How to Condition Your Shins

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Copyright © 2014 by Mike Yackulic
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No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
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without expressed written, dated and signed permission from Mike Yackulic. All copyrights are reserved.
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Medical Disclaimer and/or Legal Notices
The information provided in this book is for educational purposes only. I am not a doctor and this is not
meant to be taken as medical advice. The information provided in this book is based upon my
experiences as well as my interpretations of the current research available.
The advice and tips given in this report are meant for healthy adults only. You should consult your
physician to insure the tips given in this course are appropriate for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your physician before
implementing any of the information provided in this report.
This product is for informational purposes only and the author does not accept any responsibilities for
any liabilities or damages, real or perceived, resulting from the use of this information.
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You can contact the author at: [email protected]
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A COMPLETE MANUAL FOR PREPARING YOUR LEGS FOR COMBAT
Muay Thai is a centuries old Martial Art, and although it is a popular sport, it
is not only focusing on winning: more importantly it is for getting the mind
and body strong and focused. One of the most commonly used body parts in
the Muay Thai is the shin: Anterior Tibialis. You want strong, flexible and
massive muscles to support your body weight and withstand impact. TABLE OF CONTENTS
SECTION 1
MUAY THAI & THE SHIN
That is why different types of exercises, described in this conditioning
manual will be needed in your training schedule. Strong but short and
inflexible muscles are prone to splints and injuries. If you fail to strengthen
the bone and the joints at the same time as your muscles, your body cannot
work on the moves in harmony. SECTION 2
THE IMPORTANCE OF
CONDITIONING SHINS
This manual is designed for those who are looking to improve their
techniques, gain muscle and strength in Muay Thai. It is just as suitable for
beginners as advanced fighters. It is, obviously, your responsibility to stop
when you feel you have reached the edge of your endurance. !
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SECTION 3
RECOMMENDED EXERCISES
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SECTION 4
TRAINING SCHEDULE
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SECTION 5
TREATMENTS
Completing the example training schedule once only will not bring results at
all. Repetitions have to be set as high as possible in the beginning, in order to
make the muscles “get used to” the move. The key to using this guide is
bearing in mind three things: endurance, repetition and consistency. When
training in Muay Thai, you are not only making your body stronger for the
fight, but your mind, as well. So you have to learn to deal with pain, failure
and defeat. Endurance means that you are able to put up with discomfort in order to
achieve your long-term goals. Your goals, if you are reading this book now,
should be to become a stronger and more coordinated fighter with the ability
to master techniques and moves. Repetition means that you have to repeat the same kick over and over again
to get results. Once perfect kick will never get you closer to the desired
results. Kick repetitions should be initially set at a minimum of 50, and if you
are an advanced fighter, you can even go up to 100. Consistency is the key to success in every training program. Do not give up
after a few weeks, as the worked up muscles will collapse and you will be
more prone to injuries. Make sure that you stick with the program for at least
16 weeks and you write down your personal schedule in a training diary. This
will also help you achieve a higher level of commitment: something that
Muay Thai Instructors are teaching in their lessons. Your mind needs to be
focused on the end results and the road that will take you there: consistent
training. This is what the book is all about.
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1. Muay Thai and the Shin
Muay Thai is a sport that makes body and mind
strong. However, some exercises need further
training before you attempt to complete them, in
order to be able to avoid injuries. The Shin is one of
the parts of the body that is prone to injuries,
therefore, if you want a strong kick and avoid getting
hurt, you have to set up a rigorous training schedule
for exercising it. The following manual is designed
to help you with the process.
Planning and maintaining your training and keeping
your shin in its best possible form is important if you
want to enter competitions. The exercises you will
find below will be designed for those who already
know the basic techniques of Muay Thai and would
like to gain more strength to advance further in the
sport. As with all exercise, it is important that you
consult with your physician to ensure that you are
ready for the challenge. However, you still need to ensure that you know
your limits. Some of the exercises below have a
warning next to them: such as spanning and kicking
a banana tree. Even if you feel strong enough to do these exercises,
it is better to ask your instructor before beginning.
Consult with your physician in order to gain a full
understanding of how your body works and how you
can tell that you have reached the limit. Lower leg muscles are important in holding
the body weight and maneuver around the ring,
stability and flexibility. Therefore, strengthening and
toning your shin muscles, while making the bones
stronger is crucial. The next chapter will explain you
why in detail.
