The Thai Fighter Conditioning Trick That Will Toughen You Up Fast

Crushing an hour-long workout at 3 a.m., swimming in ice-cold water for extended periods, slashing calories to near-starvation levels—the world’s top athletes stop at nothing to level up. But one group takes it even further: Muay Thai fighters. For centuries, traditional Muay Thai fighters have relied on repetitive impact exercises to condition their shins (and their mental toughness) to near superhuman levels. 

Decades ago, Muay Thai fighters toughened their shins by slamming them against wooden sticks and kicking banana trees. Today, they achieve the same brutal conditioning by repeatedly striking heavy bags and pads.

"When you kick hard surfaces, you get micro-fractures on your bones," says martial artist and founder of Keen Fighter, Velin Dragoev. "When your body heals them (in a process called "remodeling"), your bones become stronger and more resilient. It's the same principle as bodybuilding—you get micro tears on your muscles, and your body heals them and makes them stronger. In the case of bones, this also makes the nerve endings in that area less sensitive. That way, each time you do it, you feel less pain and you can go for much longer."

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

Related: How to Instantly Improve Your Grip Strength for Better Workouts

Benefits of Shin Conditioning 

According to Gino Francisco, a retired Muay Thai and MMA fighter and current head coach of the Daly City Muay Thai Team, you become nearly unstoppable when your shins are solid. As a fighter, you don't have to worry about your legs giving out, which will boost your confidence. You'll know you're stronger than your opponent. 

Build Confidence

"With proper shin conditioning, you are able to defend and attack strikes more efficiently," Francisco says. "You can throw more power without being concerned if your bones can handle it, and when you're able to kick and block with conditioned shins, you increase your chances of winning fights. If you're unable to withstand the pain when you kick/get kicked, your ability in the fight will be compromised, as you cannot utilize one of the biggest weapons in Muay Thai."

Craft Mental Toughness

According to Reda Elmardi, a certified strength and conditioning specialist, shin conditioning is a revered method for developing mental toughness. "You are training your head to remain cool amid discomfort, not only your legs," he says. "You gain acceptance of discomfort, control of emotions under physical strain, and discipline by repetition. This kind of mental strength is fundamental in all combat sports and life in general—it transcends the arena."

Incorporating Shin Conditioning 

Whether you're a fighter or just want to increase mental toughness, shin conditioning can be part of anyone's workout regimen. Elmardi suggests starting with gentle kicking on softer bags, leveling up to medium-heavy bags over time. You should practice three or four times a week. 

Tools like shin rollers and hot/cold contrast therapy can help control inflammation and hasten healing. Elmardi also proposes strengthening the muscles around your shins, particularly the calves and tibia. But above all, don't rush the process.