10, 000 hours..


“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times” -Bruce Lee

Malcolm Gladwell is attributed the concept that we require 10, 000 hours of practice to master a skill, but maybe Bruce Lee was ahead of him??

How do we acquire a skill?


Acquiring multiple skills is necessary to be a competent athlete, but trying to acquire them all at once, means watering down your available time to practice each one, which may lead to sub optimal development of those skills.

My old Bruce Lee Fighting Method books taught only 4-5 kicks, and all but 1 of them came off the right foot!!  The philosophy behind his art of Jeet June Do, was to keep it super simple, to practice just a few basic movements, over and over, until they were exceptional in their execution and could be performed on pure instinct.

Minimal tools in the arsenal meant the most effective fighting arsenal.. no confusion or distraction, just eye strike, throat punch, groin kick.

Same as CrossFit – squat, deadlift, pullup, press, these movements are the eye strike, throat punch and groin kick of exercise, ie the most effective, bang for your buck movements.

Practice them till they are exceptional.

For more advanced skills, like muscle ups, pistols, CTB pullups and handstand pushups, focus on one at a time.  Work through sensible progressions, and don't be distracted by other movements.  Once you've made some headway, introduce another skill.


A. Strength

2 Hang Power Snatch + 2 Power Snatch

Build to a heavy set

Alternate with;

10second Airbike sprint

(record max watts)

B. Conditioning

10 Double Unders (scale to 30 Singles)

10 DB Snatch

15 DB Box Step Overs

AMRAP in 6mins

Rest 2mins


20 Situps

20 Walking Lunges

AMRAP in 4mins

C. Optional Finisher

Banded Face Pulls

2-3 x 30

Farmers Walk

2-3 x 50m

Alternate exercises


A. Strength

Power Snatch

7 x 1.1.1, building

B. Conditioning

6 Hang Power Snatch 45/30kg


12/9 HR Pushups

15 OH Walking Lunge

AMRAP in 12mins

C. Optional Finisher

Banded Face Pulls

2-3 x 30

Farmers Walk

2-3 x 50m

Alternate exercises

No Comments Yet.

Leave a reply

Protected by WP Anti Spam