The proven methods are going to help you with
gaining more confidence, strength and skills, but
they involve hard work. While shinbones are
sensitive, they are not as fragile as you might think. !
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HOW TO CONDITION YOUR SHINS FOR MUAY THAI & MMA
2.a Bone Adaptation
2. The Importance of
Conditioning Your Shins
Shins are used for kicking,
blocking kicks and supporting
the body. There are three main
focal points of these exercises:
strengthening the bones, toning
the muscles and recovery of
small micro-tears and fractures
caused by exercise and kicking
the bag. Continuous training is extremely
important in all three, therefore,
once you have studied the
exercises and practices
described in the manual, it is
essential that you set up your
own training schedule that
meets your condition level,
training needs and well-being.
After the initial training routine
is introduced, you can increase
the amount of time spent on
each exercise. This is because shins are used a
lot and get a lot of contact from
the opponent. The standing and
starting positions are all
engaging these muscles: with
your knees slightly bent, the
weight of the body needs to be
securely supported by the lower
leg muscles all the time. You can, and most likely, you
will hurt your shins from time to
time when practicing Muay
Thai. That is in the cards.
However, you can plan your
additional shin conditioning
training to prepare for the
injuries and lessen the damage.
Even when you are wearing a
shin guard, you will feel the
kick. A properly conditioned,
strong shin, however, is able to
endure pain and the bones are
strong enough not to break. The
better you stick with the kicking
technique, the less chance you
will have for injuries. According to Wolff's Law,
muscles and bones need to be
exercised alongside in order to
avoid injuries. Increased training
can cause small tears in the
muscle tissue and this means that
they are no longer supported by
bones and vice versa. To recreate this connection
between bones and adapt them to
the increased level of exercise,
there is a need to set up a bone
adaptation schedule. That is the
reason why many professional
Muay Thai fighters do not
fracture bones. They cause small micro-fractures
that heal due to the bone
adaptation exercises detailed
below. Bones will have to get
strong at the same rate as muscles
and joints in order to be able to
fully support the weight of your
body when jumping around the
ring.
You will need to use your shins
not only for kicking but
footwork, stability and blocking
as well. They have to be strong
enough to take the impact of a
kick. Many beginner Muay Thai
fighters complain that their shins
hurt when they are at the contact
training. !
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2.b Recovery
2.c Muscle Strengthening
When exercising your shins,
you always have to provide the
muscles enough time to
recover before the next
training. Use ice to cool down
the muscles and repair damage
made. Further, you have to let
the muscles heal and cool
down gradually. Strengthening your muscles
gradually is the most important part
of the process, and you need to use
different methods. From stretching
to kicking and toning exercises and
muscle training; there will be many
methods described to help you
become a better fighter and a
stronger individual inside-out. Building relaxation into the
training and stretching
schedule would also help the
healing process. Some of the
rehabilitation and prevention
exercises should be
implemented in your regular
training: shin splints are more
common than many beginners
would think at first. Strengthening the muscles is not
only important but also helps you
prevent injuries. Shins are the area
most prone to injury, and that is
why during contact training you
always have to wear a shin guard. Make sure that you are always
using relaxation exercises after
each muscle strengthening and
contact training to re-focus and
speed up the healing process. This will allow the muscle area
you just worked on reconnect
with other muscle groups in
the body, joints getting back in
the right position and cooling
down symmetrically.
Still, having a shin of steel will
certainly take fighters closer to the
medal in the ring. Professional
Muay Thai fighters spend about 2
hours a day kicking heavy bags,
but this is not the only way to make
your shins stronger. You have to
get your muscles strong enough to
withstand the impact of the hard
Muay Thai bag first, before you
would do this. Learn to walk before
you would run.
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2.d The Importance of Nerve
Conditioning
No matter how hard you try: it
is impossible to avoid pain
when practicing Muay Thai.
Mental and nerve conditioning
is just as important as bone and
muscle strengthening. You can win a fight by being
able to withstand pain better
than your opponent. The more
you train and focus the
stronger your mind and body
will be. The more muscle is
built around the nerves, the
more protected they will be. This, however, does not mean
that you will not feel pain. You
will, and you should as well.
You have to learn to deal with
pain and stop the nerves from
sending confusing signals to
your brain, ruining your focus.
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3. Recommended Exercises
One of the most effective ways of
getting the exercise your shins need
is to use ankle weights and kicking
bags. However, stretching and
relaxation will be important as well,
so these should not be neglected. As
a general rule in Muay Thai
training, cooling off and relaxation
of muscles should always follow
strong weight or contact training in
order to avoid damage to the
muscles and joints. This is true
when one is looking at exercising
their shins and setting up a routine
to focus on one area of muscles.
