Bruce Lee's Training Routines - What we know of the actual programs he used
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- Опубликовано: 31 мар 2018
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As far as we know, these are Bruce Lee's actual training routines based on his own notes, as presented in The Art of Expressing The Human Body and Muscle and Fitness (among others).
These routines show how Bruce married his conventionoal martial arts training with lots of cardio and lots of weightlifting. An early gym card he filled out seems to suggest he was training with an intuitive kind of split at one point time.
From there, his training evolves into a full body routine (which I tried out!) and later adds a full body circuit. Bruce Lee's training routines included plenty of cardio and martial arts practice too of course and were constantly evolving.
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Explosive, fast-twitch muscle work would make sense for him as a martial artist. That lat spread though. 😮
His whole body was a fast twitch muscle fiber... I think that's one of the main reasons he wanted as low as a body percentage fat as possible so his body reaction speed would be even more reflexive and harder to react to and unpredictable....
The back is totally Cobra Commander!!
I base as lot of my training from his book, The Art of Expressing the Human Body. It's simple, yet highly effective.
Yeah it's an excellent book! Always gives you new ideas :-)
Great book, I've been applying a lot of his ideas to my workouts.
Fr
ok that was 5 years ago. whats been your results?
DO NOT EVER do Good Mornings with ANY weight on the bar. This is how Bruce Lee did his back in - something he regretted all his life. He didn't wreck his back in the fight with Won Jack Man as shown in the film Dragon - The Bruce Lee Story, he did it doing a Good Morning with a weighted bar and no warm up.
The Isometrics have helped me so much for blocking strikes.
I have also practiced a lot of his cable exercises and my kicks evolved so fast with speed , power and accuracy.
Another thing I have used a lot is the weighted bar for getting a great snap to the punch.
I have been doing this snap exercise for a few years now and it is still a staple to my punching exercises.
Steven Edmund How did you train ?
Finger and wrist weights toe and ankle weights while doing shadow boxing kata movements calisthenics? Why not electrodes on every muscle group on the body?
Brilliant vid,,,,as a youngster in 70s Bruce Lee & Ali were our heroes,,,,,, Have a great week
Thanks! :-D Still heroes to me now!
I'm 17 and you're dead wrong. He inspires me in my every day life.
Bruce Lee and Muhammad Ali are our heroes and icons forever.
bruce lee was, sure, but not Ali/Clay..he was an arrogant prick actually. I'd rather have a real man who is extremely skilled and is moreso humble, like Rocky Marciano or Bruce Lee. FUCK ALI. THEND.
@@atheistleopard618 racist
According to Dan Inosanto and others Bruce trained with, he typically was about 145 pounds when he wasn't shooting a movie, then cut down to 132-135 to be super shredded for filming. That's probably why some people disagree on how much cardio he was doing, and maybe explains a couple of the changes in his routine.
Good shout! Fairly standard practice for actors but it's easy to forget Bruce was a showman as well as a martial artist.
+Vegeta Dbiop shut up and go back to your video games
Vegeta Dbiop how is being stronger than most 200lb bodybuilders at 135lbs anorexic
Vegeta Dbiop Being a great fighter isnt all about lifting weights and becoming a body builder jackass. Doing. 1000 pushups in one day is impressive, hitting and kicking at lightning speed is impressive, hell being able to do all this shit at 135 pounds is impressive. The fuck you do?
Vegeta Dbiop I never said Bruce could win a fight by impressing an opponent. In fact you were the one who said what Bruce Lee did was " Not Impressive". So let me throw that shit right back at you "No one ever one a fight by *not* impressing an opponent".
Wow Bruce was the perfect weapon, master, inspiration, LEGEND. 👑
The most complet , clear and elegantly shown examples of Bruce's training . Bravo and big Thanks .
AWESOME :D my Boy Bruce inspires me on the daily!
