Jason Statham’s Circuit Picks:

 

jason-statham-death-race

jason-statham-death-race

Ball Slams
Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.

Rope Climbs
Do 25-foot climbs using your arms, not your legs. Aim for five reps.

Pullups
Statham jumps from one pullup bar to another above it; it’s called “Dyno.”. But the traditional move still works your shoulders and back. Do 8 reps.

Snappers, or Whip Smashes
Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.

Hanging Knee Raises
Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.

Burpees
With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.

Bear Crawl
Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.

Farmer Walk
Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.

Front Squats
Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.

Rope Pulls
Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.

Weighted Stepups
Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.

Compound movements
Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. “My workout always changes. That keeps it interesting.”

[source: www.menshealth.com]

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Jason Statham eating plan

The Eating Plan

Jason Statham credits intelligent eating for his rapid weight loss. And he’s not starving: He downs 2,000 calories a day. For Statham the eating plan depends on the following execution, which he’s religious about (ahem, except for one night of beers a few weeks in).

Jason Statham Deathrace

Jason Statham Death Race

1. No refined sugar or flour at all, ever. Bread and pasta are out, as are sweets of any kind. No fruit juices. No booze. “That’s the hardest part right there,” he says. His dessert every night is plain yogurt with fresh fruit.

2. If it goes down your throat, record it on paper. “This is the bible,” Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day — that’ll keep you feeling full). “Writing everything down makes it impossible for you to muck it up,” he says.

3. Spread out the calories. Statham has six small meals daily. The foods aren’t surprising — egg whites, vegetables, lean meats, fish, nuts, and protein shakes. But the 2,000-calorie limit is gospel.

[source: www.menshealth.com]

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Jason Statham’s workout rules
The Workout

If Statham’s workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word “f–king.”

What follows are his general guidelines and some sample exercises. For a typical week’s complete workout, go here.

He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (www.epochtraining.com). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.

Jason Statham Transporter 3

Jason Statham Transporter 3

There are only two real rules to the workout.
1. No repeats.
“I haven’t had one single day in 6 weeks that has been a repeat,” he says. “Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you’ll never do that workout you did on Thursday the 23rd of August again. It always changes, and that’s what keeps it so interesting.”

2. Record everything..
Some workouts are timed, but all work is tracked so that intensity can be maximized. Heavy lifts are recorded so that percentages can be calculated and used in other workouts. “All of this is important,” Statham says. “If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I’ve been doing.”

The workout consists of three stages.

STAGE 1
Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com)because it’s low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.

STAGE 2
Ten minutes at medium intensity: This works the body and preps it for stage 3. There’s always variety. This portion of the workout consists of either:

1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.
2. Short circuits of various exercises with light weights.
3. Various carrying exercises with kettlebells or sandbags.
4. A progression of about 15 kettlebell exercises.
5. Various throws with medicine balls.

STAGE 3
Interval training: This is the brutal final stage that “blows every gasket,” says Statham. “You’re crying for air. It redlines the heart into oblivion.” Again, variety is key — either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham’s exercises. Pick six to make a circuit.

[source: www.menshealth.com]

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Jason Statham’s Evolving Workout

Hollywood superstar Jason has built a body as hard and mean as the action heroes he portrays.  An ex-Olympic diver with a background in martial arts and kickboxing, he has what it takes to perform his own stunts.  His workout is a muscle smashing mix of pyramid training, 1 rep max training, isometric exercises, circuit training and interval training – all crammed into 40 minutes.  He also uses kettlebells to hone his functional strength for fight scenes

Jason Statham Buff

Jason Statham Buff

Jason Statham defines high metabolism. In fact, I’d bet he burned 500 calories in the time I spent talking to him. From his knuckle-popping handshake (25 calories right there) to throwing shadow punches at my face (another 38) to never quite sitting still as we spoke (a constant 7-calorie-per-minute simmer), he turns conversation into an anaerobic workout.

Projecting physical strength is Statham’s real magic — emphasis on real. He was hustling black-market goods in London when he was typecast as a street thug in Lock, Stock, and Two Smoking Barrels. Now, the 38-year-old actor is known for the strong, silent skull-crackers he played in The Italian Job and the Transporter films. He just finished shooting Crank — due out later this year — in which he plays a crook who will die if he doesn’t keep his adrenaline inferno blazing. Which isn’t much of a stretch for Statham. He’s in incredible physical condition — everything he does is forceful — and his opinions are about as strong as his handshake.

For one, he’ll never hire a trainer. (“If you can’t motivate yourself, you’re never going to get results.”) He’s built his physique through brutal intensity and ever-changing workouts designed to improve a skill — whether it be platform diving for the British National Diving Team back in the ’90s or wushu staff fighting for last year’s Transporter 2.

But weight lifting just for the sake of heaving iron? Pointless, says Statham. “Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

Here’s how Statham builds a body that works.

Fix Your Attitude First
Statham’s workout begins before he walks through a gym’s front door. “I’m a firm believer in attitude,” he says. “Some people just don’t have that desire, and they need a good kick in the ass. Look, you’ve come to train here, let’s f—king train! Your body’s like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer, bang! Get serious, do 40 hard minutes, not an hour and a half of nonsense. It’s so much more rewarding.”

Pound Your Core
Statham’s buddy once dared him to do a marathon. He completed it in 3:51 (with virtually no distance training beforehand), and as a return dare, he challenged his pal to do the same abs workout Statham did back in his diving days. “We used to do 500 situp variations every day. Pike up with straight leg lifts and you’ll strengthen your hip flexors, as well as your upper and lower abs.” He notes with a grin that this workout made his friend “spew up.”

Hone a Skill As You Sweat
Statham is a monster fan of mixed martial arts — the grappling and striking you see in an Ultimate Fighting tournament. This training defines his “learn a skill” workout philosophy. A typical workout: “Shadow-boxing to warm up the back and shoulders,” he says. Lunging and stretching for the legs. Next, five 3-minute rounds punching and kicking pads, then hitting the heavy bag for three rounds, and doing a session on the speed bag. He finishes with a circuit like the one described below.

Use Your Own Body Weight
For explosiveness and reflexes, Statham has always used plyometrics. A fast, hard circuit requires no equipment. “I’ll jump rope, then do squat thrusts, burpees [squat thrusts in which you leap instead of standing up], star jumps [from a crouch, jump up and spread your arms and legs into a star, and come back down into a crouch], pushups, tuck jumps [jump, lift legs, tuck], stepups.” The key is explosive execution: “If I’m doing a pushup, I go down slowly and, bang, push up.”

[source: By Mike Zimmerman, Men’s Health, www.everythingzing.com]

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