Jason Statham's workouts, his weekly routine and diet

And here is the training plan that Statham adheres to:

Interview with Jason Statham

“In Parker, you beat the bad guy with the toilet flush lid.” Who would have thought that such things could become deadly in the right hands?

Jason: We prepared four identical lids in case we had to break a few of them. Quite heavy, by the way.

– It’s well known that you do all your stunts without the involvement of stuntmen. That's why we all think you're so cool, by the way.

Jason: Well, I can't say I'm flattered by it. I don't consider myself a tough guy. On the other hand, I never refused to do stunts (laughs).

– Which of your tricks do you consider the most difficult and dangerous?

Jason: Different tricks require different skills. Some require courage and balls of steel, others require accuracy, flexibility and subtle calculation. It always turns out differently. If someone is afraid of heights, the worst thing they can do is hover in a helicopter at 3,000 feet right above downtown Los Angeles. For me, this is part of the job, I like to do it.

– Yeah, there was also such a scene in Adrenaline 2, when you had sex right at the hippodrome, in front of hundreds of people.

Jason: (laughs) Yeah, for a lot of people it might seem like a wild scene. For me it was a cool day at work.

– You are 45 and in great shape. What's your secret?

Jason: Nowadays, a lot of information has already been collected on how to eat and exercise properly, how to set goals and achieve results. We know more about how to take care of our bodies now than ever before. There are only two questions: will you use this information, and what level do you want to achieve? For me, looking good and feeling good are very close things. If you lead a healthy lifestyle, adhere to proper natural nutrition, and exercise, you will definitely feel great. It's like a side effect - you look after your body and become healthier. In turn, feeling good allows you to be confident, which is the key to everything else.

I'm being trained for filming by a guy named Logan Hood , a former Marine. The main feature of his workouts is that they are never repeated. We usually do the good old bodyweight exercises and free weights: pull-ups, push-ups, squats, presses, deadlifts, as well as sprints, explosive strength exercises, and so on.

- Every day?

Jason: Almost right, six days a week.

– How long does training take?

Jason: Not long, 40-45, sometimes an hour a day.

– What is your diet like?

Jason: neither this nor that (laughs). In normal times, all sorts of diets and restrictions go without saying, I just relax. But when I prepare for filming, I use, let's say, an “anti-social” diet. I don't go to restaurants. I don't eat what I really want. I eat often and in small portions. Lots of protein and greens, fruits, nuts, berries, a little milk. No processed carbohydrates, pasta, bread, sugar or sweets. And I eat alone, because it’s easy to get distracted by chatting and eat too much. During such periods I become very antisocial (laughs). When you go through this for several months, after that the only thing you want to do is just binge. Although, lately I have been inclined to believe that you should always be moderate in your eating, regardless of the circumstances. This works better.

– Do you find it difficult to stick to a diet before filming?

Jason: You know, I don't really enjoy it. But you have to pay for everything. You are doing this for a reason, it is part of your job and should be treated with care and respect.

– While many athletes are switching to training with the help of all sorts of high-tech machines and devices, you are still training in a dark, damp and sawdust-strewn old-school gym.

Jason: I'm not interested in all these modern gyms with fancy equipment and fancy gadgets. My workouts may vary from time to time, but they are always based on heavy compound exercises. I start slow and then turn up the heat. In the place where I train, there are a lot of bad guys from stuntmen who constantly argue with each other, push each other, get insolent, in general, keep you on your toes. And this is right, because everyone will have to not only show off their muscles, but also fight.

– You said that confidence is the key to everything. How can a simple guy become more confident?

Jason: Watch your step, square your shoulders, stand tall. Start playing sports or some martial arts that will allow you to learn to feel your body. Confidence will appear, and without it you are nothing.

– You regularly star in racing scenes. What's the fastest speed you've ever driven?

Jason: About 160 mph (approx. 256 km/h).

– Aren’t you afraid to drive at such speed?

Jason: well, not without that. Usually I'm calm about driving fast, but there are extreme moments. During the filming of one of the scenes, I had to drive along a track, along the sides of which iron beams were dug into the ground, which even a tank would not have moved. Usually you reassure yourself that you can knock down an obstacle and move on, but then it was really scary.

– How many fines have you had for speeding?

Jason: It's pretty rare now, but I used to get tickets all the time when I was younger. I learned to respect the law.

– What do you do during breaks between filming?

Jason: I spent last Christmas skiing. At any time of the year I try to do something active and interesting in the fresh air. I really appreciate this kind of time. Well, when I have time, I like to hang out at the local pub, where the only weight I lift is a mug of beer.

- And how much do you drink?

Jason: traditional pint (0.47 liters).
It's unlikely to harm anything.

Biography of Jason Statham

The future actor was born on July 26, 1967 in Shirebrook, UK. After the period of sports in his life was over, the guy began selling inexpensive jewelry along with perfumes. Thus, he provided all possible financial assistance to his family.

Statham's height is 178 centimeters, but his weight is seventy-three kilograms. Today it’s hard to believe, but the beginning of his journey in the world of television was filming a jeans advertisement: that’s how his work with the camera began, simply and uncomplicatedly. The boy himself grew up in a musician's family, the boy's mother was a dancer, while his father made a living by playing for the public in various bars or shops.

Also, the boy had an older brother. In addition to the fact that in Jason’s family it was customary to play a lot of sports, and especially boxing, Statham himself liked football much more. In addition to his passion for football, the boy really liked swimming, and in this sport he managed to achieve some success. The year 1988 was marked in the young man’s life by the fact that he went to the Olympic Games in Seoul as a swimmer.

