interrupting activity, and on the other hand, it trains motor skills well.

Day 2. Functional superset

This workout is designed to stimulate metabolism and provide the necessary loads to several muscle groups at once.

First warm-up: rowing machine, 2238 m.

Second warm-up: superset of three static exercises. Repeated four times, each exercise lasts 30 seconds, and another ten are given to move on to the next one.

1. Extended arm stand on gymnastic rings.
2. Holding weights while standing with your arms down (I don’t know what to call this exercise correctly, but it is similar to the “standing” version of the “farmer’s walk”).
3. Stand on parallel bars with legs extended forward.
4. Stand in a crouching position with your arms extended forward.

Core workout

This training program is called "Big Five 55 Workout", and Jason will have to perform a superset of 5 exercises a total of 10 times.

There is no specific time to rest, so move from one exercise to another as soon as you feel strong. The main emphasis here should be on correct technique, and therefore it is recommended to use light weights. Jason starts with 10 repetitions of each exercise, and in subsequent sets reduces this number by 1. The result is exactly the same 55 exercises from the name.

1. Front squats with barbell (45 kg)
2. Pull-ups
3. Dips
4. Power clean (Power Clean)
5. Raising the knees to the elbows on the horizontal bar (Knees to elbows)

Day 3: Interval training

Warm-up: rowing machine, 2102m

Training: performed on a rowing machine. Interval training consists of six 500m sprints followed by three-minute rest intervals, done at a relaxed pace. In moments of rest, you can put down the paddle and drink water, but do not sit still, but keep moving.

Here's how long it took Jason to complete his sprints:

Sprint 1: 1 min 40.1 sec
Sprint 2: 1 min 39.7 sec
Sprint 3: 1 min 43.9 sec
Sprint 4: 1 min 41.6 sec
Sprint 5: 1 min 38.7 sec
Sprint 6: 1 min 50.3 sec

Hitch: To finish his workout, Jason Statham does a half-kilometre "farmer's walk" with two 30-pound kettlebells. There is no time limit, you just need to go the distance as quickly as possible.

How to do a farmer's walk?

Day 4. “Classics”

Today Jason is performing classic barbell squats, one of best exercises for building muscle strength and mass in bodybuilding.

First warm-up: rowing machine, 2095m

Second warm-up: Jason performs 20 bare squats to warm up and prepare for the main exercise.

Basic training.

Barbell squats, five sets of five reps:

Reps x weight x rest
5 x 80kg x 1.5 min
5 x 80kg x 1.5 min
5 x 80kg x 1.5 min
5 x 80kg x 1.5 min
5 x 80kg x 1.5 min

Hitch: 200 push-ups in 65 sets, the number of repetitions in a set is counted according to the “ladder”: in the first - one repetition, in the second - two, in the third - three, in the fourth - four, in the fifth - five, in the sixth - one again and so on . Jason does this cool-down together with Logan: the first one does push-ups - the second one rests, the second one does push-ups - the first one rests. After 195 repetitions, 5 more are added to reach the round number. This is another feature of Jason Statham's training program, a kind of competition in which everyone tries to do push-ups as quickly as possible so that the opponent has as little rest as possible between sets.

Day 5. Consistent training

This Jason workout is designed to target your entire body with exercises that target multiple muscle groups at once. Unlike circuit training (supersets), here all exercises are performed only once with the required number of repetitions.

First warm-up: rowing machine, 2149m.

Second warm-up:"Crawling Bear" and "Crab Walk". These are two exercises that are performed alternately five times, during each of which you need to walk 15 meters in a handstand and footstand. The Bear Crawl is performed in a position similar to the original push-up stance, but with straight arms. The Crab Walk is performed using the same principle, but in a position with your back to the bottom, facing up.

This is Crab Walk And this is Bear Crawl

Basic workout: consists of a series of exercises. Exercises are performed with maximum intensity, ideally with minimal rest time. Each of them uses several muscle groups at once and gives the body a killer load.

Exercise x reps x weight
Rope climbing 7m x 5 x body weight
Front squats x 5 x 85kg
Ball Slams x 5 x 12.5kg
Tug of war simulator 15m x 10 x 40kg
Bench press x 10 x 80kg
Ball Slams x 10 x 12.5kg
Pull-ups x 15 x body weight
Dips x 15 x body weight
Ball Slams x 15 x 12.5kg
Tug of war x 20 x (without weight)
Smashes x 20 x (without weight)

Jason's training time is 23:53

Translator's note. Ball Slams refers to “jumping” from a sitting position while raising a special heavy athletic sword above your head, which is also called a Ball Slam. If desired, this projectile can be replaced with a sandbag. It is unclear what Logan means by Smashes (literally, “crushing blows”), but it can be assumed that these are Whip Smashes - lifting and hitting the floor with a thick, heavy rope, the ends of which are in the hands, and the middle is fixed to the opposite wall; This exercise is quite in the spirit of the training method of Jason Statham and the 87Eleven gym.

