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Makiwara Training
Training with the makiwara is vital for the development of strong punches and kicks. Besides building striking power and focus (concentrated strength), the makiwara builds confidence in one's techniques a well as strong wrists, and ankles. The makiwara is not intended as tool for developing calloused knuckles. Large, protruding knuckles are simply a by-product of makiwara training. The strength that is built by the makiwara is infernal (ligaments, tendons, circulation, etc.) In fact, makiwara training is aimed more at the wrists and forearms than it is at the fists.
Often, especially in the U.S., the makiwara is ignored, or even worse, taught, improperly. As a result of this improper training, serious and long term damage is done to the practitioner's hands. The student often develops arthritis over a long time. Students who experience minor cuts during training, who does not stop training while the cut heals often develop infections which can slow the student's progress.
At first the student should be closely supervised so as not to develop bad habits or cause injuries. Training should begin slow and with light contact. Over time, the intensity of training will be increased and the force that is used on the punching surface should increase as welt.
The Routine:
a. Assume sanchin dachi with the left foot forward with the feet at a slight angle to the right. Turn upper torso to the left and stack the hands (left on right) on the right hip. Do not twist the legs or bend at the back. Take a deep breath, through the nose. Turn the torso to the left and drop the weight of the body. As the punch is executed, "sit down" into the stance, using the hips as the center of gravity. Execute a hard, right hand 3I4 Turn reverse punch. As soon as the punch makes contact with the pad, turn the fist all the way. Exhale on contact. (do 25-75 repetitions).
b. Reverse and repeat a.
c. Assume a left forward sanchin dachi with the left hand extended and the right hand in a right hip chamber. Inhale and step forward with the right foot into sanchin dachi and deliver a right hand reverse punch at chest level (the principles of a, apply).
d. Reverse and repeat C.
e. Assume a heisoku dachi with the hands on hip. Step forward with the right foot to a right sanchin dachi and perform a right hand twist punch at chest level.
f. Reverse and repeat e.
g. Assume a left sanchin dachi with the left hand extended 1/2 way out. The right hand is on the right hip. Without breaking the stance, slide the left foot forward in a lunge and perform a left hand vertical lunge punch.
h. Reverse and repeat g.
i. Assume a left forward sanchin dachi with the left hand extended. The right hand is right hip chamber. Without breaking the stance, lunge forward with the left foot and perform a right vertical punch.
j. Reverse and repeat i.
k. Assume sanchin dachi with the right side 90 degrees to the makiwara, The left hand is in a left hip chamber and the right hand (which makes a shuto) is cross-body in front of the left shoulder. Strike to the right with a right palm down shuto.
l. reverse and repeat k.
m. Do k. using a back fist.
n. Assume shizentai dachi with the shoulders squared to the makiwara. The left hand is held 1/2 way out. The stance is less than one foot length away from the boat. Perform a right hand close, inverted punch.
o. Reverse and repeat n.
p. Stand in left zenkutsu dachi with the left hand extended. Perform 8 right horizontal elbow.
q. Reverse and repeat p.
r, Stand in left shizentai dachi and perform a right mid level mae-geri.
s. Reverse and repeat r.
t. Stand in left zenkutsu dachi and perform a right mawashi geri (or squat kick).
u. Reverse and repeat t.
v. Stand in left zenkutsu dachi. Perform a right 1/2 turn side kick.