When Daniel Craig was announced as the new James Bond, the backlash was immediate and vicious. British tabloids mocked his blond hair, questioned his masculinity, and reduced him to a cruel nickname: “James Bland.” An online campaign—CraigNotBond.com—went viral, and many declared the franchise finished before filming even began.
Craig’s response was not a press tour.
It was war—fought in the gym.
Rebuilding Bond as a Weapon
Preparing for Casino Royale, Craig partnered with former Royal Navy Commando Simon Waterson, who designed a training system based not on aesthetics, but combat readiness. The goal was simple: Craig shouldn’t look strong—he should look capable of violence.
This marked a radical departure from earlier Bonds. Craig trained like a soldier, not a model.
The 5-Day Military-Style Training Blueprint
Waterson’s plan revolved around full-body stress, minimal rest, and constant intensity.
Monday & Friday — Full-Body Power Circuits
Craig completed three continuous circuits of compound movements such as clean-and-presses, weighted step-ups, and hanging knee raises. The emphasis was explosive strength under fatigue.
Tuesday — Chest & Back
Incline bench presses, weighted pull-ups, and dips carved the dense upper-body mass that defined Craig’s Bond silhouette.
Wednesday — Legs
Heavy back squats, stiff-legged deadlifts, and lunges built the engine for foot chases and fight scenes.
Thursday — Shoulders & Arms
Targeted work refined delts and arms without sacrificing mobility.
Every session ended with sprint intervals, ensuring Craig’s cardiovascular capacity matched his muscle.
By the Numbers
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Training duration: ~6 months before filming
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Body weight: ~180 lbs (81.5 kg)
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Body fat: ~10–12%
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Diet: Six high-protein meals daily; no refined carbs; alcohol strictly limited off-screen
Craig later said he wanted to look like he could “take someone out”—not just fill a tuxedo.
The Moment Everything Changed
When the first Casino Royale trailer dropped, skepticism evaporated. Then came the now-iconic beach scene: Craig emerging from the ocean in blue swim trunks—a deliberate callback to Dr. No, but reimagined with raw physicality. The mockery stopped instantly.
The film grossed over $600 million worldwide, becoming the most successful Bond film of its era. Critics reversed course. The Boston Globe called Craig’s performance “brutal and engrossing.”
The Physical Cost of Reinvention
Craig’s hyper-physical Bond came at a price. Over his 15-year run, he suffered multiple injuries, including lost teeth, shoulder damage, and ankle surgery during No Time to Die. By his final outing, Craig admitted that achieving Bond-level conditioning at 50 took twice the effort it once did.
Legacy: The End of “James Bland”
Daniel Craig didn’t just silence critics—he rewrote the DNA of 007. Bond became vulnerable, brutal, human, and undeniably athletic. The nickname meant to end his career instead marked the beginning of the most physically credible Bond in history.
“James Bland” wasn’t a warning.
It was the biggest miscalculation Hollywood ever made.