Nicola Dove. © 2019 DANJAQ, LLC AND MGM
In 2021, No Time To Die is Daniel Craig’s fifth and final appearance as the daring British super spy James Bond. Ever since we saw a 38-year-old Craig crash through a Malagasy construction site at Casino Royale (and, so we shouldn’t forget, emerge from the water in a bathing suit that was later auctioned for £ 44,450), it was clear that his The Work for the Bond franchise was light years away from its double-O predecessors. Physically, brutally and without gimmicks, Craig’s attitude towards 007 was not only refreshing, but absolutely believable: Here was finally a man with the skills and mental strength to be licensed to kill.
For Casino Royale, Craig teamed up with trainer Simon Waterson – the man in charge of transforming Captain America’s Chris Evans – who was directed to create a more deadly and functional bond. Initially, Waterson used powerlifting and compound exercises to increase Craig’s heart rate while building functional muscles suitable for the purpose. Needless to say, it worked, and 15 years later they were still training together for Craig’s final appearance as Bond in No Time to Die. This time, however, Waterson took a new approach to the project.
“It’s a very conscious thing to develop with a mentality and a physicality. At casino [Royale], you could see he was coming out of the water and taller, more imposing – he looked like he could kill people, “Waterson told Men’s Health UK [of Solace]”It’s faster and more efficient, just like Skyfall and Specter.”
“His body is there to fulfill a function.”
Inevitably, Craig’s age played a role in preparing for No Time to Die. He turned 50 while filming, and by the time filming was completed he was fifteen years older than the man who chased a bomb maker through a construction site at Casino Royale. “You have to be aware that your body can’t necessarily do as much as it did in your thirties,” Waterson continues. “That doesn’t mean you can’t be just as fit or look great aesthetically. Usually, it’s natural to adjust your condition according to your age.”
This is exactly what the two of them worked towards, focusing on staying injury free and mobile while ticking the boxes necessary to be the deadliest and most compelling James Bond (yet). “We used a lot of our own natural bodyweight exercises,” says Waterson, because “his body is there to do one door, through another door, and hit a car and drive off. It has to look seamless and effortless, so we condition that in the gym. “
Daniel Craig trains on the set of No Time to Die
instagram.com/007
In June 2019, a BTS photo of Daniel Craig on the set of No Time To Die went viral. It showed Craig wearing a clumsy boot on his foot while recovering from surgery and still doing reps at the Pinewood Studios gym. Looking back on the post, Waterson believes that “it’s not about sitting on the sofa with your legs raised, but about doing what you can and getting around the situation … My feeling is that by stimulating the same chemical release and the same physiological parts of the body, exercising with this injury can stimulate natural healing. ”
“It’s harder to be an athlete”
With eagle eye producers, directors and studio managers watching the then nameless # Bond25 project come true, Craig preparing for Bond could be compared to a professional athlete preparing for competition. Only in Craig’s case is “filmed six days a week for six to seven months,” says Waterson. “It’s harder than being an athlete. You start at 6 a.m. and end at 7 p.m. and you have to spend your day doing your own physical business as well, be it a recovery routine or a treatment routine. Your days are very long.” (Continued below)
Craig, in true 007 fashion, “excelled” at fulfilling the physical demands of the role. “You have to cover everything,” explains Waterson, “it’s very tough. You need to be able to cover a wide range of different things. You have to be able to run, sprint, be on the ground, from the ground you have to jump over things very quickly. All of these things need to be covered. “
As you can imagine, the workouts Craig did at the Pinewood Studios gym and on set around the world weren’t your typical bodybuilding brother sessions. Far from it – Waterson used a mix of agility exercises, stabilization exercises, bodyweight exercises, and conditioning blocks to blow Craig one last time. “We used a lot of resistance bands because we used them for stretching and lots of cones and hurdles for flexibility exercises. [Such as] Weave through cones, jump over hurdles and onto a plyo box and then onto a bosu for stability. It is the repetition of doing that and then sprinting. He tries to achieve that agility, “says Waterson.” It makes sure that we activate and strengthen all muscle groups and then have the ability to sprint. “
© 2019 DANJAQ, LLC AND MGM.
Daniel Craig’s 007 training
Ready to train like Her Majesty’s deadliest weapon? The following workout is a typical session that Waterson Craig did while filming No Time to Die. Your mission, should you accept her, is to get her out alive.
1A: Assisted pull-up: 2 sets of 25 repetitions, no break
Wrap a resistance band around a pull-up bar so that the loop hangs in front of you. Step in with one foot so that it takes some of your weight and grab the bar with an overhand grip (A). Pull your elbows down to raise your chest toward the bar (B.). Repeat.
1B: Flexibility ladder: 2 sets of 60 seconds, 60 seconds rest
Start at one end of the ladder (A). Stay on tiptoe and move quickly through the ladder to develop flexibility, with your right foot between the rungs and your left foot outside the ladder (B.). Turn around and work your left foot back up the ladder. Rest 60 seconds and go back to the pull-ups.
2A: Bosu Mountain Climber: 2 sets of 25 reps, no rest
Stand on a high board with your hands on the edge of a bosu. Take turns raising your knees to your elbows to do a mountaineer (A) then lower your chest to the bosu (B.). Push back up and activate your core.
2B: Bike sprint, 2 sets of 60 seconds, 60 seconds break
This one is pretty simple, but be warned: it will hurt. Climb in the saddle (A) and start pedaling (B.). Make sure you go ASAP, but keep in mind that this will take a whole minute. So try to choose a pace – around 80% exertion – that you can maintain throughout the time. Clench your teeth.
3A: Plank to Hecht, 2 sets of 25 repetitions, no break
Stand on a low plank and rest on your forearms with your elbows under your shoulders (A). Lift your hips and push your head through your arms to rise into the pike (B.). Contract your abs, then reverse the movement. Now go again.
3B: Running sprint: 2 sets of 60 seconds each, 60 seconds break
Measure a distance of approx. 25 m, adopt the sprinter stance (A) then hit the line at full speed. Move your elbows back and pump your legs (B.). Jog back to rest and walk again. Try to do as many sprints as you can in a minute.
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source https://www.bisayanews.com/2021/09/29/daniel-craigs-trainer-explains-how-he-built-james-bonds-body-for-007-hit-no-time-to-die/
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