Training Like BRUCE LEE for 100 DAYS
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- Опубликовано: 9 июн 2024
- I trained like Bruce Lee by trying to do the Dragon Flag and various other core exercises for 100 days.
Links to training videos featured in the episode:
Saturno Movement: • Dragon Flag (THE MOST ...
Athlean X: • Bruce Lee Ab Workout f...
Chris Heria: • How To Dragon Flag Lik...
#brucelee #martialarts #kungfu 
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Links to training videos featured in the episode:
Saturno Movement: ruclips.net/video/3FuwY3Z4ux8/видео.html
Athlean X: ruclips.net/video/MQe3wUNk2Yc/видео.html
Chris Heria: ruclips.net/video/7fRemwjcXOQ/видео.html
Did the Bruce lee training program work?
I though this video was few a years ago 🤣
Start Boxing hard!
Boxing is the King!
It will save the World!
ruclips.net/video/RR_Fcb52ucY/видео.html
Thank you brother you need to watch more of bioneers videos on Bruce Lee and train more like Bruce Lee
Is this really just overpriced Valeriana+Mg or is there more to it? If yes, what are other key ingredients?
You should do a video where you train isometric exercise
Bruce Lee & Rock Lee were two of my biggest workout motivators when I started my martial arts journey. Bruce Lee's training methods make your body feel like it is on fire after the workouts. The end results are worth it. Working vs overworking was a big lesson. I had to learn to move slowly and take the days like you did in the video.
Hey man i m already 24 yo, I started to hit the gym 3 months ago, I lost 16kgs and feeling way better than before. I fell in love with sports and i m going close to every day now (ofc with some rest days) - I also changed my whole diet and eating healthy. I love the wise words of Bruce Lee and he inspires me so much. I wanna start now eventho I feel like i m kinda already to old to achieve A LOT hahaha, u think u can still get far? I never kinda did sports before
I started with Bruce’s methods as a teen, but got distracted and knocked off course in the military. I have gotten back on track and appreciate how clearly you are breaking this down. Much appreciated brother.
Training in the military is not different, alone the load you have to carry by backpack and other stuff you need incredible core stability, plus the max strenght training done in the military like deadlifts etc. does an incredible core either
Would be cool to see a collab between you and The Bioneer!!! As far as I'm aware his martial arts training is mostly limited to shadow boxing and some training with his friend/fellow content creator Grant. A big part of his ethos is to train like Batman, I've always felt his lack of serious focus on the martial arts is a big glaring hole in that ethos. You two could learn a lot from each other teaming up to make a Batman training video! Love your content man, keep killing it!
That would be so cool !
Yea its an awesome idea. Im sure theres a big overlap between Bioneers fanbase and martial artists( I can attest)
Please, Rokas, make it happen!
Think he practiced karate in the past
@@6whatnext You're right, Tai Chi as well
dragon flag is definitely one of the coolest calisthenics movements. Congratulations and thanks for finding all the good training videos
I'm actually currently off martial arts, recovering from a persistent should injury I got through BJJ.
BJJ is really the type of sport that will get you massive benefits if you develop a stronger core, so consider me inspired! I'm gonna do this as well.
Also, absolutely impressive work in pulling this off!
Amazing sport. Great Martial Art. The only issue with BJJ is, that at 50 your back feels like you're 80.... too much back bending
I'm glad you did the research on training to failure.
Firas Zahabi did a fantastic segment on Joe Rogan explaining why training to failure actually limits progress and leads to unnecessary injuries while training to 85% actually produces a much better athlete. I recommend it.
I wonder how this new core strength of yours will affect your martial arts and aikido
This is exciting! Love the Bruce Lee training!
Rokas, thank you for your videos. You inspire me to do more for myself. I was so happy to see you do the dragon flag at the end of your video. Thank you for all your content!
BIONEER! YES! He deserves so much more of a following.
Major props. Dragon flags is one of those exercises people need to try for themselves to realize how tough it is. My core goal years ago was to do one armed ab roller rolls not on knees. I worked very hard to get there but never quite got it but the progress I got through all the lower steps was undeniable.
Don't think I've mentioned it before, but I really like the editing in these videos. Also, after watching this, I'm definitely gonna be adding more core work to my routine 😅
We appreciate your dedication and hard work. Keep it up as always.
My biggest workout motivators are Majima Goro and Ukyo Tatsuya from Ryu ga Gotoku franchise (Kurohyou 2 and Yakuza 0 to be specific). I'm 18 and not strong, but those two are motivating me. Best regards to you, buddy!
