Martial Arts Strength Training

According to various sources on the internet, a 1996 article in Iron Man Magazine revealed Bruce Lee's workout. In addition to his cardio and karate workouts, Lee lifted weights three times a week and performed the following routine:

clean and presses 2 x 8 squats 2 x 12 barbell pullovers 2 x 8 bench presses 2 x 6 good mornings 2 x 8 barbell curls 2 x 8

Unfortunately, he injured his back doing good mornings, which nearly ruined his career. Otherwise, his weight training was successful in that it is credited with helping him add 30 pounds of solid muscle to his relatively small frame.

Although Lee is the most famous martial artist ever, it may be that the strongest was a man named Masutatsu Oyama. Therefore, it will be interesting to contrast Lee's workout with Oyama's.

The Karate Bull-Fighter

Oyama was one of the first to bring Karate to America and founder of the Kyokushin style of Karate. His 1958 classic "What is Karate?" was one of the first books on the subject written in English, and designed to make the subject accessible to westerners.

Oyama initially became famous with stunts such as bull-fighting Karate-style. Unlike Mexican bull-fighters, he would actually wrestle the bull to the ground and break off one of its horns. (He wasn't too popular with animal rights activists in Tokyo.)

Oyama's Strength Training

According to Oyama's 1958 book, strength and speed are more important than skill for Karate, and speed more important than strength. Also, he said it was very important to practice jumping.

Here are some recommendations he gives in "What is Karate?" (He doesn't give an exact workout.)

Running - 4km per day
Rope-skipping - 20 minutes per day
Dumbell arm exercise (shoulder press?) - 200 times
Dips - 100 times
Push ups (with hands in fist) - 300 times
Inclined push ups - 100 times
Jumping side kick over 4 foot vaulting horse
Inclined dumbell bench press

Exercises requiring a partner:
Hitting bag with upper elbow and side of elbow - 200 times each
Practicing jumping kick with bag
Exercises for neck (with partner)
Leg exercise (squat with partner on back)
Back and Abdomen exercises with partner

Elsewhere in the book, Oyama said that he would bench press 175 pounds 500 times a day.

Then there are karate-specific exercises such as straw striking and exercises that are specific to board and stone breaking abilities. All this was in addition to practicing forms, sparring, etc.

Comparing Lee and Oyama

Now, what strikes me as the essential difference between Lee's and Oyama's workout styles is volume. Lee's weight training routine is relatively brief, and he avoided lifting on days of heavy martial arts training.

While Lee might do an exercise for 2 sets of 8 reps (which is fairly typical), Oyama would do it for hundreds of reps. Clearly, Oyama's is a more time-consuming approach that would require a lot of dedication.

If you look at pictures of these men, they have quite different builds. For Lee, his training goal was apparently to add bulk. Before the weight training, he weighed only 135 pounds, and he added 30 pounds of solid muscle.

Oyama, on the other hand, was obviously a stockier fellow, and talks in his book about losing weight during periods of intense training. Judging from pictures of him with other people, I would say that he was probably slightly taller than Lee (who was 5' 8"). Although Oyama was of average height, he doesn't look like a small guy when standing next to American professional wrestlers, boxers, and strongmen.

Possible Conclusions

The point is not to compare them as saying one was better than the other. I do wonder what affect their training style had on the way they looked and how much was just genetic.

At any rate, if Oyama struggled to keep his weight down, it sounds like high volume training helped him to achieve that. Lee, on the other hand, seems to have been naturally lean and wanted the weight training to bulk up (probably to look better on camera). Too much volume (without steroids anyway) might be counter-productive to that goal.

So, maybe the lesson in this is that if you want to lose weight while simultaneously getting stronger, it might be worth considering an old-fashioned high volume workout routine, assuming you can make that kind of dedication. On the other hand, if your goal is to look like Bruce Lee... well, all I can say is "good luck"!

The author, Greg Bonney, is the owner of Bonney Information and E-Commerce and founder of Scoutcamping.com (http://www.scoutcamping.com).

Copyright © 2005 Bonney Information and E-Commerce.

---

Why Every Cop Should Study Judo Part 1

Up until 30 years ago, JUDO was the martial art. Then with the introduction of the more mysterious martial arts with more of a "killing" edge to... Read More

What Can We Learn From What Has Already Been Done?

