Bruce Lee’s Old School Training Plan

Program Description:

Every year, the memory of Bruce Lee inspires millions around the world to start working out. These individuals often attempt to replicate Bruce Lee's old-school regimen beat for beat. However, Bruce Lee was a super athlete who had been training for over two decades by the time he reached his prime, with his training schedule including 2-3 sessions a day, 6-7 days a week, all year round. Such intensity is not feasible for the average person's body to handle.

That's why I have distilled the principles that made Bruce Lee's program so effective and created a scaled-down version that's perfect for beginners to intermediate trainees. This 4-day-a-week program aims to increase overall fitness and build a ripped body akin to Bruce Lee’s!

This program is divided into four main components:

• Mobility/Flexibility Training

• Martial Arts Training

• PHA (Peripheral Heart Action) Weight Training

• Cardiovascular Training

REST TIME GUIDELINES:

For the martial arts and cardiovascular training segments of the program, rest times are noted in the exercise instructions or below in this description.

When performing the weighted circuits on Days 1 & 3, rest as little as possible while still being able to complete all your sets with proper lifting technique.

When performing the core giant sets on Days 2 & 4, rest for 1-2 minutes after completing one set of each movement before starting the next round of sets.

TRAINING INTENSITY GUIDELINES:

This program utilizes the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set of weighted or core movements.

Level - Beginner - Intermediate

Program Length- 8 Weeks

Equipment Needed-

• Heavy Bag

• Jump Rope

• Barbell

• Dumbbells

Warm Up/Dynamic Stretching Routine- 

3 Minutes Of Moderate Intensity Cardio 

Goblet Squat Stretch x10 Reps

Deadhangs x60 Seconds

World’s Greatest Stretch x10/side

Jefferson curls x8 

Caustic Squats Alternating Sides x16

Running Intervals Level 1-

Light Jog for 3 minutes 

Interval 1- Run @65% for 3 minutes 

Rest- light jog for 2 minutes

Interval 2- Run @75% for 3 minutes 

Rest- light jog for 2 minutes 

Interval 3- Run @65% for 3 minutes 

Cooldown- light Jog for 2 minutes

Running Intervals Level 2-

Light Jog for 3 minutes 

Interval 1- Run @70% for 3 minutes 

Rest- light jog for 2 minutes

Interval 2- Run @80% for 3 minutes 

Rest- light jog for 2 minutes 

Interval 3- Run @70% for 3 minutes 

Cooldown- light Jog for 2 minutes

Running Intervals Level 3-

Light Jog for 3 minutes 

Interval 1- Run @75% for 3 minutes 

Rest- light jog for 2 minutes

Interval 2- Run @85% for 3 minutes 

Rest- light jog for 2 minutes 

Interval 3- Run @75% for 3 minutes 

Cooldown- light Jog for 2 minutes