(upbeat music)
- Bruce Lee's Workout and Isometrics.
Now, Bruce Lee is a big fan of isometrics.
He incorporate a lot of isometric trainings
in his martial art training.
Today, we're gonna show you a few exercises
of what you can do, how you can incorporate that
in your training, but also,
but see why we do isometrics in the first place?
- Isometrics was a piece that Bruce Lee was doing.
Also, weight training, endurance.
There's all these things incorporated into his workout.
Isometrics is gonna help you build the speed
and power at the same time.
So, it's just another method
to try and improve your ability to hit hard.
But it's strength, you know, you develop grip strength,
you develop a muscle strength,
and be able to stabilize that when you're actually hitting.
So, it's very good to have it.
- Okay, so here's the first exercise that you can do.
- This was shared with me by Jerry Poteet
and he was teaching me on making sure that
I did it in intervals.
So, I'll say, we'll hold it, we'll do 10 seconds.
We'll go one--
- So, 10 seconds?
- Two, three, and this is mid-rage.
- So, this is.
- Five, six--
- Energy is pushing this way.
- Seven, eight, nine, ten.
And then the next one would be out here.
Two, three, four, five, six,
seven, eight, nine, ten.
Then I can come back again.
Two, three, four, five, six,
seven, eight, nine, and ten.
So, it's just that.
Something you can incorporate into your workout,
maybe on a rest period, and just do this, right?
Instead of just sitting and going (deep breaths),
catching your breath, try to keep your body going, right,
and do this as your rest period.
- And how often should we do isometrics?
- I would do it at least three times a week.
- But not overdo it at same time.
- No, don't overdo it.
You wanna start off slow.
I would recommend keeping it at maybe 10 seconds,
you know, 10 second intervals in between each position.
So, if I do it from here, you know, I'll start mid-range,
start further out and I'll start mid-range again.
So, these are only two positions.
Now you can do three positions,
but you've got to shorten out the rope.
Now, you can get an actual rope
which probably works better,
but just for demonstration purposes
you can utilize this.
Again, extend that, give yourself a little bit more room.
And then here's your third.
- Yep.
- That's your punching structure.
- Perfect. - So that actually helps
developing punching power.
- So that's the first isometric exercise.
Second isometric exercise.
- Second one, is...
I like doing the push-ups.
Okay, sometimes we don't have everything in our house,
so you have to utilize your body weight.
Use your body weight
and what you can do is two vertical fists.
You can use palms if you like.
But I like using the vertical fists.
And from here, you keep your elbows--
- Three knuckles right there. - Yup.
And what you wanna do is just go about your shoulder.
You don't wanna go out here like this.
- 'Cause we don't punch like that, we punch like this.
- Yes and so what I do is,
I'll say, okay.
- Ten seconds.
- About, well you can do about 20 seconds a piece on these
but we'll do 10 just for the sake of time here.
So we'll go down, we'll go--
- That's another angle we can see.
- Four, five, six.
- So we punch right, this angle.
- Seven, eight, nine, ten.
Down, one, two, three, four, five, six,
seven, eight, nine, ten.
Mid-range.
One, two, three, four, five,
six, seven, eight, nine, ten
and then explode up.
Okay, so you just repeat that.
I would do about five of those.
That's a great way, again, to develop.
- And we can always sit
and play around with different angle.
This angle, even thing angle a bit,
and this angle a bit, right?
- Yeah, absolutely.
And if you wanted to do palms.
- You might softer with palms
if your, this, you don't have enough strength.
- Right, because we can get to the point
where okay, well how do you utilize the fingertips right
and then how do you do these
and then how do you do one finger push-ups.
We're gonna go into a shell in method here
but, you know, I'm not a shell in master
and I'm not gonna profess to be
but, you know, everybody has their strengths
and you just gotta utilize the best you can
even on a palm range.
You know, you can get it to where you go mid-range,
low-range and high-range and then back to here.
So you just wanna make sure you're able to utilize
the tricep in this.
- So we're not just doing the push-up like that.
- Right.
- We could for certain purposes, explosive power.
- Yes.
- But for isometrics what we wanna do is work those joints
and those tendons right.
So there you go, that's the second exercise.
So the third isometrics exercise you can do
is with just simple dumbbell.
- You just hold it in position
and just, again, you can watch TV.
I keep saying, you can save time
and if you continue watching YouTube videos
or our YouTube videos,
just go ahead and do this at the same time.
Do it with us if you like.
All you do is just keep it at this level here.
And just hold.
I wouldn't recommend you punching with these weights,
just because it could interfere with your joints.
Okay, but what I would suggest
is just holding them in position.
Now you'll notice my body too.
My stance, I'm having my knees bent.
