7 reviews for 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
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
Stephen White
Man, 338 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Great workout would love to do it again
Gemma Crystal C.
Woman, 415 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Help me with weight loss and back injuries.
wasibul haque M.
Man, 178 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
This program is great for people who wanna be like a fighter It made me more explosive It made me faster It improved my flexibility alot My core is stronger This is an great program
Victor H.
Man, 347 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
I wanted to shift my training back to a more mobility heavy focus after about 3 years of training with a powerlifter. My strength grew a ton as did my muscle mass,but I lamented some losses in agility and flexibility. This program saw a small drop in my starting mass,the gains in endurance alone were very worth it. (Also helped re-balance a touch of upper body dominance,my quad definition is WILD now). If you want to be able to GO while exerting a lot of strength this program is fantastic. My core strength (and width) increased quite a bit,I hadn't realized how much stability I was missing until I got a couple weeks of landmines and those sloooow suitcase carries under my belt. I can do some crazy snatch cleans suddenly and did so without thinking just to whip a loaded bar from the ground to my shoulders. *My mods mostly lay in switching up the run and jump rope by subbing in elipticals,treadmills,etc to throw in variety and to work around vertigo issues. *I did largely incline,half moon,and Hindu push-ups on the days thwy wete called for again,for variety and to hit more muscles and challenge myself. Overall fantastic and I'm likely to keep this on as my baseline weekly workout program and just keep adjusting for plateaus.
Raymond M.
Man, 138 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Amazing I love it
Akshit R.
Man, 222 years of prior experience
As expected strength gains
More than expected muscle gains
Good
Caleb L.
Man, 253 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
This was great. I really enjoyed this workout!!!!!!