Physical fitness and nutrition

Bruce Lee felt that many martial artists of his day did not spend enough time on physical conditioning. He did not resort to traditional bodybuilding techniques to build mass; he was more interested in speed and power.

The weight training program that Lee used during a stay in Hong Kong in 1965 indicated biceps curls of 36kg (79 lbs) and eight repetitions for endurance. This translates to an estimated one repetition maximum of 50kg, (110 lbs) placing Lee in approximately the 100th percentile for the 55 to 64 kilogram weight class (121-141 Lbs).

Lee believed that the abdominal muscles were one of the most important muscle groups for a martial artist, since virtually every movement requires some degree of abdominal work. Perhaps more importantly, the "abs" are like a shell, protecting the ribs and vital organs. Bruce Lee's washboard abs did not come from mere abdominal training; he was also a proponent of cardiovascular conditioning and would regularly run, jump rope, and ride a stationary bicycle. A typical exercise for Lee would be running two to six miles in fifteen to forty-five minutes.

Another element in Bruce Lee's quest for abdominal definition was nutrition. According to Linda Lee, soon after he moved to the United States, Bruce started to take nutrition seriously and developed an interest in health foods and high-protein drinks. He ate lean meat sparingly and consumed large amounts of fruits and vegetables.


Chuck Norris: "Lee, pound for pound, might well have been one of the strongest men in the world, and certainly one of the quickest."


Herb Jackson: "The biggest problem in designing equipment for Bruce was that he'd go through it so damn fast. I had to reinforce his wooden dummy with automobile parts so he could train on it without breaking it. I had started to build him a mobile dummy that could actually attack and retreat to better simulate "live" combat, sadly Bruce died before the machine was built. It would have been strung up by big high-tension cables that I was going to connect between two posts, one on either side of his backyard. The reason for the machine was simply because no one could stand up to his full force punches and kicks, Bruce's strength and skill had evolved to a point where he had to fight machines."

"He never trained in a gym, he thought he could concentrate better at home, so he worked out on his patio. He had a small weight set, something like a standard 100 lb cast-iron set. In addition, he had a 310 lb Olympic barbell set, a bench press and some dumbbells, both solid and adjustable."

"Bruce used to beat all other comers at this type of wrist wrestling and even joked that he wanted to be world champion at it."


Joe Lewis (world HW champion boxer and student of JKD): "Bruce was incredibly strong for his size. He could take a 75 lb barbell and from a standing position with the barbell held flush against his chest, he could slowly stick his arms out, lock them and hold the barbell there for 20 seconds, that's pretty damn tough for a guy who at the time only weighed 138 lb. I know 200 lb weight lifters who can't do that."

"I never stood in front of another human who was as quick as him. He not only had the quickness, but he had the inner confidence to muster the conviction to do so. I've seen others who had the speed, but lack conviction or vice versa. He was like Ali, he had both. I stood before both of these men, so I know."

"If Bruce Lee wasn´t the greatest martial artist of all time, then certainly he is the number one candidate."