THE POWER OF THE DRAGON

Develop Strength Bruce Lees 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 Im
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 couldnt perform up to your capabilities
if you werent in shape, Wong recalls.
"Lee felt you had no business being in the martial arts if you werent in shape," says Wong. "If you
werent in shape you couldnt 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.
Lees 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 Lees 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 Lees skills, you can certainly train the way the "Little Dragon" did.
Following are a few of the exercises Lee used to develop power.

Lees 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. "Its really good; its effective. But it is
also very difficult. Although Bruce lifted a lot of weight, most people cant. I remember trying to
lift what he used, and I couldnt 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 youre 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, dont 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 its good when youre in close
range because there isnt 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 youre 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 Lees 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 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. "Its intense."
To do this drill, youll 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. Dont rest more than one minute between sets.

Bull Worker for Punching

This drill also strengthens your punching power.

To do this drill, youll 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.

Bull Worker for Trapping

Again, you will also need the Bull Worker for this drill, which strengthens your forearms for
trapping, grabbing and hitting.
Assume a fighting stance, place one end of the Bull Worker against your abs, and hold the other end
at about head-height. As quickly as possible, pull the top part toward your abs, return and repeat.

What Made Bruce Great?

So what made Bruce Lee as great as he was?
Strength training? Genetics? Intensity?
"I think there are a lot of factors, but I think it was his drive," Wong says. "For example, he always
told me you had to put 100 % effort into everything you did. He said, When you throw a punch,
put everything into it. Dont just go through the motions. To this day I remember that, and its very
important to me."

Important Note
This is the first E-Paper on Bruce Lee released by The Wrong Brothers. We will soon release the
second E-Paper on Bruce Lee And Jeet Kune Do as soon as we have some new material on Bruce
Lee. Our dream is to compile an E-book that contains all the information on Bruce Lee and Jeet
Kune Do. So if you have any information on Bruce Lee or his exercises, then please contact me at
wrongbrothers@yahoo.com . We will put it in our next E-Paper along with your name. All you
Bruce Fans lets join our hands together and publish an E-Book on Bruce that has never been
compiled before. Come and be a member of Bruce Lee's P2P (Peer to Peer) Community.
Please Share Any Information or Exercises about Bruce Lee over P2P Networks (Kazzaa,
Morpheus, Grokster, File Share, etc)
The Wrong Brothers, 12th Aug 2002

Bruce Lee's Speed Training

by Bruce Lee and M. Uyehara

What is speed in fighting? Is it the velocity of your hands, feet and body movement? Or are there
other, prevalent essentials in a good fighter? What is a good fighter?
A good fighter is one who can hit his opponent quicker, harder, without much perceptible effort, and
yet avoid being hit. He doesn't only possess a pair of fast hands and feet and quick body
movement, but he has other qualities such as non-telegraphic moves, good coordination, perfect
balance and keen awareness. Although some people are endowed with a few of these qualities,
most of these attributes are developed through hard training.
All the strength or power you have developed from your training is wasted if you are slow and can't
make contact. Power and speed go hand-in-hand. A fighter needs both to be successful.
One immediate way to increase your speed at impact is to "snap" or "whip" your hand just before
contact. It is the same principle as the overhand throw. For example, if you throw a baseball with a
full swing and snap your wrist at the last moment or the tail end of your swing, the ball will have
more velocity than without the snap. Naturally, the longer swing with a snap will have more
acceleration at the end than a shorter swing with a snap.
Speed in Punching
The backfist is not the quickest or strongest technique because you can't utilize your entire body in
the movement. It is, however, one blow that you can apply the whipping or snapping motion to.
The backfist is usually thrown at your opponent's head, and it is used heavily in combination with
lop sao (grabbing -the-hand techniques). It is delivered from shoulder height but can also be used
as a surprise attack and can be launched anywhere from your waist to your shoulder. It is very
difficult to block once you have acquired non-telegraphic moves.
Although some power is lost in this punch, it is compensated for or redeemed when combined with
lop sao. If you can develop a strong pulling power in your arm, you will be able to jerk your
opponent forward and apply the backfist. The impact should be devastating.
Candle Drill
To develop speed or quickness in the backfist, light a candle and attempt to extinguish it with the
acceleration of your punch.
Blocking Drill
Another interesting exercise is to have a partner attempt to block your punch as you throw it at his
face. If he misses his block, you should be able to stop your punch about 1/4-inch from his skin.

