How did Bruce Lee train? 10 exercises of the legendary fighter – expert analysis

Bruce Lee was a star that shone brightly in the 1950s but went out too soon. According to the most popular theory, he died of brain swelling at the age of 32, but despite his very early passing, the Little Dragon left behind a huge cultural legacy that lives on to this day.

Bruce Lee was the idol of an entire generation, he transmitted to society a model of healthy lifestyle, excellence in martial arts. To always stay at the top, he constantly trained. Today, together with the coach, we will talk about one of the grueling training of the master of kung fu in 1965.

master of sports in hand-to-hand combat, powerlifter.

“Bruce Lee’s training regimen is one of the most discussed topics in fitness and martial arts. Let’s take a look at the exercises included in his training program and evaluate how accessible they are to the average person.”

How did Bruce Lee train?

A flawless body and crazy records that cannot be explained, many made and make many people think that Bruce Lee is an invulnerable man or not a man at all. Otherwise, how else to explain the push-ups from the floor on two fingers or the ability to catch a grain of rice with chopsticks.

In fact, all the achievements of the legendary fighter testify to his unconditional talent for martial arts and physical activity, but let’s not forget that talent without training will not develop properly. So everything Bruce has achieved is the result of powerful work on the body.

List of exercises:

• squats: 3 sets of 10 reps – 43 kg;
• French press: 4 sets of 6 reps – 29 kg;
• biceps flexion lying down: 4 approaches for 6 repetitions – 16 kg;
• push-ups: 3 approaches for 10 repetitions;
• “sunshine” with dumbbells: 4 approaches – 7 kg;
• back bending of arms with barbell: 4 approaches for 6 repetitions – 29 kg;
• wrist flexion: 4 approaches – 29 kg;
• wrist flexion: 4 approaches – 4.5 kg;
• squats: 5 sets of 12 reps – body weight;
• toe raises: 5 sets of 20 reps – body weight.

Can an average person perform this workout?

The workout is extremely varied and involves many muscle groups. And, despite the fact that it was practiced by such a famous fighter and actor, it has simple elements that everyone can do. For example, squats and toe raises. And, of course, push-ups – also a basic exercise. But with other elements, everything is a little more complicated.

The next exercise is the French press. It works the triceps and requires good strength and control. On an ordinary person without proper sports training, such an exercise can have a detrimental effect. The most important thing is the correct movement of the arms, so choose the weight wisely.

Maxim Ilgov: “As for biceps flexion in the supine position, the average weight for this exercise for beginners is about 7-12 kg. 16 kg is too much for beginners, but if you do it regularly, you will be able to do it. Squats with a weight of 43 kg is, of course, overkill. For beginners, the average weight for squats is about 50-60% of body weight, so when choosing dumbbells or other weights, use these values.

If you take a smaller weight than Bruce Lee, you will be able to do the “sun” with dumbbells, and you will be able to perform wrist flexion with the same condition. But back bending of arms with barbell is a difficult exercise that requires developed biceps and forearms, it will be too difficult for beginners.

Maxim Ilgov: “For an ordinary person without training, such training can be extremely difficult and even risky, especially if you perform exercises with the same weights that Bruce Lee used. It is important to remember that Bruce Lee was a professional athlete with many years of experience and an outstanding level of physical fitness”.

To summarize, there is no point in such a workout for the average person. You will only harm your body. Individually, the exercises in this workout may be useful, but in such a large number – definitely not. Before starting any workout program, we recommend consulting with a fitness instructor and a doctor, especially if you have medical conditions or physical limitations. The training plan should be tailored to your individual fitness level and health.