Craig's QOS workout

ycpchief

I stumbled across the workout Daniel Craig used to train for QOS. I haven't seen this posted yet so I thought I would put it up for those interested:

http://health.msn.com/fitness/mens-fitness/articlepage.aspx?cp-documentid=100228108&page=1

This is very similar to his CR workout as should be expected. Simon Waterson was his trainer again. This actually looks like a better program, though it is light on cardio. Enjoy -{

youknowmyname

Looks like a pretty good workout, but i agree it lacks in cardio...maybe he made up for it with all the running around in the stunt scenes :007)

I might steal the leg workout for my marathon training. Thanks for the link.

ycpchief

All those circuits will get the heart rate up and Craig is already lean, so I guess he didn't need much cardio work.

Good luck with your marathon {[]

jack008

this is my speciality and i must say that is definetely not the work out, five days of exercise is not how you grow your body three days a week with cardio in between is plenty, this is just one msn put together to make you feel like you are becoming craig fit. any good 3 day split work out would work.

merry xmas!! OR happy holidays!

ycpchief

I would say Men's Health Magazine and MSN are a pretty good source. Besides, we know for a fact that Simon Waterson was Craig's trainer once again and this workout appears to have his trademarks all over it. It also matches what Craig himself said he had done in many interviews, working out five days a week Monday through Friday taking the weekends off. All facts taken together lead me to believe this is legit. Also Craig did not need to "grow" for QOS having gone as far as he did training for CR. This workout was for, as he says, general fitness and preparation for filming and stunt work.

Nightshooter

Um... not the QoS workout.

Fourth paragraph:
You can get 007-worthy, too, by following the day-by-day workout Craig used in preparation for Casino Royale. Try it and see if any of that Bond charisma rubs off.

jack008

Of course he had to grow, you think the kinda size he had in casino royale just stays put? of course not, anyway its just my opinion, please take no offence. Myt oughts were that this is justa commercial mock up of a craig workout.

jack008

i just realised what the above said, this is NOT the QOS qorkout its for Casino Royale haha, that is funny

ycpchief

Wow, how did I miss that reference to CR ;%? The article is deceiving because it includes the quote from DC talking about his preparation for QOS vs. CR.

"I needed to get as fit as I possibly could [for Quantum of Solace]," Craig told the British press recently. "Although I was big and muscled last time, I was actually not as fit as I am now."

This is really interesting because the posted workout is different from the one that has circulated the internet, including this forum, since 2006 claiming to be the actual CR workout. In fact, someone had supposedly paid Simon Waterson to get it. Now this pops up. It may be a mock-up as jack008 has suggested, or maybe it's the real thing. Many had doubts about the previous one being legit. Which one, if either is the real deal? ?:)

walther p99

I dont believe either are the real deal, Craig did way more exercises to get into shape for CR and QOS, those just scratch the surface.

jack008

anyway its unlikely a man like craig who is experienced in that sort of training(for instance he looks very fit and able in layer cake) would stick 100% to a set routine.

if you guys wnna craig/bond body. it doesn'y mean you need that workout, craig is very different to all of us

Shatterhand67

I believe Craig has stated in several interviews (non of which I can find at the moment ) that he typically spent 20 minutes or so on the stationary bike to get his cardio in after his workouts. Cardio is important because it really stokes your metabolism and helps you loose that little extra fat that will get you that cut look.

Another alternative to the bike would be to do sprints. I would suggest an all out run like you were being chased by wild dogs for 15 seconds. Rest for one minute and repeat for a total of 6 repetitions.

This works great because you don't have to spend a lot of time on the cardio portion of your workout and it's probably easier on your joints over the long haul than jogging 10 miles or so. Plus if you're not looking to loose weight but just get more "cut" this is what you want to do.

Look at the build differences between Olympic athletes...specifically distance runners compared to the sprinters. The sprinters definitely have the better physiques.

Cheers!

jack008

yes the above method is reffered to as HIIT- High Intensity Interval Training and is proven effective in trimming you down. Craig probably would have done sometinh like this as well as stationary bike.

it is important to note that craig probably wouldn't have needed to cut to much as his genes seem to be ectomorph/mesomorph bodytype and so he probably finds staying trim easy.

also weight training and bulking raises your resting metabolic anyway and do just sticking to a rounded diet would have kept the man trim.

Good luck!

Loeffelholz

Craig said in his Playboy interview that his preparation for QoS was much more 'cardio'-focused than CR---he wanted primarly to get 'bigger' for CR---because he hoped to avoid injury in Quantum.

Not sure how much injury he avoided... ) But it would probably have been worse (or his physical stuff wouldn't have 'come off' as well) without the extra work.

ycpchief

The only information we know is 100% accurate is what appeared in the December 2006 British GQ article which I have. Craig is quoted as saying that to prepare for CR, he gave up smoking and worked with Simon Waterson. He worked out five days a week, Monday through Friday. He took the weekends off. He states that he mainly did "cardio weights", lifting in circuts and including lots of press-ups and pull-ups. Craig said his workout lasted only 45 minutes, but it never stopped. He did get on the bike at the end of his workouts and got his heart rate up to 160 to burn off excess fat. He also makes mention of bench pressing himself, so he must have benched as well.

