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