Thanks man! Yeah he's insanely awesome. Going through footage to make this vid reminds me how fast and powerful he was! #lifegoals
You see everything Jax
JaxBlade oh shit jax
Ah so you also spend your time on these types of videos hehe
+Michael Morton liar
This entry was fantastic and thought provoking. I became a Bruce Lee fan when I was 10 years old...unfortunately one month after his death. At that time I didn't care for or thought about his training methods (my love for lifting was four years away when the first Rocky movie came out), but I remember that everyone wanted to learn his "crazy" fighting methods. I think it's great that we are exploring this now and the only person I would trust to investigate this is...the Bioneer...
Catching Rocky 2 on TV one day was one of my early motivations too! And thanks, I really appreciate it :-D Glad you enjoyed the vid!
This is one of the best and most concise videos on Bruce's training I have seen, and I have seen and read a lot. Thanks for making this!
Thanks :-D Thanks for watching!
this channel is an absolute goldmine.
Very well done. I think you nailed some of the gaps in the book, great work!
Well FYI you got a remember something the man only weighed 135 pounds So Him curling 80 pounds is quite a lot
Most likely that wasn’t his max either and more of a warmup. He was in for longevity and working his entire body to get it all in sync how he wanted it
Exactly
Those were concentration curls bro. That would be a lot for a guy twice his size.
wtffffff dude that's so wild!!!!!!!!
Keevin Tamplin what are concentration curls
You have an excellent way of describing details and not assuming something without proper evidence. And when your guessing you let the viewer know. Being a man so skinny in structure as Bruce was the question of why was he so strong with such a small frame is what many don’t understand. They measure strength by its size but it# by its density. He was solid. Bones ligaments everything was developed and ready to go.
To be honest with you, I never knew Bruce lifted weights until I started watching your videos. I always imagined him to be a strictly calisthenics guy.
WILD THINGS That’s how he permanently injured his back was lifting weights.
Chris Sander u mean he didn't get hurt fighting the yellow brat? 😁😁 not sure if u saw "The Legend of Bruce Lee" on Netflix!
RGee 805 no it's true he hurt his backs doing good mornings
Terrance Ball Exactly
Terrance Ball Nah brother, I was making a joke, if u saw the
show on Netflix, they portrayed him getting hurt fighting a guy he called the yellow brat! I recommend it if u don't mind reading the English translation.
Congratulations on 50k subs man you deserve it 👊
Good video thanks.... I'm a trainer and Bruce Lee fan.... always studying and gaining knowledge... so thank u 👌👋☺💯
Can we just appreciate you have Bruce Lees Gym card... Impressive
Good breakdown. Appreciate the real life involed in your narrating
great insight into bruces training, enjoyed it!
Bruce,,a genius,philosopher,unbelievable dedication,training, world class athlete.BRUCE IS BEST
Always enjoy watching your videos I get alot of ideas watching your channel!
Thanks! Glad they help :-D
The nature of bruce lee is the best no one can be the same as him.
Bruce Lee was on a whole different level he was naturally gifted with a body like that
He was fanatical in the gym and dojo everything had to be spot on
Again, you have produced another excellent video on the king of martial arts. I thought that i, at 51, knew everything that could possibly be known about Mr. Lee. I read every interview written, watched and listened "hanging" on his every syllable of every word that i was fortunate enough to hear that man's voice speak. You have come up with freight train loads more. I don't know how, or where you aquirre such an amount of information on this man's life!?! Excellent work! Please do not stop this work that you do. If i was to have any questions for you..it would be these.....What are your physical comparisons as to Bruce Lee's? ( Height, weight, body fat)? For example...i'm 5' 9" tall, at my best, i weighed 160lbs. (Remember i'm 51 as we speak), Also you look, in your arms, especially the biceps, to be much bigger than Bruce Lee's, is that just the way you're training, or is there some other reason for this? I personally always thought that Bruce Lee should've been maybe 160 instead of 140. I wonder if the extra 20 pounds, doing the exact training routines would have made his punches even stronger, or do you think it would have slowed his punches down? Thank you , Chris.
