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PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],["Reactive",683],[684,948,1296,1735,2046,2245],{"name":685,"created_at":686,"published_at":687,"updated_at":688,"id":689,"uuid":690,"content":691,"slug":938,"full_slug":939,"sort_by_date":48,"position":940,"tag_list":941,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":944,"first_published_at":945,"release_id":48,"lang":60,"path":946,"alternates":947,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":692,"faqs":693,"title":685,"topic":715,"author":730,"content":735,"category":921,"schedule":929,"component":930,"meta_info":931,"cover_image":934,"description":933,"contributors":937},"d9342cbc-2f33-448b-95cb-d9141a391216",[694,699,703,707,711],{"_uid":695,"answer":696,"question":697,"component":698},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer","faq_schema",{"_uid":700,"answer":701,"question":702,"component":698},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":704,"answer":705,"question":706,"component":698},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":708,"answer":709,"question":710,"component":698},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":712,"answer":713,"question":714,"component":698},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":716,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":728,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":717,"component":39,"meta_info":725,"block_image":726,"cover_image":727,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":719,"component":118,"meta_info":720,"meta_title":7,"block_image":721,"cover_image":722,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":731,"slug":675,"full_slug":676,"sort_by_date":48,"position":446,"tag_list":733,"is_startpage":9,"parent_id":678,"meta_data":48,"group_id":679,"first_published_at":680,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":732,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":737},"doc",[738,755,759,773,779,783,797,801,805,809,826,830,834,838,854,858,863,876,880,890,903,908],{"type":739,"content":740},"paragraph",[741,744,753],{"text":742,"type":743},"FightCamp Trainer ","text",{"text":745,"type":743,"marks":746},"Coach PJ",[747],{"type":748,"attrs":749},"link",{"href":750,"uuid":48,"anchor":48,"custom":751,"target":752,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},"_blank",{"text":754,"type":743}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":739,"content":756},[757],{"text":758,"type":743},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":760,"attrs":761},"blok",{"id":762,"body":763},"d975e679-f879-4a04-b019-c5eb66b48e99",[764],{"_uid":765,"link":766,"image":768,"title":770,"component":772},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":767,"linktype":13,"fieldtype":14,"cached_url":767},"https://youtu.be/G-4nuJefUcE",{"id":769,"alt":770,"name":7,"focus":48,"title":770,"filename":771,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":774,"attrs":775,"content":777},"heading",{"level":776},2,[778],{"text":697,"type":743},{"type":739,"content":780},[781],{"text":782,"type":743},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":760,"attrs":784},{"id":785,"body":786},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[787],{"url":788,"_uid":790,"image":791,"component":795,"copyright_details":796},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":792,"alt":793,"name":7,"focus":48,"title":793,"filename":794,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":739,"content":798},[799],{"text":800,"type":743},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":774,"attrs":802,"content":803},{"level":776},[804],{"text":702,"type":743},{"type":739,"content":806},[807],{"text":808,"type":743},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":760,"attrs":810},{"id":785,"body":811},[812],{"url":813,"_uid":814,"image":815,"component":795,"copyright_details":819},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[820],{"_uid":821,"link":822,"title":824,"component":825},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":823,"linktype":13,"fieldtype":14,"cached_url":823},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":739,"content":827},[828],{"text":829,"type":743},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":774,"attrs":831,"content":832},{"level":776},[833],{"text":706,"type":743},{"type":739,"content":835},[836],{"text":837,"type":743},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":760,"attrs":839},{"id":785,"body":840},[841],{"url":842,"_uid":843,"image":844,"component":795,"copyright_details":848},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":845,"alt":846,"name":7,"focus":48,"title":846,"filename":847,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[849],{"_uid":850,"link":851,"title":853,"component":825},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":852,"linktype":13,"fieldtype":14,"cached_url":852},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":739,"content":855},[856],{"text":857,"type":743},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":774,"attrs":859,"content":860},{"level":776},[861],{"text":862,"type":743},"Levels & Abilities",{"type":739,"content":864},[865,867,874],{"text":866,"type":743},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. 