bruce lee's kicking workouts

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  • 7/30/2019 Bruce Lee's Kicking Workouts

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    Bruce Lee was an extremely dedicated martial artist, and performed many different workouts throughout his career. We have already looked at his typical muscle building workout, and alsothe Bruce Lee abs workouts, and reviewed his diet also. However, Bruce Lee was amartial artist first, and an athlete and bodybuilder second, so now is time totake a closer look at his actualcombat training.Before performing his kicking routine, Bruce Lee would warm up with footwork drills and stretches. Good footwork is essential in all martial arts, and you can never train too hardon perfecting your footwork. Bruce would start out with some shadow boxing combined footwork drills, which would include these basic steps:

    Step and slide shuffles, forwards and backwards - the step and slide shuffle involves taking a very small step with your lead foot, immediately followed by sliding your rear foot the same distanceforward. This step is used as an adjustment during fighting. Also known as mousesteps in some styles. Backwards step and slide shuffles are as above but by leading with the rear leg, goingbackwards Slide shuffles, forwards and backwards - slide your rear foot until itmeets your lead foot, as this happens, step forward with your lead foot so thatyou end up back in the same stanceas started. For a Slide step backwards, slide your lead foot so that it meets your rear, and then step with your rear foot.Once you have gone through these steps for a few minutes, you should then do som

    e stretches to limber up, including forward stretches, side stretches, groin stretches and hurdles and splits.Then, he would use a side pulley and a front pulley to give an extra stretch -ifyou are training with a partner then pulleys are not required, as you can push/pull each other to aid with the stretching.Once stretched, you should be ready for the next stage of the leg workout, the kicks.

    Bruce Lees Quick Kicking Routine:

    Bruce would simply go through the main kicks, and practice both as a shadow boxing exercise to develop speed and accuracy, and then on the heavy bag to developpower.

    (Number of sets and reps are approximate).

    Shadow Kicking Routine:

    Forward straight heel kick - 3 sets of 12Forward shovel kick - 3 sets of 12Side kick - 3 sets of 12Low side kick - 3 sets of 12Low toe kick - 3 sets of 12Groin toe kick - 3 sets of 12Hook kick (medium & high) - 3 sets of 12Spinning back hook kicks - 3 sets of 12

    Pad/Bag Kicking Routine:

    Side Kick (left)Side kick (right)Hook Kick (left)Hook Kick (right)Spinning kick - heavy bagHeel Kick on a padRear front thrust - heavy bag

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    These are the basic kicking routines. Once you are proficient with the kicks, start to add the footwork, i.e. the slide shuffle into a quick front kick or to position for a side kick. Practice on padswith a partner, or on a heavy bag. When the heavy bag is moving, try to time thekicks to make maximum impact, to improve timing.Aim to improve your technique each time your train, while at the same time increasing power and accuracy. Without accuracy, power is wasted, so use strike padsas well as heavy bags.Training with a partner, or in a club, really helps to improve your kicking techniques, as does sparring and ring work. Happy kicking