李小龍的訓練日記

李小龍的訓練日記

李小龍的遺孀琳達於1996年召集李小龍當年的十餘位頂峰門徒成立"振藩截拳道核心"的目的，是想將李小龍生前所教授的內容傳播給現在的搏擊愛好者。雖然現在也有一些組織在教授截拳道，但人們所關心的是真正屬於李小龍個人的東西，那種原汁原味的李氏格鬥技系統。為了滿足廣大截拳道愛好者的心願，特將李小龍生前制定的一個短期強訓計劃披露如下。李小龍為什麼要制定一些類似的週期性訓練計劃呢？原來到了李小龍武道生涯的後期，他要經常客串一些演出活動，因此必然影響自己的正常訓練，所以每當他結束其他表演活動後，都會利用這種超強度短訓計劃來迅速恢復自己，同時他亦利用這些特訓計劃來訓練那些美國武壇頂級高手，如著名空手道大師查克．羅禮士及喬．劉易斯等人。
1968年1月1日，星期一
09:20/09:30
熱身運動：劇烈的搏擊及殘酷的打鬥都可能會使得身體非常緊張，而且我們又要盡力避免因肌肉緊張所引發的肌肉、關節、韌帶損傷，所以訓練或搏擊前的熱身運動，都有助於肢體在比賽或訓練中發揮最大的效力。
09:30/09:49
慢跑：這項運動除可增強你的心血管功能外還可促使你的身體與精神逐漸進入戰鬥的狀態。
12:00/12:45
1.拳法練習：將重點強化直拳這種最具殺傷力的攻擊武器，這是一種幅度最小但震盪力與穿透力最強的速度最快的拳法。
2.制戳練習：300次，這是格鬥武庫中最凶狠的一招，主要用來攻擊對手的眼睛與喉結等最薄弱的環節。
15:00/15:55
1.腿起蹲：通過腿部的起蹲動作來聯繫膝關節的伸縮上的彈性力量。
2.腿部專項練習
3.吊腿：也就是用固定滑輪拉腿來進一步強化髖部與腿部的韌性與靈活性，尤其對進行高位踢擊極為有用。
（1）控腿：控腿是腿功訓練中相當重要的一環，亦是一種對退步實力的檢驗，因為他本身就體現了一種良好的對重心及身體的自控能力。
（2）腳靶踢擊：沙包可以用來增強腿部的殺傷力度及腳部的硬度，但腳靶卻更可用來培養實戰的感覺及距離感，並對踢擊的準確度是有良好的鍛煉作用。重要的是，你雖把全身的力量都發放到靶子上，但卻不會挫傷持靶人，因為目標是活動著的。
（3）勾踢腿：勾踢腿是繼側踢腿之後的又一主力踢法的攻擊力度。
19:30/19:50
1．指戳練習：100次，結合步法的靈活移動來練習這一最難防禦的凶狠殺招。
2．拳法練習：200次，重點發展直拳，並可通過重擊沙包來練習與發掘人體內在潛力。
21:00/21:30
1．單腿起蹲練習：這是用來鍛煉腿部耐力及爆發力的有效手段之一，練習時做四組，每組至少十個。
2．腰部練習：四組，一是用來發展腰部的韌性與靈活性，二是用來舒弛一下身體，或用來調整一下身體。
總計：2小時59分。

1968年1月2日，星期二
09:20/09:25
熱身運動：要兼顧到腿、腳、膝、腰、肩、頸、手、肘及頭，但到目前為止還有很多人尚未認識到熱身運動的重要性。
09:27/09:41
跑步練習：14分鐘。為了避免單調，應使跑步練習變得多樣化，即在跑步時要經常變換步幅與節奏，以使腿部的所有肌肉都可得到鍛煉，並由此使身體更可接近與瞬息萬變的劇烈搏擊的需要。
11:30/12:35
1．拳法練習：500次，用以體會內力的發放與如何有效地作用於對手身上，當然仍是以直拳練習為主。
2．指戳練習：雖然有些武術界人士也譴責這種技術太野蠻、殘酷和不人道，但是在情勢危急的情況下你沒有必要去考慮具體使用什麼手段，只要能達到目的即可。
15:00/15:45
生物修煉：45分鐘，也就是進行有關內功心法的修煉。
16:00/16:40
重量訓練：用來發展拳腳打擊時的殺傷力度。
1．槓鈴練習：3組，即分別通過負重深蹲，抓舉或挺舉來鍛煉全身的整體肌力，不過在這裡以鍛煉腿肌的蹲起練習為主。
2．輕沙包練習：輕沙包主要用來練習拳腳的快速擊打力量，還有靈活性。
3．重沙包練習：3組，重點發展左直拳，主要利用重型沙包來練習摧毀性的力量。
17:15/17:45
1．起蹲練習：5組。
2．腰部練習：5組。
3．上舉腿練習：5組，亦即控腿練習與搬腿練習的一種綜合訓練。
20:20/20:24
靜力訓練：亦即利用靜力訓練器來鍛煉前臂的肌力。
總計：2小時23分


