Day | 1 - Plyometrics |
| 1. Burpee
Sets: | 3 | Reps: | 12 | Notes: | Complete plyometrics after your weight training routine. |
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| 2. Side Box Jumps
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| 3. One Foot Box Jumps
Sets: | 3 | Reps: | 12 | Notes: | Bruce Lee was incredibly balanced. As your balance improves try landing on the other foot with a martial arts move in the air. |
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| 4. Stablizing on the ball
Sets: | 3 | Reps: | 12 | Notes: | Balance was also his specialty. After considerable practice and with a spotter move to a stand position. This exercise can be very dangerous so only complete this with a spotter! |
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Day | 1 - Whole Body |
| 1. Clean and Jerk
Sets: | 3 | Reps: | 12 | Notes: | Overall power is also important for speed development. |
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| 2. Jump Squat
Sets: | 3 | Reps: | 20 | Notes: | Complete 20 reps as fast as you can while failing on the 20th rep. |
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| 3. Lunges
Sets: | 3 | Reps: | 12 | Notes: | Try some walking lunges |
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| 4. Incline Dumbbell Press
Sets: | 3 | Reps: | 15 | Notes: | Upper body strength is important. Train hard. |
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| 5. Chin-Ups
Sets: | 3 | Reps: | 15 | Notes: | Complete this exercise with weight if you can complete more than 15. |
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| 6. DeadLift
Sets: | 3 | Reps: | 12 | Notes: | Focus on your form. |
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| 7. Arnold Press
Sets: | 3 | Reps: | 12 | Notes: | Stand up and focus on your form completing this strength exercise. |
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| 8. 21s
Sets: | 3 | Reps: | 20 | Notes: | Focus on developing a resistance to fatigue. Bruce Lee would never tire. |
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| 9. Abdominal Dragon Flags
Sets: | 3 | Reps: | 20 | Notes: | A strong core is important for stability and balance. |
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| 10. Air Bike
Sets: | 3 | Reps: | 20 | Notes: | Go until you are fatigued. |
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Day | 2 - Cardio |
| 1. Elliptical or Cross Trainer
Duration: | 20 Min | Intensity: | 95% | Notes: | Complete HIIT |
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Day | 3 - Plyometrics |
| 1. Ball to Ball Twists
Sets: | 3 | Reps: | 12 | Notes: | Complete the same plyometrics as day one with a mixture of your martial arts jumping balance exercises. |
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Day | 3 - Whole Body |
| 1. Abdominal Barbell Rollouts
Sets: | 3 | Reps: | 12 | Notes: | Complete whole body day 1. |
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Day | 4 - Cardio |
| 1. Rowing Ergometer
Duration: | 20 Min | Intensity: | 95% | Notes: | Complete High Intensity Interval Training again. |
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| 2. Shuttle Run
Duration: | 15 Min | Intensity: | 90% | Notes: | Try 3 sets of 5 minutes. |
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Day | 5 - Plyometrics |
| 1. Double Knee Jumps
Sets: | 3 | Reps: | 12 | Notes: | Try day 1 of plyometrics but use different exercises. |
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Day | 5 - Whole Body |
| 1. Ball Crunches
Sets: | 3 | Reps: | 12 | Notes: | Complete day 1 whole body. |
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