Great Tabata Workout:

Daniel Craig’s James Bond
AS DEVISED BY SIMON WATERSON

PHILOSOPHY

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.
FOR EXAMPLE
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 .

EXERCISES

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

5 DIPS

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 ,

CARDIO

END PLEASE WITH 1000M ROW AS FAST AS YOU CAN ON LEVEL 10 RECORD YOUR RESULTS .
STRETCH LEAVE ,

FREQUENCY

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.

TIME

You may have time restriction so do half the circuit choose what you like mix and match that’s the beauty of this plan .

NUTRITION GUIDE

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 ,

RULES
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.

TYPICAL DAY

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 .

SUPPLEMENTS
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.

SUMMARY

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 . :\?

Chris Evans workout for Captain America movie..

via GQ.com by Jamie Millar

Chris was trained by Simon Waterson, who trained Daniel Craig for both Bond films and Jake Gyllenhaal for Prince Of Persia, among others. “They briefed me on how they wanted Chris to look,” explains Waterson. Ultimately it is about performance rather than just looking good. He has to be able to sprint, throw a shield, jump over a wall. The aesthetics are almost like a byproduct of being an athlete.” Here Waterson tells GQ.com how he turned Steve Rogers from toy soldier to super-soldier…
Your mission, super-soldier…

“Chris’ training routines were very functional with lots of movement and variety. I’d tend to make him wear a weighted jacket of six to eight kilos, simulating what he would have to wear throughout the movie.

We’d always start off with a plyometric circuit: pull-ups dropping into squat thrusts with a press-up and and then jumping back up into a pull-up. Then kettlebell swings, weighted step-ups down into a squat thrust and then maybe some suspension exercises on a TRX. Then overhead barbell squats, for example. Once you add all those five elements together, you’re toning, you’re building muscle, but also you’re working with very high heart rate so you are working the cardiovascular system as well. That would take about 20 minutes.

After that I would go into a split-body routine, which is where the aesthetics comes into it. On Monday we would do a circuit, then [focus on] back and arms: a lot of big deadlifting, shrugging, the usual bicep curls. On Tuesday I would do a little bit of cardio and abs. On Wednesday we’d do a circuit then heavy, heavy legs. On Thursday, cardio with some abs. On Friday, a circuit then chest, arms and shoulders.

I like to work with a lot of different angles and grips so for chest I would do close-grip incline press, incline bench flies, incline press-ups with your feet raised. Kneeling shoulder-press so you incorporate more abs – that makes it harder because when you’re stood up, it’s easy to bend your knees and use that recoil to muscle the weight back up in the air. When you’re on your knees, you can’t use your recoil and also you have to have your abs engaged so you’re getting a secondary benefit.

Saturday would normally be a rest day and then Sunday would be what I call a “catch-up day”, if something hasn’t been fatigued or needs working on or is looking a bit out of place. Or perhaps the posture’s looking bad so we have to do more retraction work – rear delts, romboids – because obviously when you start working very heavy on the arms, chest and back, you’ve got to be so careful that the shoulders don’t start rolling forward and you end up looking gorilla-like instead of having amazing posture and presence.”

Every superhero needs a sidekick

“We worked out together – I did the same for Daniel and Jake. It’s great having that competition and seeing your trainer in pain, and they can watch my form without feeling like I’m teaching: you’re just watching and mimicking set for set, rep for rep. You become like buddies and the competition is good – you push each other. The things that we felt we were getting the most gains from were the bodyweight exercises. But again, we took it past that to where bodyweight wasn’t enough, so we were having to hang weight off us to add even more resistance. Pull-ups holding maybe a 15-kilo weight in between your feet and still being able to do three sets of 10-12 – we were getting to that kind of stage. Dips, again with 20 or 30 kilos dangling between your legs. Press-ups with a 25-kilo plate on your back. Those types of exercises are very simple but once the body starts to adapt to it the gains you get are just phenomenal.”
Captain cardio

“The cardio training that Chris did was fairly standard. I’d maybe add a few sprints in there, just to make sure that his hip flexors were loose and that he was capable and conditioned. What we forget is when we watch the movie, we see the one shot of him running down the street after someone. That shot was done in eight takes: that’s like doing eight 100m sprints right after each other. You’ve got to condition for that and be very aware that is potentially what could happen. If it ends up being an absolute nightmare where you’re out of breath and it takes five or ten minutes to recover then more make-up has to be applied. Then you start sweating so you’ve got to change your top. You’ve got to be really careful because being out of condition eats up a lot of time with all these other departments as well. We’d warm up and do some intervals for ten to 15 minutes. Really though the cardio training comes from doing the circuits, which are much, much more effective because you’re working at a much higher heart rate.”

