The power of the Dragon (Bruce Lee).doc

8/10/2019 The power of the Dragon (Bruce Lee).doc

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THE POWER OF THE DRAGON

Develop Strength Bruce Lees Way.

By: Justin Frost and Ted Wong.

Bruce Lee E-Paper I

Published by The Wrong Brothers

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Did Bruce Lee take his training seriously?

"While Bruce was in Hong ong !il ing in late #$%# or early #$%&' he had hisweight e(uip ent and training gear shipped to hi '" says )ed Wong' who et Leein #$*% and trained with hi !or ore than si+ years, "He wanted to stay in shape,

o we packed his .ags' .ut we did not send any clothes .ecause he said he could .uythe cheap in Hong ong, We /ust packed training e(uip ent, When he saw all the

.ags !illed with training e(uip ent' he laughed and said' 01ow I2 going to .e a.leto do lots o! training,2"

3nd train he did,

"Bruce considered training nu .er one'" says Wong, "He was constantly training,When he watched )4 or went to the o5ies' he conditioned his knuckles, When he
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was dri5ing' he worked the handgrips, I! he walked to a .ookstore and ca e to ahill' he always ran, He ne5er wasted ti e,"

Why was this an so o.sessed with training? e5eral reasons,

6irst' according to Lee' training was i portant .ecause you couldn2t per!or up toyour capa.ilities i! you weren2t in shape' Wong recalls,

"Lee !elt you had no .usiness .eing in the artial arts i! you weren2t in shape'" saysWong, "I! you weren2t in shape you couldn2t .e #77 percent e!!icient,"

econd' he had lo!ty goals,

"He wanted to .e the .est'" says Wong, "He wanted to .e the .est artial artist,"

3nd no one could dispute that he was,

Lee2s )houghts on trength

)o get in e+cellent shape' Lee !elt you needed strength' Wong notes,

"He considered strength training 5ery i portant'" Wong says, "He was constantlylooking !or ways to i pro5e' including weight training and iso etrics,"

3lthough Lee !elt strength was i portant' he did not .elie5e .ody.uilding was theanswer' Wong says,

"He !elt it was i portant to ha5e de!inition' .ut he did not !eel you had too5er.oard'" Wong says, "He did not !eel it was necessary to de5elop large uscles,8n the other hand' strength and de!inition enhanced certain !unctions' such askicking and punching,"

3nd Lee2s conditioning entailed ore than handgrips' sit-ups' and weights' runningand conditioning drills,

"3 lot o! the ti e he read .ooks and analy9ed di!!erent arts'" Wong says, "He had akeen eye and an analytical ind, He did a lot o! researching,"

While you ay ne5er de5elop Lee2s skills' you can certainly train the way the "LittleDragon" did, 6ollowing are a !ew o! the e+ercises Lee used to de5elop power,

Lee2s trength :outine


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Bar.ell Push

)his e+ercise strengthens your ar s' !orear s' shoulders' .iceps' lats' triceps' chestand a.s,

")his e+ercise works al ost your whole .ody'" Wong says, "It2s really good; it2se!!ecti5e, But it is also 5ery di!!icult, 3lthough Bruce li!ted a lot o! weight' ostpeople can2t, I re e .er trying to li!t what he used' and I couldn2t e5en hold it,"

)o .egin' stand with your !eet slightly wider than shoulder width, (uat' gra. the.ar.ell with an underhand grip and stand up, eeping your el.ows .y your side'raise the weight straight out' hold !or a second' return and repeat,

Do three sets o! < to #& repetitions, When you2re done' do three sets o! < to #& repswith an o5erhand grip,

Punching With a Du ..ell


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)his e+ercise i pro5es your shoulder endurance' which is 5ital !or sparring,

"Bruce did this drill a lot," Wong says,

Hold a !i5e-pound du ..ell in each hand' assu e a !ighting stance and alternate

throwing punches with each hand,

"Do these oderately !ast'" Wong says,

)o pre5ent an in/ury' howe5er' don2t throw your punches too !ast, Do two to threesets' #7 to #= reps per set,

