Enter the Dragon (ETD) A well-rounded person is an artist, warrior and philosopher 1 | P a g e Welcome the Enter the Dragon (ETD) Virtual Training Camp! We are on the path to be the best human being we can be. We are going to improve our mind, body and spirit. The following 8 weeks will consist of: Monitoring your diet daily with the app my fitness pal Choose a cardio workout minimum of 30 minutes recorded with map my run. Choose flexibility routine minimum of 15 minutes recorded with map my run Read 10 pages a day of On the Warrior’s Path https://www.amazon.com/Warriors-Path-Second-Philosophy- Mythology/dp/158394219X 10 minutes of mindfulness – Calm app Use a Daily Affirmation: Create your own affirmations and write them down on a 3x5 card. They can be your own ideas or quotes you find inspiring. Carry them around with you for a week or a month and read them out loud to yourself each day. One act of gratitude Tell other people “thank you” when they do something kind for you, no matter how small the deed. Don’t allow other people’s bitterness or negativity, or any other outward circumstance, to influence your inner peace. Look for the best in everyone, and believe and say the best about them. Anger, disappointment, failure, and frustration are parts of life, but don’t let them become your default emotions. Don’t be complacent and resign yourself to victimhood. Choosing to live from a place of gratitude brings peace. Build gratitude around you with small, daily, unexpected, undeserved acts of love, compassion, grace, and forgiveness. 2 | P a g e Bruce would use any means necessary to improve his punch strength, speed and fitness. Listed below are many of the Bruce Lee fitness training routines he used to elevate his aerobics stamina and maximize his overall cardio level. Bruce Lee Running Bruce Lee called running “the king of exercises.” Bruce Lee regularly ran four miles on Mondays, Wednesdays and Fridays at a sub seven-minute pace, changing tempo and speed throughout. After a stretch of easy strides, he would sprint fast for a short distance and then resume the easier running. This would raise his heart rate and help develop Bruce Lee cardio and heart strength. He would also sometimes shuffle his feet while running to burn more calories for extra fitness. Bruce Lee Circuit Training Occasionally, in order to avoid boredom, Bruce would mix things up with circuit training, a variation of cross training. He would line up 8 to 12 exercise stations and workout at each one for 30-60 seconds, switching between them with little or no rest. Read the Bruce Lee Cycling On Tuesdays, Thursday, and Saturdays, Bruce Lee would follow up his jump rope workout with a high-speed 45- minute stationary cycling session. A Bruce Lee cycling workout is great form of cardiovascular fitness because it allows you to maintain a high heart rate for a long period of time. 3 | P a g e Bruce Lee Jump Rope Bruce Lee used to jump rope on Tuesdays, Thursdays and Saturdays. A Bruce Lee jump rope workout should last for about 30 minutes of skipping. Sometimes Bruce Lee would jump rope with one leg raised to further develop his balance. Use jump roping to maintain stamina and develop stronger leg muscles. A jump rope workout helps you stay light on your feet. Bruce Lee Shadow Boxing Merging martial arts training with cardiovascular fitness work, Bruce would constantly shadow box while sometimes punching with small weights. Bruce Lee would throw 100 punches with increasing weight from 1 pound to 2, 3, 5, 7 and 10 pounds. Then he would use decreasing weight from 10, 7, 5, 3, 2 and 1 pound. Boxing is a good agility exercise that builds up Bruce Lee-type speed. Bruce Lee Heavy Bag Bruce Lee would often say that when he punches, kicks and hits a heavy bag, he does not do it passively. Bruce Lee would constantly move, side step and feint while training on a heavy bag to simulate a real battle. This workout sharpened his reflexes, kept his heart rate going and helped maintain his strong punches. 