He was an absolute world star. With his success in Hollywood, Bruce Lee connected Asia and the western film industry. His fight scenes will be remembered forever and still inspire today. And through him, all Far Eastern martial arts became known in the western world. Actors and martial artists such as Chuck Norris, Jackie Chan and Steven Seagal took Bruce Lee as their role model and inspiration.

In addition to his incredible punches and fight scenes as a pioneer of martial arts, Bruce Lee is and remains in the memory of us all for something else - his well-trained and defined body quickly became Bruce Lee's trademark.
The low body fat percentage of around 6% in his prime, the incredibly defined abdominal muscles and especially his latissimus are unforgettable. Hence his nickname "Dragon". Bruce himself developed the martial art "Jeet Kune Do".

Crazy about training in the best sense of the word, he tailored his training approach and units perfectly to his film roles. Functional training helped him to be prepared for every situation with his unique strength and physical aesthetics. Bruce always paid attention to the perfect combination of strength training, cardio and combat training.
A special diet was also very important for the martial arts legend to support the maximum amount of training. He always paid attention to the value of the nutrients in order to make the most of his physical performance. The interplay of training and nutrition made Bruce Lee one of the most distinctive actors and athletes of all time.
Bruce has been dedicated to martial arts and self-defense since his school days. In his youth, he won several titles in his native Hong Kong and later in the USA and was able to defend himself against racist attacks against him at school.

Bruce Lee discovered his love of Asian martial arts through his training in Wing Chun Kung Fu. In the USA, where he lived with his future wife, he opened his own dojos and taught his students how to fight. His self-developed techniques, such as the finger punch, still underline his absolute pioneering role today. His guiding principle of Jeet Kune Do, "Be water, my friend", is still used today. It is about the important ability to adapt seamlessly and draw strength from it. Incidentally, his breathtaking body control came not only from his training, but also from cha-cha-cha. What hardly anyone knows is that Bruce Lee was also a gifted dancer in addition to his martial arts skills.

Bruce Lee's workout

Bruce laid the foundations for his fighting skills in the gym. In order to be able to apply maximum force at the right moment, he placed great emphasis on punching power, especially in the early years of his training. The arm and back muscles in particular receive extreme attention. This training plan dates back to his early days in Hong Kong. In combination with his cardio and combat training routine, he went through a demanding training cycle. The weights were continuously increased.

• Squats: 3 sets of 10 repetitions with 42kg
• Front press (French press): 4 sets of 6 repetitions with 28kg
• Incline bench curls: 4 sets of 6 repetitions with 16kg
• Front press (French press): 4 sets of 6 repetitions with 28kg
• Concentration curls: 3 sets of 10 repetitions with 32-36kg
• Two-handed curls: 3 sets of 8 repetitions with 32-36kg
• Tricep stretches: 3 sets of 8 reps, bodyweight
• Dumbbell curls: 4 sets, max. repetitions with 8kg
• Inverted curls (SZ bar): 4 sets of 6 repetitions with 28kg
• Forearm curls: 4 sets, max. repetitions with 28kg
• Forearm curls: 4 sets, max. reps with 5kg

Bruce trained according to this training plan every day. On Mondays, Wednesdays and Fridays, he combined this workout with his "king of exercises", a four-mile jog. He also did 30 minutes of rope skipping as a warm-up every Tuesday, Thursday and Saturday. He then did another 45 minutes on the ergometer.

To perfect his fighting skills, he also did punching exercises every day. He regularly threw 500 punches with his bare fists against wooden posts or gravel buckets to toughen up. The punching bag as a sparring partner for training kicks or Shadow boxing to improve his punching speed was then his training session of choice. Stretching exercises for the whole body and the actual technical training of martial arts were of course on top.

Then there was the hard training for his toned abdominal muscles.
Daily sit-ups and other abdominal exercises were an integral part of his routine. 
It looked like this:

• Side bends: 5 sets, max. repetitions
• Leg lifts: 5 sets, max. repetitions
• Trunk bends (sit-ups): 5 sets, max. repetitions

Over time, he continued to refine his training methods. He continued to combine his cardio sessions and fighting exercises with a strength training plan that was increasingly focused on the functionality of his muscles. Bruce recognized the importance of his back muscles and began to develop his reputation as a "dragon" with the following plan. Again, he steadily increased the weight.

• Clean and press: 2 sets of 8-12 repetitions
• Barbell curls: 2 sets of 8-12 repetitions
• Barbell shoulder press, behind the neck: 2 sets of 8-12 repetitions
• Upright rowing: 2 sets of 8-12 repetitions
• Squats: 2 sets of 12-20 repetitions • Barbell rowing: 2 sets of 8-12 repetitions
• Bench press: 2 sets of 8-12 repetitions
• Barbell pull-ups: 2 sets of 8-12 repetitions

For a change, however, Bruce often trained according to a plan based on the cross-fitness scene. The times are designed to train the respective exercise with 8-12 repetitions each. The exercises are performed as circuit training and without breaks.

