Building Bruce Pt 1 | A Modern Training Program Inspired by Bruce Lee

Рет қаралды 136,136

Күн бұрын

My eBook: www.thebioneer.com/product/su...
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To celebrate 100,000 subscribers AND Bruce Lee's birthday, I thought it was time to talk about The Dragon once again! This time, I wanted to ask how Bruce Lee might train today were he still alive, and how we might take everything we know about Bruce Lee's training and adapt it into a program we could actually follow.
Bruce Lee was already a fan of calisthenics and used moves like the dragon flag, v-sit, and finger push up famously. However, I feel that gymnastic strength training for moves like the planche and handstand push up would represent a natural evolution for this thinking.
Likewise, I think that Bruce would have taken well to the modern infatuation with HIIT - but not at the expense of his LISS (steady state cardio) which has a place in any fighter's training.
Likewise, I discuss elements of Bruce Lee's training that were ahead of their time, or that have still yet to make their way into the mainstream (such as overcoming isometrics). In part two, Grant will be returning to demonsrate a Bruce Lee-inspired heavy bag workout to use alongside this cardio and resistance training.
Let me know what you thinking about this program, and stay tuned to the blog where I might return to this topic again in future. I want to know what you think: what would Bruce Lee have made of CrossFit?
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Пікірлер: 229

@ryanhuestis2955 4 жыл бұрын

This whole channel is a goldmine. Appreciate all the effort you put into your videos mate.

@TheBioneer 4 жыл бұрын

Thanks man! Appreciate you watching and commenting :-)

@craigfoden3794 4 жыл бұрын

Yes, what Ryan said. Thank you for sharing. Your dedication and enjoyment of inquiry into practice is an inspiration!

@dswynne 3 жыл бұрын

@@TheBioneer Is there a beginners program for those who are 6 feet tall, and weigh 350 lbs? Just asking for a friend. ;-)

@joshuafernandez271 3 жыл бұрын

@@TheBioneer work on your hand placement when hitting bag dont worry about Speed you grab that with Time and thank for your info also very helpfull I'm going to try some of this excerises looks fun

@crounos2 4 жыл бұрын

Dude you deserve 1mil sub's for this quality of content Deadass

@TheBioneer 4 жыл бұрын

Thanks man!

@Unknown-ye1ss 3 жыл бұрын

"If you don't have a good cardiovascular system, you need to look into a more peaceful hobby" one of the best speeches ever.

@TresonBerry 4 жыл бұрын

Yess! I've been waiting for this one. Much thanks

@kenhoover1639 3 жыл бұрын

I love the overall approach of this channel! That being that we can improve our minds and bodies to such a degree that we can become a version of our own superhero.

@fredericchopin8583 4 жыл бұрын

I'm happy to have discovered your channel. I learn a lot of things about training while improving my english understanding.

@d4mdcykey 4 жыл бұрын

Another excellent installment; really looking forward to you expanding upon this series.

@marthyangue319 4 жыл бұрын

Always look forward to more Bioneer content. I love how you systematize shoorting for identifiable - even iconic - goals.

@thewannabemartialartist4613 3 жыл бұрын

I have to say, I just came across your channel and wow. I really don't know how to express just how amazing your content is. I've been binging this channel like crazy keep up the great work 💪

@mcsplitsecond9112 4 жыл бұрын

M.N.C.ENT. yes I think you really are telling the truth the style of working out like that like Bruce Lee is the best way to do it cuz when I was 15 years old I was doing it and now I'm getting right back into it so thank you and thank you Bruce Lee yesterday was Bruce Lee's birthday it was a beautiful day love you Bruce one the most Titus martial art teacher in the world

@duncanpatterson9890 2 жыл бұрын

This is brilliant, exactly what I was looking for. Thank you

@kiefscooper7 4 жыл бұрын

I attribute most of my gains and athleticism to your videos, they are so useful and informative

@etymos6644 4 жыл бұрын

Excellent content, as usual. Always something to tweak my program with.

@justinlucus9580 4 жыл бұрын

Take it for what it's worth, but I think Bruce, had he managed to live a full life, would have started training programs including things like gymnastics to get stronger. Being able to perform all the advanced skills on say gymnast rings requires a level of skill and strength that is very unique. You also wouldn't be slower when you put on mass because you need to be very flexible and be able to lift your bodyweight for these skills. He also would've likely included things like advanced bar hangs and fingertip handstands to improve hand strength. Which u imagine wasn't a part of most training programs at the time.

@TheBioneer 4 жыл бұрын

I 100% agree! And his ability with the finger push ups, dragon flag, and visit suggest hed have been great at it too!

@luxurybuzz3681 4 жыл бұрын

Read his biography recently. He did poorly in Gymnastics. So he never liked it.

