Bruce Lee's daily exercise

"To increase speed, you must practice fast movements." -- Bruce Lee -- To increase speed, one must focus on speed, not power, and if one is striking at full power at all times, one will lose speed. However, speed or power practiced in training will be useless if the movement is sluggish and does not combine the power and speed practiced earlier.

A very good fighter can strike his opponent harder and quicker without much effort, and he is not hit by his opponent, because he always hits his opponent first just as he happens to be about to start a kick or punch, but of course there is a question of timing. However, this goes to show the importance of the perfect combination of speed and timing.

Other Factors in Speed Training

Speed training consists of three elements: displacement speed, reaction speed, and movement speed. However, the requirements for speed quality in technical combat sports are highlighted in the speed of reaction and speed of movement. Therefore, the speed of reaction to all kinds of information in the confrontation and the speed of attack is the key factor to win.

One, the speed of reaction

In technical combat or training, the speed of reaction depends on the signal through the reflex arc of the time required. The so-called reflex arc refers to the reflex activity through the neural pathway. It includes: receptors - afferent nerves - nerve centers - efferent nerves - effectors.

The main factors affecting the speed of reaction

(1) The functional state of the nerve center is one of the factors affecting the speed of reaction. When you are not well rested and fatigued, your reaction will be slow; if your functional state is good

good and your excitability is moderate, your spirit is relaxed and your attention is focused, your reaction will be fast.

(2) The speed of reaction is related to the sensitivity of the receptors. That is, the more sensitive the receptors are, the faster the information will be received.

Third, the means of reaction training

(1) the use of sudden signals to train the boxer's reaction speed to the signal. Here, training can be done with simple or complex signals depending on the situation.

(2) Moving target and selective practice. That is, in different situations where the target moves and changes, let the boxer react quickly, or with the alternating changes of various signals

let the boxer choose quickly accordingly.

Four, to gain speed must pay attention to matters

(1) to reduce viscosity and enhance flexibility to do specialized training.

(2) Master the correct posture, because posture is the basis of all actions.

(3) Developing visual and auditory insight.

(4) Respond quickly to habitual ways and react accordingly to sudden changes.

V. Reasons that make reactions prolonged

(1) When you are particularly easily agitated.

(2) When you are very tired.

(3) When you no longer train or can't keep training.

(4) When you have trouble concentrating your energy or attention.

Sixth, improve the speed of the conditions

(1) often practice or increase the maneuvering and flexible changes in their own techniques and footwork.

(2) Streamlining of movements.

(3) Overcoming fatigue.

(4) Full use and utilization of physical and mental alertness. That is, use your imagination to the fullest and anticipate how your opponent might attack,

and put yourself mentally in a position to actually fight.

VII. Elements of faster movement

(1) Warm-up or preparatory activities to minimize muscular blockages and increase tendon elasticity and limb suppleness; in order to adjust to the

higher skill physiological state of movement.

(2) The maintenance of proper muscular contraction, so that the arm, like a compressed spring, springs out when relaxed; followed by "muscular freedom,"

that is, freedom from any tight clothing.

(3) Mental concentration.

(4) The habit of quick and sharp vision, so as to develop the habit of quick reaction.

VIII. Timing of the lengthening of the opponent's reaction

(1) At the moment of completion of the movement.

(2) When the external stimulus is more complex.

(3) When the opponent inhales or does preparatory activities before the attack.

(4) When the opponent finishes the attack and closes his hand.

(5) When the opponent's attention and eyes are distracted.

(6) When the opponent is out of balance mentally and physically or is affected by emotions such as anger or fear.

The training of the speed of punching

The speed of action, in addition to the information in the reflex arc of the various links in the speed of conduction, but also with the nervous system on the ability to command the muscles have a close relationship. The following will Bruce Lee's main means of training speed of movement is introduced as follows. First, the need to signal the rhythm of stimulation to improve the speed of movement and the sense of rhythm of the actual combat. For example, Bruce Lee with the help of fast-frequency music, to train themselves with the rhythm of the music and the ability to make fast, coordinated rapid movements. This can make their own rhythm of the fight becomes uncertain, forcing the opponent can not catch and use, this is also the ultimate goal of the fight. Secondly, it is necessary to reduce the space to complete the movement or shorten the time to complete the exercise to improve the speed of the movement. And for the same technical movement, the shorter the reaction time, the better. Third, to increase the difficulty of the exercise, so that the effect obtained when completing the movement under more difficult conditions can be translated into the speed of the movement. For example, when you perform punches and kicks, you can put weight on your arms or legs, and when the load is removed, the movement is accelerated.

