Bone Conditioning in Martial Arts BMC

Bone Conditioning in Martial Arts (BMC)©

You can be the most skilled fighter in the world,
but throwing a punch hurts, and will always hurt

Preparing body in mass, speed, stretching, technical skills and cardio endurance is pointless if your training is not focused on being able to resist the pain that comes from impact. Does not matter whether this pain comes from defending or attacking: both situations lead to local distress that can jeopardize a fight, and making your sparring sessions continuously distracted by it.


What is BMC exactly? BMC© is the acronym for Bone and Muscle Conditioning (BMC©). It is an essential part of martial training because it aims at making the whole body less sensitive to (virtually) any kind of impact.

BMC© routines include any exercise involving both muscles and bones that are exposed to high and continuous impact during Martial Arts training, regardless of the style being practiced.

The term was introduced for the first time into the modern martial arts terminology in 2013 by Master Fabio Zambelli, with the objective of framing all bone and muscle conditioning exercises within a specific class. BMC© is now officially part of the Shunlian Shenghuo Kungfu Academy‘s training program, and it’s considered one of the eight essential skills a students is asked to master in order to pass the 3+2 martial curriculum.


Basic BMC training starts with sand filling. Then you have two options: increase the striking power, or forgetting the bag and striking directly on wood. Remember that some fabric is always necessary regardless of the surface you choose to impact onto, until you skin becomes so hard and conditioned that you can forget that layer of fabric as well.
We recommend dedicating two sessions of shin conditioning per week. Each session no longer than 20-25 minutes. You may then ask "why only twice a week?"
More and longer sessions might make your shins numb or tingling, but this still depends on factors like your past training, the intensity of your sessions, and whether you can deal with pain or not.
Yes, you can use padded sticks (made of thin foam or fabric), and when your shins get used to pain you can switch to bare wood. can train as hard as you can, but if your ankles are thin by nature (like mine...) there's no chance they can resist a strong impact, no matter how big your calves are...

Where do BMC exercises originate from? Bone conditioning exercises have been fine-tuned for centuries in Shaolin Kungfu training as part of a daily mantra, but we have to make clear the fact that, even if BMC© may be seen as a specific routine developed mainly for bone conditioning in martial arts, it is also an extremely efficient practice when targeting muscles with the purpose of hardening them like rock.


Yes it hurts… It is a very painful workout, let’s face it, but following the motto “adaptation is the key to evolution”, your body – and your brain – will become accustomed to these continuous and voluntary grueling routines: it just takes time, like everything; and just like everything, if you stop practicing it for longer than a week, you have to start (almost) from scratch.

A merciless teacher for your Mind. By training the body to be less sensitive to the pain caused by any sort of strike, you will certainly focus much more on your next move, and not on your agonizing leg. For this purpose, the advantages of BMC© can be considered comprehensive only when combined with a proper Hard Qigong training, so this is where BMC© can be considered learned and embraced in full.

Compared to Fitness training, BMC© requires far more perseverance and consistency in training since it is difficult for the body to become acclimatized to the pain, but not that difficult to lose the level so painfully reached. If you are committed, if you persevere and combine it with Hard Qigong, you will certainly be able to grasp one of the secrets of Shaolin Monks training.

Bone Conditioning in Martial Arts is an indisputable aspect for full contact sports such as Kick Boxing, Muay Thai, MMA and for all Martial Athletes planning to train everyday.

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