Awsome video mate. Thank you so much!
Respect for your work.
I think the idea behind the spring at the end was to push his body to react at any given moment especially when you are most fatigued, it's a mental drill if anything else to keep his body perpetually moving and not allowing the lactic acid to pool in one area...
Fantastic thanks for taking the time
Thanks for watching!
Great video. Thank you so much 🙏
Many bodybuilding experts will recommend doing squats along with the body part you want to grow the fastest because when you stimulate the legs and glutes, you are by default stimulating the release of more growth hormone than if you work that body part by itself. Bruce is also employing the concept of muscle energy and stretching/lengthening by alternating between curls and extensions. Working the biceps lengthens and stretches the triceps and working the triceps lengthens and stretches the biceps. It also make for a more efficient work out. You don’t really have to rest if you go back and forth between the two. This gives the workout a cardio flavor that will help to burn fat and very little muscle. It will actually get you a pump that hard to top. Thanks for these excellent videos. You certainly do your homework well and I appreciate your enthusiasm and obvious love honor and respect for Brice Lee his philosophy his fans and his family.
Good comment.
My theory on the isolation bicep curls without the same for the tricep curls was the result of avoiding elbow injuries. Much of my approach to training is similar to what is described in that book, and I find that bicep curls compliment the high frequency "grease-the-groove" method of a variety of pushups and his hand strikes (which are driven by the triceps, deltoids, and lats in his backfist-esk and wing chun approach early on). Training in a similar way to what is described in that book, I find that bicep curls help prevent elbow pain and tendonitis.
Great video and analysis!
About the forearms, I trained wing chun too and I can tell for fact that its practice uses the forearms a lot in blocking and hitting, making the forearms really hard. Besides, the chisao training used in wing chun develops insane agility and speed in the arms.
Tao of Jeet Kune Do is an amazing book you can learn alot from that book alone 👍
Yes very true there the tao of jeet kune do, complete with Bruce's hand drawn diagrams that's an all round bible of strength and martial arts, the art of the intercepting fist.
Bruce Lee is the man.....even in 2018/2019!!!!!
2021 nigga
@@ab-ho8xo im aryan, not a 'nigga', sorry 'g money grip'. lmao
Ive been following all of bruce lees training and its amazing I do train forearm, wrist and abs everyday
Cool! How has it been going?
The Bioneer Awesome actually he's first workout made me really big went up to 85kgs and have been following all his workouts after that my weight sits around 67-70 kgs with my boxing training plus Bruce's cardio and Interval training thanks to Bruce I manged to get my bodyfat to what I estimate to be 8 to 10 percent and 6 percent at one point. He's a true role model and his philosophy and outlook in life helped me become a better person.
@@siveshenragavulu2181 bruce lee vs muhammad ali?
The stretching after the workout is isometrics. Dude was really ahead of the game.
Great upload of the greatest marital artist in the world.
Good job, it's obvious that a lot of work went into this video.
Imagine how John Little felt to visit Linda Lee and see the Marcy trainer, then her GIVING it to him! Priceless.
Execellent explanation and analysis !! Thanks..
Awesome video !
Very nice very good information
His weights program was presumable balanced by martial arts training also. You can't extrapolate only from the gym routine to his physique and performance,
well presented video
Beautiful Video Sir, well Done.
Sijo Bruce Lee's main Goal was to Create a High Resistance to Fatigue and Failure of His Muscles, Heart and Lungs. With Proper Diet & Exercises of the day, Bruce Lee Accomplished His of Goal and His Ultimate Reality of Jeet Kune Do.
One's body can only Express POWER, Only because POWER comes from The Ground. So in JKD, The Stance and Footwork are What made Sijo Bruce Lee a Powerful Weapon in The World of Martial Arts "Then & Now".
great video,very interesting...