So how do you practice speed? The first step is to hit the speed ball, and then it's a combination of palm exercises and coordination training.

I. Speed Ball Exercises

Bruce Lee believed that the speed ball not only trains you to perform flexible dodges, but also enables you to repeat moves quickly. To improve your speed, you need to focus on speed, not strength. This is because if you are striking at full power at all times, then you will lose speed. In Jeet Kune Do, the speed ball, in addition to having a significant effect on improving specialized qualities, also enables the practitioner to master a variety of striking angles and to practice both hands and feet. The use of such equipment on the training of visual reaction, nerve reaction, judgment of attack and defense distance and speed are of great help. The specific method of practicing speed ball is that the dominant forehand is generally used for fast attacks, while the backhand is used for power attacks. However, as your skills improve, you can use both hands to strike with a variety of punches. Here, the timing of the attack is especially important. However, it is important to note that when the rhythm of the punch is disrupted and the ball is wobbling, it is important to stop the ball from wobbling before throwing a punch, as punching at a wobbling ball is a foolish risk, as it is not advisable to damage the wrist and hand, as well as disrupting the rhythm of one's movements.

Two, palm exercises

In the training of the Interceptor, for the training of speed, this is an effective exercise, in addition to the improvement of reaction is also quite effective. When practicing, Bruce Lee can stand about an arm's length away from the companion outside, and let the companion's two hands in front of the chest apart about 30 centimeters; at this time, Bruce Lee can pass his fist from between his two hands and hit his body or face, but should pay attention to, don't let the opponent's two hands to clip their fists, in order to protect their opponents, you can let your opponents to wear a protective gear, to ensure the safety of the opponent. If your partner fails to clamp your fist, you can ask him to narrow the distance between his two palms to 20 centimeters again, and at the same time you can move away from him to increase the difficulty of the exercise.

Three, with the training

In any training, there are many factors that cause fatigue of the boxer, emotion is one of them. Good passionate emotion will make the human brain nerve activity in an excited state, the muscles and muscles can also play a role in promoting the ability to increase the strength, and at the same time accompanied by a happy mood and self-confidence. Interest in training is the main source of the boxer to form a positive emotional state. In addition, can stimulate the boxer's interest in training, not only with the training content and the boxer's interests and hobbies have a relationship, but also with the training methods, methods have a relationship.

The training of kicking speed

Like Bruce Lee, such a good boxer, kicking legs always look so easy, skillful and accurate, elegant and pleasant. When he rushed to his opponent, he could easily attack with his legs and leave freely, and always seemed to be able to attack his opponent wisely. His opponents not only could not find the right moment in front of him, but also gave away their own intentions. The well-known "Li San Kick" relies on its speed to ensure its effectiveness in combat.

I. Elements that determine the speed of a kick

Interceptor kung fu is known for its fast, fierce, powerful and whirlwind-like kicks, but it is difficult to train. Bruce Lee once said, "In the world of martial arts, it is all about real kung fu, and anything that is just a fluke will not be able to avoid the fate of failure." In order to practice his lightning-fast leg technique, you must first understand and master the elements that determine the speed of the leg strike. These elements include the following aspects.

(1) relaxation: Bruce Lee said: "relaxation does not mean loose slack, not to mention sluggish." For a good boxer, relaxation also avoids

exempted from the human body active muscle and antagonistic muscle incoordination produced by the muscle energy and easy to cause or premature fatigue of the hold disease, so that the action by the attack

preparation to the completion of the attack between the action of the shortest possible time, but also because of the limbs are tense and stiff, so that the start of the delayed cordiality, kicking delayed

returning to the defense is also delayed.