3.a Weight exercises
Strengthening the shin can be easily done using ankle
weights, There are several types and shapes used in
the training room, but it is also important that you get
one for home.
Starting with the strap-on weights of 500 grams and
lifting the legs in a standing position backwards
around 30- 50 times for each leg would be enough
for one round. As time goes by, the size of the weight
can be increased, and the number of leg lifts as well.
Aim to complete 3 rounds per leg before moving up
in reps or weight. The same weight training can be done in a position
when the fighter is lying flat on the floor on their
stomach and tries to bend the legs backwards from
the knee, as many times as they are comfortable with.
Once a round is repeated, a 1 minute stretching and
relaxation exercise should be built in the schedule
before moving to the next round. Another alternative to the shin strengthening weight
exercise is to take a tabletop position (four legs) and
instead of lifting the whole leg, only trying to move
the ankles upwards. This exercise can be challenging
because it requires strong thigh and arm muscles,
however, it can deliver fast results without putting a
lot of pressure on the neighbouring muscle groups:
such as feet and thigh. Weight exercises can also be completed lying on the
back with the knees pulled up towards the chest.
With the weights on the ankles, the fighter would try
to move the ankles from a downward facing position
to a 90 degree angle about 50 times, and after a
relaxation on the back for a few minutes, they can
move on to another variation of the exercise: moving
the ankles from a 90 degree position to an 180 degree
angle when the legs are facing upwards in a straight
line creating a 90 degree angle between the body on
the floor and the legs. This is a challenging variation and not suitable for
those who are just starting the training, involving hip
and abs muscle groups to work alongside with the
shin. You should start the training without weights
and increase the weight on your ankles gradually to
avoid pulling a muscle or stretching too far.
3.b Kicking exercises
Kicking is a good shin conditioning exercise for Muay Thai fighters,
as they involve the same moves that are used during the sport. These
exercises can be completed three different ways: with a partner,
without a partner or equipment, or using kicking bags. Shins will be
exercised by kicking the heavy gym bags, but there is a need for a
regular training routine. If your gym does not have Thai bags, you
should get some for home, as they deliver the best results for your goals. Kicking exercises should be repeated around 25 times for each leg, with a cooling off period after every one
to three rounds, depending on your fitness level. The right bag for training should weigh about 100 lbs, and
needs breaking in, so the heavy material sinks to the bottom. Once the kicking bag has been compacted, it
becomes harder, but by this time, hopefully your shins will be strong enough for it.
Kicking a banana tree is a common training method in Thailand, however, it should not be attempted by
beginners. Start practicing with softer bags, then once you have mastered kicking the hardest one in the gym,
you are able to move to different solid objects, like a banana tree. For absolute beginners, it is better to start with kicking pads instead of bags. This is also good for those who
start Muay Thai at an older age: around 30-40. After you are able to withstand the pain and bruising of the
shin caused by the pad, you can move onto the heavy bag. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
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3.c Hardening the Muscles
Many professional Muay
Thai fighters use hard
objects to roll over the
shins. This is important to
work the muscle areas,
skin and tissue in order to
be able to withstand the
kicking and hits during the
fight. Objects used under
trainer's supervision
include iron rods, wooden
poles, but this method is not accepted by all coaches, so you should always
ask. You should, however, never try to hit your shin with a hard object to
make them stronger. This is a dangerous method, and you can cause
yourself long-lasting injuries, and the only result you will get is that you
will be unable to fight for months. You are certainly going to need “shins of
steel” to fight in the ring, but a broken shinbone will not take you closer to
winning the competition. 3.d Toning exercises
Toning is great for making the
muscles flexible and it is needed
for many moves in Muay Thai.