@roseslasher 4 жыл бұрын

You dont need gymnastics moves to get strong. You can get strong doing fuck all. Yeah you're already strong right now. Unless you want to be strong at advanced calisthenics or gymnastics moves you can get strong using any modality. Dont let anybody else tell you otherwise.

@immortalsmoke509 4 жыл бұрын

He didn't need to get stronger fr fr he had to tape 4 bags together and was a bodybuilder as well and was very specific about how built and where at and specifically made sure he didn't have too much muscle mass especially on the arms but his strength was insane and unexplainable it was his stableizer muscles which is what you reccomend with gymnastics

@keysersoze2313 4 жыл бұрын

@@roseslasher Blanket statements like that are stupid....you only get strong at what you do. If you can do 10 reps of weighted pull ups don't think you can just hop up to a bar a rip a clean front lever hold. Just like, don't think you can squat double your bodyweight for reps because you can pistol squat for reps. Strength is not linear across all lifts.

@jimjones8125 4 жыл бұрын

Yes love me some Bruce lee training make more

@TheBioneer 4 жыл бұрын

Yessir!

@Trillvil1 4 жыл бұрын

Great content!!! Been watching for at least 2 years from the US

@reflection8599 4 жыл бұрын

Thank you mate and congrats for 100k, much love!

@TheBioneer 4 жыл бұрын

Thank you kindly! Back at you!

@KojiCO-ConvinceM 4 жыл бұрын

Very good work buddy A nice in-depth analysis covering all bases

@Cyrus0587 4 жыл бұрын

I found some great motivation with this video. Bruce is my hero. Thank you!!!

@delonechapalm354 10 ай бұрын

Nice vids - very helpful - adopting as a daily routine with my new boxing bag. thanks guys

@faysalaboveaverage 4 жыл бұрын

This channel is a goldmine!

@jessiewalker8547 4 жыл бұрын

Bruce lee is absolutely 1000% my biggest role model and inspiration as a martial artist and fitness lover, as I am sure he is for millions of others, ever since my mom’s friend let me borrow his Bruce Lee’s fighting method series of books at 7 years old it was on from there, the man has changed millions of lives through generations, thank you for delving into his methods

@joefosdike3273 3 жыл бұрын

this looks amazing can't wait to try it out

@WeBreakItAllDownRightHere 4 жыл бұрын

I just reread his fighting method a few days ago and have been bingeing Bruce Lee content ever since. Then this shows up, and it's not the first time. I swear you have a psychic ability to put out perfect content at the perfect time

@TheRealHerbaSchmurba 4 жыл бұрын

Universe works in weird ways

@santiagofalcon442 4 жыл бұрын

One of the best yt channels. Amazing video

@jayfraser4785 4 жыл бұрын

Amazing content as always.

@UnknownUser-cw3qr 4 жыл бұрын

Yes Adam, this is what we neeeeeeedddddd!!!!! 💪💪💪💪💪👊👊✊

@rickysmith133 3 жыл бұрын

Man this is very inspiring. Thanks.

@ululululululu2498 3 жыл бұрын

You deliver so much..love to see your videos.

@TheMadAfrican1 2 жыл бұрын

This is awesome! Obviously I need to increase my fitness levels to something decent to even attempt this program, but Bruce is such a big inspiration that I guess I have to. He was so ahead of his time in not only his training, but his views on the world and how to approach it. It's such a tragedy that he died so young. The same with Brandon.

@TonFitnessOfficial 4 жыл бұрын

I love your dedication bro 😎❤

@JordanSMagro 3 жыл бұрын

Love the video, my dude!

@Mturner450 4 жыл бұрын

This channel is pure gold

@benjaminwoodman 4 жыл бұрын

Subbed... I’ve been looking for a workout like this!

@jordanglasper1064 4 жыл бұрын

Much appreciated!!!

@michaelmurray776 4 жыл бұрын

congratulations sir on your 100k subs , well deserved ! as regards Bruce , if I had to sum him up in one word it would be : eloquence - in action , thought , philosophy , spirit ...

@KravMagaThailand 3 жыл бұрын

This is brilliant, I’m a huge Bruce Lee fan re his martial arts innovation.

@commercejunction5273 4 жыл бұрын

I desperately needed this

@BeatJunkie-mq1tc 4 жыл бұрын

So crazy ur at 100k subs, i remember when i subscribed to your channel and it was only around 1000, congratulations hero

@lekaine6017 4 жыл бұрын

Facts

@spangas5799 3 жыл бұрын

Great video content. Your running style gave me a good laugh!

@docsavagefan2795 4 жыл бұрын

Great video.. thanks bioneer

@spakkx 3 жыл бұрын

Really good content, just what i was trying to do with my program. Defintely will use some of this stuff! One point tho: When you punch u almost only use your arms, same with the kicks. Try to get more hip rotation in and you will have much more powerfull strikes. Keep it up!!

