Bruce Lee was roughly 5′ 7″ in height and weighing in at about 130 lbs, putting him in the super featherweight boxing weight class, yet he was purported to have heavyweight punching power.

The synergistic elements that came together in Bruce Lee’s legendary physical feats are too numerous and complex to discuss in a blog post. It does, however merit mention that these elements were not only physical in nature, but also mental, emotional, and dare-I-say . . .spiritual. In any case, as Ted Wong said “Don’t expect Bruce Lee-like results, unless you’re willing to put in Bruce Lee-like hours to obtain them.”

Keeping this in mind, let’s move on to the exercises. Physical strength is not the most important aspect of a good offensive, but it certainly helps. In a martial arts (or any athletic activity) strength training regiment the more important elements to consider are:

1. Core Strength

2. Explosive Strength

3. Stabilization Strength

All of these strength elements are interrelated, but for the sake of brevity I will just hit a few key points on each. A word of warning, however, the following exercises can be dangerous if not properly performed. Consult your trainer before you begin a strength training routine.

On to the the exercises:

Core Strength:
This goes way beyond sit ups and crunches. The core is a rather large and complex group of muscles that control the movements of the torso, so your strength exercises should focus on engaging all of them. This means, adding complex rotational forces such as one arm push ups, using a medicine ball for wood chops, overhead throws, oblique throws, etc., or just swing a sledge hammer, you get the point.

Explosive Strength:
This refers to the ability to rapidly activate your muscle fibers, overcome inertia, and rapidly accelerate. The only way to develop explosive strength, is through explosive movements. This can be applied to just about any exercise, whether it be bench press, squats, or just throwing a medicine ball. Generally you will use less weight and then execute the motion as strong and fast as possible.

Stabilization Strength:
This refers to your body’s ability to maintain structural alignment during both static and dynamic exercises. Exercises in this category will involve introducing an element of instability. For example, lifting weights while standing on one leg, exercising on uneven ground like sand, grass or even a wobble board. One arm or one leg planks are great static stabilization exercises.

This should provide a rough idea of how to strength train for lead weapon development. Keep in mind that this is just a general guide and NOT a workout routine. Consult your trainer for proper technique and individually tailored plans.

In the final installment of this series, I’ll cover real “secret” behind powerful strikes.

Happy training!

–
Nhan-Esteban Khuong, L.Ac.
www.SGVJeetKuneDo.com