The good thing about toning is
that it relaxes tense muscles and
prevents spasms during training
or a fight. The below described
toning exercises are designed to
make the muscles not only
stronger but also more flexible
and less prone to breaking,
tearing and other injuries. The simplest and most
effective way of toning the shin
muscle is moving from one's toes
to their heels. This can be done in
a standing position and repeated
several times after a long power
training or kicking. This exercise
also helps the muscles get back to
their place when pulled too far
and prevents them from getting
too short. Apart from stretching the
muscles by moving from the
heels though the ball of the feet
on the toes, there are several
exercises that can be completed
standing on the toes, making the
muscles stretch further and
getting more flexible. By simply doing chair
poses standing on one's toe will
make a difference. Going down
on all fours with the toes
supporting the body and moving
back down on the feet will create
a tension and flexibility in the
whole body. Running on the ball
of the feet instead of the whole
foot will make a great difference
in muscle flexibility. For a more gentle exercise, and
for muscle relaxation, fighters
should lie on their back, stretch
the legs up in a 9 degree angle in
the air and try flexing the leg
forwards and backwards while
maintaining the position. This
would help them connect the rest
of the body's muscles with the
shin and learn how to originate
movements from the foot. As in
Muay Thai foot techniques are
extremely important, making the
feet and shin muscles flexible
would give the fighter the
advantage of being able to move
between different positions faster
than the opponent. There is
nothing worse than getting a
cramp in the shin muscle when
moving the foot, so this is an
extremely important exercise. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
3.e Gym-based exercises
There are many gym
based exercises designed to
strengthen the shin.
Bodyweight squat is considered
to be a novice move, however,
it is great for enabling the shin
muscles to hold the whole
weight of the body in different
positions and angles. Agility ladder exercise is
available in some of the best
equipped gyms, but using the
steps at home will do just as
well. Alternate leg push-offs
are good for training the
muscles to be flexible not only
in the hips, thighs and buttocks,
but also the shin. Box jumps on
a raised platform within the
gym can be also useful for
cardio training, flexibility,
speed and reflex. While the skipping
exercises will be discussed in
more details below, it is
important that when visiting
the gym you incorporate some
jumping and skipping into the
schedule every week. The most important
exercises to be used to
strengthen the shin muscles and
the surrounding muscles are leg
push-ups. You can do single leg
push-ups on a raised platform.
In the upward move the
muscles of the front leg are
used to lift the weight of the
body. In the landing phase, the
same muscles are needed to
hold the body weight. The slower the move is the
more effect the training will
have on the particular area of
the leg. An alternative to this
exercise is to use only the ball
of the feet or toes to support the
body. This would tone the
muscles at the same time as
strengthening them.
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3.f Skipping exercises
Skipping is used in the training room in Muay Thai, but
getting the skipping rope out at home in the garden or
the park is a good idea. From double-leg and single leg
skips to jogging style; all of the exercises are able to
strengthen the muscles. In case you would like to make
the most out of the training, increase the number of
skips over time, while making sure that the shoes you
use are holding up the impact with the floor and you get
the perfect bounce. You can use skipping without a rope, as well. Simply
find a strong enough step and start jumping up and
down. If you are a full time student or work, it is a good
way of spending your lunch break instead of sitting by
your desk or staring at the computer screen. Set yourself
challenges every day and try to beat your “high score”.
The more often you do so the better results you are
getting in strengthening your shin muscles. 3.g Stretching exercises
While strengthening the muscles in your shin is
important, you also have to take your time to stretch.
There are different methods to do this: standing,
sitting and lying down. If you do not stretch the
muscles, they will become too short and inflexible
making you unable to complete fast position
changes. Foot techniques and skills are very
important in Muay Thai, so the more flexible you are
the better your chances will be to maneuver in the
ring, avoiding kicks and hits from your opponent.
One of the main stretches for the back of the shin
starts from a standing position (mountain pose). You
will try to bend down straight, flexing your shin
muscles. The reverse of the move also involves
keeping your shin flexed and trying to imagine that
you have to pull yourself up with these muscles, not
involving your back, waist or abs. Stretching in Warrior Pose: your front leg bent and
the other one stretched back, you should be trying to
hold the position with a straight back. This seems
like a very simple position to hold, but if you try to
maintain it for a long time, it will certainly stretch
the back leg's shin muscles and strengthen the front
one. After you have managed to maintain the same
position for a few minutes, you have to relax before
switching legs. If you place your hands above your
head straight, you can disable support from the arms
and upper body, making the exercise more effective. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
Stretching on the floor is also effective with open or
straight ahead legs. You do not necessarily have to
bend forward: all of the exercises can be done in a
sitting up position. As we have mentioned before,
toning is just as important as strengthening. Flexing
your toes back in this position and then forward will
massage the inside of the shin and stretch out spasms
created during the strength training. After you have done the straight leg version, you can
spread out your legs and stretch the inside of the leg
and shin. If you are flexible enough, you can make a
few attempts to do the splits to lengthen the muscles
and relax the joints, but if you can not do it, just go
as low as you can for maximum stretch. Some stretching exercises can be completed in a
lying down position, and it is a good way of
preparing for the relaxation exercises. Lying on the
back, the person would pretend they are riding a bike
upside-down. This will engage shin and thigh
muscles alike and the back would support the rest of
the body safely, reducing the risk of any kind of
injury. Another lying on the back exercise can be to try and
push the legs down engaging the shin muscles with
bent legs. Pushing the lower body upwards from the
lower back using not the waist or buttocks, only the
shin is challenging, and focusing on the right group
of joints, muscles is extremely important. !
