A week of training from Jason Statham. How to make the perfect body: the secrets of Jason Statham How stethem trains

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.

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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 must be admitted that the actor long time I went in for sports professionally and most of all I liked 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

Jason trains six times a week, and Sunday is given for rest. At the heart of Statham's training are two postulates that he always tries to follow. The first of them says - never repeat yourself. An actor never does the same classes. Of course, the set of exercises has long been defined, 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 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

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

Medium intensity class

After a good warm-up, the actor works with medium intensity 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 for you.

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.

Also in the second phase of his studies, Statham uses basic exercises of five repetitions, a pyramid of pull-ups or push-ups, the farmer's walk exercise, works with a stuffed ball, which weighs about 9 kilos, etc.

Circuit training

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

Raises of the legs bent at the knee joints - in the hang it is necessary to bend 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.

How Jason Statham trains, see the following video:

English actor Jason Statham, who gained popularity thanks to Guy Ritchie's film "Cards, Money, Two Smoking Barrels", where he played one of the main characters. Jason was born on September 12, 1967 in the small town of Shirebrook.

I think everyone can get more detailed information about the life of an actor on the Internet, but we will consider Jason's training for preparing for various films, and also, a little look at his daily diet.

A bit of Jason's training theory

Jason Statham starred in films that require a lot of physical fitness, such as The Expendables, The Transporter, and so on. At the same time, he performs almost all the stunts on his own, which doubles the difficulty in filming. Based on this, Jason constantly trains and keeps himself in an appropriate physical shape.

Jason Statham's workouts are very hard, effective and require a lot of dedication. He almost always trains according to the principle, using, that is, in one session, the athlete works out all muscle groups, with the shortest possible rest period. Between exercises, rest is minimal and is 10-20 seconds. In one circle, the athlete usually performs 6 exercises. There can be from 3-5 such circles (cycles), and the duration of the break between the cycles themselves is 4 minutes.

Statham trains 6 times a week, leaving 1 day for rest. Main principle Jason's training is to never repeat himself. That is, for all 6 days, he performs various exercises, never repeating. His one day of training never coincides with another day. Every day, the actor uses a new set of exercises. Without conditionally, the number of exercises is not unlimited, but you can swap them, balance them, and so on. A big plus of such a program is that it is not monotonous and therefore training does not bother, and does not carry any psychological fatigue.

Exercises and the workout itself

The first exercise is called ball hitting". In this exercise, you should use a medicine ball. The weight of the rubberized ball must be selected individually. Jason uses a ball weighing 9 kilograms. Strikes should be performed as follows. Take a medicine ball, raise it with both hands above your head and hit the ball with all your strength on the floor. Number of repetitions: 20 times. Such a device is often used in the training of MMA fighters and boxers in order to learn how to beat. Yes, yes, many athletes, especially beginners, do not know how to hit correctly. Instead of hitting, they push the bag. Exercise with this ball is one way to combat this phenomenon.
The next exercise that is included in Jason's circuit training is called " rope climb". The rope should be climbed without the help of legs. The length of the rope is 8 meters. Number of repetitions: 4 times.
The well-known exercise "". Number of repetitions: 20 repetitions.
. It is very effective not only because it works out the muscles of the legs well, but also because it almost eliminates the work of the spine, reducing the load on it. In this exercise, the back muscles perform a static load. Number of repetitions: 20 times.
You should hang on the horizontal bar, bend your knees and pull them up to chest level. In this position, you need to freeze for a couple of seconds, then slowly lower your legs to their original position. This exercise is called "lifting bent knees on the turntable." Number of repetitions: 20 times.
The next exercise is called "". We recently looked at this exercise in detail. Jason uses 32kg kettlebells in his workout. For this exercise, the athlete will need strong forearms. We already talked about that in the last article.

This is not the whole list of exercises that Statham and his coach use. As mentioned above, each workout is unique, so there are a lot of exercises.

Jason Statham nutrition

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. , 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 had to sweat a lot (if not survive the real training heat) before achieving relief muscles. But the actor still achieved the result.

In an interview with a magazine for men, he admitted:

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

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

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

Training

Like any good athlete, Statham observes discipline and a sports regimen, 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, nevertheless, each of his workouts should be somewhat different from the previous one.

2) Record everything - this is necessary to track your training progress. Thus, for success in bodybuilding, it is vital to have good planning, for which you should record each set and each repetition, as well as the time spent on them.

Source: bestscreenwallpaper.com

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

Heavy compound movements - squats with a barbell on the chest, deadlifts and lifts of the barbell on the chest in five maximum repetitions.
Circuit training with light weights and a variety of exercises.
Farm walks with kettlebells, dumbbells, sandbags, etc.
Kettlebell training.
A variety of explosive exercises with a medicine ball.

In this part of the workout, Statham also performs static exercises. Static exercises are holding the projectile in a fixed position for a certain time. For example, after doing half a squat, the athlete lingers 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” a stationary bike, a short 60-second sprint is performed, followed by a 2-minute active rest phase, or the so-called “slow cycle”, to restore breathing.

Source: slate.com

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

Exercises

1. Front lifts

In the positive phase, the explosive nature is used, and the slow, controlled lowering of the projectile in the negative phase.

The number of repetitions is 20.

2. Push-ups from the floor with jumps

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

The number of repetitions is 20.

3. Farm walks

This wonderful exercise gained popularity thanks to the competitions of the "strongmen". Holding heavy objects in lowered hands (weights, dumbbells), perform a passage from one end of the hall to the other, and repeat.

Number of penetrations - 3.

4. Pull-ups on the bar

Jason Statham had to sweat a lot (if not survive the real training heat) before achieving relief muscles. But the actor still achieved the result.

In an interview with a magazine for men, he admitted:

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

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

Training

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

Source: bestscreenwallpaper.com

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

Heavy compound movements - squats with a barbell on the chest, deadlifts and lifts of the barbell on the chest in five maximum repetitions.
Circuit training with light weights and a variety of exercises.
Farm walks with kettlebells, dumbbells, sandbags, etc.
Kettlebell training.
A variety of explosive exercises with a medicine ball.

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

Source: slate.com

Exercises

1. Front lifts

In the positive phase, the explosive nature is used, and the slow, controlled lowering of the projectile in the negative phase.

The number of repetitions is 20.

2. Push-ups from the floor with jumps

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

The number of repetitions is 20.

3. Farm walks

Number of penetrations - 3.

4. Pull-ups on the bar

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:

Rack on outstretched arms on gymnastic rings
Exercise "farmer's walk" - walking with weights (hands down) for a certain distance
Exercise "corner" on the uneven bars - from a flat position, raise your legs at least parallel to the floor and hold this position
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.

Front squat with barbell
Pull-ups
Push-ups on the uneven bars
(with legs raised, traditional push up from bars)
Power take on the chest of the bar
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: