Training for martial arts combines physical skill development with mental strength. With the nature of the physical skills required for successful martial arts, your body must be conditioned to the specific, repeated demands. For example, a martial artist's forearms and shins are exposed to repeated poundings from various strikes and kicks. Conditioning the forearms and shins, however, increases the overall performance and discipline as it strengthens the skin, tendons, muscles and connective tissue around these body parts.
Step 1
Train the left side on the first day followed by the right side on the second day. You can also split the conditioning into upper body for the forearms and lower body for the shins. This allows one side of the body to recover between training sessions.
Step 2
Progress slowly as you improve your overall conditioning in the forearms and shins. The first few weeks of training should consist of soft strikes while focusing on technique. For example, start with only five repetitions of forearm strikes and leg kicks before gradually increasing another five repetitions per week until reaching 30 or more per workout.
Step 3
Pair up with a training partner to perform blocking drills with your forearms. The blocking drills condition your forearms to withstand the constant striking. Rotate your forearm so you condition the middle, inside edge and outside of the forearm.
Step 4
Sit on the floor and roll a wooden dowel up and down over your shins. This helps to condition the fibers in the shin bone. Roll the dowel up and down about 10 times and perform three to five times per week.
Step 5
Use kick pads during training sessions to cushion the impact of every strike on the shins. The pads allow you to perform repeated kicks without increasing the likelihood for an injury. Increase up to 100 strikes per day and perform every day to condition the shins.
Step 6
Practice using various training styles, kick pads and striking targets. The variations help to condition the forearms and shins by using every body position or angle.
Things You'll Need
- Wooden dowel
- Kick pads
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