1968年1月3日, 星期三
07:00/09:00
功夫練習：用來研究與練習振藩截拳道中的各種精華元素，還包括各種尚未被振藩截拳道吸收過的新元素，如對剛買回來的一些新的中文武術資料進行研習等。
09:00/09:15
熱身運動：15分鐘。
09:25/09:50
1．拳法練習：500次，15分鐘。
2．跳繩練習：3組，十分鐘。在振藩截拳道中，跳繩是鍛煉耐力的最佳方法，它還可以使你腳下變輕以加快你在步法移動上的速度，同時跳繩亦可用來有效地增強心血管系統的功能。
10:00/10:30
指戳練習：今天主要進行指插靶物的訓練，以強化關節上的硬度。
11:05/11:15
跑步練習：這十分鐘的跑步訓練主要用來使身體更加接近與實戰的需要，而不僅僅是用來熱身，當然跑步時亦要結合步法移動來練習。
15:06/16:00
1．高位踢擊練習：4組，用來發展高位腿法，因為高位腿法亦是截拳道中的一種重型武器，因為低位腿法雖能容易擊中目標，但卻不會形成致命的創擊。所以能以高位腿法踢中對手的頭面等要害部位將會是最有效的打擊。
2．側踢腿練習：4組，這是截拳道中的運用頻率最高的腿法，也是李小龍的拿手絕招。
3．滑輪吊腿練習：3組，即通過滑輪拉腿來增加腿步的柔韌性與髖關節的活動範圍。
4．右前勾踢練習
（1）踢擊重沙包：3組，即通過重沙包來磨練勾踢這一腿法上的殺傷力度與關節硬度。
（2）踢紙：3組，即通過勾踢紙片來練習這一腿法的準確度、距離感與快速度。

5．左右勾踢練習：（同上）
16:15/16:45
1．踢靶練習：即通過踢擊腳靶與空氣袋來磨練側踢等直線型攻擊腿法的殺傷力度與有效的距離感。
2．腹肌練習：欲進行劇烈的搏擊，你的腹部必須能經得起任何強猛重擊。
總計：4小時45分。

