A legendary figure who combined the worlds of cinema and the martial arts to revolutionize the entertainment industry, this article on Bruce Lee’s training routine is an attempt to portray his impact on popular culture, along with his uncompromising abilities. peers and charismatic presence across the generations. According to Chuck Norris, Bruce Lee was the hardest-working person he had ever seen, which is reflected in the extraordinary training plan that followed.
Although Bruce Lee left us very early for the heavenly abode, his innovative approach to martial arts, philosophy and training methods still resonates with people today. So let’s try to understand how he perceived and practiced these disciplines throughout his life that made him an inspiration and idol for many young adults even years after his death.
Who is Bruce Lee?
Bruce Lee, born Li Jun Fan on November 27, 1940 in San Francisco, USA, and later raised in Hong Kong, was a celebrated actor known for his martial arts skills. He played a significant role in popularizing martial arts films in the 1970s. His introduction to the entertainment industry was early due to his father’s involvement in opera and acting. Since he was a child, he has often played roles such as a street urchin. During his teens he got involved with local gangs, prompting him to learn kung fu for self-defense. Lee also excelled in dance, winning the Hong Kong cha-cha championship in 1958. He tragically died on July 20, 1973 in Hong Kong.
Due to concerns about his street fights and encounters with police, Lee was sent to the United States after he turned 18. He lived in Seattle, finishing school and studying philosophy and theater at the University of Washington. While there, he established his first martial arts school and later moved to California in 1964, founding a second school and creating his own technique called Jeet Kune Do. After attracting attention for his skills, he was cast in the TV series The Green Hornet. Facing difficulties finding acting roles after the show’s cancellation, he returned to Hong Kong in 1971, gaining success in films such as Fists of Fury and The Chinese Connection.
Capitalizing on his newfound influence at the box office, Bruce Lee formed his own production company, taking on multifaceted roles in his next film, Meng Long Guo Jiang (1972), also known as Way of the Dragon or Return of the Dragon. His next work, Enter the Dragon (1973), marked a pioneering collaboration between Hong Kong and US production entities, launching Lee to international stardom. Lee’s influence grew even after his death, amassing a sincere fan base and becoming one of the 20th century’s greatest pop culture icons. The film Game of Death, which he was working on, was completed with cardboard stunt doubles and likenesses and released in 1978. It is highly regarded for reshaping Asian representation in American cinema. His iconic status was portrayed in an exaggerated and slightly fictionalized biopic, Dragon: The Bruce Lee Story in the year 1993.
Bruce Lee Workout Routines:
Bruce Lee changed the way martial artists trained by recognizing the link between improving one’s fitness and excellence in the martial arts. Rather than prioritizing technique alone as was common in his day, he focused on improving all aspects of his fitness, including muscular endurance, cardiovascular training, bodybuilding techniques, and flexibility. In his workout routines, you can also see a marked development and change in the exercises he has performed over the years. Starting with focused martial arts training, he gradually incorporated more strength training using weight training sessions while ensuring flexibility. Additionally, he has progressed towards a complete workout plan for the whole body as well as overall strength and fitness.
To improve his fighting skills, Bruce Lee developed Jeet Kune Do in 1967, with the aim of combining the strengths of different martial arts in a flexible and adaptable form. This “formless” martial art, inspired by the principles of Wing Chun, emphasizes attack with incredible speed, reflecting his belief in fluidity over stiffness. The fundamental philosophy of Jeet Kune Do, also engraved in its emblem: “Use no way as a way” and “Have no limitation as a limitation”, highlighting Lee’s belief that true martial arts are spontaneous and fluid, like the water, in contrast to the strict practices of his time.
Bruce Lee Workout (weekly schedule)
Fortunately, we have training programs authenticated directly by Bruce Lee. Here is one of his first training routines, conducted at the Hak Keung Gymnasium, a gym in Hong Kong that he attended three times a week. Details were engraved on a gymnasium membership card in 1965:
- Squats: 3 sets of 10 reps x 95 lbs
- French Press: 4 sets of 6 reps x 64 lbs
- Incline Curls: 4 sets of 6 reps x 35 lbs
- French Press: Sets of 4 reps of 6 x 64 lbs
- With Curl: 3 sets of 10 reps x 70-80 lbs
- Two Hand Curls: 3 sets of 8 reps x 70-80 lbs
- Triceps Stretch: 3 sets of 8 reps
- Dumbbell Curls: 4 to Failure x 18 lbs
- Reverse Curl: 4 sets of 6 reps x 64 lbs
- Wrist Curl: 4 sets to failure x 64 lbs
- Wrist Curl: 4 sets to failure x 10 lbs
Interestingly though, this is a list of all the workouts he did at the gym during those years. It reflected his training philosophy of keeping his routines fluid and evolving.