4 | P a g e Bruce Lee Flexibility Stretching was a vital component of Bruce Lee’s daily workout. Bruce Lee understood that flexibility is useful for all forms of exercise, from martial arts to cross training, weight lifting to gymnastics, football to basketball, baseball to track, etc. Bruce Lee Gratitude Do not allow negative thoughts to enter your mind for they are the weeds that strangle confidence. – Bruce Lee Everyone has a bad day now and then. The important thing is overcoming it and forging ahead with gratitude. Bruce Lee, a martial arts legend, imagined negative thoughts as weeds that can kill what’s green and growing in the mind. Those negative thoughts might be about yourself, but often they’re about envying what you don’t have. Envy is a fruitless emotion that serves no purpose other than to destroy. There’s no good in envy, because it wears down what’s healthy. Entitlement is often envy’s partner. Think of it as the rich soil where the weed of envy can grow. But if you’ve ever planted a real garden, you know that weeds and flowers can’t occupy the same space, at least not for long. One will overpower the other. Weeds are strong, but you can be stronger with practice and patience. 5 | P a g e Bruce Lee Affirmations When Lee felt that he had arrived at a particularly significant idea, he wrote it on the unlined back of a plain 3×5″ lined yellow notecard, which he signed, almost like a will or perhaps a contract with himself. He would often refine or copy reflections first recorded in his pocketbook onto the notecards reserved for only his firmest convictions and deepest dedications. Lee’s affirmations are 7 ideas he wrote on small note cards and carried with him always. Bruce's affirmations were about Memory, Subconscious Mind, Imagination, Reason, Emotion, Conscience and Will Power. Here’s a letter Bruce Lee wrote to himself in 1969. “My Definite Chief Aim I, Bruce Lee, will be the first highest paid Oriental super star in the United States. In return, I will give the most exciting performances and render the best of quality in the capacity of an actor. Starting 1970 I will achieve world fame and from then onward till the end of 1980, I will have in my possession $10,000,000. I will live the way I please and achieve inner harmony and happiness.” — Bruce Lee, Jan. 1969 6 | P a g e The Reading Life of Bruce Lee His spare time was consumed with reading and frequenting bookstores — before kung fu took hold of his life, he even dreamed of owning a used bookstore himself. Even though he had a great relationship with books, he was a pretty terrible student at school. It was during college — as is the case for many of us — that Lee’s mind was opened up to new ideas and subjects. Even though he didn’t graduate, Lee took classes in philosophy and psychology that particularly piqued his interests (neither of those were his major — which was drama — but he interestingly later claimed that he studied philosophy in school). He would not only read, but copiously take notes, add neat underlining (sometimes even using a ruler) and marginalia, and transcribe his favorite passages into notebooks. After college, reading became part of his regular daily routine. He never held a true 9-5 job, so his days were pretty free to be whatever he made them. In the mornings, he’d work out, running and doing a certain number of kicks, jabs, punches, etc. The afternoons were reserved for either reading or making social calls. And in the evening, he’d spend time with his family, lift weights a few times a week, or continue his reading. He cultivated both mind and body, every single day. While he read broadly his whole life, there were periods of time where he dove deeply into a single topic, looking to achieve mastery, gain inspiration, and come up with new ideas. When developing his signature kung fu style — called jeet kune do — he devoured not only martial arts titles, but also hordes of fencing and boxing theory, combining ideas from multiple disciplines. Like all innovations, his kung fu was not born spontaneously from his head, but through an amalgamation of ideas from the course of physical exercise and self-defense history. 7 | P a g e Mindfulness For Bruce, whose childhood nickname, given to him by amused relatives, translated to "Never Sits Still," sitting on the floor wasn't the best way to clear his mind. For such an action-oriented person, the clichéd image of a person in meditation would have been unsustainable for more than a few minutes. So it was movement—whether that meant going for a walk or run, practicing punches and other strikes, or spinning on his stationary bike—that Bruce used to meditate. He did so every day, making time in his busy schedule for contemplation, just as he made time to strengthen his arms, legs, back and core. Bruce understood that without a mind as sharp and unburdened as possible, none of a martial artist's skills can possibly function at their full potential. The greater understanding of oneself that comes with a routine of daily meditation can inspire confidence in abilities, acceptance of faults and the ability to operate clearly in the moment.