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

My eBook: www.thebioneer...
The full post: www.thebioneer...
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?
The blog: www.thebioneer.com
Patreon: / thebioneer
Instagram: / thebioneer
Facebook: / thebioneer
Twitter: / thebioneer
teespring.com/...

[@ryanhuestis2955]

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

[@TheBioneer]

Thanks man! Appreciate you watching and commenting :-)

[@craigfoden3794]

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

[@dswynne]

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

[@joshuafernandez271]

@@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

[@Unknown-ye1ss]

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

[@crounos2]

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

[@TheBioneer]

Thanks man!

[@mcsplitsecond9112]

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

[@kenhoover1639]

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.

[@justinlucus9580]

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]

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

[@luxurybuzz3681]

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

[@roseslasher]

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]

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

[@keyser_söze23]

@@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]

Yes love me some Bruce lee training make more

[@TheBioneer]

Yessir!

[@jessiewalker8547]

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

[@olliemeadows6164]

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

[@duncanpatterson9890]

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

[@fredericchopin8583]

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

[@delonechapalm354]

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

[@TheDamianvain17]

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]

Probably not Crossfit, lol.

[@renehenriksen1735]

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

[@mayowaade879]

Hahaha mostly third world Country people will get this joke

[@WeBreakItAllDownRightHere]

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]

Universe works in weird ways

[@thewannabemartialartist4613]

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 💪

[@TheMadAfrican1]

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.

[@lelezz3118]

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 ✌️

[@kiefscooper7]

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

[@marthyangue319]

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

[@d4mdcykey]

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

[@UnknownUser-cw3qr]

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

[@KojiCO-ConvinceM]

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

[@rickysmith133]

Man this is very inspiring. Thanks.

[@Cyrus0587]

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

[@petersharman8013]

Fantastic video

[@etymos6644]

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

[@KravMagaThailand]

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

[@TresonBerry]

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

[@urbanunboxing8960]

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

[@TheBioneer]

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

[@floydmichaelmoss]

Happy birthday sifu Lee

[@Trillvil1]

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

[@spakkx]

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!!

[@joefosdike3273]

this looks amazing can't wait to try it out

[@ultralordd7625]

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

[@BeatJunkie-mq1tc]

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

[@lekaine6017]

Facts

[@gobinda6710Kids]

Super video Bruce Lee sir

[@soufang]

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]

Thanks! Glad to have helped :-D

[@michaelmurray776]

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 ...

[@Tokinjester]

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

[@jashardwallington]

Bruce is a martial artist i look up to

[@jordanglasper1064]

Much appreciated!!!

[@ululululululu2498]

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

[@saisatish7275]

Started watching your videos , bcoz of my idol brucelee

[@Mturner450]

This channel is pure gold

[@spangas5799]

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

[@reflection8599]

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

[@TheBioneer]

Thank you kindly! Back at you!

[@PLUTOXGOAT]

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

[@TheBioneer]

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

[@PLUTOXGOAT]

@@TheBioneer Cheers! Keep doing what you do!

[@marcoarana2773]

Adam your punching technique has improved a lot. Congrats. I recommend 2 KZbin 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

[@johnrodriguez3509]

Very good video sir thankyou

[@benjaminwoodman]

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

[@data1155]

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

[@johnsilver3607]

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

[@rahul-qm9fi]

Thanks

[@quantumwizard7771]

Is the bullworker a good way to increase muscle mass?

[@data1155]

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]

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

[@jonathantorhjelm1902]

Published on his birthday too!!

[@joshuafernandez271]

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.

[@stunlife8046]

Thanks sir

[@chineseducksauce9085]

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

[@TheBioneer]

Noice!

[@faysalaboveaverage]

This channel is a goldmine!

[@MsSignorinaBella]

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?

[@santiagofalcon442]

One of the best yt channels. Amazing video

[@pivotal-ai]

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.

[@joshuafernandez271]

WOW dude the core abs advice Is so true

[@aknot3352]

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

[@KennyWhyDoIHaveNumersNow]

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

[@JordanSMagro]

Love the video, my dude!

[@Wolf_7652]

*SEEMS LEGIT*

[@docsavagefan2795]

Great video.. thanks bioneer

[@TonFitnessOfficial]

I love your dedication bro 😎❤

[@vk3181]

Very nice

[@Jeffro5564]

Omg. I just found this and I subscribed woohoo

[@TheVexusKnight]

Perfect timing. I'm about to start a Bruce Lee inspired training regime and plan to make a series of videos about it

[@Tokinjester]

are you planning on using a punch bag?

[@TheVexusKnight]

@@Tokinjester Of course. Planning on heavy bag, cardoo, weights etc. Trying out Bruce's whole program.

[@SecretStashBrosBuilds]

More Bruce Lee baby!

[@agardenlovers6648]

Very good

[@jayfraser4785]

Amazing content as always.

[@TheVexusKnight]

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

[@UrNemesis_]

Clicked asap 😂

[@cubingcubez6678]

What's the Full form of ASAP?🤔🤔🤔

[@HaharuRecords]

@@cubingcubez6678 As Soon As Possible..⚔️

[@CAPTAINLEGZ]

Suggestion for a future video, Training Sense of Smell

[@GuYueZhenRen]

Can you do a video about improving the cardiovascular system?

[@justinwebber9968]

When you strike only aim a few inches into the bag and snap back, it will generate more power and you won't be left off balance. It's fine strength training but most of the power will be lost if your technique isn't right.

[@rienzitrento8397]

Great video

[@shihanUKS]

Steady state cardio increases left ventricle stroke volume and a lower diastolic. I caught that.

[@commercejunction5273]

I desperately needed this

[@watenallace663]

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

[@jblasutavario9549]

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

[@TheBioneer]

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]

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

[@deostar2009]

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 ^^

[@pauleduard4772]

@Bioneer , really appreciate the exposes on Bruce Lee training! Hope you can accept tip of criticism. Try this: when doing standing exercises, such as you do at beginning bending the bar, allow yourself to be still, such that you don't subconsciously sway from side to side. It's a mental trick but I find it improves mental focus and therefore the exercise and also results.

[@howtodoit3074]

You need to do a hajime no ippo inspired video

[@fighternk13]

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

[@mikeince2929]

Cool

[@alirezaa982]

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]

Found anything?

[@totallyraw1313]

Nothing like the English weather eh! :D

[@Buzzard061]

7:30-7:42All due respect, you need further instruction for bag work. Talk to your friend or take a few muay thai classes you'll be surprised, it will help with everything else.

[@mrniceguy00987]

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

[@Conqueror2077]

Hello

[@TheBioneer]

Hi!

[@coachingconfidant2785]

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

[@rapwatch7608]

Pt3????

[@darionieves550]

Hello my freind,long time ago I was 113 pound,finally I start gaining weight but very slowly,119pound.I saw live like a lion,can you do more of this subject.

[@DedicatedSpartan]

On gaining weight or on building strength at a light weight.

[@blackzar09]

Bruce Lee was a real life Batman, minus the crime fighting.

[@ExhibitJ92]

Imagine if he did.

[@the300XM8]

@@ExhibitJ92 he did in a way. Me and some other guys I know quit doing a lot of bad things once we started doing martial arts.

[@GringoNinja845]

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?

[@mutation6878]

Yeeeesssss

[@josephodonnell6705]

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