His workouts involved a variety of exercises including compound exercises, speed training, specialized exercises, and individual technique training. From research conducted by various sports magazines, here is a glimpse of what Bruce Lees’ training routine might have looked like during his early training years:
Monday January 1, 1968:
9:20 9:30: Warm up
9:30-9:49: Running
12:0012:45: Performing 500 punches and 300 jabs with fingers
15:00 15:55: perform leg squats, pulley stretches and standing leg stretches and hook kicks
19:307:50: Performing 100 finger strikes and 200 punches
21:00-21:30: Perform 4 sets of sit-ups, 4 sets of side bends and 4 sets of leg raises
Tuesday January 2, 1968:
9:20 9:30: Warm up
9:30-9:49: Running
12:0012:45: Performing 500 punches and 400 jabs with fingers
15:00-15:45: execution of squats, 3 sets of punches, each with weights, then a light bag and a heavy bag
17:15-17:45: Performing 5 sets of sit-ups, 5 sets of side bends, 5 sets of leg lifts 20:20-20:24: Performing isometric forearms
Wednesday January 3, 1968:
7:00-9:00: Performing Gung Fu training
9:00-9:15: Warm up
9:20-9:50: Performing 500 punches (back punch), jump rope 3 sets
10pm-10.30pm: Perform 500 finger strokes
11:05-11:15: Running
15:05-16:00: Perform 4 sets each of high kick stretch and side leg stretch (left and right) and 3 sets each of pulley hip extension, right main hook kick, back hook kick left
Thursday 4 January 1968:
10:35-10:45: Warm up
11:15pm-12:20pm: Throwing 500 left punches, 500 right punches
12:53-13:07: Running
15:05-15:25: Drilling practice with weight and paper, skipping rope
10:05-10:53 p.m.: Do sit-ups 4 sets, calf raises 4 sets, side bends 4 sets, isometric forearm/wrist workout
Friday January 5, 1968:
9:25-10:13: Throwing 500 right punches, 500 left punches
11am: Performing Chi Sao (Wing Chun) practice with Chuck Norris
16:10-17:00: Execution of leg stretching (pulley & stand), straight and lateral, roundhouse kick
8:30pm: Performing Sit-ups 5 sets, Leg Raises 5 sets, Side Bends 5 sets, Isometric Forearm/Wrist Workout
Saturday January 6, 1968:
9:10: Warm up
10:40am: Performing 500 punches, 300 finger strikes
Sunday January 7, 1968:
10:00: Performing 500 right punches, 500 left punches, leg stretching, Chi Sao (Wing Chun) practice
11:30-12:00: Performing isometrics for forearms
21:10-21:55: Performing exercises for the waist and abs such as sit-ups 5 sets, side bends 5 sets, leg raises 5 sets, stop at the gym
The Bruce Lee Diet Plan
Following the wise words of legendary figure Bruce Lee, he emphasized consuming only what is necessary for a martial artist’s needs and avoiding foods with no martial benefit. He meticulously managed his diet not only to balance body fat but also to ensure sufficient fuel for his demanding training schedules.
Lee typically opted for four or five smaller meals a day instead of a few large meals, accompanied by nutritious snacks like fruit. This approach prevents the metabolic slowdown caused by large meals by curbing the excess accumulation of calories in the form of fat. Small, regular meals signal the body to avoid calorie retention, effectively preventing fat storage. He stayed completely away from refined carbohydrates such as baked goods, white rice, breakfast cereals, etc., as he called them empty calories, i.e. foods that are high in calories but do not offer sustained energy.
Bruce Lee had a passion for Chinese cuisine, especially enjoying beef with oyster sauce, and he also incorporated organ meats during his training for their nutritional value. He also had a soft spot for Italian dishes like spaghetti. He was an avid green tea user, as he recognized its benefits including antioxidants, cholesterol-lowering potential, stroke risk mitigation, and blood pressure regulation.
Lee has often mentioned how consuming royal jelly provided him with a quick energy boost before filming. This natural substance is known to be a rich source of vitamin B complex, amino acids and minerals, including substantial amounts of vitamins B5 and B6, acetylcholine, hormones and various beneficial components. It is known to offer numerous health benefits such as antimicrobial, immune system regulator, reproductive health improvement, and antidiabetic properties (1).
Additionally, Lee favored ginseng-infused tea, a traditional Chinese remedy believed to improve circulation, blood supply, and “Yang” energy. (2). In addition to a healthy diet and vitamin and mineral supplements, she has consumed a few additional supplements. This included a protein shake consumed twice daily consisting of eggs, wheat germ oil, peanut butter, bananas, brewer’s yeast and granulated lecithin.
Conclusion
The legacy of Bruce Lee’s workout routine and diet continues to inspire people around the world. His dedication to constant change, evolution and pushing the limits of one’s abilities has made his journey truly iconic. Lee’s innovative approach to training and nutrition was based on his philosophy of the importance of adaptability, fluidity, discipline and self-discovery, which is still relevant today. Bruce Lee’s extraordinary fusion of mental and physical prowess transcends generations, reminding us of the potential that lies within each of us.
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