In order to be better at Muay Thai or any martial arts in general you must undergo bone conditioning. It is the series of practices that are used to boost your resilience so that you are less likely to get injured in the face of the real threat and while implementing the techniques you know.
Just to make it clear, you can do this without injuring yourself, but you can’t do it without experiencing some pain and discomfort, particularly when kicking with the shins. So, without any further delay here are some things we recommend for martial arts practitioners who want to get stronger without risking injury; as we teach in our Sydney kids martial art, if done correctly and gradually, such conditioning can be safe for people of all ages.
For Muay Thai it is crucial that you practice your kicks on a heavy bag each training session. You need to practice an insane amount of kicks, in order for your bones to calcify and increase their hardness. It can be tiresome, it can be boring, but it’s worth it; you will improve your kick’s intensity, your bone density, your endurance and your balance.
Each training session you should do a hundred kicks with each leg, and if you can do more, then force yourself to do more. The thing to remember is not to go full force until you can do so without feeling too much pain. You will create micro fractures that are easily mended, yet the bones will grow stronger with each of these minor repairs. It’s important to be consistent and do this at least 4-5 days a week.
You need to spar frequently as well, since you need to prepare for fights, and to condition other bones of your body, not just your legs. So, in order to get tougher expect some bruises from light kicks to the ribs and hits to the forearms as well, and make sure that you wear your protective gear during these sessions.
Once your bones get sturdier, you can practice without gear, to work on your mobility as well. Sydney martial arts clubs are very good at teaching Muay Thay and overseeing sparring sessions, so you and your kids are in good hands.
You need to strengthen your muscles so that they can provide you with reliable balance and allow you to properly receive kicks and strikes. After all, you will be doing a lot of kicking and blocking, so you’ll often find yourself standing on one leg. Do heavy squats, box jumps, lunges and cleans to both increase your bone density and to increase your balance; a lot of studies pointed out that weight lifting can increase bone density, so start lifting ASAP!
For kids, it is imperative that they take these vitamins and minerals, since their bones are growing, and all good kids martial arts Sydney based trainers will tell you that as well. Additionally, even if you are not growing anymore, in order for your bones to efficiently recover they need calcium and vitamin D.
So it is important that you modify your diet a bit and get as much sunlight as you can, or look for foods fortified with vitamin D. Of course, since you are working out, you should have a healthier diet in general, for the sake of maximizing the effects of your training.
Finally, with all of the punching and kicking and sparring in general, you will get a few bruises and it will hurt, but you need to treat your wounds and keep going. Make sure your hands are wrapped properly to prevent sprain or serious injury, and make sure you are executing the technique correctly. Also when you get hurt, you know what to do, ice, heat treatment and some rest. Do not overdo it or continue to do heavy sparring with minor injuries, because you can only make things worse.
Give our BJJ program a go and experience the improvements to all of these fields. It is considered to be an excellent first style where the skills are easily transferable.
"Really helpful and friendly marital arts centre. Hi guys I'm a taxi driver and have had instances where I've been THREATENED I was after a place where I can learn some helpful life skills that if in case needed will save me from bad guys. I have just recently started with training with David and Steven they are really friendly and helpful and understood my requirements to configure a self defence course for me. Im really glad that I m now part of this incredible martial arts centre everyone at the centre is really friendly and helpful I was made feel very comfortable by everyone I highly recommed joining this centre for anyone in a likely situation thanks guys"
"Dave is a skilled, and super friendly instructor. He runs an awesome program at ICC. You'll be safe, and happy to train here. Highly recommended!"
"Our oldest son Patrick has been training BJJ under Mario for 2 years and our middle boy Jack has just started Karate Jitsu. I cannot speak highly enough of him, the difference he has made in their lives is enormous. I'd recommend him to anyone looking to get their kids into martial arts."
"A place that is welcoming and warm. My child loved it from day 1. Professional warm instructor's. Thank you for your kindness and professionalism."
"The instructors at ICC are competent, friendly and professional but that’s not entirely why I chose to join and bring my 3 kids (2 girls and a boy) along. There are plenty of martial arts gyms with disciplined instructors but very few with the right culture and family oriented approach that make it easy for a parent to entrust their children with ICC in teaching them such an important life skill. For an old man like me and for any anyone else for that matter, the senior students have gone out of their way to pass on their skills without any condescending ego, it’s part of their journey to learn and to give back. I feel like the ICC philosophy rings true in that everyone is welcomed at ICC irrespective of their background and/or athletic ability. One final stand out for me is the large membership of girls and women in the club. As a father of 2 teenager daughters and a Girls Development Officer at a local football club it's very important for me to see the right culture is established to encourage female participation. Highly recommended."