Thanks for this helped a ton~
ALWAYS LOVE FOR #Bioneer 💎🤘
Back at ya! :-D
Great content subscribed
My Hero Is Bruce
Me too. He is amazing mind body and spirit.
If you want to know the general emphases in Bruce Lee's training--look up videos of his prize student, Dan Inosanto. Dan discusses Bruce's workouts in some detail.
well in my opinion... forearms are the most important muscle in martial arts... wanna punch? have as much mass behind the punch... the arm doesnt add mass at all it just pushes the mass from the hand, the forearm does... wanna throw someone with a judo throw? grip strenght is needed... so... it is actually the most usefull muscle for martial arts in the upperbody...
Core is the most important. Because with a strong core you can drive the limbs to a higher momentum.
For grappling and locks it is no doubt crucial!
True, and for stabilizing yourself when throwing kicks. The legs play an important role driving power as well :-)
Polder Cannabis Olie team well, it depends... In martial arts you can do techniques in different ways, most common techniques are "whip" "drive" and "snap" snap doesnt bennefit at all from core muscles, as long as your core is strong enough to stand up and walking you are atrong enough for that kind of technique... Good examples of snaping techniques are the jab, the snapping front leg kick(you juat stand rise ypur kne aiming to the target and extend the foot fast... It can be a front kick or a round house kick) whiping needs a pull motion by the core, but is usually a short action qnd it doesnt need much muscle behind it... Some versions of the hook and the backfist use that, the hook kick can be done that way... And driving uses the core to push the technique... The cross, the front kick, the side kick and the back kick can be done that way... Still... ALL techniques no matter the method benefit from "heavy hands" because no matter if you whip, drive or snap, the mass behind the hand will be qdded to the damage...
The Bioneer Say I have a Question ? I sometimes do Floor Press where I load up the Bar with Plates where I CANT move it. Is that overcoming Isometrics ?
I really like your channel. I know Dan Isanto said Bruce would grab someone with one hand, demonstrating his powerful forearms, pull him inwards fast, whip lashing the other persons neck back.
I thought Bruce also used flys with dumbbells to 'expand his chest'. He also did a lot of what we would term now as cross-training...on the days he was recovering from his resistance work-outs he'd also jog/sprint/run and do stretching.
Really liked the quote about shadow fighting. I naturally evolved into doing this when training alone in my room after school and it really made such a different to speed and blocking during fights. Getting back into it 15 years later and I hope it comes back. Seeing this quote just motivated more and affirmed it
Awesome tricks
Thanks for the Video
great , serious , no bullshit , just fact , good good video , nice job .
Fantastic video, I subscribed. Your channel will definitely grow FAST. Going to check out your other videos.👍👍👍👍👍💪💪💪💪
Thanks! Really glad you enjoyed it and hope you liked the rest of the content you found!
Bruce dedicated his heart and soul too martial arts I respect the legend he should if u believe in yourself and push yourself u can achieve ultimate goals and reach high levels in growth mentally, spiritually and physically a true master rip
strong forearms = strong punch. Discovered this by accident even though its always been there. But I trained my forearms with heavy and moderate weight and literally a couple of days later my punch was way stronger
Fortunately enough, I went to the HK heritage museum where they had Bruce lees private items there on display, including a sheet of paper with his handwriting on it describing his routine for working on his martial arts. I took a sneaky pic quickly before the security guard caught me. There was also a sheet of paper with his routine for weight training which I didn’t snap a picture off
Iwanttofeelaliveandexperiencetheworld you gonna show us?
Plz
Also if you throw kicks all day you’ll understand why the good mornings. You need that exercise to alleviate the pressure in your lower back from the quick contractions of chambering the kick.
Great stuff
I do not recall which publication but one had a written schedule by Bruce showing 160 for 3 sets of 10 reps on the bench press.