Awesome! This is what enjoying about your channel. Progress and always be better, and don’t never give sup so easy. Just continue until the great result. No pain, no gain.
This video came just at the right time. I’m struggling to reach my goals in training and I guess I need to train smarter, more consistent, and keep pushing. Thanks for the inspiration 🙏🏻
I love videos like this. Seeing the goal, the process, the struggles, and change in tactics, and the end completed result is the best tool for someone else who wants to learn the same thing. I would argue its better than a professional giving advice because the professional can already do the move, I want to see someone who cant do it and then slowly makes that progression to being able to do it.
Hey Rokas, I wanted to tell you something, I really think that you are a great fighter and martial arts practitioner, Ive been subscribed to your channel for months and I would say that you are great, I am not only talking about your journey which is ofc amazing, but just you being really good at fighting🔥
Just keep it up🔥🔥💪🏼
If you are interested in the dragonflag i have a variation for you.
I´m a climber and the variation starts hanging from a pull up bar (or bad holds in my case).
1. start hanging pulling the knees up
2. start using belly muscles to pull up the knees
3. make variations of 2 but bring your feet further away from the body
4. you might be able to bring your legs up straight
now the variation: insteed of pulling your legs up using your belly muscles, use your shoulder and backmuscles.
You yre pressing with your shoulder to push you in a kind of frontlever position. (I recomment to try it with knees to the body first).
I use it as a dragonflag on a pull up bar. it´s hard for the shoulder, so only do it if your shoulder is strong!
This is great to see. A full dragon flag in 100 days is a massive achievement. I would be curious to know how heavy of a dumbbell or kettlebell pullover you can do relative to your bodyweight. I have been working towards the kettlebell dragon flag and trying to understand how the pullover relates to it and what arm angle requires what weight.
Amazing!!! Would be awesome, if you could share more infos about your training (which exercises, how many reps, etc.). Thanks a lot!!!
things like this are much more difficult when you're well over 6 feet tall
Good point! I'm 6.3
This is really impressive. It will be interesting to see how big of an effect that additional core training and stability have on injury development going forward. Are you also doing a lot of stretching routines as well? I've found these to be really valuable in my own training as a natural inflexible person (and also desk based for the majority of the job I do).
Great video!
On a side note, once the USDC is out, I’d love to see behind the scenes stuff afterwards and I’m pretty confident most of your subscribers would enjoy seeing that stuff too.
I feel like one of your strengths is bringing different martial artists together in a way that sparks creative and wholesome collaborations.
I know Jeff, Icy Mike, Seth, etc. pretty much all released their own content they’d filmed together at the last one and that was sort of behind the scenes too. But I’m guessing you’re probably going to end up with a LOT of B-roll this time that you’re going to have to cut from the official episodes because they won’t fit the narrative.
I think everyone would enjoy seeing some of that stuff on its own, even as shorts if there’s shenanigans, pranks, or even off topic conversations in the background.
Hope that all made sense. Looking forward to it all and good luck editing
Just found your channel, man! Love this video. I'm getting on my own martial arts journey this year, as well. I was recently assaulted by six guys and took it as a sign to start my martial arts journey for real.
Getting attacked is tough, but if the experience got you to start your martial arts journey and you will become a better person due to that experience, worse things happen. Keep owning your journey!
Way to go! Great work.
Love that you gave credit to other content creators where applicable, Rokas. There's some pretty big names on youtube that could learn a thing or two from you
Jeff Cavalier helped me in programming weight training straight after highschool and is an amazing source of information on it. Later on though and a few years back now I got more into calisthenics. Chris Heria, again is an encyclopaedia on the subject, great for progressions in exercises, training videos and just an inspirational man in general. I'm glad you have had an introduction to both of them and hope you try some of their other stuff too! Love the commitment to this!!
As someone who also has lots of back-to-back injuries I can sympathize. I'm not even in heavy training or fighting! Take care of yourself and don't go nuts trying to edit the Self Defense Challenge.
I love the bioneer and your channel!
Thank you, finally someone doing a lot of talking but actually showing the workout that they are talking about. 😁
a nice shoutout towards the Bioneer :D
good thing you tried it and saw the different philosophy of Bruce Lee's training, it's incredibly methodical and always changing especially at it's time
Great work.
Another Great content, Rokas
Inspiring work!
Daaaammmnnnn...!!!!
Your abs rock!!!!!! 🔝
The book “The Art Of Expressing The Human Body” was my go to Bruce Lee training book when I was younger.