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",{"type":774,"attrs":877,"content":878},{"level":776},[879],{"text":714,"type":743},{"type":760,"attrs":881},{"id":785,"body":882},[883],{"url":884,"_uid":885,"image":886,"component":795,"copyright_details":889},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":887,"alt":793,"name":7,"focus":48,"title":793,"filename":888,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":739,"content":891},[892,894,901],{"text":893,"type":743},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. 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As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":923,"component":118,"meta_info":924,"meta_title":7,"block_image":925,"cover_image":926,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00","article",{"_uid":932,"title":685,"plugin":43,"description":933},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":935,"alt":685,"name":7,"focus":48,"title":685,"filename":936,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[942],"featured",60887917,"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z","training/{{story.slug}}",[],{"name":949,"created_at":950,"published_at":951,"updated_at":952,"id":953,"uuid":954,"content":955,"slug":1290,"full_slug":1291,"sort_by_date":48,"position":1292,"tag_list":1293,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":1294,"first_published_at":951,"release_id":48,"lang":60,"path":946,"alternates":1295,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":956,"faqs":957,"title":949,"topic":1006,"author":1021,"content":1026,"category":1273,"schedule":1281,"component":930,"meta_info":1282,"cover_image":1286,"description":1285,"contributors":1289},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[958,962,966,970,974,978,982,986,990,994,998,1002],{"_uid":959,"answer":960,"question":961,"component":698},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":963,"answer":964,"question":965,"component":698},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":967,"answer":968,"question":969,"component":698},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":971,"answer":972,"question":973,"component":698},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":975,"answer":976,"question":977,"component":698},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":979,"answer":980,"question":981,"component":698},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":983,"answer":984,"question":985,"component":698},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":987,"answer":988,"question":989,"component":698},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":991,"answer":992,"question":993,"component":698},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":995,"answer":996,"question":997,"component":698},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":999,"answer":1000,"question":1001,"component":698},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1003,"answer":1004,"question":1005,"component":698},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1007,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1019,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1020,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1008,"component":39,"meta_info":1016,"block_image":1017,"cover_image":1018,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1009,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1014,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1015,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1010,"component":118,"meta_info":1011,"meta_title":7,"block_image":1012,"cover_image":1013,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1022,"slug":675,"full_slug":676,"sort_by_date":48,"position":446,"tag_list":1024,"is_startpage":9,"parent_id":678,"meta_data":48,"group_id":679,"first_published_at":680,"release_id":48,"lang":60,"path":48,"alternates":1025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1023,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":1027},[1028,1048,1058,1070,1075,1080,1091,1095,1111,1115,1120,1123,1127,1138,1150,1154,1157,1162,1173,1185,1189,1192,1197,1208,1212,1216,1220,1223,1228,1239,1243,1247,1251,1256,1260,1269],{"type":739,"content":1029},[1030,1032,1038,1040,1046],{"text":1031,"type":743},"Out of the ",{"text":1033,"type":743,"marks":1034},"six (6) basic punches",[1035],{"type":748,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1039,"type":743}," in boxing, punch number one is the ",{"text":1041,"type":743,"marks":1042},"jab",[1043],{"type":748,"attrs":1044},{"href":1045,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1047,"type":743},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":739,"content":1049},[1050,1052,1056],{"text":1051,"type":743},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":745,"type":743,"marks":1053},[1054],{"type":748,"attrs":1055},{"href":750,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1057,"type":743}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":760,"attrs":1059},{"id":1060,"body":1061},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1062],{"_uid":1063,"link":1064,"image":1066,"title":1068,"component":772},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1065,"linktype":13,"fieldtype":14,"cached_url":1065},"https://youtu.be/JM-8c3EqwZg",{"id":1067,"alt":1068,"name":7,"focus":48,"title":1068,"filename":1069,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":774,"attrs":1071,"content":1072},{"level":776},[1073],{"text":1074,"type":743},"5 