Jason Fox Shares How He Built and Maintains His Size, as Well as His Go-to Workout

·4-min read

Jason Fox may not be the loudest or the harshest member of the Directing Staff (DS) on SAS: Who Dares Wins, but for our money, he's the most jacked. Season in and season out, the 45-year-old, former Royal Marine Commando and Special Forces sergeant shows no signs of slowing down. So how exactly does Foxy maintain his fitness?

According to Fox, his training hasn't changed much since he left the military. What has changed, however, is the role fitness plays in his life.

"It was semi-auto pilot from the mindset instilled in my dad who is in the army. He encouraged us to play sport which made us do fitness training, then I joined the forces and it carried on from there. To do that job you need to be physically and mentally fit and it’s stayed with me from there – If I don’t do my training now, then I get tense and angry. It’s my release," Fox explained in an interview with Train Magazine.

In the same interview, Fox explained how he trains – both while he was in the SBS and now that he's back on civvy street. He also shared his go-to workout, which you can find below.

Fox's SBS Training

Fox was already into playing sport and working out before he joined the military, but Special Forces selection requires another level of fitness entirely, which, as he explains, most people aren't capable of.

"My course started with 350 guys and finished with 13. Everyone has the opportunity to take on the challenge, but the first step is the hills phase, which is where you essentially spend four-weeks running up hills in Wales carrying 70lbs (32kg) of equipment, plus a weapon. Most people either get injured or check themselves out," said Fox.

"[We did] everything from tractor tyre flips to breeze block carries. An awful lot of rope climbs, ladder climbs – big lifts – pull-ups I love, it’s the ultimate. All functional scenario-based stuff. We used to do a lot of fight training too. Everyone had their own interests in a particular fight style, so we’d often make our own dojo out of mats and we all taught each other bits and pieces. We’d have a little spar at the end as well which made it more fun"

As you would expect from Special Forces soldiers, fights weren't for the faint-hearted and the basic goal was to get the job done as quickly as possible.

"A lot of it is quite nasty," said Fox, "quite practical but dirty to end things quickly. Techniques like pressure points, holds, that sort of thing. Then guys want to learn other stuff like karate, Thai boxing or whatever and they go and learn that on their own or with each other like we did."

How Fox Trains Now

Fox's current training hasn't changed too much since he left the SBS: he still enjoys being a jack of all trades – in a fitness sense– and he's still focused on developing "all round fitness".

"The course to get into the SAS is very much endurance based but when you actually get into the SAS, it’s everything because it’s such a multi-functional job because you’re jumping walls, climbing ropes, running, walking, everything which is why CrossFit is a great platform to get fit for the military as it encompasses that," said Fox.

"I still continue training in the same way, it reminds me of the old days. I change it up regularly – CrossFit, HIIT sessions, a bit of weight training, running, cycling...I get bored easily as well so I’m always chopping and changing," he explains.

"I like CrossFit, it’s the perfect fit for an intense schedule. If I’m not doing CrossFit I will do my own HIIT training which is basically CrossFit without the rigid plan. Because I get bored really easily it’s good to just always try to do different stuff like cycling, running, or rowing."

Jason Fox's Workout

When he can't get to the local CrossFit box, Fox will throwdown to the following four-move workout, which is based around his favourite exercise: the burpee.

"I love the burpee because it’s a real bitch. I love short sharp workouts and I have a workout that breaks down every stage of the burpee," said Fox.

  • 20 press ups

  • 20 squat thrusts

  • 20 squat jumps

  • 20 full burpees

"You can change the reps based on your level as well as how many rounds you do. Progress as you get fitter," he adds.

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