• Pull-ups, for 30 seconds
• Leg press, for 30 seconds
• Two-sided, alternating hip/knee extension, for 30 seconds
• Shoulder press, for 30 seconds
• Calf raises, for 30 seconds
• Cable curls, for 30 seconds
• Lateral one-arm arm lift, for 30 seconds
• Bench press, for 30 seconds
• Deadlift, for 30 seconds
• Underlift, behind the neck, kneeling, for 30 seconds
• Tricep press, for 30 seconds
• Sprint, for 90 seconds
• Forearm rolls with forearm trainer, for 60 seconds
• Neck stretches, for 60 seconds

Bruce Lee in Hollywood

To further develop his acting career, Bruce Lee went to the USA to study. After meeting his wife there, studying acting and opening his first dojos, he was drawn to the center of the film industry and entertainment - Hollywood!

Bruce Lee's diet

Bruce Lee's training methods and the high levels of exertion required an optimal and balanced diet. He placed a high focus on the adequate intake of valuable proteins and fats.

To ensure a continuous supply of nutrients, Bruce ate four meals a day. He favored Asian cuisine from his native Hong Kong. Beef, chicken, prawns and tofu were on his daily menu, but sometimes also offal, such as pork liver, to give his body only the best nutrients. His absolute favorite dish was beef in oyster sauce. Bruce Lee combined these protein sources with typical Asian carbohydrate sources such as rice and Asian noodles. Plenty of vegetables rounded off the dishes.

Throughout the day, he drank black tea with honey as an additional source of energy. Bruce Lee avoided bread and other baked goods as well as dairy products. The only exception was milk powder for his legendary protein shake. This was particularly important in his early days. The contents consisted of valuable ingredients. Drinking it before training was a great source of strength for Bruce Lee.

The Bruce Lee Protein Shake

• Wheat germ oil, 1 tbsp.
• peanut butter, 1 tbsp
• one banana
• two eggs
• Brewer's yeast, 1 tbsp
• inositol, 1 tbsp
• lecithin, 1 tbsp
• milk from milk powder, 500ml

In addition to the nutrient-rich meals, it was important for him to eat plenty of fruit and vegetables as snacks throughout the day or as juice. Juices were also an important part of his diet. He knew that juice ensured better and faster absorption of nutrients in the body. The main ingredients of the juices were apples, celery and carrots. These made up half of his drinks. He also liked to add other vegetables and fruit to the juices. He also regularly added magnesium, inositol, lecithin, vitamin C, flower pollen, vitamin E, rose hips, wheat germ oil, acerola C, B-Folia and pure protein tablets as food supplements. This gave him the energy he needed to train, fight and act.


Learning from the dragon

Even today, long after Bruce Lee's creative period, his well-versed training plans, martial arts and healthy diet are still unusual but extremely instructive. They are definitely worth trying out and discovering the magic of the dragon. In his honor and on the occasion of the Chinese New Year, we have put together selected products in our winter sale. You can get up to a sensational 80% discount on a huge selection of our best products for training, fitness and competition. Shop now and until February 29!
Whether Bruce Lee Jeet Kune Do gloves, Bruce Lee's Fighting Method Complete Edition, Century "Creed" Teardrop punching bag, Powerline Wavemaster® Jr., Creed 68Kg Heavy Bag and many other top products from our large range, you can now get the best prices and discounts of all time with up to 80% off!

You can't save more and of course only while stocks last!

The Chinese New Year begins on Saturday, February 10. This marks the start of the new year for the people of China, which is celebrated for 15 days. 2024 is under the sign of the dragon. Houses are decorated with colorful lanterns, delicious food is served for dinner and people from all over the country make their way to their families to celebrate. As in Germany, the time around the turn of the year is a particularly important one in China. In China and large parts of Asia, the new year is always welcomed a few weeks later than here. The New Year is one of the most important holidays - not only in China, but also in many other Asian countries that traditionally follow the lunar calendar. In Vietnam, Korea and Mongolia, for example, the new year is also welcomed on February 10. The Chinese New Year begins on the first day of the Chinese calendar and ends on the 15th day with the Yuanxiao Festival, the traditional lantern festival.

2024 is the Year of the Dragon in China. The dragon is one of the most popular signs of the zodiac, as in Chinese mythology it stands for good luck, kindness, intelligence and wealth. Anyone born in the Year of the Dragon is therefore considered particularly lucky.

Century Martial Arts Europe GmbH
2024-02-07 14:56:00

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