Okay, grounding myself into the ground
with my heels.
- So you're not like this.
- No I'm not just standing here and going up
but I'm doing this and I'm engaging the core
at the same time.
So, not only is it a good workout here,
and to hold this up for a while,
but I'm engaging the core
at the same time.
- And how much, how many pounds should I use?
Not too too heavy?
- Yeah I would start off with maybe 10 pounds.
You can go 15, the most 20.
But just gotta feel it.
You start off with some weights that you can do
and that you can hold for at least 30 seconds.
If you can't hold it for 30 seconds,
go with a lighter weight
and then you can start working your way into
other types of weights from there.
- And then this, and then you can also do that right?
- Yeah, then you're gonna fully extend it.
- Extend it.
- And hold.
Again, 10 seconds, 20 seconds.
If you can't hold it for 30 seconds,
drop the weight.
Okay, you can come back here.
And hold.
- So there you go, that's the third isometric exercise.
The fourth exercise you can do.
This you need one of those, kind of, a power rack
in order to do this exercise.
So with Jack here joining us.
You get one of those bars.
Lock it right in.
And here's what it should look like.
Go ahead.
- So he's gonna lock in position.
- Lock in position, g'head.
Hold it, hold it.
- Yeah and then hold and then press up.
- Now you can see yeah.
- Making sure your form is correct.
Your quads are engaged.
And you just continue pressing and hold that for 10 seconds.
- Ten seconds?
- So now I'll say you're probably at six
since we've been talking.
Seven, eight, nine, ten, down.
- Slowly down.
- Okay and you do it again when you're ready.
- Yup, so you can see.
And sometimes you might want to put a towel
just behind your neck
so sometimes it might just scratch there.
- Six, seven, eight, nine.
- You can see and you can do the position here.
- Ten, relax, good, one more time.
Last one Jack, let's do it.
Engage.
- This part is engaged, this part.
- Four, five, six, seven, eight, nine, ten and down.
Go ahead relax.
Okay, so again, you can let go.
Thank you Jack.
So the important part about this is to make sure
that the bar's across here not back here.
And so in form it's just essential.
So when you're doing it, you're not leaning.
And if it's too low,
then you gotta bring it up just a little bit
and just engage your quads, your legs
and you hold that position for a while.
What this will do is help with kicking power.
Okay and that's the development of
kicks and punches and whatever else you need to do
in your core strength training.
- And then the last exercise that you could do is this.
So the last exercise you might seen one of Bruce doing this
exercise in one of the books, in one of the photos.
Which is this exercise.
Now what's the benefit of doing this particular exercise?
- Engages your core and also works with your deltoids there
so that way you're actually pressing and you hold it.
- And we're not just like doing like with pressing up.
- Right and we're not just going this way.
You just hold that position, engage that core.
It's so important.
Just like the dumbbells that we were holding on to.
Just slightly engages the core
but this one you're utilizing your entire body
and pressing up against it
so then you feel your heels down buried in the ground
and you're pressing forward.
You don't wanna always go up either.
You like pressing forward and maintaining that position.
So that's the whole idea.
You just hold this position until you feel comfortable.
You can do about 20 seconds.
And then rest.
Twenty seconds again.
- And also it kind of conditions your forearm too.
Right, your bones here?
- Yeah.
It shouldn't be hurting you.
If it's hurting you then you probably need some sort of
different conditioning exercises for arm strength.
And this is where, you know, you and I
can work on this and then you can cut into that one
with that one.
And I can do this.
It shouldn't affect you if we're using our tools that way.
If it does, then you need a little bit more training
around your forearms.
But this helps engage the core.
Strengthens the legs.
'Cause when you're actually hitting,
you're hitting with the entire body, right
and that's the whole idea is combined isometrics
and everything you do,
endurance, weight training, mix it up,
get your muscles to shift to one angle to another
and then it's just you're always getting that
to be the idea right?
You want your muscles to memorize itself
where it's just pulsating in different directions
all the time.
So it's not just one way of doing things.
It's like condition yourself to understand that,
okay, I gotta get used to this.
I gotta get used to the weight training.
I gotta get used to, you know, everything.
Adapting to every circumstance.
- There you go.
That's the Bruce Lee Workouts and Isometric exercise.
Now, if there are other exercise that you wanna know
or what Bruce Lee did, comment below.
Let us know.
With all types of training
and routines that you like to see.
But try the isometrics.
You'll see that when you do enough of it,
you'll develop that kind of power
and that's why you can see Bruce's very kind of skinny,
not a lot of pounds, but why he can hit so hard.
It's because he's a lot of, in Chinese terms,
like tendon power, right?
It's not just the muscular, not just muscles.
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Okay, until next time, train hard, train safe.
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