Dining on the Captain’s table

“As far as the nutrition goes – not diet; the first few letters of that are die, which is what people do when they diet – the philosophy was very simple in that it was very high protein-based. The equation is around 1g of protein for every pound of bodyweight, so 180g of protein a day, or 2g of protein for every kilo of bodyweight, whichever you use. That would be achieved with as much protein as possible from actual food and then supplements, so a couple of protein shakes a day. I would also use some branched-chain amino acids, a little bit of glutamine and that’s kind of it. The BCAA are basically there to fill the chain of repair of protein, which in turn makes up the majority of muscle, and that’s what you’re trying to do: keep hold of as much muscle tissue as possible. Glutamine again is another substance you use to stop you going catabolic or burning muscle tissue as energy. It’s also great for your immunity because when you’re working at such a high intensity for such a long period of time, you’re very susceptible to getting ill. Then 500mg of Omega-3, -6 and -9 every single meal to make sure that your joints are functioning well – it also gives you very good, healthy skin. The protein shakes during the day would be normal whey-based shakes containing around 30g of protein. Prior to going to bed I would use a protein shake that was primarily casein, which is a slow-release protein to feed the muscles overnight.”

“It’s so difficult when you’re working to have the perfect day nutrition-wise because every day because there’s so many different factors that come into that day. An ideal day would be waking up in the morning and having a good, hearty breakfast: porridge, walnuts, raisins, mixed in with low-fat Greek yoghurt, a scoop of protein and sliced banana. You’ve got all the factors in there that are going to give you a lot of energy. Then you would work out an hour after that and maybe 20 minutes beforehand you would have an energy drink. After an hour and a half working out with a litre of water, you would consume a little bit of fruit and nuts straight away to replenish your depleted glycogen. Then you’d have a protein shake and two hours after that, lunch. The best thing to do is have a good protein source – fish, meat – with salad. Lots and lots of salad. Two hours later, a snack: a protein shake with a handful of almonds. Two hours later – you can see a pattern emerging; you should be eating every two hours- a protein source again with a lot of dark green, leafy vegetables. In the evening, your casein protein shake and again almonds. With 500mg of omega-3, -6 and -9 with your three main meals. That would be just about right.”
Even superheroes need a day off

“Weekends are your own nutrition-wise – I normally say from six o’clock on a Friday to eight o’clock on a Sunday morning. To be honest, I always say that but [when you’re training] by that time you’re not really craving [forbidden] things. You think you’d be saying, ‘Oh I really fancy a pizza and a big bowl of Häagen-Dazs.’ But you don’t really crave those things anymore because you get into such a routine. It’s just good psychologically saying that [you can cheat] because if I tell you, ‘No, no, no,’ you always want to go, ‘Yes, yes, yes.” In actual fact, you’re not.”
Advice for superheroes-in-training

“I don’t think you can ever give anybody who’s joining a gym one single piece of advice. There are so many things. Look at your own genetics. Be realistic. Set yourself micro-goals through the month on a week-to-week basis. Even if the goal is just getting to the gym three times in a week, you’re constantly achieving. Don’t over-commit and announce, ‘Right, I’m going to the gym five times this week.’ Be realistic: three times a week for an hour and take the weekends off. That is the start point and that is the hard part. Try to enjoy it. For a lot of people, it ends up becoming a chore rather than leisure time: time when you can think and you’re doing something for yourself.”

Taking patriotic pride in your work

“I don’t know if ‘pride’ is the word for how I feel when I see the end results. When I’ve got six producers sat there who have put me in a hotel in Boston for five months and my job is to make Chris look like that in order for them to film him for two or three days, “relief” is the word I would use. The only recognition I want is when the head of Marvel says, ‘That’s absolutely perfect, thanks Simon.’ I’m like, ‘Cheers mate, no problem.’ That’s it – it’s my job. But every day you’re going, ‘God, I hope this is all right…'”