Once you get a
Makiwara board, you will be very excited to use it, and will want to
have iron fists immediately.
Well my friend, it just does not work that way. If you just start
wailing on your makiwara and your hands are not used to hitting very
hard objects, you are very likely to split open your knuckles or damage
your hand.
The best approach is to ease into it.
If you hurt your hands, it make take a few weeks for them to return to
normal, and then you have to start over.
The first day you have your makiwara, stand in front of it with
your knees slightly bent and shoulders square to the front of the
makiwara board.
Hold out one fist and adjust your body so that you have the proper
distance to make contact, but not so close that you can't fully extend
your arm.
SLOWLY begin punching your makiwara board very lightly to get a feel of
the hard board against your knuckles.
When you make contact with the makiwara, do no pull your hand
back. Punch the board and leave your knuckles in contact with it
for a
second, like the board has a magnet in it.
If you deflect your hand off the makiwara you will split your knuckles.
So, for the first day, just punch it slow and lightly until you
find your own rhythm. Do not punch the board more than 25 times
per
hand for the first day.
Here is a simple workout chart that you can use for the next two weeks
to ease yourself into it:
Day 2- Once you have your position, punch the makiwara board harder
only 5-10 times for each hand. Then stop for the day.
Day 3- Punch slightly harder 10-20 times each side then stop. You
are not using full force yet. Your knuckles may be red and puffy,
but
there should be no bleeding at all or you are hitting way too hard too
soon.
Day 4- Rest
Day 5- Warm your hands up with 25 lighter punches per side, and then
hit the board with 5 hard strikes. Then stop.
Day 6-Rest
Day 7-Now you will begin hitting the makiwara hard. Start out
lighter and punch heavy until you have reached 20 heavy punches per
side, then stop.
Day 8-25 heavy punches
Day 9-Rest
Day 10- Work up to 30 heavy punches per side (the board should be
flexing at least 1-2 inches back when you strike it at this point)
Day 11- Move up to 40 punches per side
Day 12- Rest
Day 13- Start light and work up to 50 punches per side alternating
sides as you punch
Day 14- As you increase your stamina try and work up to 100-200
punches per side, with rest periods in between. This could take a
few
months, so go sow and do not hurt yourself.
If your hands start to ache or hurt when you are not using the
makiwara board, take a rest for a few days. You should not feel
like
you have arthritis all the time.
If your hands are hurting a day after training, then take more time
off. Hand injuries take awhile to repair, so there is no point in
going
crazy on the punching. Remember to see a doctor if you have any
issues,
and of course, stop practicing until the issues resolve.
Good luck and may your knuckles become like steel
Joshua Black- Creator of The Ultimate Makiwara
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