Bruce Lee's Speed Training

by Bruce Lee and M. Uyehara

What is speed in fighting? Is it the velocity of your hands, feet and body movement? Or are there other, prevalent essentials in a good fighter? What is a good fighter?
A good fighter is one who can hit his opponent quicker, harder, without much perceptible effort, and yet avoid being hit. He doesn't only possess a pair of fast hands and feet and quick body movement, but he has other qualities such as nontelegraphic moves, good coordination, perfect balance and keen awareness. Although some people are endowed with a few of these qualities, most of these attributes are developed through hard training.
All the strength or power you have developed from your training is wasted if you are slow and can't make contact. Power and speed go hand-in-hand. A fighter needs both to be successful.
One immediate way to increase your speed at impact is to "snap" or "whip" your hand just before contact. It is the same principle as the overhand throw. For example, if you throw a baseball with a full swing and snap your wrist at the last moment or the tail end of your swing, the ball will have more velocity than without the snap. Naturally, the longer swing with a snap will have more acceleration at the end than a shorter swing with a snap.
Speed in Punching
The backfist is not the quickest or strongest technique because you can't utilize your entire body in the movement. It is, however, one blow that you can apply the whipping or snapping motion to.
The backfist is usually thrown at your opponent's head, and it is used heavily in combination with lop sao (grabbing-the-hand techniques). It is delivered from shoulder height but can also be used as a surprise attack and can be launched anywhere from your waist to your shoulder. It is very difficult to block once you have acquired nontelegraphic moves.
Although some power is lost in this punch, it is compensated for or redeemed when combined with lop sao. If you can develop a strong pulling power in your arm, you will be able to jerk your opponent forward and apply the backfist. The impact should be devastating.
Candle Drill
To develop speed or quickness in the backfist, light a candle and attempt to extinguish it with the acceleration of your punch.
Blocking Drill
Another interesting exercise is to have a partner attempt to block your punch as you throw it at his face. If he misses his block, you should be able to stop your punch about 1/4-inch from his skin.
Finger Jab
The leading finger jab is the fastest attacking weapon available to you. It is fast because it travels only a short distance. It is also the longest hand weapon accessible to you. Since you do not clench your fist, you add several more inches to your reach.
To protect your fingers while throwing this technique, make sure you use the proper hand form. Align the tip of your hand by slightly bending the longer fingers to adjust to the shorter fingers and tuck your thumb in. Your hand should resemble a spear.
To develop speed in the finger jab, you need a great deal of practice and initiative. Speed relies on economy of motion, and the jab is one technique you have the opportunity to experiment with. The jab, like all jeet kune do blows, must be thrust forward without any retracting motion. It is like a snake darting at its prey without warning.
Paper Drill
The more hours you spend speed hitting, the faster your hands will travel. One excellent training device for this is the paper target. It is inexpensive, easy to construct and valuable
Leading Straight
The leading straight is the fastest of all the punches. Not only is it the main offensive weapon, but it's also an important defensive tool.
And it is a "speed" punch. Like the finger jab, the leading straight travels only a short distance to the target because the hand is already extended.
The leading straight is also the most accurate technique because it is delivered straight forward at a close distance, and your balance is left intact. Like the finger jab, it is hard to block, especially if you keep it in a continuous, small motion.
You can put some "zip" into your punch by snapping it just before impact. Keep your hand loose and tighten your fist only an instant before contact. To put explosiveness in the blow, utilize the flowing-energy concept by adding heaviness to your hand.
The leading straight is not an end, but a means to an end. It is not a powerful blow that will knock your opponent flat with one punch. It is, however, the most dominating jeet kune do punch and is used profusely with the other combination punches and kicks.
The straight punch should be delivered from an on-guard position with the point of contact in line with the surface of your shoulder. Against a short opponent, bend your knees so your shoulders are aligned with the point of contact. Likewise, if your opponent is tall, stand on the balls of your feet.
Later, as you progress, you can throw the straight punch with your hands in any position. But the punch must be launched with your body in balance to be effective.
Unlike the classical stance, your hand is never placed on your hip, nor is the punch initiated from there. It is impractical to have your hand traveling the extra, needless distance. Furthermore, delivery of your punch from the hip exposes a large area of your body.
The leading straight will have more sting if you pivot your hips and utilize all the other functions for a heavy blow. But sometimes this will telegraph your movement, and you have to decide whether to sacrifice speed for power. This depends on your opponent. If he is very slow and awkward, you can utilize the powerful blows. But if he is fast, you may have to concentrate on speed more than power.
Speed Bag
Among the best equipment to develop speed and accuracy is the old-fashioned speed bag. To use the bag properly, you have to be quick with your hands. You also have to hit the target perfectly so the bag will bounce directly back to you.
In the beginning, use both hands to punch the bag and stand with your feet parallel but comfortably apart. Hit the bag straight, using your nose as the guiding point. The most valuable feature of the bag is that it compels you to hit directly and crisply so it returns to you sharply.
You cannot hit the bag if you punch from your hip; it takes too long to react. And you are liable to be hit in the face since your hands will not be able to protect your head from the oncoming bag.
Punching Pads
You can use punching pads to increase your speed and heavy punching.
If you are working out with one pad, have your partner hold the pad in front of him. Whenever you try to punch it, he should jerk it swiftly either upward or downward, trying to make you miss.
You can do the same exercise with two pads.
Wooden Dummy
The wooden dummy can also be used to learn speed punching. The disadvantage, however, is that you can hurt your hands if you are not conditioned to hit solid objects.
Slapping Game
An excellent child's game that is fun and can be played with anyone is the "slapping" match. Extend your arm fully in front of you with your hand outstretched. Make sure your thumb is on the top and hold it vertically. When your partner swings his hand to slap yours, jerk your hand upward and toward you, trying to avoid contact. You let him do the slapping until he misses, then reverse roles.
Nontelegraphic Punch
Jeet kune do features the nontelegraphic principles of fencing, and this sets the style distinctively apart from the classical styles of hung fu and boxing. For example, jeet kune do utilizes their footwork and the principle of thrusting your hand before your body, which makes it almost impossible to parry or block speed punches such as the backfist, jab or lead punch.
The idea of nontelegraphing is to initiate your punch without any forewarning (tensing your shoulders or moving your feet or body) so your opponent does not have enough time to react. If you punch with jut a slight motion of your feet or body, you have "telegraphed" or warned your opponent of your intention.
The secret is to relax your body and arms but keep them slightly weaving. Whip your hand out loosely so your shoulders don't become tense, and clench your hand an instant before contact. And keep a poker face. You don't want to telegraph your intentions.