Finger Jab
The leading finger jab is the fastest attacking weapon available to you. It is fast because it travels
only a short distance. It is also the longest hand weapon accessible to you. Since you do not
clench your fist, you add several more inches to your reach.
To protect your fingers while throwing this technique, make sure you use the proper hand form.
Align the tip of your hand by slightly bending the longer fingers to adjust to the shorter fingers and
tuck your thumb in. Your hand should resemble a spear.
To develop speed in the finger jab, you need a great deal of practice and initiative. Speed relies on
economy of motion, and the jab is one technique you have the opportunity to experiment with. The
jab, like all jeet kune do blows, must be thrust forward without any retracting motion. It is like a
snake darting at its prey without warning.
Paper Drill
The more hours you spend speed hitting, the faster your hands will travel. One excellent training
device for this is the paper target. It is inexpensive, easy to construct and valuable
Leading Straight
The leading straight is the fastest of all the punches. Not only is it the main offensive weapon, but
it's also an important defensive tool.
And it is a "speed" punch. Like the finger jab, the leading straight travels only a short distance to
the target because the hand is already extended.
The leading straight is also the most accurate technique because it is delivered straight forward at
a close distance, and your balance is left intact. Like the finger jab, it is hard to block, especially if
you keep it in a continuous, small motion.
You can put some "zip" into your punch by snapping it just before impact. Keep your hand loose
and tighten your fist only an instant before contact. To put explosiveness in the blow, utilize the
flowing-energy concept by adding heaviness to your hand.
The leading straight is not an end, but a means to an end. It is not a powerful blow that will knock
your opponent flat with one punch. It is, however, the most dominating jeet kune do punch and is
used profusely with the other combination punches and kicks.
The straight punch should be delivered from an on-guard position with the point of contact in line
with the surface of your shoulder. Against a short opponent, bend your knees so your shoulders
are aligned with the point of contact. Likewise, if your opponent is tall, stand on the balls of your
feet.

Later, as you progress, you can throw the straight punch with your hands in any position. But the
punch must be launched with your body in balance to be effective.
Unlike the classical stance, your hand is never placed on your hip, nor is the punch initiated from
there. It is impractical to have your hand traveling the extra, needless distance. Furthermore,
delivery of your punch from the hip exposes a large area of your body.
The leading straight will have more sting if you pivot your hips and utilize all the other functions for
a heavy blow. But sometimes this will telegraph your movement, and you have to decide whether
to sacrifice speed for power. This depends on your opponent. If he is very slow and awkward, you
can utilize the powerful blows. But if he is fast, you may have to concentrate on speed more than
power.
Speed Bag
Among the best equipment to develop speed and accuracy is the old -fashioned speed bag. To use
the bag properly, you have to be quick with your hands. You also have to hit the target perfectly so
the bag will bounce directly back to you.
In the beginning, use both hands to punch the bag and stand with your feet parallel but comfortably
apart. Hit the bag straight, using your nose as the guiding point. The most valuable feature of the
bag is that it compels you to hit directly and crisply so it returns to you sharply.
You cannot hit the bag if you punch from your hip; it takes too long to react. And you are liable to
be hit in the face since your hands will not be able to protect your head from the oncoming bag.
Punching Pads
You can use punching pads to increase your speed and heavy punching.
If you are working out with one pad, have your partner hold the pad in front of him. Whenever you
try to punch it, he should jerk it swiftly either upward or downward, trying to make you miss.
You can do the same exercise with two pads.
Wooden Dummy
The wooden dummy can also be used to learn speed punching. The disadvantage, however, is
that you can hurt your hands if you are not conditioned to hit solid objects.
Slapping Game
An excellent child's game that is fun and can be played with anyone is the "slapping" match.
Extend your arm fully in front of you with your hand outstretched. Make sure your thumb is on the
top and hold it vertically. When your partner swings his hand to slap yours, jerk your hand upward

and toward you, trying to avoid contact. You let him do the slapping until he misses, then reverse
roles.
Non-telegraphic Punch
Jeet kune do features the non-telegraphic principles of fencing, and this sets the style distinctively
apart from the classical styles of hung fu and boxing. For example, jeet kune do utilizes their
footwork and the principle of thrusting your hand before your body, which makes it almost
impossible to parry or block speed punches such as the backfist, jab or lead punch.
The idea of non-telegraphing is to initiate your punch without any forewarning (tensing your
shoulders or moving your feet or body) so your opponent does not have enough time to react. If
you punch with jut a slight motion of your feet or body, you have "telegraphed" or warned your
opponent of your intention.
The secret is to relax your body and arms but keep them slightly weaving. Whip your hand out
loosely so your shoulders don't become tense, and clench your hand an instant before contact.
And keep a poker face. You don't want to telegraph your intentions.
Reference: Muscle and Fitness

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