Can you make a training scheme for a week based on Bruce Lee's workouts
1:51 -- Commenting five years after this video's release, I can authoritatively state that the light squats at the beginning of the workout would have been for the purpose of a full-body warmup. (Those insulting Lee for the amount of weight used don't understand what they're seeing. Such a warmup is SUPPOSED to be light; otherwise, it wastes energy needed for the main exercises. Also, note that this card was for one of Lee’s ARM workouts, not one for his legs. Apparently, a lot of people miss the words “forearms, biceps, triceps” written on the right side of the card.) A full-body warmup was a part of virtually every bodybuilding course printed from the 30s to the 70s, especially those from York Barbell, which Lee would have gotten with the purchase of his power rack. Trainees were usually instructed to do a set of light “flip” snatches, five or six continuous cleans & presses, or maybe a set or two of squats. (Since there's evidence that Lee ran, jumped rope, and rode an exercise bike, he likely didn't squat at all for his legs. Very few boxers/martial artists in Lee's time did so, and, in fact, most still don't.)
Nice breakdown. I had the art of expressing the human body book at one time and will get it again. You know I have to wonder had he lived what would he think about today's current training methods especially in combat sports such as mma.
Me too, and especially how his training might have evolved... Could make an interesting video/article :-D
Thank you! Like your site, mate.
Hed be the only clean one left, MMA is known for steds
As far as I know, Bruce's objective was always function over aesthetics. Overtime he became more
knowledgeable about the physics of his craft and every training plan had a purpose of functionality.
In addition Bruce had some rather unique ways to develop his speed, one the methods he used involved using a television set.
For this training a fast paced program would be on and would stand several feet in facing the screen dry washing his hands so that neither hand would be dominant, and as soon as there was a scene change, he would strike or block, kick, shuffle or whatever.
The scene changes would occur without warning in the blink of an eye...and he would respond to the unfolding progress of the TV program.
A very interesting method indeed!
Blaine 9 rubbing hands together as if you were trying to keep them warm in a kind of rolling motion...the idea is that neither hand will be the dominant hand in this exercise...
This entire routine is for aethetics
These workouts are literally bodybuilding workouts. None of those were things that athletes would do, the clean and press was the only "power" exercise.
Jeff Sol Pfft hahaha
Jeff Sol so she trained with him too in a way
10:38 i think you are really puttin your whole body into it. I reached this conclusion because whenever i do that i feel a blood pressure in my head. That's not healthy because it puts unneeded strain of the blood vessels in the head. I was wondering if it would be both safer and more productive to relax the rest of the body, save for the hand/chest/back muscles when performing that exercise. In other words just use the muscles you wanna train and try to keep the rest as relaxed as possible. Just a thought.
And thank for the video! I'll put it to good use.
"Legs require more repetitions that other body parts." - Literally something you hear all the time now in days.
I got rib from his circuit. Loved it a good workout.
can you make a video about literatule u use for certan topic ??? much appriciated ,i just came across your vids and they are really informativ thank you!!
Very good video
Thanks! :-D
The Bioneer ya welcome!!! Enjoy ya easter monday.love luck blessings frm ya friend the wolf.p.s later i do short video on my own.you tube my enter the dragon bruce lee tattoo dwn the left side of my body.ha.i earnd!! Around 20 yeats ago!!! Gosh where does tme go!!!!
Remember this was just one gym card. His training and vast variety are much more fully detailed in a number of his sanctioned books by John Little. Like taking a couple of workouts any of us do and then thinking it was what we did all the time.
Totally. "Variety" is the best training program. Learn things about yourself and grow.
hello it would be great if u do a VIDEO about Bruce lee about A DAY WITH BRUCE LEE it should show WHAT THINGS OR TRAINING HE DID IN A DAY
Honestly, Arnold and Bruce Lee are my inspirations for training.I train my forearms a lot.
