Jason Stathom’s fitness mantra :
Train less, but train HARD !!
Key Takeaways:
- Journal everything that you gulp in, including water
- Never repeat a workout in a week
- Eat intelligent (no sugar, no refined flour)
- Hone a skill to add to workout and fun
- Always take an ‘active’ rest between sets
- Skip circuit training if what you want is a body like him (you’re not gonna fight 10 men at once or chase fast cars like him)
Contents
Crank up Workout Routine
Day 1 : Build up Pure Strength
|
EXERCISE |
REPS |
| Warm Up 1 (Rowing Machine) 10 minutes | Average of 20 strokes per minute |
| Warm Up 2 (Pyramid Circuit of Push up, Ring Pull up and Body weight Squats) | 1st round : 1 rep per exercise,2nd round : 2 reps per exercise. Increase reps till 5,then reduce one by one |
| Workout (Dead lift) with 1-3 minutes of rest between sets | 9 sets starting with 35% of rep max weight, then slowly increase so rep max weight is met at 9th set |
| Cool down (10’x17′ gymnastic trampoline) | 10 minutes of Free style aerial twists and flips |
Note: Weights are not revealed as they are determined on individual basis.
Day 2 : Functional Circuit
|
EXERCISE |
REPS |
| Warm Up 1 (Rowing Machine) 10 minutes | Average of 20 strokes per minute |
| Warm Up 2 (Static hold circuit of Ring Dip Hold, Kettlebell Farmer Hold, L-sit on Dip Bars, Bodyweight Squat Hold) | 30 seconds for every exercise, 10 seconds to change station – 4 rounds |
| Workout (Big five 55 Workout) Front Squat with weight, Pull ups, Decline Parallette, Power cleans, Knees to elbows | 1st round : 10 reps for each exercise2nd round : 9 reps for each exerciseDecrease reps till 1 rep per exercise |
Day 3 : Interval Training
|
EXERCISE |
REPS |
| Warm Up 1 (Rowing Machine) 10 minutes | Average of 20 strokes per minute |
| Workout (Rowing Machine) | 500 metres as fast as possible, active rest of 3 minutes, start again for 6 such intervals |
| Cool Down (Farmer carry Kettle bell) | Carry for 500 metres as quickly as possible |
Day 4 : Total Body Conditioning
|
EXERCISE |
REPS |
| Warm Up 1 (Rowing Machine) 10 minutes | Average of 20 strokes per minute |
| Warm Up 2 (Body Weight Squats) | 20 Squats |
| Workout (Front squat with Olympic Bar with weights) | 5 sets of 5 reps with 3 minutes of rest in between |
| Cool down (Ladder style Push ups) | 200 reps – 1 rep, 1 second rest; 2 reps, 2 seconds rest; in total 13 ladders topped with 5 reps |
Day 5 : Cumulative Movements
|
EXERCISE |
REPS |
| Warm Up 1 (Rowing Machine) 10 minutes | Average of 20 strokes per minute |
| Warm Up 2 (Alternate Bear Crawls & Crab Walks) | 15 metres, for 5 rounds each |
| 7 – meter Fat Rope Climb, Front Squats, Ball Slams | 5 reps of first then quickly move to second and then third |
| 15 – meter Fat Rope Pulls, Bench Press, Ball Slams | 10 reps of first then quickly move to second and then third |
| Pull ups, Dips, Ball Slams | 15 reps of first then quickly move to second and then third |
| Resisted Fat Rope pulls, Smashes | 20 reps of first then quickly move to second |
Day 6 : Contextual Effort
Any activity or sport you enjoy doing and can continuously do for more than an hour. For example, Jason Statham chose trail running in Hollywood mountains for about 73 minutes.
Day 7 : Rest
Diet of the Transporter
He has a typical diet of zero sugars, lean meat, fish and fruits but completely devoid of breads and pasta. He even avoids fruit juices and alcohol, for the fear of consuming empty calories. Although like a typical British, he finds staying away from beer on weekends difficult. So, indulges sometimes only to make up for it later through workout.
The only sweet he takes in is through his evening dessert made of yogurt and fresh fruits. However, he makes it a point to limit his food to 2000 calories each day.
My Advice : You can choose to skip the circuit training and interval exercises if all that you want is a lean and strong look like him. I am suggesting that because the actor needs to perform dangerous stunts, not an average Joe has to. What fans want is just the Badass look.
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