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3. i Relaxation exercises
3.h Sparring
Sparring is an effective way
of exercising specific muscles
with the help of a partner. Organizing partner drills can
create a great experience of
shin-to-shin contact, even if
the fighters wear shin guards.
This should be only done by
those who have exercised for
long months and strengthened
their shins enough to
withstand pain and contact. A
shin guard should be worn all
the time, just like during
fights. Partner training is an
important part of the exercise
needed to get ready for
fighting in Muay Thai. If this
is not practiced during your
induction, ensure that you
have a real partner to practice
the main moves with.
Using a kicking bag is good,
but to get to know the impact
of different kicks and ways to
avoid them, develop speed
and reflex, you need another
fighter to practice with. In your group, you will
certainly find a person who is
just as keen on practicing the
moves and strengthening their
shin as you are. Ask around
and you can arrange a
training together once a week.
Relaxation is important in the muscle healing and development process, and
exercises to relax different areas of the body, muscle groups have to be
implemented in the training program. While the recommended Muay Thai
training schedule will be described in detail in the next chapter, it is
important to make a mental note that all of the exercises have their own
purpose and none of them should be neglected in order to get the best,
fastest and safest results, avoid injuries and gain the necessary muscle
weight, strength for competitions. 3.j Shin Splint
Rehabilitation
Prevention
and
If you would like to make your shins
stronger and ready for the ring, or have
suffered shin splints in the past, it is
important to implement these additional
exercises in your schedule. Make sure
that if any of the exercises cause you
pain you stop them immediately, as this will be the sign of a reoccurring
injury or an unhealed splint. In a sitting down position, (use a straight back chair) move one leg back
while moving the foot forwards and back: placing the ball of the feet
down and rolling it back to the heels. Try flexing your toes back as much
as you can in this position in order to stretch and heal the muscles.
Repeat at least ten times on each leg to warm up the muscles and
reconnect with the joints. Next, using an elevated platform (either a block or some stairs) move to
the edge of the platform placing the ball of your feet on the top. The
platform should not be higher than three inches to help you complete the
exercise and in order to avoid over stretching the muscles causing an
injury or splints. Try balancing yourself on the edge of the platform with your ball of feet
and stand on the toes in order to engage the shins in balancing the whole
body's weight. This exercise will not only make your shins longer and
stronger, but help with your foot balancing skills at the same time,
needed for moving around the ring during fights. A modified version is to complete the same exercise on one leg at a time.
Hook one leg behind the other ankle and balance on the ball of the foot
with one leg. Complete ten of this move on each leg. For rehabilitation or injury prevention, simply trying to walk on your
heels with your toes flexed back and up as long as you can will provide a
lot of support. Next, try to walk on your toes in order to create the
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SCHEDULE
4. Example Training
Schedule and
Order for Muay
Thai Fighters
The below example training schedule is to be
repeated two to three times a week and lasts for
about 3 whole hours. It is designed to strengthen the
shin muscles and supporting body areas of starting
up and advanced Muay Thai fighters. The exercises can be used at home or in the gym,
and are complementing the regular training provided
by masters. As individual training cannot be
provided in group sessions, if you do have an
additional need to develop steel shins, it is
recommended that you stick to the practices detailed
below for at least 16 weeks to get the best results and
become ready for the ring faster without the risk of
getting a serious injury on your shins. 4.a Stretching Start your training with some of the simplest
stretching exercises. Starting in a standing up
position, bend forward with straight legs engaging
the shin muscles as much as you can. Breathe in
the position and repeat the move at least four
times. Next, spread your legs hip distance and bend
forward again four times with the shin muscles
highly engaged. This will focus on a different area
of the shin: the inside of it and create a balance in
the muscle group. Before you develop your own schedule, it is
important that you assess the strengths of different
areas of your body to be able to adjust the exercises
to your fitness level. The tips and warnings section includes loads of
information to help choosing the right training
exercises, muscle groups to target and carrying out
fitness, health and well-being assessments yourself.