Most Common Jab Mistakes",{"type":774,"attrs":1076,"content":1078},{"level":1077},3,[1079],{"text":969,"type":743},{"type":760,"attrs":1081},{"id":1060,"body":1082},[1083],{"url":1084,"_uid":1085,"image":1086,"component":795,"copyright_details":1090},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1087,"alt":1088,"name":7,"focus":48,"title":1088,"filename":1089,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":739,"content":1092},[1093],{"text":1094,"type":743},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1096,"content":1097},"bullet_list",[1098,1105],{"type":1099,"content":1100},"list_item",[1101],{"type":739,"content":1102},[1103],{"text":1104,"type":743},"While extending the arm to punch",{"type":1099,"content":1106},[1107],{"type":739,"content":1108},[1109],{"text":1110,"type":743},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":739,"content":1112},[1113],{"text":1114,"type":743},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":774,"attrs":1116,"content":1117},{"level":1077},[1118],{"text":1119,"type":743},"How To Fix It:",{"type":739,"content":1121},[1122],{"text":972,"type":743},{"type":774,"attrs":1124,"content":1125},{"level":1077},[1126],{"text":977,"type":743},{"type":760,"attrs":1128},{"id":1060,"body":1129},[1130],{"url":1131,"_uid":1132,"image":1133,"component":795,"copyright_details":1137},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1134,"alt":1135,"name":7,"focus":48,"title":1135,"filename":1136,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":739,"content":1139},[1140,1142,1148],{"text":1141,"type":743},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1143,"type":743,"marks":1144},"hook",[1145],{"type":748,"attrs":1146},{"href":1147,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1149,"type":743}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":774,"attrs":1151,"content":1152},{"level":1077},[1153],{"text":1119,"type":743},{"type":739,"content":1155},[1156],{"text":980,"type":743},{"type":774,"attrs":1158,"content":1159},{"level":1077},[1160],{"text":1161,"type":743},"3. Pushing the Jab",{"type":760,"attrs":1163},{"id":1060,"body":1164},[1165],{"url":1166,"_uid":1167,"image":1168,"component":795,"copyright_details":1172},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1169,"alt":1170,"name":7,"focus":48,"title":1170,"filename":1171,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":739,"content":1174},[1175,1177,1183],{"text":1176,"type":743},"“Pushing the jab” means leaning into the punch. In your ",{"text":1178,"type":743,"marks":1179},"boxing stance",[1180],{"type":748,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1184,"type":743},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":774,"attrs":1186,"content":1187},{"level":1077},[1188],{"text":1119,"type":743},{"type":739,"content":1190},[1191],{"text":988,"type":743},{"type":774,"attrs":1193,"content":1194},{"level":1077},[1195],{"text":1196,"type":743},"4. Flaring Your Elbows",{"type":760,"attrs":1198},{"id":1060,"body":1199},[1200],{"url":1201,"_uid":1202,"image":1203,"component":795,"copyright_details":1207},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1204,"alt":1205,"name":7,"focus":48,"title":1205,"filename":1206,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":739,"content":1209},[1210],{"text":1211,"type":743},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":739,"content":1213},[1214],{"text":1215,"type":743},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":774,"attrs":1217,"content":1218},{"level":1077},[1219],{"text":1119,"type":743},{"type":739,"content":1221},[1222],{"text":996,"type":743},{"type":774,"attrs":1224,"content":1225},{"level":1077},[1226],{"text":1227,"type":743},"5. Not Jabbing Enough",{"type":760,"attrs":1229},{"id":1060,"body":1230},[1231],{"url":1232,"_uid":1233,"image":1234,"component":795,"copyright_details":1238},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1235,"alt":1236,"name":7,"focus":48,"title":1236,"filename":1237,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":739,"content":1240},[1241],{"text":1242,"type":743},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":774,"attrs":1244,"content":1245},{"level":1077},[1246],{"text":1119,"type":743},{"type":739,"content":1248},[1249],{"text":1250,"type":743},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":774,"attrs":1252,"content":1253},{"level":776},[1254],{"text":1255,"type":743},"Keep On Jabbing",{"type":739,"content":1257},[1258],{"text":1259,"type":743},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":739,"content":1261},[1262,1263,1267],{"text":911,"type":743},{"text":913,"type":743,"marks":1264},[1265],{"type":748,"attrs":1266},{"href":917,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1268,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":739,"content":1270},[1271],{"text":1272,"type":743},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1274,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1279,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1275,"component":118,"meta_info":1276,"meta_title":7,"block_image":1277,"cover_image":1278,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1283,"title":1284,"plugin":43,"description":1285},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1287,"alt":949,"name":7,"focus":48,"title":949,"filename":1288,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[942],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1297,"created_at":1298,"published_at":1299,"updated_at":1300,"id":1301,"uuid":1302,"content":1303,"slug":1729,"full_slug":1730,"sort_by_date":48,"position":1731,"tag_list":1732,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":1733,"first_published_at":1299,"release_id":48,"lang":60,"path":946,"alternates":1734,"default_full_slug":48,"translated_slugs":48},"How