Great Tabata Workout:
Daniel Craig’s James Bond
AS DEVISED BY SIMON WATERSON
Training hard, concentration & consistency is the key to any programme this is not for the faint hearted I don’t beleave in beating around the bush so straight in hard & shocking the body into a reaction ,
You have to truly beleave that a programme does work so through yourself into this programme 100% please I don’t do things bye half this is what you asked for so don’t waste your money or my time.
Training at this level is intense & fast acting but remember how the body work as much as you train hard you also need to know that you have to rest , refuel & therefore rebuild so sleep, food,rest,& the right balance is imperative
OUTLINE WHAT THE TRAINING WILL DO.
The Training programme is an all over body workout comprising of large compound exercises that will raise the heart rate but add lean muscle tissue it can be used at any level beginner to pro athlete but most importantly it will complement your own workout plan & sport , strength , stamina & cardio capacity will improve , posture , sleep, digestion will become better training easier. Etc etc .
RECORDING YOUR RESULTS,
Buy please a little black workout book to record your results it’s the best way to keep your consistency & training on track & keep those strength & stamina gains going up,
I also think investing in a good heart rate monitor is a great way mate to monitor your recovery rate HR Should return to normal (i.e. pre workout heart rate ) within around 3-5 mins post workout .
THE PROGRAMME SETS REPS & INTENSITY
4 SETS 1 WARM UP/FORM SET +3 REAL SETS.
15 REPS FOR EACH SET IN PERFECT FORM.
GOING FROM ONE EXERCISE TO THE NEXT IN THE MINIMUM TIME TO KEEP THE HEART RATE HIGH WILL HELP WITH THE CARDIO CAPACITY SIDE OF THINGS.
6 WEEK PLAN I have devised a week just follow this for 6 weeks bye repeating week 1 exercises but I want you to alternate between reps and weight.
WEEK ONE 15 REPS MODERATE WEIGHT IE LAST 2 REPS ARE TOUGH.
WEEK TWO 10 REPS INCREASE THE WEIGHT PLEASE BYE 10%
WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHT
WEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO
WEEK FIVE 25 REPS AT WEEK ONE WEIGHT
WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.
This is why its so important to record your results & monitor your progress .
1 CLEAN & JERK / OLYMPIC LIFTS (SHOULDERS)
FORM start with heals on the ground, use a 6ft bar bell ,grip just over shoulder width apart, chest high ,look in the mirror 3 point move thighs, flip to chest,push over head.
TIPS use a little spring in the knees to complete the move.
Use overhand grip please.
Use same technique in the downward phase and the power phase.
2 SQUATS (LEGS)
FORM Feet shoulder width apart, chest high , barbell resting on the back of your shoulders ,arms only supporting, the bar .
TIPS Ensure you go down to 90 degrees
Push always through the heals & don’t lock out .
3 BENCH PRESS (CHEST/TRI,S) followed bye PUSH-UPS in-between each set ON THE BENCH.
FORM lye on a flat bench , grip is just over shoulder width apart lower the bar to the chest then breathing out return to the start position without locking out .
TIPS a count of 3 seconds down as well as 3 seconds up,
4 PULL UPS /CHIN UPS
FORM Start with a wide overhand grip look in the direction you are going in ensure your chin goes all the way over the bar, lower yourself down slowly to the bottom then start again.
TIPS if this is two difficult then try to use the pull up machine that will aid you .
Please ensure you always complete 15 reps start on a free bar end on the aided machine.
FOR EXAMPLE 3 FREE PULL UPS THEN 12 ON THE MACHINE = 15REPS
FORM Ensure that when your on the bar you cross your legs at the back end your elbows go to 90 DEGREES
AS WITH PULL UPS DO AS MANY AS YOU CAN FREE 4/5 THEN USE THE AIDING MACHINE
(USUALY CALLED GRAVATRON)
6 BI-CEP CURLS
FORM Good old fashioned bi-ceps but effective, keep your elbows locked in & always do the full range of movement please.
TIPS Try to squeeze the muscle to get the mind to muscle function going this applies to all the exercises.
7 LATERAL ROTATION
FORM Ensure your arms are at 90 degrees out in front of you with your elbows locked into your side ,push the moderate sized weights away from each other squeezing the shoulder blades together return to start & repeat.
AB ROUTINE 3 POSITION ABS
1 CRUNCHES – Normal everyday crunches knees bent slide your hands to the top and repeat.
2 CRUNCHES LEGS RAISED -Straight away legs up and crossed hands on temple bring elbows & knees together .
3 AB LEG RAISES- legs straight in the air lift with no momentum your lower back 3 inches off the ground.
ABS Start with 15 reps on the first set 20 on the second,&25 on the 3rd set.
TIP Remember that abs are all one muscle you train one you train them all , but don’t over train them ,
END PLEASE WITH 1000M ROW AS FAST AS YOU CAN ON LEVEL 10 RECORD YOUR RESULTS .
STRETCH LEAVE ,
This circuit is designed to be done 3-4 times a week i.e. every other day using the day off as sport specific or alternative exercise, you may wish to drop a day and add something of your own i.e. cardio.
You may have time restriction so do half the circuit choose what you like mix and match that’s the beauty of this plan .
PHYLOSOPHY – remember food is fuel that will allow you to train hard , I generally use rules not facts because your life changes from day to day & there is no point in stressing over food as there is always a resolution ,
1 NO REFINED CARBS AFTER 2 ( WHITE BREAD , PASTA,WHITE RICE)
2 NO STARTCHY CARBS AFTER 5 BREAD PASTA POTATOE , WHITERICE & PASTA,SUGARY DRINKS)
3 2LTRS OF WATER A DAY
4 2 PIECES OF FRUIT A DAY
5 VEGTABLES EVERDAY
6 ALCOHOL ONLY ON FRIDAY & SATURDAY PLEASE.
7 EAT 3 MAIN MEAL + 2 SNACKS
8 HAVE A PRE & POST WORKOUT ENERGY SNACK
9 ALWAYS TRY TO EAT AT THE TABLE TO AID DIGESTION.
10 TAKE YOUR SUPPLEMENTS.
BREAKFAST porridge with ½ a pink grapefruit or 2 poached eggs of brown bread (no butter)
SNACK -Protein shake with some nuts or fruit/nuts & raisons
LUNCH- MEAT/FISH with salad & small amount brown rice /or baked potatoes
SNACK- Protein shake with nuts or yogurt/ rice cakes low fat cheese etc
DINNER MEAT/FISH with dark green leafy veg i.e. asparagus, spinach, Broccoli
PRE WORKOUT SNACKS ARE ½ A BANNANA & SUGARY DRINK & THE SAME STRAIGHT AFTER PLEASE.
THIS IS A TYPICAL PLAN so if you can mix & match and stick to it 90% you should feel more energy less fat more uncovered or extra muscle to .
1CREATINE CELL VOLUMISER/STRENGTH POWDER FOR
2GLUTAMINE FOR IMUNITY/TO PREVENT YOU GOING CATABOLIC (EATING MUSCLE)
3GLUCOSAMINE FOR YOU JOINT HEALTH
4 PROTEIN SHAKES MUSCLE TISSUE DEVELOMENT.
5 SLEEP GET 8 HRS BECAUSE THIS IS WHEN THE BODY REPAIRS ITS SELF.
So this is a six week plan mate so remember if you can stick to this 90% im sure you can get good result remember this should complement your existing routine or maybe your want this as your total routine for 4 weeks as I have said this is a great routine for tri-athletes ,boxers, anyone who enjoys extreme sports etc,
GOODLUCK SIMON WATERSON . :\?