Day 6. Special exercises

On this day, you should perform exercises and sets of exercises that you either need to master specifically for filming or simply want to do. Jason's goal for that training day was to go outside and do any type of endurance exercise for an hour. Jason usually chooses trail running, the workout time is 73 minutes.

Day 7. Rest

Jason Statham's training program allows us to draw several conclusions that can be supplemented with Jason's training method:

• Jason's strength training is far from classical bodybuilding and borrows a lot from CrossFit and other disciplines. At the same time regular attention is paid to the main three basic exercises- squats, deadlifts and bench press.
• 2. Training lasts no more than an hour, this is quite enough to get all the necessary load.
• A special place in training is occupied by supersets- sets of exercises aimed at training endurance and fat burning.
• Jason loves functional training, that is, exercises that imitate human actions in real conditions- rowing, tug-of-war, push-ups, pull-ups, “farmer's walk” and others. This allows the actor to prepare for action scenes that take place in real conditions and require the use of real skills.

Jason Statham had to sweat a lot (if not endure real training hell) before achieving relief muscles. But the actor did achieve results.

In an interview with a men's magazine, he admitted:

“I never counted these damn calories. Apple? Apple is good. Bananas? The bigger, the better!"

And although in order to maintain physical shape for his roles, he trained amateurly in MMA, the actor understood that this was no longer enough.

His new training regimen was very intense - 6 training days a week for 35 minutes. While preparing for the film Adrenaline 2, he managed to lose almost 10 kg of fat in just 6 weeks. To achieve such a result, the star truly needed strong motivation and enormous capacity for work.

Training

Like any good athlete, Statham follows discipline and a sports regime, the rules of which are extremely simple:

1) Never repeat the same workout exactly. Although it is almost impossible to do this without repeating the exercises, still each workout should be somewhat different from the previous one.

2) Write everything down - this is necessary to track your training progress. Thus, good planning is vital to success in bodybuilding by recording each set and each repetition, as well as the time it takes to complete them.

Source: bestscreenwallpaper.com

His workouts themselves are relatively simple, consisting of a 10-minute warm-up on a rowing machine, followed by moderate-intensity work on exercises such as:

1. Heavy compound movements - front squats, deadlifts and power cleans for five maximum reps.
2. Circuit training with light weights and a variety of exercises.
3. Farm walks with weights, dumbbells, sandbags, etc.
4. Kettlebell training.
5. A variety of explosive exercises with a medicine ball.

In this part of the workout, Statham also performs static exercises. Static exercises- this is holding the projectile in a stationary position for a certain time. For example, having completed a squat halfway, the athlete stays in this position and holds the projectile, maintaining static tension in the muscles. The static method can be applied to any exercise.

From the static method came what is now called interval training. Interval training involves short bursts of explosive movements followed by phases active rest. For example, while “riding” an exercise bike, you perform a short 60-second sprint followed by a 2-minute active rest phase, or the so-called “slow cycle”, which allows you to restore your breathing.

Source: slate.com

From the exercises that will be described below, Statham puts together a set of six movements for the upcoming workout. He determines the rep range of each exercise and then performs all the exercises in the circuit. In total, he does 5 cycles per workout. The time it takes to complete a full cycle determines the intensity level. The resulting time is used as a starting point for further increasing intensity.

Exercises

1. Front lifts

The positive phase uses an explosive nature, and the slow, controlled descent of the projectile in the negative phase.

Number of repetitions - 20.

2. Jumping push-ups

Starting position - feet shoulder-width apart. Sit down, take a lying position; pull your knees back to your chest, and straightening your legs, jump up as high as possible.

Number of repetitions - 20.

3. Farm walks

This wonderful exercise gained popularity thanks to “strongman” competitions. Holding heavy objects in your lowered hands (weights, dumbbells), walk from one end of the hall to the other, and repeat.

Number of penetrations - 3.

4. Pull-ups on the bar

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

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

Jason's coach, Logan Hood, has developed a specialized training system for the actor that helps him build muscle mass without any problems. The result is obvious.

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

No repeats

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

Take into account all parameters

The repetitions, weights and time of all exercises are recorded in the actor’s training diary. Next, an analysis of this data is carried out, 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; training pursues only one goal: to win.

Work on stabilizers

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

Martial arts as an element of training

Jason Statham is a fan of mixed martial arts, and knowing this, his trainer Logan likes to weave combat elements into his regular training. Shadowboxing, practicing punches and kicks on a punching bag and sandbags, jumping strikes and other exercises help maintain the tone of the workout and warm up the muscles, although they have little effect directly on training Jason’s fighting qualities.

Use your weight

Statham always uses plyometric exercises to train explosive strength and reflexes. 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 or 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 daily diet. Even ordinary water cannot go without accounting.

3. Calorie division. Statham eats 5-6 times a day, using the age-old principle of calorie sharing.