@petersharman8013 10 ай бұрын

Fantastic video

@olliemeadows6164 5 ай бұрын

This is one the few science based channels around that's not egocentric, such a wealth of information.

@TheDamianvain17 4 жыл бұрын

Bruce was so far ahead of his time that we are only now practicing some of the techniques and progressions he applied as a part of his normal routines back in the day. His ever-changing Way may have included Crossfit, Gymnastics, and , imagine this if you will, Parkour. Let's think about those Concepts, and what he may have done with all of those and allow our minds to be blown for a minute. I'm not even going to mention what this would have done for the film career, but it would've been wild to watch with mouth agape, like Jackie Chan after credits! Digressing back to the training methods, I also imagine a suspension trainer would've replaced much of what he had bought or built. One fact that many seem to miss, is the fact that if he wanted to train a certain muscle group, and there wasn't equipment to do so, he simply figured out a way to make it. He was very adept in engineering like that. We already have most of everything, so we are very fortunate. I look forward to reading everyone's comments on this one! Have a great evening!

@chingusdundlawn3562 4 жыл бұрын

Probably not Crossfit, lol.

@gobinda6710Kids 3 жыл бұрын

Super video Bruce Lee sir

@soufang 4 жыл бұрын

I have thoroughly enjoyed your videos over the past few years. You have introduced some elements that I now include in my workouts. You're awesome

@TheBioneer 4 жыл бұрын

Thanks! Glad to have helped :-D

@stunlife8046 2 жыл бұрын

Thanks sir

@johnrodriguez3509 10 ай бұрын

Very good video sir thankyou

@chineseducksauce9085 4 жыл бұрын

I was watching your other bruce lee videos, wanting to learn more about him, then you upload. What a coincidence

@TheBioneer 4 жыл бұрын

Noice!

@joshuafernandez271 3 жыл бұрын

WOW dude the core abs advice Is so true

@jimo9555 4 жыл бұрын

8:20 that's some serious camera stability in those shots!

@SecretStashBrosBuilds 4 жыл бұрын

More Bruce Lee baby!

@renehenriksen1735 4 жыл бұрын

If Bruce Lee was a machine he would have been a huge generator, always creating a lot of power.

@mayowaade879 4 жыл бұрын

Hahaha mostly third world Country people will get this joke

@rienzitrento8397 4 жыл бұрын

Great video

@urbanunboxing8960 4 жыл бұрын

Watching this at 05:15 am ......totally worth it

@TheBioneer 4 жыл бұрын

Haha nice commitment! I meanwhile will probably be waking up that time with the baby!

@PLUTOXGOAT 4 жыл бұрын

The research and effort into your videos is amazing and once again excellent video. Any more Batman videos?

@TheBioneer 4 жыл бұрын

Thanks! And yep - to celebrate 100k I'm revisiting some of the most popular topics on the channel - including batman :-D

@PLUTOXGOAT 4 жыл бұрын

@@TheBioneer Cheers! Keep doing what you do!

@MsSignorinaBella Жыл бұрын

Thank you for creating this video. I have a quick question I’d love to get your thoughts on. When you talked about moving through a workout faster increases your power, can the same be true if you timed yourself on an exercise and be beat the number of reps you did previously in the same timeframe?

@joshuafernandez271 3 жыл бұрын

Good video ,,thanks bruh..,beside that you need work on your heavy bag, try Shadow boxing at night with lamps and shadowbox using your Shadow also bit mirrors help too.

@saisatish7275 4 жыл бұрын

Started watching your videos , bcoz of my idol brucelee

@floydmichaelmoss 4 жыл бұрын

Happy birthday sifu Lee

@vk3181 3 жыл бұрын

Very nice

@KennyWhyDoIHaveNumersNow 4 жыл бұрын

Cool vid, random thought I have never seen anyone do a one arm push up like Lee (and he did it with 2 fingers) no leg spread nothing it just looks like someone airbrushed his other arm out of the video, such control looks superhuman

@agardenlovers6648 4 жыл бұрын

Very good

@jashardwallington 4 жыл бұрын

Bruce is a martial artist i look up to

@TheVexusKnight 4 жыл бұрын

Think I might try this and even make some videos about it

@marcoarana2773 4 жыл бұрын

Adam your punching technique has improved a lot. Congrats. I recommend 2 KZfaq channels that have some really good info and tips on how to improve. This channels are fighttips and hard2hurt. If you can you should totally check them out

@alirezaa982 4 жыл бұрын

Hey bro i love your way of making the videos and thanks for that your sharing what you know with us. I wanned to ask u to make a video and explain how to get to the gokus level of strenghs speed and endurance at the same time i've been working out for around a year and i've seen a lot of resoult of course but it's not enough. i'm not looking for a new workout i want a new way of working out that is more effective and i can have more result in a shorter period of time. Thanks :)

@justice6143 3 жыл бұрын

Found anything?

@watenallace663 4 жыл бұрын

This is badass, do you plan on continuing this program? It seems like the perfect blend

@lelezz3118 4 жыл бұрын

Great video. One thing I would say is that this program is putting a bit too much emphasis on the arms while forgetting a bit too much about the legs, Bruce Lee would train his legs as well to improve his kicks so I would say is maybe add some more exercises for legs. Great video nonetheless ✌️

@Jeffro5564 3 жыл бұрын

Omg. I just found this and I subscribed woohoo

@deostar2009 4 жыл бұрын

These are alot of exercices, do you want me to die, oh and what time does it take for each of the trainings days ? Also thx man as always you surpass my expectations and keep motivating me to train. Happy late birthday Bruce Lee ^^

@jonathantorhjelm1902 4 жыл бұрын

Published on his birthday too!!

@GuYueZhenRen 4 жыл бұрын

Can you do a video about improving the cardiovascular system?

@CAPTAINLEGZ 4 жыл бұрын

Suggestion for a future video, Training Sense of Smell

@ultralordd7625 4 жыл бұрын

Bruce would have always been working with the cutting edge of training disciplines, he definately would incorporate mma type training into his concepts.

@data1155 4 жыл бұрын

He also used the Tensolator, today called Bullworker. A device, everybody can use at home.

@johnsilver3607 4 жыл бұрын

Thank you for sharing this knowledge 1000% appreciated this!!

@rahul-qm9fi 4 жыл бұрын

Thanks

@quantumwizard7771 4 жыл бұрын

Is the bullworker a good way to increase muscle mass?

@data1155 4 жыл бұрын

Yes, it is. Do reps on a regular bases and it will gain muscles, just like dumbbells and barbells. If you are interested, Marlon Birch wrote several books how to train with it.

@quantumwizard7771 4 жыл бұрын

@@data1155 OK cool. Thanks. I just ordered bullworker straps for this same purpose on amazon.

@pivotal-ai 4 жыл бұрын

Steady state running great for lowering heart rate. Improve strength with isometric holds and power movements. Bodyweight exercises are great for lean hard muscle. HIIT is great to burn fat and preserve muscle.

@mrniceguy00987 4 жыл бұрын

please make your ebook paper I would buy the hell out of a hard copy

@yousefahmad538 3 жыл бұрын

Hey so I need help with programming, how can I add this and your combat pt 2 of this without overturning

@mikeince2929 5 ай бұрын

Cool

@mutation6878 4 жыл бұрын

Yeeeesssss

@GringoNinja845 3 жыл бұрын

How should I progressing on the strength days, should I just increase the weight from 70% of my 1rm every week, or should I keep the weights the same but time my sets and increase the speed of which I complete them, then increase the weight once my speed plateaus?

@drewmcclenaghan9891 2 жыл бұрын

how much weight should you use when using the weights

@josephodonnell6705 2 жыл бұрын

What are the rest times on the compound day???

@540EinherjarInMyBrain 4 жыл бұрын

Would steady state rowing achieve similar ventricle improvement?

@totallyraw1313 4 жыл бұрын

Nothing like the English weather eh! :D

@aknot3352 Жыл бұрын

Theres a picure of bruce holding dumbbells jumping on a trampoline ,which I think is where his leg speed came from?perhaps

@rapwatch7608 4 жыл бұрын

Pt3????

@jblasutavario9549 4 жыл бұрын

3:00 plant pot assist. Cheater 😉 Great video buddy

@TheBioneer 4 жыл бұрын

Haha! I did like five sets of that and every time I thought 'I'll move the plant pot next time' and then promptly forgot :-P

@jblasutavario9549 4 жыл бұрын

@@TheBioneer haha nice one. It was a great vid. Hats off for setting up the cam on the grass repeatedly for the running shots.

@tt-xs5nk 4 жыл бұрын

Is speed training the same as explosive training?

@UrNemesis_ 4 жыл бұрын

Clicked asap 😂

@cubingcubez6678 4 жыл бұрын

What's the Full form of ASAP?🤔🤔🤔

@HaharuRecords 4 жыл бұрын

@@cubingcubez6678 As Soon As Possible..⚔️

@fighternk13 4 жыл бұрын

I damaged my flexor tendon in my ring finger in my left hand, I can not afford surgery right now and work won’t let me back until my stitches are out, I fear I may never fight again :’( and I’m falling apart

@christianrodriguez1720 4 жыл бұрын

You’re fucking awesome!!!

@coachingconfidant2785 4 жыл бұрын

what equipment do i need? I'm looking into buying. ATM i have no equipment. I'm looking to workout in my back yard/at home. Since it's more time efficient for me and would motivate me more than paying gym membership and cost less. Since my gyms are far from me