Makiwara Training - A Two Week Beginner's Guide For Fists of Steel

[Preston Gary]

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
http://groups.google.com/group/martialartshenc/