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Agile body type six-week training plan

Bruce Lee Exercise training plan 

In this five-part series, follow this six-week training and nutrition plan to achieve an agile body type

So you want to be … Bruce Lee 

Traits and Characteristics: Agility is one of the key components of an individual’s fitness levels and is especially evident in professional athletes. Traits include flexibility, speed and extremely quick reaction to a situation, almost like an involuntary reflex to a stimulus.

Besides having strong superficial muscle groups, athletes also have strong intrinsic deep muscle groups as both works in harmony with the musculoskeletal system. For example in the middle of a chaotic football game, players rarely pay attention to where their limbs are positioned but are focused on the game. However, they remain well coordinated, are quick-minded, alert and very flexible in their movements. This ability to response to stimulus within seconds, while still holding their balance, stems from a superior neuromuscular strength.

Six-week Training Plan:
Always do proper stretching and triggerpointing before and after each session

Training Style: To be agile and well coordinated, the body and mind must work together simultaneously. Training in a proprioceptive- enriched environment, whether it is with devices such as stability balls and an agility ladder or a less stable body position to create an unstable training environment, increases the awareness of your body in relation to space for better overall coordination.

The body has three planes of motion:, sagittal (right and left halves), frontal (front and back) and transverse (upper and lower half). Instead of working one plane of motion at one time (ie. working out one part of your body), multiplanar exercises, with forward movements, side shuffles and back movements such as jump squats in all -directions and twist lunges, increases the execution difficulty levels, thus training the mind and body coordination.

Proper stretching and rolling must be incorporated before and after exercises, together with myofasical compression technique on tight muscles knots. Extended pressure exerted on muscle knots regulates blood flow, flushes out body toxins and reduces pain.  

Eat Well: Eat 40g to 60g of protein and at least two servings of fruits or vegetables at each meal. One medium-sized fruit, half a cup of chopped fruit, and or one cup of raw, leafy vegetables equals one serving. Eat the majority of carbohydrates after exercise and consume a small amount of healthy fats such as olives, avocados and olive oil daily. Eat slowly and stop at when you are 80 per cent full.

Train With: Keith Tan, managing director at Aileron Wellness

Tip: Be Realistic
Stay positive and set a realistic, outcome-based goal. Make sure your training programsme is sustainable and achievable.