Master Your Body: A Legend

Tuesday, August 5, 2008

A Legend

Hi. A couple months ago in one of my blog entries I discussed Arnold and how his work ethic, dedication, and thought process helped him to succeed in anything he set out to do. I want to take a moment now and talk about another amazing athlete...Bruce Lee.

One of the things I found amazing about this athlete was his speed/quickness and his 5'7", 135-pound physique-which was lean, muscular and sickly striated. Lee had the full package with his speed, balance, and power. He preached things such as, "use only that which works, and take it from any place you can find it.

Lee always put demands on himself...accepting nothing but the best effort . He placed greater emphasis on strength and endurance training as well as the development of his own way of martial art. He stated that, " you had to mix some of the old with some of the new to create your own style, your own way."

"The legacy of heroes is the memory of a great name and the inheritance of a great example."
- Benjamin Disraeli
He truly set an example to many with his determination and dedication. He craved to know more about fitness and how that was going to tie in to his craft. He trained hard each and every day- he shapes his life of focus and heart. He stretched extensively, which builds endurance. He stretched extensively and ran, cycled or jumped rope every day to build his endurance.

Here's an interesting fact many of you will find interesting. At 135 pounds, Lee could stand holding a 125-pound barbell parallel to the floor and kick a 300-pound heavy bag hard enough to hit the ceiling on the resulting swing. He always said, "you can be strong, but if you can't use your strength and speed, then you are not powerful." Another interesting fact is he performed 50 one-arm chin-ups and held a V-sit for more than 30 minutes. He loved to challenge himself and would train so intensely that nothing would stand in his way.

He would train with kettle bells and various versions of pull-ups. His core exercise were squats, deadlifts, clean and press. He trained hard and would see results fast because of his dedication and determination to improve. He didn't have anybody telling him what to do, how to eat, how to train-he just did it his own way, which impressed so many people. He just trained hard because he wanted to get better. He learned this mental toughness from his martial art training. It was truly his commitment to realizing the full potential of the human body. Bruce Lee is truly an example to many and will continue to be.

1 comment:

Anonymous said...: Ok buddy we are getting close and I’m getting really excited! I stopped by Monday with my littler girl, Mackenzie, but you were already gone. I wanted to get with you on a dollar figure so I can let every one know what to expect. So far it is going to be me, I have knee issues, but they don’t bother me too bad, a bad lower back, but most of the time I can be careful and do ok. I take meds for high blood pressure but that’s it other then the one I told you about that one day. Kevin has a pulled ham that he has been letting rest over the last couple weeks so he can be ready for the 19th. Other then that he has knee and lower back trouble for time to time but that’s it. He’s not taking any meds for anything but sometimes I think his B.P. is high.
Chris, Leah, Tasha and Courtney said they are not taking any meds for anything and don’t have any issues to mention. Valarie said she was taking B.P. meds but that was it and didn’t have any other issues to speak of. All the girls do aerobics classes and weight train. They all know what they are doing for the most part; you know, just the basic stuff. Chris, Leah and Valarie have been working out at the gym for about 15 years now. Tasha has only been at the gym for about 4 years all together. She came for a couple years, was off for a couple and then has been back a couple.
We are all very stoked about coming. I’ve told them that you will push them and I think they might be a little scared, they think I’m intense in the gym and I tell them even on my best day I about a quarter of the intensity that you are and that worries them.
Kevin said he doesn’t mind you kicking his ass, he just would like you to be in the pits digging with the rest of us. (Working out with us) He said where ever you will lead he will follow.
Anyway, let me know on the cost. Have a great week.

James Ian

Jl365bp@aol.com; August 7, 2008 at 2:51 AM

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.