| “ | supervised training is essential to do it safely | ” |
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this can't be said often enough. It needs to be qualified supervision too, qualified to know what to do if it turns out the student's body wasn't up to it after all...
There are different ways to do the training but probably the most common are iron palm and iron shirt. My teacher has given me the details of his training and it is a huge comitment - starting with breathing and stance exercises at set times of the day a set number of times a day, building up to 100 days of specific exercises combined with herbs and abstinence (from everything pleasurable, as near as I can see). Only certain other training can be done at the same time, if you get the exercises wrong, or have a pre-existing undiagnosed weakness, or push it too hard, you can seriously f*** yourself up and you will regret it.
Of course, much of the mysticism can probably be cut out, but who's going to tell you how much of it?
If you do genuine internal training correctly for long enough you will get similar benefits at far lower risk.