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Before 1965, Bruce Lee basically focused on martial arts training. He usually increased his body's antagonism through target training and rarely did specialized strength exercises. At this time fighting skills, flexibility and sensitivity were the main contents of Bruce Lee's training. During the target shooting process, Bruce Lee realized the transmission effect of force in the joints. In order to exert stronger striking force, the joints and tendons must be strong enough, so he began to perform some strength exercises targeting the wrist joints, such as pulling weighted pulleys and Use a short bar rope to tie a 30kg dumbbell to perform a "wrist roll" to practice forearm strength and wrist strength. A fight in November 1964 changed Bruce Lee's view on fitness. Bruce Lee was dissatisfied with the local Chinese martial arts masters because he opened a martial arts studio to teach martial arts. Bruce Lee was forced to fight with Huang Zemin who came to provoke him. Although Bruce Lee defeated his opponent, Bruce Lee discovered his own physical and strength deficiencies in this battle - he realized that technology alone could not end the battle, and that winning punches and kicks could only be made based on strong strength and speed. Taking this as a turning point, Bruce Lee began to eagerly absorb strength training knowledge and practice systematically. From a training schedule of Bruce Lee at the Keqiang Strength Academy on May 27, 1965, we can see how Bruce Lee conducted his strength training at that time.

May 27, 1965, Bruce Lee’s training plan at Keqiang Strength Academy

Project

GroupNumber

Weight

times

Squat

3

95 pounds

10

Supine arm extension

4

64 pounds

6

Incline dumbbell curl

4

35 pounds

6

Supine arm extension

4

64 pounds

6

Isolated concentration curl

4

35 pounds

6

Weighted push-ups

3

70-80 pounds

10

Barbell curl

3

70-80 pounds

8

Wrist dumbbell twist

4

16 pounds

Exhausted

Reverse grip barbell curl

4

64 pounds

6

Wrist curl

4

64 pounds

Exhausted

Reverse grip wrist curl

4

10 pounds

Exhausted

Sit-ups

5

Barehand

12

Heel lift

5

Barehand

20

In this training list, Bruce Lee arranged a total of 51 sets of training. Among them, there are 8 groups of leg training including squats and heel raises, 3 groups of chest push-ups with weights, 5 groups of abdominal sit-ups, 15 groups of curl training for biceps, and 15 groups of curl training for triceps. There are a total of 8 sets of arm flexion and extension, and a total of 12 sets of wrist and forearm training including forward and reverse wrist curls and wrist dumbbell twists. Bruce Lee's overall training mainly focused on upper body strength. There were 35 sets of arm and wrist training, accounting for nearly 70% of the total number of sets. There was only a very short rest period between each set. This was his perfect complement to his previous neglect of upper body training. (The kicking and moving training of the legs in combat training is relatively intensive, while the strength training of the upper limbs is relatively weak). From the training table, we can see that Bruce Lee was just starting out in strength training during this period, and the training weights used were not very large, laying a foundation for further training. Bruce Lee's incredible strength and superhuman physique began with these simple exercises. This 3-day-a-week training plan made Bruce LeeAfter 44 days, the upper arm circumference increased by 1.9 cm and the forearm circumference increased by 1.27 cm. After making up for the weak links in his upper limbs, Bruce Lee added more full-body strength training to his training plan. In 2 groups, he performed clean and jerk, press, curl, behind-the-neck press, upright rowing, squat, bench press and other exercises. , complete each set of 8-12 times. During this stage of muscle-building training, Bruce Lee's weight increased to 64 kilograms.