Pre-WWII Judo was a far different thing than what we see now.The Japanese in particular, being on a global war footing, practiced a type of Judo that... Read More

Are You Frustrated Yet?

I was talking to a parent recently and they told me that their son was not going to compete in wrestling because they were afraid they would... Read More

Sensing Intention

One of the 'mystical' aspects of the martial arts has always been the ability to feel another persons intention.Sensing intention gives a person the ability to be... Read More

Fairbairn on the Fairbairn Method

Something for our shooting "enthusiasts" -PRELIMINARY STATEMENTBackground:"Prior to my association with the armed forces of Great Britain and the United States I served as Assistant Commissioner in... Read More

Does It Hurt When I Do This?

Let me tell you something. I don't bruise too easily. You guys know after years of Wrestling, Football, Karate, Jujutsu and Judo- you develop resistance to those... Read More

How to Relax During a Fight

I received a returned video from a well meaning, but severely misguided, former customer. This is a rarity since over the past 2 plus years and hundreds... Read More

Choosing a Self Defense / Martial Arts School: A Parents Guide

"Daddy, I want to take Karate!""Mommy, Jimmy on the bus hit me again today"There are many reasons why parents want to sign their children up for Self... Read More

Samurai Swords and The Swordsmiths

Back in the early times of sword manufacture, the production of super strong high-grade carbon steel wasn't even a vague dream. But we know, as history has... Read More

Martial Arts

Traditionally, people trained in Martial Arts in order to utilized their skills as a form of attack and defense in both armed and unarmed combat. Today,... Read More

Generating More Power from Hip Rotation - Lessons from Martial Arts

One of the important lessons of Martial Arts training is the ability to use hip rotation as a way to generate power and speed for maximum impact.Martial... Read More

How to Become A Modern-Day Ninja Master

The ninja were a military order in Japan. Most people have seen them in movies and fictional books.They are the guys dressed in the black suits that... Read More

Do You Take Yours Trained or Untrained?

If you ain't pissing anyone off, you're not doing anything worth while. Like religion and politics, martial arts are not for a lack of its zealots. Decide... Read More

Aikido Philosophy: An Oriental Concept of Energy, Self, and Mind

PrefaceThere are many different ways to understand Aikido philosophy and perceive, utilize, and benefit from energy. What I offer here is one of many ways. Indeed when... Read More

The Fallacy and the Myth

It's always amusing when "know it alls" dismiss certain methods out of hand as being useless or "unworkable". One "victim" of this line of thinking is the... Read More

A Samurais Power Is In His Little Finger, Not His Samurai Sword

In the 12th Century the Shogunate was formed. The head of this regime was the Shogun, the supreme ruler. Under him where his regional 'daimyo' or 'dukes'.... Read More

Im Soooo Confused...

I was going to write about the BASICS of "practical unarmed combat". Things like a solid and productive core of strength training, development of real speed and... Read More

British Aikido Board National Nepotism Seminar

For many years The British Aikido Board (BAB) have shown no interest whatsoever in the true history of British Aikido, to be fair to the BAB, they... Read More

New Book: Positive Aikido

A new book with a practical look at Aikido and its history. The Co-authors are direct students of the legendary master Kenshiro Abbe Sensei from 1957. the... Read More

Combatives

This is our last installment on "defining" the parameters of COMBATIVES.The point, I am sure, will be missed by some but it must be emphasized that this... Read More

Martial Arts Strength Training

According to various sources on the internet, a 1996 article in Iron Man Magazine revealed Bruce Lee's workout. In addition to his cardio and karate workouts, Lee... Read More

A Great Question!

It's a question that we went back and forth with for awhile ourselves many moons ago. The "how" and "why" of our conclusions may be of some... Read More

Safety Awareness & Self Defense: Circle of Safety

Safety Awareness & Self Defense is the responsibility of each individual. Knowing your surroundings and being aware of potential dangers is your first step towards self-defense. Avoiding... Read More

Have No Misconceptions

I just received an Email from a woman who has a child (3 year old) and about to have another. Considering my wife is in a similar... Read More

A Beginning History of Old School Jujutsu - Part 1

Over the next couple of day's I will writing an article of the history of Pre-WWII Japanese Jujitsu/Judo. I wasn't sure where to start, but here I... Read More

Catholic Self Defense

Note: I wrote this essay regarding the development of Tekkenryu jujutsu. However, I think it is applicable for all methods of self defense. It may also explain... Read More