This video has me motivated to go over it again and do some of the workouts that were in the book.
It’s a book worth looking through for any martial artist, fighter or even just someone into staying in shape it’s got a lot for everyone.
Ah, the Bioneer is my favourite weightlifting type youtuber, and you are my favourite martial arts youtuber. I love that you've crossed over! I just had an awesome idea: get him on the next martial arts championship. He can go full Batman. I'd love to see his approach to the scenarios!
Amituofo. Great video. Keep training! ❤
Excellent video. I can hold a dragon flag isometrically but I'm still working on pulling all the way up. I can only do that if I keep the angle to the floor around 30°. Any lower and I can only hold or fall downward. I didn't even train specifically for it; I was doing reverse crunches with 10lbs ankle weight (on each ankle), and it just sorta translated into that strength over time!
Bruce has his workouts published nowadays in books surprised they wouldn’t be in the Tao of jet kun do book
That's amazing!! totally awesome
Roka forget Bruce Lee, you are inspiring many to do their best, and live life's journey!
Thanks for reminding me of the abs
The sad thing that demotivated me is that you can't break your limit and the thing that motivated me again is that it's not about breaking your limit, it's about trying to do that to expand your limit. ;)
Excellent 👍👍
Your guard is going to be very, let’s say, frustrating when you get back to training. Awesome work!!!
Damnnnn, Ripped Rokas is on the scene!
😁
I do HEMA and I'll be doing this training once I recover from my back injury. I've been looking for a while for core strengh exercice
Search for >>giant sword training
Good job dude! Sheesh!
About injuries.
I recommend Iyengar yoga practice.
You may not like constant reference to his memory. :)
But practice itself is really helpful. Take a look at his book “Light on yoga”.
This is awesome
The Bioneer is amazing.
1410-my favourite beer 😀😀😀
Haha 😁👊
Go Rokas focusing on the abs! try to do a backwards roll into a hand stand and hold it for a second or longer.😅
Somewhere in my notes/screenshots (screenshot now that I think about it) I have a screen shot stating that there is a book published on Bruce's exercise notes if I remember correctly off the top of my head. I did a seminar with Dan Inosanto many years ago he put me in an arm bar and showed me kali basics. That's how close I got to the legend Bruce Lee. What a privilege that was.
In regards to injuries I remember seeing a video about how to avoid injuries to joints the muscles need to be strong or basically, strong muscles equals strong joints. One thing I took from from Bruce Lee is flexing the whole body. Another great exercise is quadrupedal movement.
I've always thought a dragon flag was both hands grabbing a vertical pole then having the body go horizontal. What you are demonstrating in this video must be another variation. Excellent work Rokas you are a Warrior.
So correction. The dragon flag I'm referring to apparently is called the human flag.
The Art of Expressing the Human Body by John Little is all about Bruce Lee's exercise routines.
Includes his Isometric training, stretching, Weight Lifting, Cardio, etc...
Also includes the times he worked out. The different routines he used during different periods of his life.
For example, he shortened his weight lifting routine to only 2 sets for each exercise because he was busy filming Enter The Dragon but he used a Machine called the Marcy Circuit Trainer. Which looked like a modern day cable machine.
he always did abs, running and grip training every day no matter what.
He used an Iso bar and Bullworker for Isometric training.
Apparently he ran 3 miles in 24 minutes. Which is a 6 minute mile.
@luxurybuzz3681 thank you for sharing this!
Where can I locate those graphics that you used to show grappling points of contact?
0:37
One inch push 😂
He asked to stay in square.
People just felt back 😂
I feel like the real story here is "ab wheel is a cheatcode for dragon flags" 😂
Haha
Hard work!
Try calisthenics skills or gymnastics for your conditioning, it help with mobility and body awareness.
Thanks, Rokas!
good stuff my dude...I"m like 60 days away from dragon flag myself, and not sure I can get there
Keep going! Just make it into a habit and keep it consistent. Don't over do it and you won't even notice how you'll get there
My thanks for the encouragement. The word is so important: 'en-courage'--to fill with courage, thumos, heart, to give heart. Thank you for doing so@@MartialArtsJourney
Also; I recall one thing Bruce did as well was two things that might be the same thing. There was a strong man who did this as well. First is isometric exercises. The other which might fit into the same category and I think bioneer goes over this though I can't remember I'm going off the top of me head right now is where this strong man would simply pull on a chain that was bolted to the ground. Or simply try to break a chain by pulling it apart. I recall Bruce holding a horizontal bar that was chained to the floor and just pulling upward. No dynamic movement just holding at a 90 degree angle. I also want to put you on to Milo of Croton.
