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THE POWER OF THE DRAGON

Develop Strength Bruce Lee’s Way.

By: Justin Frost and Ted Wong.

Bruce Lee E-Paper – I

Published by – The Wrong Brothers

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Did Bruce Lee take his training seriously?

"While Bruce was in Hong Kong filming in late 1971 or early 1972, he had his weight equipment

and training gear shipped to him," says Ted Wong, who met Lee in 1967 and trained with him for

more than six years. "He wanted to stay in shape. So we packed his bags, but we did not send any

clothes because he said he could buy them cheap in Hong Kong. We just packed training

equipment. When he saw all the bags filled with training equipment, he laughed and said, ‘Now I’m

going to be able to do lots of training.’"

And train he did.

"Bruce considered training number one," says Wong. "He was constantly training. When he

watched TV or went to the movies, he conditioned his knuckles. When he was driving, he worked

the hand grips. If he walked to a bookstore and came to a hill, he always ran. He never wasted

time."

Why was this man so obsessed with training? Several reasons.

First, according to Lee, training was important because you couldn’t perform up to your capabilities

if you weren’t in shape, Wong recalls.

"Lee felt you had no business being in the martial arts if you weren’t in shape," says Wong. "If you

weren’t in shape you couldn’t be 100 percent efficient."

Second, he had lofty goals.

"He wanted to be the best," says Wong. "He wanted to be the best martial artist."

And no one could dispute that he was .

Lee’s Thoughts on Strength

To get in excellent shape, Lee felt you needed strength, Wong notes.

"He considered strength training very important," Wong says. "He was constantly looking for ways

to improve, including weight training and isometrics."

Although Lee felt strength was important, he did not believe bodybuilding was the answer, Wong

says.

"He felt it was important to have definition, but he did not feel you had to overboard," Wong says.

"He did not feel it was necessary to develop large muscles. On the other hand, strength and

definition enhanced certain functions, such as kicking and punching."

And Lee’s conditioning entailed more than hand grips, sit-ups, weights, running and conditioning

drills.

"A lot of the time he read books and analyzed different arts," Wong says. "He had a keen eye and an

analytical mind. He did a lot of researching."

While you may never develop Lee’s skills, you can certainly train the way the "Little Dragon" did.

Following are a few of the exercises Lee used to develop power.

Lee’s Strength Routine

Barbell Push

This exercise strengthens your arms, forearms, shoulders, biceps, lats, triceps, chest and abs.

"This exercise works almost your whole body," Wong says. "It’s really good; it’s effective. But it is

also very difficult. Although Bruce lifted a lot of weight, most people can’t. I remember trying to

lift what he used, and I couldn’t even hold it."

To begin, stand with your feet slightly wider than shoulder width. Squat, grab the barbell with an

underhand grip and stand up. Keeping your elbows by your side, raise the weight straight out, hold

for a second, return and repeat.

Do three sets of 8 to 12 repetitions. When you’re done, do three sets of 8 to 12 reps with an

overhand grip.

Punching With a Dumbbell

This exercise improves your shoulder endurance, which is vital for sparring.

"Bruce did this drill a lot." Wong says.

Hold a five-pound dumbbell in each hand, assume a fighting stance and alternate throwing punches

with each hand.

"Do these moderately fast," Wong says.

To prevent an injury, however, don’t throw your punches too fast. Do two to three sets, 10 to 15

reps per set.

One-Hand Dumbbell Drill

This drill strengthens your wrist, which means your punches will be stronger. Lee used this exercise

to enhance his one-inch punch, Wong notes.

"When your wrist is strong, you get more power," he says. "And it’s good when you’re in close

range because there isn’t much room for your wrist to travel. This is a good drill for the one-inch

punch."

To begin, stand with your feet about shoulder-width apart, and hold a five-pound dumbbell in your

right hand. Keeping your arm to your side and using only your wrist, raise the dumbbell as high as

you can and lower it as far as you can.

Do two sets of 25 reps. When you’re done, do two sets of 25 reps, moving your wrist from side to

side as far as you can.

Isometrics

"This is isometric training for power punching," Wong says. "It was one of Lee’s favorite drills

because it built speed and punching power at different ranges."

To do this, you can use a jump rope, a karate belt or a strand of rope.

To begin, assume a fighting stance and hold the rope in both hands. Place your left hand behind

your back, wrap the other end around your shoulder and throw a short-range punch. Hold it for five

seconds, extend your punch to ¾ distance, hold it for five seconds, extend it to full range and hold.

For each arm, do five sets of five reps.

Board Isometrics

This drill is for leg strength and mobility.

"This exercise really puts pressure on your knees," he says. "It’s intense."

To do this drill, you’ll need a four-foot long board with a shoulder harness strapped in the middle.

To begin, assume a fighting stance on the board and place the harness around your neck. Exerting a

constant upward pressure, lean forward and then lean back.

"This drill enables you to develop explosive power and to close the gap [more efficiently]," He

says.

Do three sets of one minute. As you improve, increase your time.

Hand Isometric Drills

This drill strengthens your forearms, which is great for trapping and punching.

You will need the board for this exercise also. Stand with your feet shoulder-width apart, wrap the

straps around your forearms and exert pressure upward.

Do three sets of one minute. Don’t rest more than one minute between sets.

Bull Worker for Punching

This drill also strengthens your punching power.

To do this drill, you’ll need a Bull Worker, which you may be able to find at a sporting goods store.

Assume a fighting stance, hold the bow straps in each hand, and throw as many punches as you can,

as fast as you can.

"Do these real fast, and do as many as you can," Wong says.

Do two to three sets. You can throw backfists or straight punches. This device also enables you to

adjust the tension.

(eBook - Martial Arts) - Bruce Lee - The Power Of The Dragon.pdf

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