James St. Leger Fitness 360: Training

To perform his duties on the stage and in uniform, James St. Leger works like a madman in the gym. Follow this program. Earn the right to bear big arms.

This is just a glimpse into James St. Leger's never-ending, always-changing, training regimen. This is just one week in a year of formidable programming. Everything is planned out, down to the rep and one-rep-max percentage.

Once you get into this sort of elite training, every muscle and minute in the gym must be annotated and measured. Perfection doesn't cut corners; its brute force smoothes them into the curves that connect one week to the next. James isn't in contest shape all year, but he keeps his body close. When the time comes, a subtle shift can take him to that premier level.


Watch The Video - 12:04

James' Training Philosophy ///

James St. Leger currently trains 5-6 days on, followed by 1-2 days off, with one tough conditioning session per week. Every 12-15 weeks he will take a full 4-7 days off training, allowing his body to fully recuperate.

Most of his training sessions take place just before lunch. However, when he needs to dial it in for an appearance or photo shoot, he will perform a 20-minute HIIT session in the morning, then move his full 60-minute weight training session to late afternoon.

An example of St. Leger's current training cycle can be found below. This sample week represents week 2 of an 8-week strength and power cycle, aimed toward improving the snatch and the clean and jerk.

Rest 90-120 seconds between all sets.

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6: Conditioning-10 Rounds

    Note: As little rest as possible

  • Bear Complex* Bear Complex*

    Bear Complex*

    5 @50kg
  • Bear Complex* Bear Complex*

    Bar Burpee**

  • *Bear Complex: Squat Clean (or Power clean and front squat), into push press, into back squat, into rear push press, control bar to floor.
    **Bar burpee: A burpee with a lateral 2 footed jump over the bar

Day 7: Rest

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