It is your responsibility to learn the limits of your
endurance and stop when you need to. The order of the training should be kept for ensuring
that the muscles are warmed up before any
strengthening exercise and the tension created is
released through relaxation. We have left out the regular warming up exercises
from the schedule, as you, being a Muay Thai
student already might be familiar with them. If not,
you have to seek advice from your instructorr, as
warming up the whole body is necessary, even if you
are only targeting one muscle group in your practice. Next, you have to place one foot about a step
ahead of the other. Placing the whole boy weight
on the front leg, try to move down and up as
much as your flexibility allows. This exercise
will help you lengthen the back shin muscles of
the back leg and strengthen the front leg. Do
about ten moves on each leg every round and
repeat the rounds according to your ability. Relax
the muscles between rounds. !
The following stretching exercise will be
completed in a standing up position the legs two
hips distance from each other. Shift your whole
body weight on one leg while maintaining a
straight upper body and back. If you would like
to disengage the upper body muscles, you can
move your hands over your head or simply let
them rest on your waist. Hold the position for at least 10 seconds and shift
your weight back to the middle. Repeat the same
move five times each side for maximum results.
You can do two to three rounds of this exercise,
depending on your strength. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
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4.b Strengthening The strengthening
exercises can be varied
from one training to the
next in order to give
your schedule the
maximum benefit and
make it more
interesting. For example, on one day you can do more with
the jumping rope, involving more cardio based
training, while the next day you will do more
twists, bends and standing up positions.
Obviously, you can combine any of the described
exercises on any training day: you will know best
which one delivers the most benefit. For gym exercises, rowing machines can provide
a shin strengthening feature, however, they focus
on the arms as well. Running is a good cardio
training for the shin, but far from being enough.
When you are in the gym, use steps, elevated
platforms and jumping boxes to develop your own
routine. For skipping rope exercises, try combining double
leg jumps with single ones every time. For
starters, a hundred jumps is enough in the
beginning, increasing the number by ten percent
each week. Jumping on the balls of the feet or
tiptoes would make the exercise more interesting
and challenging as well. For long muscle development and helping you
maintain starting/kicking positions within the ring,
you have to be able to support the weight of the
body for a long time while balancing on
potentially one leg. Standing position knee bends
can be repeated up to 50 times each round, and in
order to develop balancing skills, you might want
to hook one leg over the other and doing the
exercise with one leg at a time. Normal lunges are also great. Putting one leg in
front of the other and lifting the weight of the
body from the back and front shin muscles will
make you feel flexible and strong. Lunges can
also be done with one leg at the same time, using
an elevated platform, step or even the stairs. Jumping exercises can be combined with different
challenges. For example: using a box to jump onto
and back is extremely powerful. Jumping over
objects and repeating the drill about 5 times is
also moving a different area of the shin muscle. If
you are an advanced fighter, you will see that
jumping from a height of a few meters and trying
to reduce the impact on the knees, engaging the
foot and shin muscles will give you strong
footwork skill in the ring. While this exercise puts extreme pressure on the
body and knees, it can build impact strength faster
than usual jumps.
Jumping in any form, even without a rope will
create strong shin muscles. Mountain pose to wide
leg poses can be the most challenging exercise,
but they are designed to focus on the movements
needed to Muay Thai. Star Jumps are good for
getting the heart rate up and work on the shin
muscles. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
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!
While this exercise is mainly focusing on the back of
the leg, you will get the extra benefit of getting the
side muscles of the shin at the front more flexible,
too. !
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Ankle weights can also be used in an all fours
position in alternate legs. Bend your leg back from
the knees with the weight on and repeat the move
about 50 times. Stretch out the back of the legs after
each round. You can increase the engagement of the
back shin muscles if you flex the toes backwards,
while if you flex them in a 90 degree angle, you
engage the front more. !
If you are confident, you can also do jumps and skips
with the weights, but slow lifting will give you the
best results possible. 4.c Weight Exercises
Like I said, you can use weights on the ankle for
maximum results and repeat all of the exercises
involving the lifting of the leg from the shin muscles.
