Jason Statham: Workout Routine for Speed, Agility and Athleticism

Jason Statham is not a guy who is famous for his bulked body. On the contrary, he’s far more popular for his athleticism, quickness and agility, while the lean muscles fit here only as a bonus. To achieve this he uses a special training method that focuses on speed and explosiveness during the whole workout. “If I’m doing a pushup, I go down slowly and, bang, push up”, says Jason.

Take a look at his training method, which starts with 10 minutes of rowing just for warm up.

 DAY 1

Warm Up #1: Rowing – Rowing for 10 minutes, with an average tempo of 20 stokes per minute.

Warm Up #2: Pyramid Circuit

This circuit involves repeating 3 exercises (pushups, ring chin-ups and bodyweight squat) first by increasing the reps, and then gradually decreasing them. In the first round do just 1 rep per exercise. Continue the circle until the fifth round increasing the reps by 1. When you reach round 6, start decreasing the reps until you count 1 rep per exercises. Finish the warm up.


Push ups
Ring Chin Ups
Body Weight Squats

Workout: Deadlift

The first “real” workout of the week is the deadlift which involves doing 9 sets with 1 to 3 minutes rest between each set. It starts by doing 10 reps in the first set with 35% of your working max. In each following set you increase the weight and decrease the reps. Starting with the fifth set, you do only one rep. Here’s how this works.

Reps x weight / 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

Cool Down: Trampoline

For a cool down from the work out use an Olympic size trampoline to perform flips and twists for 10 minutes.

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