I aspire to Bruce because he's natural and I love the idea of having core strength, muscle control and indurance over big bulky muscles
Same everyday I train my forearms and calves and other more 😉
bruce lee workouts are crazy, thats why he's a legend
Hazimo 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻🥋
@Brick Schitthouse really what the hell does that matter, unless your a professional fighter? Which he was not. He is was athlete, a martial artist, actor all of these he was a success.
@Brick Schitthouse he wasn't a professional fighter! A prize fighter, or a tournament junky. That doesn't mean shit. Do you honestly think Lee couldn't fight? Only a fool would think that. Just because he didn't choose that career path do not discredit his abilities or achievements. As if being in a real fight legitimizes everything. Anyone who thinks Lee was a "fighter" got it wrong, besides fighting doesn't mean anything there is always someone gonna whoop you. Ask Rousey, McGregor, and Diaz. So again what does it matter? Bruce Lee was a badass that cannot be denied.
@Brick Schitthouse How the fuck would someone make a New martial arts style without having to fight at all? Omfg You're so delusional and jealous of what he had become. How bout you stop being lazy and start doing push-ups yourself?Lol nitwit.
@Brick Schitthouse Bruce didnt fight? LOL The best karate fighters even went flying after his 1 inch punch and you expect us to believe on your shit? LOOOOL
I feel like you are missing out a very important fact - besides his 3 times per week routines at the gym, he was doing martial arts, stretching, conditioning for 6 hours or more every single day
Not really 6 hours lol
@@juan1073 How would you know, were you there with him??
Superb 👌 👏 👍 🙏
As I've heard long ago..he also did heavy rack pulls.400lbs plus
At 11:45, which movie is that?.... Your explanation is good but if you add weekdays and explain, for example - put text Monday, next Tuesday etc... and text of workout beside your workout and pictures of Bruce Lee if available... That would be useful for better understanding the workouts. Thank you...
What happens if you add minor finger and wrist weights while punching and toe and ankle weights while kicking? I think there's a way to 'add' to the shadow boxing exercise kata movements calisthethincs and stretching exercises?
The mind and spirit are the key to martial arts
Hi, I have a question about how I should divide the training day to perfect Bruce Lee's exercises. Should I divide like this? For example, 1 week includes 3 days of weight training as you said, during those 3 days I divide the following: day 1 exercise, day 2 cardio, day 3 back bucket, day 4 cardio, day 5 full body, 6th day cardio. My opinion like that do you have any better opinion? Please let me know. Because I'm not really good at English, I can't fully understand the video.
In the list where is the repeat in the exercise!? And the time is explained the time he finish the exercise!?
What about the book is it available know?
And where i can found it to buy it
And thanks alot
He was ahead of his time.
the focus on the Lats is because he's a martial artist. Lat's are important for throwing monster punches and kicks.
Thanks!
good job buddy :)
"Good mornings"helped my lower back far more than dead lifts ever dog. I do martial arts. Do both though!
That's what did bruces back in I heard
don't look at his workout as a bodybuilder but a martial artist
which makes alot more sense, his legs are the most functional part of his body, explosive, fast, endurance, complete balance in each step, I can see why he never went super heavy on them, he used them ALL THE TIME not only muscle training, running, cycling, jump rope, kicking, calisthenics, ect
Even today there's no one as good as Bruce.He was years ahead of anyone. No one will ever come close to what he achieved.
i will be the next Bruce Lee
@@_uchiha Yeah... That's what they all say. Good luck with that!!!! :)
@@MrDravenLeeBruce was an actor not legit
@@AwakenZen No of course he wasn't lol
@@MrDravenLee The truth hurts lool
For his gym card, you said he does more wrist curls, please could you tell me how many more does he do, at what weight and how many times he does it?
“If you think curls aren’t functional, you’ve never wrestled before”
Bruce Invented Beastmode.
bruce lee me enseño a entrenar mi espíritu
I think the running at the end was to warm his blood up for stretching afterwards, which the guy most likely forgot to mention.
Yes