“Slow is smooth and smooth is fast.”

-Bruce Lee

Interestingly, the quote above is also a US Navy SEAL maxim.

Bruce Lee may be the best known martial artist in current history. Lee was an author, movie star and actor, husband and father. However, despite how busy he was, he was so skilled in his art that many still considered him the greatest. He even created his own martial art Jeet Kune Do.

Another famous Lee-ism is “I fear not the man who has practiced 10,000 kicks once, but the man who has practiced one kick 10,000 times.”

It is said that every day, Lee would practice his lead shot and partner for up to six hours; He exercises his abs for up to four hours per day and he always performs the basic bodyweight movements consisting of: sit-ups, push-ups, pull-ups, and squats. Ending your day with up to another four hours of footwork.

Now you may be wondering how this man became the best practicing only what appears to be a single kick, a single punch, a bit of footwork, and a few bodyweight exercises.

The basics. Lee realized the importance of simplicity and economy of movement. His lead punch and his side kick were not only his longest weapons, but also his best attributes. They were his two favorite strikes. Lee realized that by practicing these two strikes over many other options, he will be faster and more efficient than his opponents.

We also see the need for physical fitness. Lee did more abdominal exercises than anything else because he had the belief that one would get hit in the abs frequently and needed the muscle armor. That note aside, total-body conditioning is important and even seemingly old-fashioned exercises are still great options.

It is well known that throughout adolescence Michael Jordan was not the best in basketball. In fact, the story goes that many of his childhood coaches told him to quit the sport because he was inept.

“I’ve missed over 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I was entrusted with taking the winning shot and I missed. I’ve missed over and over and over again in my life. And that’s why I’m successful .

-Michael Jordan

What did Jordan do? He has told many in interviews that he stayed up all night, skipping meals and his work shooting baskets on his driveway over and over again.

You see, greatness is a choice. Anyone can achieve greatness. One must have determination, will and drive; you must be willing to give up time, food or money. You must dedicate your being to your passion and you can achieve anything.

“I’m the greatest, I said it even before I knew I was.”

-Muhammad Ali

What made Ali special is that he told himself and anyone who would listen that he was the greatest boxer in the world. This shows psychological drive. A common training phrase is that you’re just trying to beat yourself yesterday.

The rest of the world didn’t matter. He told himself that he was cool, like he mentioned he was, even before he knew he was. That’s not just what made him ‘great’ though, his training regimen was also pretty similar to the others we’ve already mentioned.

Ali has mentioned that he would “imagine” hitting the bag even if there was not, in fact, a bag around for training; there was no punching bag in sight. When there was a bag, much of his training was done by slowly lining up each punch and only exerting a small amount of energy at the end of the punch by moving the bag slightly. Remember how slow is smooth and smooth is fast?

These repetitive slow movement techniques train for proper body mechanics and energy dispersal.

Within martial arts, beginning students are often asked by the teacher to get into a fighting stance and hold that position for hours. This builds muscle memory and resistance to training.

These same instructors have students practice the same punches and kicks over and over again. Every day.

Almost like shooting hoops over and over and over again; job board again and again; foot work etc.

Many of the reality-based styles of martial arts like Jeet Kune Do or Wing Chun, Filipino martial arts, or some of the tactical schools found in any current issue of any fighting magazine have found success in the simplicity.

Economy of motion, as Lee called it.

All teachers of any art, sport, or practice have succeeded in repeating the basics. The introductory principles are the keys to all other aspects of whatever you are learning, it is the ultimate key to success in all other aspects and progress.

Oh, and remember that part about wasting time?

“I hated every minute of training, but I said, ‘Don’t give up. Suffer now and live the rest of your life as a champion.’

-Muhammad Ali

Practice your basics. Choose greatness.