However, there are some particular moves that are
designed for weights on the ankle. It is up to you to
determine the weight and the time when you want to
introduce this technique to your training schedule, as
while they speed up the muscle building process,
they can create muscle pains faster, too. One of the most effective weight exercises for
strengthening the shin are calf raises. You can stand
up straight and lift one ankle back several times with
the weight on. You can repeat this about 50 times
each leg and then stretch out the back of the shin
muscles by bending forward with straight legs.
A simple and easy to do version of the ankle weight
exercise is to do the bicycle move lying on your back
with the weights on. You will be working against
gravity, and this means that the continuous lifting
move will strengthen the whole lower back. If you find the bicycle move too challenging, you can
lie on your back with the feet down the floor, knees
bent and lift both legs or one at a time about fifty
times. This method will give your whole body a
support through the back of the upper body, meaning
that you can eliminate the muscle group you are
working on more, getting better results. 4.d Toning
Toning is just as important as strengthening
the muscles, and you always have to do the
following exercises after the hard workout
circuit. This way you give the burning
muscles a chance to get stretched out,
regain their original shape, length and
flexibility. While the cooling off is
supported by the relaxation exercises
detailed later in the book, you are helping
your shin to get ready for total relaxation.
As you have completed the stretching
exercises in the beginning, you have gained
some basic flexibility. This flexibility has
been lost when the muscles got engaged
during the strengthening exercises. You do
not want your muscles to stay hard and
inflexible, therefore, you want to complete
some of the following exercises straight
after you have worked hard on the muscles. 4.e Sparring and partner exercises
You can practice any of the exercises with a partner, but
kicking exercises are the best to start with. One will need to
hold the pad or bag and keep an eye on your posture.
Spanning is not recommended by most masters in the West,
and only highly trained professional fighters do it whose
shinbones and muscles can withstand the impact. You can do loads of paired up exercises in Muay Thai: apart
from kicking. If you would like to add some fun to the
partner training, try throwing medicine balls to each other,
originating the move from the shin's upwards movement.
While this exercise is considered to be an arm strengthening
one, you can also use it to add extra weight to your body's
own and make your shin be able to support it. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
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4.f Stretching
After every drill, you have to complete a full
stretching. This means that you have to finish every
drill with a stretching exercise. Some of these will
be based on leg stretches, others will focus on the
whole body. Just like relaxation, stretching out the heated up
muscles to re-engage the foot with the bone and the
joints is helping you maintain the right alignment of
the body through the training and in the fight as well. Sitting down with straight legs ahead and bending
forward with straight back trying to touch your toes
is the easiest way. However, you have to work on all
areas of the shin. Stretched bends and half-splits can
also help you re-align the shin bones with the
muscles. When stretching, you always have to take on two
different positions: flexing your toes back and
forward.. This will give your joints and shin muscles
the length and flexibility they need. 4.g Relaxation
It is likely that your master will teach you
basic relaxation techniques and stretches to
help your body cool down symmetrically. You
always have to end your training with the
relaxation part. Lying down flat on the floor on your back, try
to spread your legs as much as comfortable, and
lay your hands next to your upper body. As you
have worked on your shin muscles during the
training drill, you will have to start the
relaxation practice from the top of your head
and move downwards. Focus on different body parts: imagine that they
are totally heavy, supported by the floor and are
cooling down. Move on the neck, arms,
shoulders, upper body, hips, thighs, knees and
rest at the shin for longer than the other body
parts. Tension is prone to building up around
the neck and shoulders, so look out for it. If it stays with you, apply a massage oil on the
affected area. Make sure you do fully relax the
muscles. Focus on them until the last bit of
tension is gone. If you would like to make the
most out of the relaxation part, you will like the
below tips and treatments regarding muscle
tension release, massage, oil application and
special poses. Don't forget to imagine patting yourself on the
back for getting over the training and hitting
your target. Always end the training drill with a
positive note: even if you did not complete the
whole schedule or pain prevented you from
continuing. Reaffirm your strength inside and it
will show on the outside. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
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5. Treatments
to Help You
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5.a. Oil
Rubbing oil in the shins before starting the training
will warm them up faster. No matter if you do this
immediately before strength building exercises or
before stretching and warming up: it will be just as
effective. While oil can be used for massage as well
as conditioning, the main purpose of this treatment
is to get your muscles work better, at a higher rate
and avoid injuries. The most commonly recommended and most
effective type of oil even professional fighters use
is liniment Thai oil. This comes in a spray and
bottle form as well. The oil not only prevents but
heals injuries, splints. It is useful to apply it before
you start the relaxation part of the workout, so you
can increase the effect of the training. !
