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Bruce Lee’s Kicking Workouts
Bruce Lee was an extremely dedicated martial artist, and performed many different workouts throughout his career. We have already looked at his typical muscle building workout, and also the Bruce Lee abs workouts, and reviewed his diet also. However, Bruce Lee was a martial artist first, and an athlete and bodybuilder second, so now is time to take a closer look at his actual combat training.
Before performing his kicking routine, Bruce Lee would warm up with footwork drills and stretches. Good footwork is essential in all martial arts, and you can never train too hard on perfecting your footwork. Bruce would start out with some shadow boxing combined footwork drills, which would include these basic steps:
Step and slide shuffles, forwards and backwards – the step and slide shuffle involves taking a very small step with your lead foot, immediately followed by sliding your rear foot the same distance forward. This step is used as an adjustment during fighting. Also known as mouse steps in some styles. Backwards step and slide shuffles are as above but by leading with the rear leg, going backwards
Slide shuffles, forwards and backwards – slide your rear foot until it meets your lead foot, as this happens, step forward with your lead foot so that you end up back in the same stance as started. For a Slide step backwards, slide your lead foot so that it meets your rear, and then step with your rear foot.
Once you have gone through these steps for a few minutes, you should then do some stretches to limber up, including forward stretches, side stretches, groin stretches and hurdles and splits. Then, he would use a side pulley and a front pulley to give an extra stretch – if you are training with a partner then pulleys are not required, as you can push/pull each other to aid with the stretching. Once stretched, you should be ready for the next stage of the leg workout, the kicks.
Bruce Lee’s Quick Kicking Routine:
Bruce would simply go through the main kicks, and practice both as a shadow boxing exercise to develop speed and accuracy, and then on the heavy bag to develop power. (Number of sets and reps are approximate).
Shadow Kicking Routine:
- Forward straight heel kick – 3 sets of 12
- Forward shovel kick – 3 sets of 12
- Side kick – 3 sets of 12
- Low side kick – 3 sets of 12
- Low toe kick – 3 sets of 12
- Groin toe kick – 3 sets of 12
- Hook kick (medium & high) – 3 sets of 12
- Spinning back hook kicks – 3 sets of 12
Pad/Bag Kicking Routine:
- Side Kick (left)
- Side kick (right)
- Hook Kick (left)
- Hook Kick (right)
- Spinning kick – heavy bag
- Heel Kick on a pad
- Rear front thrust – heavy bag
These are the basic kicking routines. Once you are proficient with the kicks, start to add the footwork, i.e. the slide shuffle into a quick front kick or to position for a side kick. Practice on pads with a partner, or on a heavy bag. When the heavy bag is moving, try to time the kicks to make maximum impact, to improve timing.
Aim to improve your technique each time your train, while at the same time increasing power and accuracy. Without accuracy, power is wasted, so use strike pads as well as heavy bags. Training with a partner, or in a club, really helps to improve your kicking techniques, as does sparring and ring work. Happy kicking.
Further Resources:
- Bruce Lee Portal
- Bruce Lee’s Abs Workouts
- What Did Bruce Lee Eat?
- Bruce Lee, The Greatest Martial Arts Action Hero
- Jeet Kune Do – The Way if the Intercepting Fist.
- Find a Kung-fu School
- Find a Jeet Kune Do School
- Bruce Lee Books (USA)
- Bruce Lee Books (UK Store)
Tweet Me!Recommended Reading
• Bruce Lee’s Kickboxing Workouts• Bruce Lee Interview on the Pierre Berton Show
• Bruce Lee’s Abs Workouts
• The Plyometric Power Move Workout
• Bruce Lee, The Greatest Martial Arts Action Hero
You know some of his streching routines could be greatly posted along in the cateogory with this.
Here is some stretching advice for martial artists.