Learn to defend yourself with karate


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Martial Arts Strength Training

According to various sources on the internet,
a 1996 article in Iron Man Magazine revealedExercises  for  neck  (with  partner)
Bruce Lee's workout. In addition to his
cardio and karate workouts, Lee liftedLeg  exercise  (squat  with  partner on back)
weights three times a week and performed the
following routine:clean and presses 2 xBack  and  Abdomen  exercises  with  partner
8squats 2 x 12barbell pullovers 2
x 8bench presses 2 x 6good mornings 2Elsewhere in the book, Oyama said that he
x  8barbell  curls 2  x  8would bench press 175 pounds 500 times a day.
Unfortunately, he injured his back doing goodThen there are karate-specific exercises such
mornings, which nearly ruined his career.as straw striking and exercises that are
Otherwise, his weight training was successfulspecific to board and stone breaking
in that it is credited with helping him addabilities. All this was in addition to
30 pounds of solid muscle to his relativelypracticing  forms,  sparring,  etc.
small  frame.
Comparing  Lee  and  Oyama
Although Lee is the most famous martial
artist ever, it may be that the strongest wasNow, what strikes me as the essential
a man named Masutatsu Oyama. Therefore, itdifference between Lee's and Oyama's workout
will be interesting to contrast Lee's workoutstyles is volume. Lee's weight training
with  Oyama's.routine is relatively brief, and he avoided
lifting on days of heavy martial arts
The  Karate  Bull-Fightertraining.
Oyama was one of the first to bring Karate toWhile Lee might do an exercise for 2 sets of
America and founder of the Kyokushin style of8 reps (which is fairly typical), Oyama would
Karate. His 1958 classic "What is Karate?"do it for hundreds of reps. Clearly, Oyama's
was one of the first books on the subjectis a more time-consuming approach that would
written in English, and designed to make therequire  a  lot  of  dedication.
subject  accessible  to  westerners.
If you look at pictures of these men, they
Oyama initially became famous with stuntshave quite different builds. For Lee, his
such as bull-fighting Karate-style. Unliketraining goal was apparently to add bulk.
Mexican bull-fighters, he would actuallyBefore the weight training, he weighed only
wrestle the bull to the ground and break off135 pounds, and he added 30 pounds of solid
one of its horns. (He wasn't too popularmuscle.
with  animal  rights  activists  in  Tokyo.)
Oyama, on the other hand, was obviously a
Oyama's  Strength  Trainingstockier fellow, and talks in his book about
losing weight during periods of intense
According to Oyama's 1958 book, strength andtraining. Judging from pictures of him with
speed are more important than skill forother people, I would say that he was
Karate, and speed more important thanprobably slightly taller than Lee (who was 5'
strength. Also, he said it was very8"). Although Oyama was of average height,
important  to  practice  jumping.he doesn't look like a small guy when
standing next to American professional
Here are some recommendations he gives inwrestlers,  boxers,  and  strongmen.
"What is Karate?" (He doesn't give an exact
workout.)Possible  Conclusions
Running  -  4km  per  dayThe point is not to compare them as saying
one was better than the other. I do wonder
Rope-skipping  -  20  minutes  per  daywhat affect their training style had on the
way they looked and how much was just
Dumbell arm exercise (shoulder press?) - 200genetic.
times
At any rate, if Oyama struggled to keep his
Dips  -  100  timesweight down, it sounds like high volume
training helped him to achieve that. Lee, on
Push  ups  (with  hands  in fist) - 300 timesthe other hand, seems to have been naturally
lean and wanted the weight training to bulk
Inclined  push  ups  -  100  timesup (probably to look better on camera). Too
much volume might be counter-productive to
Jumping  side kick over 4 foot vaulting horsethat  goal.
Inclined  dumbell  bench  pressSo, maybe the lesson in this is that if you
want to lose weight while simultaneously
Exercises  requiring  a  partner:getting stronger, it might be worth
considering an old-fashioned high volume
Hitting bag with upper elbow and side ofworkout routine, assuming you can make that
elbow  -  200  times  eachkind of dedication. On the other hand, if
your goal is to look like Bruce Lee... well,
Practicing  jumping  kick  with  bagall I can say is "good luck"!



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