ROKAS... look into Milo of Croton... start with a small weight and work your way up. I'm starting with 25 pounds doing simply farmer carries till near failure. This video here has me considering going to failure from time to time though I'm still on the fence about it as I recall going to near failure is how one gains strength. The more muscle units engaged the stronger you get. I'm no expert just sharing what I've found in my own research. So the way I understand it is exercises that don't isolate a muscle... more so exercises that engage many muscle groups at once. I'm experimenting just as much as the next man you know lol... But yea my goal is to move a 25 pound dumbbell full range of motion and slowly build up like Milo did with the bull. Look up Milo's training method and try it out! I treat my dumbell like Thors hammer... also like a kanabo
YUS WE LOVE THE BIONEER
Were you doing this all while filming season 2 of the USDC?😮🖖🏻
No, I just finished it before I left my country, but it took a while until I had a chance to publish it 😊
@@MartialArtsJourney In any case, wow. Good on ya for this.
Everyday?? man Rokas.. you are really dedicated.
"Be formless like water"
Im
Gunna try the bruce lee workout..
But out of jeff’s programs. Which one closely resembles bruce’s?
Please do 100 days (33-50 training sessions) on the Starting Strength program.
300 days would be better, but 100 days would be enough to gain some strength and make a cool video about it.
Training to “failure” really means training until you can’t perform the exercise with perfect form, not until you physically can’t perform any movement at all. In calisthenics this principle is how you make progress/gains. When you fail in form, you then go down the progression only doing the exercise as long as your form is perfect.
What I’m learning from this is that recovery is very important.
Interesting, I've read Bruce Lee: A Life by Matthew Perry.
Apparently, Bruce Lee's parents called him a Cantonese word which meant, "Never Sits Still" because he was very ADHD just constantly moving around. Never staying in one spot.
Chuck Norris mentioned that no matter where Bruce was at. He'd be constantly doing Push Ups or Sit Ups.
His wife noticed that Bruce would be doing Curls while watching TV or Reading a book while running on a treadmil.
I forget that your more of a martial artist than a trainer. AthelanX and Chris Herrera both have been highly suspected of steroids. With that being said you did find the ab wheel I would argue one of the best fitness tools for the abs. With that being said good job.
Im really lucky that i was able to do dragon flags first try. Still the hardest ab workout ive done. But i dont know if i would have comitted to a 100 day program just to do it
Can you share your daily diet for the 100 days
i wish some 3rd party talk about jeet kun do. i kinda did some research, and found out there is like 3 kind of school of jeet kun do. (well technically in broader sense 2 branch would be right but anyway) very early student's of bruce lee branch, middle student's of branch, and very late student mainly ted wong branch. so looked all three branch what they teach or philosophy, and early and middle are kinda similar, but the latest branch are drastically very different. early students heavily rely on wing chun (more like free expression of wing chun), but the latest almost rejects wing chun. these branches kinda fight with each other a lot about who is true bruce lee's spirit or true jeet kun do. so far what i seen i can see why they are fighting, and what they are fighting about. you can easily tell by seeing them demonstrate 1 inch punch. early students would do 1 inch punch standing forward and try to generate power from elbow to the fist, and the late student branch will stand sideways and try to generate power from back foot to the fist. according to late student ted wong, bruce lee gave up wing chun, and tried to find more practical and better way to fight. so he studied boxing and fencing(basically late 1 inch punch is form of testing proper fencing lunge attack). i wish some third party who know a lot of marital art, and open minded person(like you) try to understand both sides, and tell about their opinion. i personally think later students embody the proper bruce lee's spirit. too bad ted wong tried to form a school with unfinished ideology. it just too bad bruce lee die before he could fully flourish it. i wonder how his new ways of thinking actually bared fruit.
Wow, one thing you are not, is a quitter. Rokas always overcomes adversity, even if it takes him a long time!
can you link the step by step video you used
Saturno Movement: ruclips.net/video/3FuwY3Z4ux8/видео.html
when ure doing all these ab workouts, how do u ensure that your lower back would not be stressed unnecessarily and not get lower back pain?
I was compensating by doing back workouts too
sounds cool, sadly I hit a wall in my training. Doing 3 martial arts/combat sports leaves me no time to do training "on my own", unless I get rid of the rest day. Which I cannot do really as it's just healthy to have a day for recovery (+ it's a cheat day to enjoy life as well).