5. b Massage
You can learn to massage some of the main areas of
the body yourself or get a professional masseur.
Either way: it will be beneficial and help restore the
natural flexible alignment of the body. When
working on the shins, apply warming oil and make
the most out of the healing effect. Rubbing the shin and stretching out the toes,
bending them will release the tension in the whole
leg. Lifting the leg and stretching it on the opposite
side while lying on your back will be the perfect
stretch for the back and legs. You can do this
straight after the relaxation, before it or the masseur
will force your joints to release tension manually. GET MORE GREAT MUAY THAI & MMA MINI COURSES HERE:
!
5.c Increasing exercise levels and sense of
achievement – Meditation
Meditation helps you connect the body and the
mind, focus your thoughts on the fight and the
training. After each training and before every single
one, you need to re-focus your thoughts and clear
your mind. If your master offers training on
meditation (chances are they do), take full
advantage of it. You have to experience a sense of achievement and
this without confirming your goals and reinforcing
your inner strength will not happen. If you set your
own targets instead of waiting for other people to
do it, you are more likely to achieve them. Success in any sport begins with the right mindset.
It helps you with endurance as well as setting your
own targets. Learn contemplation of the body to
feel the rhythm of your breath, heart rate and pulse.
Learn to contemplate your feelings and mind, as
well.
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5.d Nutrition
Nutrition is extremely important when trying to
build muscles and strengthen bones. Protein is
needed for strengthening the joints, muscles and
bones. However, Magnesium, Calcium and
different vitamin supplements are needed. Eat at
least five times a day: if possible in smaller
portions. You need to add egg, red and white meat, fish to
your diet, as well as wholegrain products. Avoid
any fast release carbohydrates like chocolate or
white bread. It will not last long enough for you if
you work out on a regular basis. Vitamin supplements alongside with Magnesium
and Calcium are Omega 3, Omega 6, Vitamins B
and A. When you set up an endurance training
schedule, you will lose a lot of water: keep on
drinking before, during and after the workout.
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TIPS & WARNINGS
TO KEEP YOU ON TOP OF YOUR GOAL
When kicking the pad or bag, you do not have to
use full power. Technique is more important than the
strength when building muscles and practicing. You
can simply hurt yourself by trying to use full power.
It is better to repeat the same move more than a
few times than giving it all your strength.
You have to combine drills to maintain a flexible
body. Do not stick with the same moves: your body
needs speed and flexibility.
If you get injured during training and your master is
not present, use the RICE method: Always keep all your weight on the supporting leg:
on training and also during working out. When
completing alternate leg lifts for shin muscle strength,
use the same technique you were taught by your
master to balance successfully. This is usually a hard
task for beginners, and if you are not comfortable
with standing straight on one leg for a long time, use
the four-leg (hands-and-knees) or lying down version
of the exercise.
No matter which exercise you are doing: you are
likely to hurt your knees. If you are down on your
hands and knees when doing the weight exercise,
place a rolled-up towel or mat under them. The
joints can be damaged from the repetitive moves if
not done correctly. Similarly: avoid locking the knees
during contact training, kicking and jumping
exercises. This will give you a better bounce and
more flexibility. While the kicking leg needs to be
straight, avoid going too far with flexing your knee.
You only lock the knee joint on impact. Period.
Explosiveness and speed is the key to be faster than
your opponent on the floor. When doing jump and
skipping exercises, make sure that you focus on
increasing the speed. You can time yourself how
many jumps you can do in a minute using a
stopwatch.
If you do not align your body properly, you will risk
damaging your joints. Many masters say that when
completing a position, many fighters lose leverage at
the joint. Perfect alignment of muscles, bones and
joints can only be achieved if you engage in
stretching, toning and relaxation as well as strengthbuilding exercises.
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◦ Resting
◦ Ice on the injured area
◦ Compression
◦ Elevation of the leg
Learn to breathe in a way that you let go of your
worries and anxiety. You will need this in contact
training. If you are afraid of failure, you focus on it.
Focus on your goals instead.
Never exercise with a full stomach. Leave around
1-4 hours for your body to fully digest the meal,
especially if you are eating slow release energy
meals. If you get injured, eat loads of carbohydrates
combined with meat. A chicken breast with salad
and pasta will be ideal to restore the insulin balance
supporting the healing process.
Protein will be needed after the training to restore
the body's balance. Building muscles uses a lot of
protein and Amino Acids. Fish, beans and egg are the
best sources of protein.
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