Jason Statham workouts

Statham trains every day except Sunday with trainer Logan Hood , a former Marine and now the creator of Epoch Training, a special training service for preparing for film shoots.

On Saturday, Jason usually goes for an hour-long run in the Hollywood Hills, and on weekdays he visits the 87Eleven gym, which 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.

Logan trains his ward using various methods, but they all obey general rules that allow you to combine everything into a single training complex for Jason Statham:

1. No repetitions. “During the entire six-day cycle, I never repeat the same exercise twice,” says Statham. – “Each training day represents a completely different set of 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 progress in exercises 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, Logan 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.
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 boom! “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?

How to do burpees?

Actor Jason Statham

Jason Statham (Jason Statham) - born July 26, 1967, is an English actor, martial artist and former diver. He is known for his roles in Guy Ritchie's crime films Revolver, Piece and Lock, Stock and Two Smoking Barrels. He also appeared in films such as The Italian Job, Transporter, Death Race, Crank, The Baker Street Job, War and the Expendables film series. He usually performs his own stage fights and stunts, and is known for being cast in anti-hero roles.

Early life Jason Statham was born in Shirebrook, Derbyshire, England, the son of Eileen (né Yates), a dancer, and Barry Statham, a street vendor and hall singer. He moved to Great Yarmouth, Norfolk, where he initially decided not to follow his father's career working local market stalls and decided to pursue martial arts. He grew up with footballer Vinnie Jones, whom he would later continue to act alongside. Jones introduced him to football and Statham went on to play for the local high school (1978–1983), which he attended since the age of 11, a passion he shared with diving. He practiced daily to perfect his diving techniques and was a member of the British National Diving Team for twelve years. Statham competed for England in the 1990 Commonwealth Games. Statham's life in the media began when he was scouted by the agency Sports Promotions, specializing in sports modeling, while he was training at London's Crystal Palace National Sports Centre. Subsequently, he became a model for the branded French Connection clothing. A spokesperson for the high street clothing chain said: “We chose Jason because we wanted our model to look like a normal guy. For now, his look is appropriate: very masculine and not too masculine in an exemplary way.” However, he was still forced to follow in his father's footsteps as a street vendor to make ends meet by selling “fake perfume and jewelry on street corners” according to Statham. He made small appearances in several music videos including “Comin' On Strong” by Shamen in 1993, “Run to the Sun” by Erasure in 1994 and “Dream a Little Dream of Me” by Beautiful South in 1995.

Influence in popular media In the comic book series Ultimate Spider-Man, the series' version of the villain Vulture was provided by artist Mark Bagley to resemble actor Statham, per instructions from writer Brian Michael Bendis.

Personal life Statham was in a seven-year relationship with model Kelly Brook until 2004. Since April 2010, he has dated model Rosie Huntington-Whiteley.

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 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 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.

The beginning of an acting career

Today, films with Jason Statham are probably known to every viewer. But the current action star got into cinema completely by accident. Fate decreed that the owner of the fashion house where Statham worked began producing the debut film of young Guy Ritchie. The director was looking for a genuine character who would play one of the main roles in his film called “Lock, Stock and Two Smoking Barrels.” The producer offers him Statham's candidacy. Richie was intrigued and impressed by young Jason's street trading story. He invites him to audition, and there our hero brilliantly coped with the task. He managed to convince Guy Ritchie to buy fake jewelry, and when he decides to return these trinkets back, Statham does not agree to any persuasion, remaining adamant. This behavior finally convinces the director, and he immediately gives the man one of the main roles. This was the first film of the future actor, which will be followed by other action films with Jason Statham.

Jason Statham workouts

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.

Jason Statham Workout Day 1 – Progression to 1 Rep with Max Weight

The goal of this workout is to build pure strength using one of the most effective exercises in the powerlifting arsenal, the 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 round, progress unfolds - four repetitions, in the seventh - three and further to one.

Core Workout: Includes only one exercise, the deadlift. Jason starts with a light weight, about 35% of his maximum, and gradually increases the weight by decreasing 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

Cool down: 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.

Jason Statham Workout 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 workout program is called the Big Five 55 Workout , and Jason will 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 2. Functional superset

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

Read more: Boxer training in the gym: program, exercises

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 workout program is called the Big Five 55 Workout, and Jason will 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)

Jason Statham Workout Day 3 - Interval Training

Warm-up: rowing machine, 2102m

Workout: 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

Cool-down: To finish the workout, Jason Statham does a half-mile "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?

Jason Statham Workout Day 4 - Classic

Today Jason performs the classic barbell squat, one of the best exercises for building muscle strength and mass in bodybuilding.

First warm-up: rowing machine, 2095m

Second Warmup: 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

Cool down: 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 etc. 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, 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.

Jason Statham Workout Day 5 - Consistent Workout

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

Core 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.

How to do ball-slams?

Takeaways from Jason Statham's Workout Program

Jason Statham's training program allows us to draw several conclusions that can complement 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.
• The workouts last no more than an hour, which is 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 gait” and others. This allows the actor to prepare for action scenes that take place in real conditions and require the use of real skills.

I hope you liked the article. If any points are unclear, write to us and we’ll figure it out.

Popular action films starring Statham

Since the 2000s, Statham has had a real breakthrough in his acting career. In 2000, he made his debut in American cinema. It was the film “Turn It Up,” where Statham played the role of an English drug dealer. Then, in a sci-fi thriller called Ghosts of Mars, Jason gets the lead role. After that, there were films with Jason Statham, such as the science fiction film “The Stand,” where he plays with Jet Li, and a film called “The Italian Job.” And even though these films did not bring much success to the actor, thanks to filming in these films he gained invaluable acting experience.