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Willow Strong

Bruce Willow

Strength & Conditioning, Combat Sports, Mobility, Gymnastics
Coach
Bruce Willow

As both a Movie Stuntman and Athlete, I believe in being three-dimensional. I have to be strong and powerful but also agile and flexible (think Jackie Chan). That's not an easy task to assemble in a single training program, so I had to dig deep!

What you see here is the product of years of my combining of Strength and Conditioning principles with Combat Sports and Performance Arts requirements, as I honestly haven't seen anywhere else. But it sure works for me and my clients!

This training program can be done on it's own or it can be the perfect supplement to your sport/martial art. Suitable from beginner to advanced, always with my support at hand.

So if you want to have higher kicks like our idols Van Damme, jump higher like Bruce Lee and grow more muscle like Dolph Lundgren...I got your back!

Be Willow Strong,

Your Coach

Bruce Willow

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Power and Strength
Technique with no power...means nothing. Once you work on overall strength and power you'll jump higher and kick the pads with much more DAMAGE
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Get Flexible and Kick higher!
We'll work on your splits, both with dynamic and loaded stretches throughout the sessions but with extra Flexibility routines that you can do at home
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Get a Body Armour
Not only will hypertrophy make you grow more muscle and look better but will also be your insurance policy against high impact damage
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Balance and Coordination
I learned a lot from slow drills, they helped build my support leg and foot when I kick
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Cardio and Endurance
Can you last one round? Can you last 10? We'll make sure of that...
Features
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Access to me!
Use the chat to ask me anything, show me your videos with your form and I'll be happy to help throughout!
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Programming 4 days per week
3 Days of Strength and Conditioning and one or two extra days of flexibility and cardio or skill
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Homework
Check out the calendar on rest days - I will show you fight scenes, tips and podcasts to enjoy!
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Exercise Video Guidance
No student of mine will have doubts - all exercises have a video of me doing them (with explanation)
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF can't be a good tool for these dynamic workouts. This app will be your best friend...trust me!
Equipment
Required
Barbells // Dumbbells // Kettlebells // Rubber Bands
Recommended
Commercial or Garage Gym equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-5-6

A

Walk Backwards

2 x 1:00

B1

Up Down Dog

2 x 10

B2

The Groiner

2 x 10

B3

Scarecrow

2 x 10

C1

Back Squat (BB)

8, 6, 5, 5 @ 6, 7, 8, 9

C2

Rotational Ball Slam

4 x 4

D1

Arnold Press

3 x 8

D2

KB Unilateral Row

3 x 10

E1

Jump Rope 'Sprints'

3 x 100

E2

Deficit Push-up

3 x 10

E3

Med Ball Leg Curl

3 x 15

E4

Copenhagen Plank

3 x 20

F1

Lying Tricep Extension

3 x 10

F2

Neck Extension

12, 15, 20

Monday
2024-5-7

A

15 Minute Boxing Bag Workout

Tuesday
2024-5-8

A1

Jumping Jack

10, 20, 30

A2

Mountain Climbers BW

10, 20, 30

B1

Unilateral Dead Bug

2 x 8

B2

Banded Lat Pull

2 x 12

B3

Unilateral Side Jump

2 x 8

C1

Chin-Ups

8, 6, 4, 4

C2

Tic-Tac-Tuck Jump

4 x 3

D1

DB Unilateral Deadlift

3 x 8

D2

Ab Wheel drill

3 x 8

E1

Dips

3 x 12

E2

Towel Bicep Curl

3 x 12

F

Zone 2 Cardio

1 x 20:00

Wednesday
2024-5-9

A

Podcast with Benny Urquidez

Thursday
2024-5-10

A

Rower

1 x 1000

B1

Up downward dog

2 x 8

B2

Air Squats

2 x 10

B3

Face pull

2 x 15

C

Trap-Bar Deadlift

4 x 5 @ 6, 7, 8, 9

D1

Lateral Lunge (athletic)

4, 6, 8

D2

Plate rotation (with pivot)

12, 16, 20

E1

Wall Climbs

3 x 3

E2

Mike Tyson Push-up

3 x 8

E3

Lunge + Back Kick

3 x 8

E4

Jumping Lunge

3 x 16

Friday
2024-5-11

A

20 Minute Flexibility Routine

1 x 20:00

Saturday
2024-5-12

A

Sammo Hung vs Yuen Wah!

1 x 1

Coach
coach-avatar Bruce Willow

I'm a Stuntman and Strength & Conditioning Coach from Portugal, with 15 years experience. In my line of work I have to be both flexible and strong to make sure I can deal with whatever comes my way. With a strong passion for Martial Arts, gymnastics and Fitness I make sure I always have a good solid gym routine to help build my physique for performance and aesthetics.

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Don't wait any longer...

This is one of those things you have to try to believe it...we'll have some fun, trust me!

Start My 7-Day Free Trial
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FAQs
Who is this training for?
Anyone who wants to grow muscle and get stronger but also agile and flexible, just like an action hero. Scaling and support for beginners included! A little extra juice for the advanced is there as well!
Can I combine this with my sport/martial art?
Definitely! Why be fit if you can't use it? This is excellent for fighters, stuntmen, tactical athletes or any other modality that requires athleticism. Easily adjustable to your schedules without overworking you.
How will I get corrections and info throughout?
We have a private chat for the team or even personal messaging. I encourage everyone to ask me anything or send me their videos of their technique through these and I never take more than 24 hours to give you an answer, lots of times through video as well, to further assist.
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When you join a team you’re getting more than programming, you’re joining an online community.

Willow Strong
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Willow Strong
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Willow Strong
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