(2) correct posture coordination: Bruce Lee had stipulated that the posture of the action should follow a certain law, and this law is not a side kick must heel

focus on so dull (Bruce Lee said, as long as you can knock out the opponent is a high art, regardless of what method you use), but that

colorful action, issued by the posture should be the most economical, the most direct, and there should be no unnecessary

It is the opportunity to ensure speed that the movements and postures should be the most effortless, the most direct, and not redundant, additive, which would inhibit the body's ability to launch an attack,

and tend to fatigue or lengthen the line of attack.

(3) effective adjustment: as a boxer, that is, it is not possible or necessary to always maintain a fast speed of attack and defense, experienced boxers will effectively adjust the speed

degree, reduce unnecessary physical exertion, save energy, in order to improve the hit rate of rapid attacks, and can create the illusion of fatigue to confuse the opponent, and thus ultimately defeat the opponent.

Second, the training method of the speed of leg strikes

The practice of the speed of the leg law of the intercepting fist has speed ball exercises, sprint running exercises and boxing hand pad exercises.

(1) speed ball exercises: this exercise is similar to boxing speed training, the difference is that the change of boxing for the leg.

(2) sprint running exercises: sprint running is very important for practicing the speed of moving and kicking, because in the process of running, the leg can be 7-9 times per second,

If this speed is applied to the fight, it can make your skills have a leap. Sprint running exercises are also useful for improving the explosive power of leg strikes.

Three, boxing hand pads practice

In the practice, Bruce Lee's partner can control the height and distance by himself, so that Bruce Lee kicked the target of the activity, thus creating a feeling of real fighting. In addition, because the hand pad holder has great motivation and the hand pad has a certain protective effect, so even if you send out the maximum attack force, it is not easy to kick and hurt the opponent, so Bruce Lee can go all out for training.

Abdominal muscle training

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Bruce Lee had strong abdominal strength. He often said, "One of the most important forms of fighting is boxing. In order to adapt to boxing, the abdomen must be able to withstand punches." To this end, he synthesized several exercises:

Doing "sit-ups" on an inclined board: as shown in the photo on the right, tie your feet, bend your knees, put your hands behind your head, lift your body toward your feet, and repeat the exercise until your abdomen is fatigued. When you can do up to 100 times, you can put a dumbbell or barbell piece on the back of the neck to do sit-ups.

You can also sit on top of the edge of the bench and have an assistant press firmly on the ankles of both feet so that the practitioner can fully extend and flex the body. If the bar is used, it can also enhance the strength of the abdominal muscles. That is, hold the bar hanging in both hands, and then slowly lift both legs until both legs are lifted to the horizontal position, maintain the posture, the longer the better, each time to do as much as possible over the last time.

Another way to strengthen your abs is to lie on the floor with your back flat against the floor, then slowly raise your head until you can see your feet. Both legs together and straighten slowly lift, as high as possible, and then both legs to restore, repeated dozens of times, until exhaustion. If you have a weight bench, you should also do the exercise as in Figure 2 above. This kind of exercise is also good for strengthening the strength of the lower back muscles. For abdominal strength, a solid ball can also be used by having an assistant throw it at one's abdomen and letting the ball hit one's body before grabbing it. If you are doing this exercise alone, use a heavy duty punching bag instead of a solid ball, swing the bag, and stand the bag against your body. You must puff outward and tense your muscles when you are struck in the abdomen. And the blows should be light to heavy, do not rush.

In all the parts of the body that Bruce Lee practiced, his abdominal muscles are the most striking: solid as a rock on contact, resistant to attack, well-defined. According to Bruce Lee, the abdomen is one of the most important muscle groups needed for fighting techniques. This is because in real combat, every movement requires some degree of abdominal feats. Perhaps more importantly, the "abdomen" is similar to a shell that protects your ribs and visible organs.

Bruce Lee, a health fanatic and recognized top fighter, was always looking for new ways to optimize his body, often using new methods to try to achieve the best results. He felt that many of the fighters of his day lacked the health to sharpen their striking skills. In his yarrow, "The Interceptor," he wrote: "Exercise is one of the most neglected sports, and the great majority of the time should be devoted to the performance of skills, and very little to the performance of techniques used in competition."

