Bruce Lee's Training Programs

[Hudson]

These are just summarized from the book "The Art of Expressing the Human Body". I thought you would all enjoy this.

Bruce Lee's Beginning Bodybuilding Routine:

Squat: 3 set of 10

French Press: 4 sets of 6

Incline Curl:4 sets of 6

Concentration Curl: 4 sets of 6

Push-up: 3 sets of 10 (Weighted)

Barbell Curl: 3 sets of 8

One-Armed French Press: 3 sets of 6 to 8 reps

Dumbell Circle: 4 sets of as many reps as possible.

Dumbell circle is rotating dumbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top.

Reverse Curl: 4 sets of 6

Wrist Curl: 4 sets of as many possible

Reverse Wrist Curl: 4 sets of as many possible

Sit up: 5 sets of 12

Calf Raise: 5 sets of 20.

Done 3 days a week.

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Lee's Overall Development Routine:

Clean and Press: 2 sets of 8-12 reps.

Barbell curl: 2 sets of 8-12 reps.

Press Behind Neck (Military Press): 2 sets of 8-12

Upright Rowing: 2 sets of 8 -12

Squat: 2 sets of 12-20 reps.

Rowing: 2 sets of 8-12

Bench Press: 2 sets of 8-12

Pullover: 2 sets of 8-12

Done 3 days a week.

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Bruce Lee's 20-Minute Strength and Shape Routine:

Clean and press: 2 sets of 8

Squat: 2 sets of 12

Barbell pullover: 2 sets of 8

Bench press: 2 sets of 6

Good Morning: 2 sets of 8

Barbell Curl: 2 sets of 8

Done 3 days a week.

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Bruce Lee's Circut Training for Total Fitness:

Sequence 1a Monday, Wednesday, Friday:

Rope jumping, 1 minute.

Forward bend, 1 minute.

Cat stretch, 1 minute.

Jumping jack, 1 minute.

Bodyweight squat, 1 minute.

High kick, 1 minute.

Sequence 1b, Monday, Wednesday, Friday

Waist twists, 1 minute.

Palm up curl, 1 minute.

Roman chair, 1minute.

Knee drawing, 1 minute.

Side bending, 1 minute.

Palm down curl, 1 minute.

Sequence 2a, Tuesday, Thursday, Saturday

Groin stretch, 1 minute.

Side leg raise, 1 minute. (Hold each side for 30 seconds)

Jumping bodyweight squat, 1 minute.

Shoulder circling, 1 minute.

Alternate splits, 1 minute.

Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)

Sequence 2b, Tuesday, Thursday, Saturday.

Leg raise, 1 minute.

Reverse curl, 1 minute.

Sit up twist, 1 minute.

Leverage bar twist, 1 minute.

Alternate leg raise, 1 minute.

Wrist roller, 1 minute.

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Bruce Lee Circuit Training for Increased Muscularity

Overhand pullup, 30 seconds.

Seated leg press, 30 seconds.

Standing leg thrust, 30 seconds.

Shoulder press, 30 seconds.

Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.

Alternating curl, 8-12 reps each arm in 30 seconds.

Standing Unilateral Horizontal Arm Adduction, 30 seconds.

For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height.

Bench press, 30 seconds.

Squat, 30 seconds.

Lat pulldown behind neck, 30 seconds.

Triceps push-down, 30 seconds.

Cardio (Run) full pace, 1 minute, 30 seconds.

Wrist roller, 1 minute.

Neck flexion/extension/rotation, 1 minute.

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Bruce Lee's Enter the Dragon Routine for MA's:

Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight.

Deadlifts: 8-12 reps.

Hyperextensions: 8-12 reps.

Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg)

Leg extensions: 3-4 sets of 12-15 reps.

Seated Leg-Thrust: 4 sets 12-20

Calf raises: 3 sets of 8-10

Reverse curl: 4 sets, 8-12 reps.

Bruce then kicked with a cable around his ankle.

Shoulder press: 3-4 sets, 10-12 reps.

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There you have it, but please keep in mind this is the bare bones of these programs. There is a lot of detail in the book and I suggest picking it up (Theres still lots more that I haven't touched in this post). I thought this would be something you all could enjoy (Since at one time or another we all wanted to emulate Bruce Lee!)

[AnonymousOne]

Compare that to Ross Emanaits recommendations and how Ross trains... hmmm We have progressed

[Hudson]

Who?

I think Bruce Lee had achieved one of the greatest physiques of the century. Although he still wasn't very muscular. Who is Ross Emanaits?

[AnonymousOne]

Who?

I think Bruce Lee had achieved one of the greatest physiques of the century. Although he still wasn't very muscular. Who is Ross Emanaits?

https://www.rossboxing.com

[Hudson]

Interesting.

I think that Ross Enamaits training almost seems more old school then Bruce's - the bodyweight exercises in favor of weights in most cases. Then again, that's most boxers.

But that's not to say they don't have some similarites, both have exercises focus on the clean movements.

How is his training progressive compared to Bruce Lee's?

[AnonymousOne]

Interesting.

I think that Ross Enamaits training almost seems more old school then Bruce's - the bodyweight exercises in favor of weights in most cases. Then again, that's most boxers.

But that's not to say they don't have some similarites, both have exercises focus on the clean movements.

How is his training progressive compared to Bruce Lee's?

You would need to read his manuals indepth. I cannot explain all the scientific justification for his methods here.

Emanait goes into great lengths to explain his systems and its all based on up to date research.

Just as every form of sport training has advanced in the last 30 years so too has fighting system training methods.

[DaChroniclez]

but u say we have progressed, i would put my money on bruce having much more powerful kicks than this guy ross. and i would also put my money on bruce having much more speed, and being able to kick the * out of ross. so this leads me to believe that bruce's training was developed for exactly what he was aiming for, and was very successful, more so than Ross's

[Aodhan]

but u say we have progressed, i would put my money on bruce having much more powerful kicks than this guy ross. and i would also put my money on bruce having much more speed, and being able to kick the * out of ross. so this leads me to believe that bruce's training was developed for exactly what he was aiming for, and was very successful, more so than Ross's

Not exactly a reasonable, nor a proveable statement.

Bruce Lee's training regimen worked well for Bruce Lee, because he knew his own body, and what it took to train it and prepare it for whatever he wanted to do. Ross E's program will work for Ross E, because he knows HIS body and how to prepare it.

Either one of these programs may or may not work for me or you. I do much better with more intensity, less repetition than most people. I can get away with weightlifting only once a week per bodypart. Other people can train 2 or 3 times a week on a body part. You need to take what works for you and build your own program rather than slavishly following in someone elses footsteps.

Success is measured over time. Bruce Lee has an almost iconoclastic following, with thousands of blind devotees who say "Well, Bruce did this so it must be the best!", without considering whether it is the best for them. Ross may get to that point eventually, but he's probably had 10 years to develop a following vs. Bruce who has had almost 50 years (Not sure when TOJKD was published.)

Aodhan

[Ryokeen]

Who?

I think Bruce Lee had achieved one of the greatest physiques of the century. Although he still wasn't very muscular. Who is Ross Emanaits?

You don't need to be muscular if you have that much speed XD.

I don't rely on my muscle because well... I really don't have much. But my speed makes up drastically for it.

[AnonymousOne]

Hmmm

How fast was Bruce Lee? Was his punches ever measured to accurately determine that actual speed and power?

Was his kicks ever measured to accurately determine that actual speed and power?

What contests did he enter to prove he was better than anyone else or are you just taking this on hearsay?

I am sure Bruce Lee was very skilled but how skilled can never be measured... the mans dead.