One Training Session With Jason Statham

His physical training we have in detail. We realized that must not be hour and a half, then only 40 minutes.

The first one Statham explains that it is not important the muscle, the strength is important. “I am interested in practical power that will help me to run, jump, to turn around and hit.”

In an interview for Men’s Health, he says that there is one rule that follow all the time: if you decide to train, practice hard.

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This is a program for training on Jason Statham:

It is composed of several types of training to be spent over a week. These are exercises that Statham has worked with his trainer for strength Dan John.

Day 1

Heating #1:

Rowing – 10 minutes with an average of 20 per minute pushes

Heating #2:

9 sets pyramid exercises. I do push-ups, lifting shaft and squat with own weight. You start with one recurrence and increase each round for another while to get to 5. Then reduce repetition to 1.

Exercise:

9 series of weight lifting (static place) (Deadlift). You start with 35% of the maximum weight you can lift once, then slowly increase that the in 9th series to do one repetition with maximum weight. In this exercise Statham pauses between series of one to three minutes.

Stabilization:

10 minutes of gymnastics exercises.

Day 2

Heating #1:

Just like the day first

Heating #2:

4 exercises where you are static for 30 seconds followed by 10 seconds pause.

  • Carrick (Ring Dip) – stick straight to hoops, pressed with right elbow
  • Carrying weights (Farmer Carry) – Stand straight and flat to you in both hands holding one hand weight (large)
  • Lifting the hands of a sitting position (L-Sit) – sit on the ground, torso and legs at right angles, and lift your hands off the ground
  • Squats – remain in the bottom position, and be your thighs parallel to the ground.

Exercise:

Big Five 55 Workout

Here Statham doing 5 exercises / 10 series. Starts with 10 repeats the subsequent series decreases by one, and finally to make only one repetition. (Total of 55 repetitions of each exercise 5)

The exercises are:

  • Front squat weighing
  • Lifting shaft
  • Push-ups with your feet raised above the head of
  • Lifting the bar with weights in a standing position to shoulder
  • Elbows to lactate (shaft height with elbows at 90 degrees and lift your knees to elbow height).

Day 3:

Heating:

Just like the first warm-up on the first day.

Exercise:

Intervals rowing machine. You are trying to finish 500 meters as fast as possible, then 3 minutes rest continuing to paddle but with much slower pace. After the break, it moved on to 500 meters again. 6 such intervals.

Stabilization:

Carrying hand weights of 500 meters, as soon as possible.

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Day 4:

Heating #1:

Just like the first warm-up on the first day.

Heating #2:

20 squat with own weight.

Exercise:

5 sets of 5 reps of front squats with olympic bar with weights. Breaks of 3 minutes between series.

Stabilization:

200 push-ups, in staggered series. The cycle started with one repetition and rest for 1 second, after this do two push-ups and rested 2 seconds… This increase to 5 push-ups. Make a total of 13 such series, plus 5 push-ups to get to the 200th.

Day 5:

Heating #1:

Just like the first warm-up on the first day.

Heating #2:

Alternated between walking on all four with stomach down and walking on all four with back down. You go like 15 feet, 5 sets each.

Exercise:

After a series of each of the 10 exercises made as soon as possible, with the least possible delay. You have to do all reps before you move to the other exercise.

  • Climbing the 7 meter rope – 5 reps
  • Front squat – 5
  • Hitting medicine ball from the ground – 5
  • Pulling a 15 meter foot rope – 10
  • City flat bench – 10
  • Hitting medicine ball from the ground – 10
  • Lifting shaft – 15
  • Lifting of hoops – 15
  • Hitting medicine ball from the ground – 15
  • Lifting the thick rope – 20

Day 6:

Any physical activity that you enjoy and that you can do more than an hour or more. Statham running “off” about 70 minutes.

Day 7:

Rest.