Black Belt Magazine manager Mito B. Juyehara recalls, "Bruce Lee always felt that if you don't have a well-developed abdomen, you don't have the right to do any tough martial arts." Bruce Lee's wife, Linda, believes his ex-husband "was a fan of abdominal training." He was always doing exercises such as push-ups, Roman chair exercises, leg lifts and gargling and chewing. According to some of Lee's training journals, his ab routine included:

Twisting four times for 90 repetitions; sit-ups four times for 20 repetitions; leg lifts four times for 20 repetitions; oblique twists four times for 50 repetitions; and frog kicks four times for 50 repetitions.

Lee continued to study the method, adding to the program with sit-ups, side bends, leg lifts, downward twists and backbends.

The downward twist exercise was a particularly difficult technique that Bruce Lee used to build abdominal strength. After lying on the bench he grasped the subsidiary pillar with both hands and lifted his body with only his shoulders for support. The leg lift is performed by locking and straightening the knees and lifting the lower back off the bench. Bruce Lee's co-star, Boro B. Young recalls that his friend Bruce Lee did this exercise by placing only his shoulder blades on the end of the bench so that his suspended legs and torso were horizontal off the bench. "In this way, he was able to situate himself perfectly horizontally in mid-air."

Of course Bruce Lee's washboard abdominal muscles didn't just come from abdominal training; he was also an enthusiastic proponent of cardiovascular conditioning and regularly ran, jumped rope and rode a training stationary bike, among other things. Bruce Lee's runs typically covered distances of two to six miles and lasted about 15 to 45 minutes. According to Bruce Lee's friend and partner actor Bob B. Weir's introduction. Bruce Lee was an accomplished 5-mile track athlete. He ran backwards, sprinted a mile against the wind, walked a mile, and ran a mile ...... Bruce Lee was able to alternate runs when he rode a training stationary bike, which he could ride for 45 minutes (about 10 miles). Bruce Lee's student Herb B. Jackson recalls another, more specific method that Bruce Lee used to strengthen his muscles. According to Jackson, Bruce Lee rode his training stationary bike strapped into a sana belt, which he firmly believed gathered heat to his abdominal muscles and helped him lose weight.

Another way Bruce Lee looked for ways to enhance his abdominal feats was with food. According to Linda, he began to get serious about his food intake soon after he moved to the United States. He became interested in healthful foods with high protein. "He ingested powdered milk, ice water, bananas, eggs, canola oil, peanut fenugreek and chocolate sorbet several times a day." Linda recalls that Bruce Lee's waist varied between 26 and 28 inches. He also drank his own juices made from vegetables and fruits - apples, celery, carrots, etc. - via an electric blender.

Bruce Lee consumed a small amount of vegetarian food and a lot of fruits and vegetables, and in later years he became very adept at utilizing vitamin supplements, equipping himself with the right amount of vitamins every day.

Endurance Training

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One of the most neglected aspects of training for martial arts athletes is physical fitness. They tend to spend an inordinate amount of time enhancing their skills and techniques, while training very little in the area of physical fitness. Bruce Lee was a classic body builder. He trained consistently every day and never let work interfere with his training. He would run 6.4 kilometers in 24-25 minutes every day. There was no special place to run, so he often practiced on the beach, in the park or in the woods. He often rides a stationary bike immediately after running. Bruce Lee used jumping rope as another endurance exercise in his training routine. This exercise builds endurance and can make you lighter on your feet. (It has been scientifically proven that ten minutes of jumping rope provides the same amount of exercise as 30 minutes of trotting.)

Skipping rope is also useful for enhancing balance. The method is: jump with one foot, lift the other foot forward, and then alternate, the rope changes every turn of the week, jump at a faster pace, reduce the amplitude of the wrist and arm swing, when the rope around, the foot jumps slightly off the ground, just enough to let the rope through. Jump for 3 minutes (about a round of boxing), then rest for 1 minute, and then the next set of exercises, each training three groups can be. When you feel comfortable with this amount of exercise, you can remove the intermediate rest period and do the exercises for 30 minutes straight.

Only strict, continuous practice can enhance endurance. Force yourself to train to the limit, practice until you can't catch your breath, and prepare to be sore all over for a day or two. What is considered the best method of endurance training is to practice at high intensity for short periods of time over a longer training period. It usually takes several years to reach an optimal state of endurance. However, once this high intensity training is stopped, endurance is quickly lost.