The article also features pictures of Simon Waterson demonstrating several exercises they did including dips, pull-ups, sqauts, press-ups and lateral raises. Waterson says the work-outs were a blend of power lifting and compound exercises which get the heart rate up and gives you a bit of cardio while lifting.

The article I posted from MSN and Men's Health seems like it might be right as it fits the M-F schedule, and consists of power circuts and compound exercises and all the lifts both Craig and Waterson say they included. Even the 45 minute time frame seems about right. Hop on a bike afterwards and you have the CR workout. The workout that previously made the rounds never seemed to fit with what was already known.

Anway, that was CR. I'm just surprised we haven't seen anything more detailed about Craig's QOS preparation. After all, so many people have made such a big deal about how fit he is, I'm sure some magazine would like to run a story on it. Maybe Simon Waterson is saving it for his next book .

Suave Agent

Nightshooter wrote:

Um... not the QoS workout.

Fourth paragraph:
You can get 007-worthy, too, by following the day-by-day workout Craig used in preparation for Casino Royale. Try it and see if any of that Bond charisma rubs off.

I agree, it clearly comments that this is not the official workout assigned by trainer Simon Waterson. However from looking at this workout it is based on simliar excersises used for CR:

Pull ups
Press ups
Clean and Press
Bench Press
Lateral Raises
Bi-Cep Curls

I have tried the CR(the one that someone purchased on the forum) and the QOS (MSN/Mens Health) and these are what I found:

CR:
-Explosive exercises such as Clean and Press
-Bench builds bigger chest and targets arms for Daniel Craig frame.
-Ab work is basic but does help develop strong abs.
-Curls/Lateral build bigger arms (bodybuilding)
-Pull ups and Chins both are hard for beginners but build good strength
-Not a big fan of changing the reps each week as it made it harder to adjust to new workout
-3 days a week is ideal but can become too easy

QOS(MH/MSN)
-Very hard if you cannot handle going gym five times a week, need to get lots of sleep, eat loads,stretch on weekends to remain injury free and restrict getting soreness from working out several days in a row.
-Sounds similar to CR exercises, and also is everyday and matches Daniel Craig's biography and interviews-he comments on working 5 days a week and drinking as much Guinness on weekends that can fit down his throat.
-It is mainly focused on isolation, legs, arms,etc
-It has dead lift-this is one of the greatest exercises targets a lot of leg muscles and teaches your back to manage heavy lifting.


Conclusion:
The CR is great if you are just starting getting fit, it will be hard but the MSN/MH is a lot harder if your body cannot handle going gym 5 days a week and cardio on weekends, as your body will get tired and you will have to workout through the pain.

I just wish that Simon Waterson released all stat's, diet and the official workout plan as he would gain so much praise, I guarantee literally 80% of this forum would change to that workout.

THA-NATURAL

Suave Agent wrote:

Nightshooter wrote:

Um... not the QoS workout.

Fourth paragraph:
You can get 007-worthy, too, by following the day-by-day workout Craig used in preparation for Casino Royale. Try it and see if any of that Bond charisma rubs off.

I agree, it clearly comments that this is not the official workout assigned by trainer Simon Waterson. However from looking at this workout it is based on simliar excersises used for CR:

Pull ups
Press ups
Clean and Press
Bench Press
Lateral Raises
Bi-Cep Curls

I have tried the CR(the one that someone purchased on the forum) and the QOS (MSN/Mens Health) and these are what I found:

CR:
-Explosive exercises such as Clean and Press
-Bench builds bigger chest and targets arms for Daniel Craig frame.
-Ab work is basic but does help develop strong abs.
-Curls/Lateral build bigger arms (bodybuilding)
-Pull ups and Chins both are hard for beginners but build good strength
-Not a big fan of changing the reps each week as it made it harder to adjust to new workout
-3 days a week is ideal but can become too easy

QOS(MH/MSN)
-Very hard if you cannot handle going gym five times a week, need to get lots of sleep, eat loads,stretch on weekends to remain injury free and restrict getting soreness from working out several days in a row.
-Sounds similar to CR exercises, and also is everyday and matches Daniel Craig's biography and interviews-he comments on working 5 days a week and drinking as much Guinness on weekends that can fit down his throat.
-It is mainly focused on isolation, legs, arms,etc
-It has dead lift-this is one of the greatest exercises targets a lot of leg muscles and teaches your back to manage heavy lifting.


Conclusion:
The CR is great if you are just starting getting fit, it will be hard but the MSN/MH is a lot harder if your body cannot handle going gym 5 days a week and cardio on weekends, as your body will get tired and you will have to workout through the pain.

I just wish that Simon Waterson released all stat's, diet and the official workout plan as he would gain so much praise, I guarantee literally 80% of this forum would change to that workout.

I agree i'm currently doing the Qos workout (mens health edition) with a few extra this sprinkled in. But from the looks of changes it's working for the most part just got to stick with it.

agentbond

Cardio weight training is the most effective way to build muscles as well as burning fat at the same time. It shorten the time horizon of your work out schedule.