Even if I wanted to do stuff like that- there just isn't enough time in a week.
links to the workout in the description?
Saturno Movement: ruclips.net/video/3FuwY3Z4ux8/видео.html
Athlean X: ruclips.net/video/MQe3wUNk2Yc/видео.html
Chris Heria: ruclips.net/video/7fRemwjcXOQ/видео.html
I've added them to description as well now
My tip first endure 8 ours of cardio a day. I did this for 8 years. Also i did basic strength training push ups and planks and some pull ups in a way i only became stronger without gaining in muscle mass.
Rokas was probably watching too much korean movies like Once Upon a Time in High School (2004) again.
You forgot about overcoming isometrics exercises, without this, it’s not Bruce Lee type of training, also the lighting was better during the before and after comparison.
It always make me laugh when people do training in their home the dog ALWAYS wants to get involved.Dogs love to train, to hone their hunting skills and as soon as they see another pack member training they join in. Just watch dogs play together and you can see it so clearly! I came to the conclusion it was best to involve the dog in my training regime - so with my staffy I used to do arm curls and leg curls with her hanging on as extra mass, and with the various retrievers obviously it was running and throwing and home made assault courses in the garden.
You have a husky or maybe its a malamute? Race him/her, build an obstacle course ;) you wont win, but it will be good exercise ;) (and give the pupper a fuss from me!)
Now Ive done ranting about our 4 legged friends.. re core building. Im an old fighter, long retired. I have multiple serious injuries and am registered as disabled.
I have found that despite the protestations of viability from several medical professionals I can walk - with only a stick in case of stumbles.
I do core strength training every day - not because I want to do fly kicks, but because it lets me walk. the muscles compensate for bone joint and even spinal injury. Upon finding out I was a former martial artisit my physio declared the 'gloves off' and told me all the exercises I could do provide strength to the muscles I needed in order to compensate for damage. Its due to that lady's knowledge and attitude Im on my feet and not in a wheel chair.
Respect and good luck on your life long journey (all of you).
so wait did you stop doing all other ab exercises and just did the dragon flag
I focused mainly on the dragon flag, but still did other core exercises that include working the abs
all vid is practically about training abs, you should tell your audience to always remember about training erector muscle of spine also, couse having one of this groups heavily trained and another weak leads to for example back problems etc
Someone just click baited bruce lee again. But kung fu doesn't work , unless you want to sell yourself or what you do . Then only click baiting bruce lee will do
He also said "trained like Bruce Lee" and then showed an Athlean X ab workout.
We have several of Bruce Lee's actual routines and his training log documented in a book. where's the isometrics? where's the hundreds of reps of basic strikes per day and the morning runs? This is pandering to the tiktok martial artists who want to look like their favorite movie star and fantasize about beating up armies of mobsters without ruining their pretty faces
He did not clickbait. Bruce Lee was renowned for intense workouts, and Rokas worked directly towards this.
Intensity is a buzzword. Many things Bruce Lee did are well documented and quite low in intensity. @@abj136
Abs hurt so much I feel sick afterwards
Be careful, Rokas. While it's true I'm subbed to 3 of the 4 channels you mentioned, I hope you're also critiquing the info they're giving you.
Take care!❤
we used to think muscle ace and micro tears are the thing growing our muscles, that is not the leading theory anymore. Instead, it si literally jsut about challenging you muscle. However, the range of exhaustion you need for muscle growth and the range destroying your muscle with micro tears heavily overlap.
How about an instructional video?
I do wonder if he took peds and if people sold for him when he did the 1ip. Obviously he's still a god tier legend either way.
@Martial Arts Journey You are good friends with Jessie. Check out his video about overtraining. Pushing your body actually HARMS your body and training progression (this is pure biology/science, nothing to do with martial arts)
High intensity Training is highly effective at growing muscle- however, you only need one set, and adequate recovery. When engaging in martial arts training it’s a push pull because you also need reps for skill growing movements do develop myelin.
Also- how could you train like Bruce without COCAINE BABY?
The thumbnails looks like Bruce Lee lol
100 obsession abs day
Hey, i have stupid sugestion and probably you get a lot od comments like that ant this is annoying, but i think it would be interestig if you would mąkę a series or a video where you compare different aikido styles and compare them to other styles and other martial arts. I think you are Perfect person to do that because your big knowledge about different martial arts. It could be very interesting
Also sry for bad english 😐
Also eating.