Archive for the ‘Body Conditioning’ Category


New video showing some methods:


Toughening Up!

Posted: October 10, 2011 in Body Conditioning

Ok we can easily toughen up by taking blows, hitting our muscles with a wooden stick for example when we dont have someone to hit us!

This does indeed work, however, you must take care as hard strikes can damage the muscle and cause calcium build up inside the muscle. Having bits of bone form inside your muscle tissue leads to chronic pain later on and disability. Dont be stupid with it!

Like with everything build up slowly, first perfect exhaling when struck, being loose until the point of impact then only tensing the part being struck.

Here is a video example:

Bone Conditioning

Posted: June 25, 2011 in Body Conditioning

I chose this as my first subject in conditioning because it is a topic that has such a simple answer but actually is one of the most mislead areas as well as being one of the worst areas to do the wrong things to!

The majority of information out there and told to you by fellow members of gyms will actually prove to be debilitating when you are older and come from fantasy stories and old films.

What we do as fighters is called cortical remodeling whereby we strike dense objects over and over again to build strong bone in that area. This does work however people seem to think this includes solid objects for some strange reason and have come up with training methods that generate bad arthritis and ligament damage.

Firstly lets look at a bit good old science fact, its called Wolff’s Law:

Wolff’s law is a theory developed by the German Anatomist/Surgeon Julius Wolff (1836–1902) in the 19th century that states that bone in a healthy person or animal will adapt to the loads it is placed under. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. The internal architecture of the trabeculae undergoes adaptive changes, followed by secondary changes to the external cortical portion of the bone, perhaps becoming thicker as a result. The converse is true as well: if the loading on a bone decreases, the bone will become weaker due to turnover, it is less metabolically costly to maintain and there is no stimulus for continued remodeling that is required to maintain bone mass.

SO! There you have it. When someone says hit your shin with a wooden pole or kick a wall or run a rolling pin up and down your shin or kick a tree. That is not what you do! This will kill nerves in your legs. It is a myth that you are supposed to kill nerves to stop pain. Stopping pain is a mental process not physical! (this will be covered elsewhere).

I said before the training was simple and it is, for shin bones and elbows:

Squats and Lunges with heavy weight.
Kicking the heaviest bag over and over.
To make the skin tough as well so it doesnt cut you can wrap hemp rope around a freestanding bag or make a swing frame and suspend a big rope bag (coffee bean bags even) full of sand or smooth gravel and lightly strike or tap the shin on this.


A very effective method of increasing the knuckle bone size and density is to assume a pushup position, but clench the fist and balance on your two first knuckles (these are what you should aim to strike with for penetrative impact). You do not have to do full pushups you can just bounce on the knuckles for ages if you like, this is not about the pushup. This is about the pressure applied to the knuckles holding you up. It can be done against a wall as well.

Then we have the makiwara which has become well known. However many misuse it and dont even use the proper thing. it is supposed to be a flexible piece of japanese oak wrapped in hemp rope at the top, thin at the top, fat at the base, angling towards you at 3 degrees from floor. It snaps back and damages you if you strike incorrectly.

Makiwara teaches you to deliver powerful blows without much effort by perfecting your technique and toughening your knuckles. you strike it like a bag and will break your wrist. It must go alongside bag training and any other training. Never think you can just have one way of doing it.

My makiwara video is dated and I am making a new one will edit the post and put it in when done.

Important advice

Posted: February 27, 2011 in Body Conditioning

The key with all training and in particular conditioning, is patience and determination. You will get immediate results that will spur you on, this is one strong point of this conditioning, however the conditioning continues and you keep getting better and better results until you reach a plateau that you must then maintain as part of your life long routine.

Conditioning your body begins slowly and in quite a gentle manner but the body adapts fast. Overdoing it will however produce dire results probably leading to life long injuries so be respectful to your body and the laws of nature and learn discipline through patience and perseverance.

If you do injure yourself seek medical attention immediately. Also any minor injury, bruising or grazed skin must be rested until fully recovered before gently building it back up.