I recently read The Art of Expressing the Human Body, edited by John Little. It was excellent and outlined many of the workouts that Bruce Lee used throughout his life. Bruce wanted to engage in activities to support his martial arts and designed his workouts to promote endurance, weight training, and flexibility.
I have included his weekly schedule which includes endurance, weight training, and flexibility. He did different activities at different times throughout his life. He would also do circuit training instead of the following workout plan.
General Observations
Looking at the schedule he took Sunday off to rest and let his body recover. Each day he engaged in stomach, flexibility, and endurance.
Stomach and Waist
He spent every day working on his stomach. He believed his core was very important to his martial arts.
Flexibility
He also spent every day on flexibility. It makes sense that he valued flexibility so much to help his kicking and punching.
Weight Training
He did dedicated weight training three times a week to give his body time to recover. The types of exercises he chose were to support his martial arts. They include focusing on legs, chest, arms. This makes sense to help his kicks and punches. He had two different routines.
Punching and Kicking
He engaged in multiple types of punches and used both the heavy and speed bags. He also engaged in multiple types of kicks.
Endurance
He also spent each day on endurance. He wanted to make sure that he had enough energy in a real fight. He also varied the type of endurance activities to running, cycling, and jump rope.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Flexibility | Flexibility | Flexibility | Flexibility | Flexibility | Flexibility |
| Stomach and waist | Stomach and waist | Stomach and waist | Stomach and waist | Stomach and waist | Stomach and waist |
| Endurance (running) | Endurance (cycling & jump rope) | Endurance (running) | Endurance (cycling & jump rope) | Endurance (running) | Endurance (cycling & jump rope) |
| Punching | Kicking | Punching | Kicking | Punching | Kicking |
| Weight Training | Weight Training | Weight Training |
Flexibility (every day)
Front stretch: stand, legs straight, bend and touch head
Side stretch: stand, raise one arm, knees straight, bend to other side
Hurdle stretch: sit, extend one leg, bend other leg at 90 degree angle, lay flat
Sit stretch: sit, bend legs, feet together, push knees to floor
Sliding stretch: bend knees, move one leg to front and then back
Front pulley stretch: need pulley
Side pulley stretch: need pulley
Stomach and Waist (every day)
Sit up: 15 to 20 per rep; roll your torso; hold for 1-2 seconds; twisting elbow
Side bend: stand, hold a dumbbell in one hand, bend to the side of dumbbell
Leg raises: lie on back, raise legs 18″
Flag: lay on back, hold supports and lift body to 45 degree angle, only shoulder touching
Twist: stand, hold a stick on back of shoulders, turn to side
Back bend: Stand, one leg in front, knees straight, bend back
Weight Training (T, Th, S)
| Routine 1 | Routine 2 |
| Clean and press 2×8 Squat 2×12 Pullover 2×8 Bench Press 2×6 Good Morning 2×8 Curl 2×8 | Clean and press 4×6 Squat 4×6 Good Morning 4×6 Bench press 4×5 Curl 4×6 |
Kicking (T, Th, S)
Side kick, hook kick, spin kick, rear front thrust (also know as push kick), heel kick (also known as push heel kick)
Punching Jab, cross, hook, overhand cross, combinations, platform speed bag workout, top and bottom bag
Endurance (M, T, W, Th, F, S)
Running (M,W, F)
Cycling and rope skipping (T, Th, S)
Final Thoughts
Remember that this information is for general informational purposes only. You should always consult a medical professional before engaging in any exercise program. As with all things, Bruce Lee would not want you to accept this as the entire truth. He would encourage you to explore it and see what works for you. Do not be afraid to modify this plan and adjust based on your own personal experience. “Adapt what is useful, reject what is useless, and add what is specifically your own.” Bruce Lee
Resource:
The Art of Expressing the Human Body, John Little, Editor, Tuttle Publishing, 1998. Volume 4 of the Bruce Lee Library, commissioned by the Bruce Lee Estate. Includes workouts, circuit training, weight lifting, and stretching. Put together by John Little, Bruce Lee historian.
Pixabay (Stretching images).
AI Narration provided by elevenlabs.io. Bruce Lee quotes read by AI voice over.
Leave a Reply