DEDICATION TO JESSE GLOVER AND BRUCE LEE
written by Ed Wong
combatives and functional fitness has allowed me the privilege to do
seminars both locally and internationally. It seems wherever I go, two
common question are always asked, “How do I train on a budget?!” and
“How is it possible to train with time constraints?!” I am going to
attempt to answer both questions with the same answer.
a student of Jesse Glover (Bruce Lee’s First student and assistant
instructor in America). I had a chance to get an in depth look into
Bruce Lee’s training and fighting methods .Jesse was Bruce’s training
dummy ,friend and colleague when he lived in Seattle and studied at the
University of Washington. This allowed Jesse to have full access to the
“Dragon” every minute 7 days a week .In this regard, I consider Jesse
one of the most knowledgeable men regarding Bruce Lee’s personal
training regime and combative tactics. Bruce was a fanatic when it came
to training. Bruce would train whenever he had a chance. According to
Jesse, if it was at school, he would place his palms underneath the desk
and push upward or place his fist against the back of a chair at the
movies and push forward. In both situations he is contracting and
tensing every muscle fiber, tendon and ligament and holding the
positions for either a few seconds to a minute.
Bruce was doing one of the most efficient exercises for everyone.
Enter the Isometrics!
Bruce was doing one of the most efficient exercises for all athletes.
exercises are defined as force applied to a resistant object. They have
a part to play in a number of programs for muscle strengthening. A
typical example is pushing against a brick wall. Although there is a
build up of tension in the muscles there is no actual movement. But your
entire body’s musculature, tendons and ligaments are firing into the
pressing movement. This will build strength and increase muscle tone.
The proof is in the pudding, all you have to do is look at Bruce Lee’s
increase strength it is necessary to maintain a position in any one
exercise for between 6 to 30 seconds. The exercise should then be
repeated 5 to 10 times, each time ensuring maximum muscular contraction.
Its very important to tense your entire body at 100 percent and
contract your entire body all from your toes to your neck and everything
in between to reap the full benefits of isometrics.
A number of important points regarding isometric exercise need to be emphasized:
Any one isometric exercise will only increase muscle strength at one
joint angle. To strengthen the other joint positions requires repetition
of further corresponding exercises.
Isometric exercises on their own are not recommended for strength
training. They must only form part of a complete exercise program.
If you suffer from heart disease or raised blood pressure you should
consult your physician before attempting any exercise. During muscular
contractions in this form of exercise, blood pressure can rise quite
is time well spent. It provides some basic strengthening of the
muscles, therefore prepping you to be able to start some type of
exercise regime. It also a great “accent item” to your current training
it’s very economical. Economy to me is defined as saving time and
energy. Isometrics can be done anywhere, anytime and any place. There is
also no need for equipment.
The amount of exercise you can do is endless and only limited by your imagination. I have provided some sample exercises.
Isometric: Stand 1 foot in front of a wall, raise both arms and place
both fists against the wall –shoulder width apart. Look straight ahead
and apply pressure forward with 100 percent intensity. Contract your
entire body and push from the ground with your feet, to the legs, up to
through the back, chest, into your arms finally into the fists. Hold the
position for 6 -10 seconds for 10 sets.
leg Isometric: Stand 1.5 feet from a wall, raise your leg and place
your entire foot on the wall-toes facing up, keep a slight bend in the
knee. Keep both hands up and makes a fist, tense and contract your
entire body ,push forward into the wall with both legs. Think about
pushing your foot through the wall. Hold the position for 6-10 second
for 10 sets per leg.
Isometric: Stand perfectly still; head up and feet shoulder width
apart. All you need to do is tense your entire body and hold the
contraction for 6-10 second for 10 sets.
Isometric: Sit close to your desk, place both palms facing up
underneath your desk and exert upward pressure. Hold for 6-10 seconds
for 10 sets.
fighting you always want to do the most damage in the least amount of
time. If we take that same idea to our training than your spending your
time training for more efficiently, leaving the rest of your day for
other things that complete our well being.
provides you with maximum effect in a short period of time. Who
wouldn’t want to lose weight, gain lean muscle mass, improve fighting
ability and increase flexibility in 10 seconds.
Stay safe and stay healthy-Ed Wong www.uss-canada.ca
I would like to dedicate this article to my teacher, Jesse Glover