8ne-Hand Du ..ell Drill

)his drill strengthens your wrist' which eans your punches will .e stronger, Leeused this e+ercise to enhance his one-inch punch' Wong notes,

"When your wrist is strong' you get ore power'" he says, "3nd it2s good whenyou2re in close range .ecause there isn2t uch roo !or your wrist to tra5el, )his isa good drill !or the one-inch punch,"

)o .egin' stand with your !eet a.out shoulder-width apart' and hold a !i5e-pounddu ..ell in your right hand, eeping your ar to your side and using only yourwrist' raise the du ..ell as high as you can and lower it as !ar as you can,

Do two sets o! &= reps, when you2re done' do two sets o! &= reps' o5ing your wrist!ro side to side as !ar as you can,

Iso etrics


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")his is iso etric training !or power punching'" Wong says, "It was one o! Lee2s!a5orite drills .ecause it .uilt speed and punching power at di!!erent ranges,"

)o do this' you can use a /u p rope' a karate .elt or a strand o! rope,

)o .egin' assu e a !ighting stance and hold the rope in .oth hands, Place your le!thand .ehind your .ack' wrap the other end around your shoulder and throw ashort-range punch, Hold it !or !i5e seconds' e+tend your punch to > distance' hold it!or !i5e seconds' e+tend it to !ull range and hold,

6or each ar ' do !i5e sets o! !i5e reps,

Board Iso etrics

)his drill is !or leg strength and o.ility,

")his e+ercise really puts pressure on your knees'" he says, "It2s intense,"

)o do this drill' you2ll need a !our-!oot long .oard with a shoulder harness strappedin the iddle,

)o .egin' assu e a !ighting stance on the .oard and place the harness around yourneck, E+erting a constant upward pressure' lean !orward and then lean .ack,

")his drill ena.les you to de5elop e+plosi5e power and to close the gap ore

e!!iciently@'" He says,

Do three sets o! one inute, 3s you i pro5e' increase your ti e,

Hand Iso etric Drills

)his drill strengthens your !orear s' which is great !or trapping and punching,

Aou will need the .oard !or this e+ercise also, tand with your !eet shoulder-width

apart' wrap the straps around your !orear s and e+ert pressure upward,

Do three sets o! one inute, Don2t rest ore than one inute .etween sets,

Bull Worker !or Punching


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)his drill also strengthens your punching power,

)o do this drill' you2ll need a Bull Worker' which you ay .e a.le to !ind at asporting goods store,

3ssu e a !ighting stance' hold the .ow straps in each hand' and throw as anypunches as you can' as !ast as you can,

"Do these real !ast' and do as any as you can'" Wong says,

Do two to three sets, Aou can throw .ack !ists or straight punches, )his de5ice alsoena.les you to ad/ust the tension,

Bull Worker !or )rapping

3gain' you will also need the Bull Worker !or this drill' which strengthens your!orear s !or trapping' gra..ing and hitting,

3ssu e a !ighting stance' place one end o! the Bull Worker against your a.s' andhold the other end at a.out head-height, 3s (uickly as possi.le' pull the top parttoward your a.s' return and repeat,


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What ade Bruce Creat?

o what ade Bruce Lee as great as he was?

trength training? Cenetics? Intensity?

"I think there are a lot o! !actors' .ut I think it was his dri5e'" Wong says, "6ore+a ple' he always told e you had to put #77 e!!ort into e5erything you did, Hesaid' 0When you throw a punch' put e5erything into it, Don2t /ust go through the

otions,2 )o this day I re e .er that' and it2s 5ery i portant to e,"

I portant 1ote

)his is the !irst E-Paper on Bruce Lee released .y )he Wrong Brothers, We willsoon release the second E-Paper on Bruce Lee 3nd eet une Do as soon as we ha5eso e new aterial on Bruce Lee, 8ur drea is to co pile an E-.ook that containsall the in!or ation on Bruce Lee and eet une Do, o i! you ha5e any in!or ationon Bruce Lee or his e+ercises' then please contact e at wrong.rothersFyahoo,co ,We will put it in our ne+t E-Paper along with your na e, 3ll you Bruce 6ans let2s

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