To Do Glute Floor Bridges | Proper Technique","2022-05-25T17:13:46.537Z","2022-11-16T14:43:24.542Z","2022-11-16T14:43:24.580Z",141395304,"b7b6e7fa-86af-4ece-91a1-4eb5c2690328",{"_uid":1304,"faqs":1305,"title":1297,"topic":1330,"author":1345,"content":1350,"category":1713,"schedule":1721,"component":930,"meta_info":1722,"cover_image":1725,"description":1724,"contributors":1728},"60d827a8-3ef7-4c9a-b526-78f7032d8d03",[1306,1310,1314,1318,1322,1326],{"_uid":1307,"answer":1308,"question":1309,"component":698},"57bf6bf9-5655-4fdb-8f05-0caafabd5860","One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.\n\nStrong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.","Why are glute floor bridges important in exercise?",{"_uid":1311,"answer":1312,"question":1313,"component":698},"da7c110c-b637-421a-8680-3262309ea999","To properly perform glute floor bridges, follow these steps:\n-Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees\n-Focus on squeezing your glutes and keeping them engaged throughout the entire movement\n-This is your starting position\n-Begin the movement by driving your heels into the ground\n-Slowly lift your rear off the ground upwards until your body is in a straight line\n-Pause for two seconds\n-Slowly lower your rear back to the ground, vertebrae by vertebrae\n-Continue this motion for the remainder of the set","How do you perform glute floor bridges properly?",{"_uid":1315,"answer":1316,"question":1317,"component":698},"6be702ba-f85b-4bf3-81d8-b562452a28e7","Here are some key things to focus on while performing Glute Floor Bridges:\n-Start off with a flat back\n  -Your hand should not be able to slide underneath your lower back\n-Keep your palms flat on the floor\n  -This provides stability for the exercise\n-Feet should be shoulder-width apart\n-Drive through your heels while lifting\n-Lift your hips towards the ceiling\n-Make sure to keep your feet flat on the floor at the top of the hip lift movement\n-Squeeze your glutes throughout the entire exercise\n-Keep your core tight at the top of the movement\n-Drive through your heels to lift upward\n","What are the key movement points for performing glute floor bridges?",{"_uid":1319,"answer":1320,"question":1321,"component":698},"cedc2e24-cd92-468e-ba38-f23eca20d065","Here is the breathing pattern for performing glute floor bridges:\n-Breath out while raising your hips\n-Breath in while slowly lowering your hips","What is the proper breathing pattern when performing glute floor bridges?",{"_uid":1323,"answer":1324,"question":1325,"component":698},"eaf03a40-eb5b-4ccd-a289-7d2d9701622d","When you perform glute floor bridges, you use these muscles:\n-Glutes\n-Core\n-Hamstrings","What muscles do you use when you perform glute floor bridges?",{"_uid":1327,"answer":1328,"question":1329,"component":698},"2deac900-95db-43ec-ba09-fd8313c4adab","For Sets\n-Perform 3 - 6 sets\n-12 - 20 repetitions\n-Rest for 30 - 45 seconds between sets\n\nFor Time\n-Perform 3 - 6 sets\n-Perform for 30 - 90 seconds\n-Rest for 45 - 60 seconds between sets","How should you perform glute floor bridges?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1331,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1332,"component":39,"meta_info":1340,"block_image":1341,"cover_image":1342,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1346,"slug":675,"full_slug":676,"sort_by_date":48,"position":446,"tag_list":1348,"is_startpage":9,"parent_id":678,"meta_data":48,"group_id":679,"first_published_at":680,"release_id":48,"lang":60,"path":48,"alternates":1349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1347,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":1351},[1352,1356,1360,1372,1377,1429,1434,1438,1443,1451,1463,1468,1476,1487,1492,1500,1511,1516,1527,1532,1543,1548,1559,1564,1575,1580,1591,1596,1610,1615,1635,1640,1645,1665,1670,1689,1694,1698,1702,1710],{"type":739,"content":1353},[1354],{"text":1355,"type":743},"One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.",{"type":739,"content":1357},[1358],{"text":1359,"type":743},"Strong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.",{"type":760,"attrs":1361},{"id":1362,"body":1363},"7dc1532b-2311-4ea9-a55c-98d49676a68d",[1364],{"_uid":1365,"link":1366,"image":1368,"title":1370,"component":772},"i-4e38cf00-1ce1-4363-95b8-4020441f5874",{"id":7,"url":1367,"linktype":13,"fieldtype":14,"cached_url":1367},"https://youtu.be/lfUOt_HlVb4",{"id":1369,"alt":1370,"name":7,"focus":48,"title":1370,"filename":1371,"copyright":7,"fieldtype":50},4949350,"Glute Floor Bridge | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/974ec87939/glute_floor_bridges.png",{"type":774,"attrs":1373,"content":1374},{"level":776},[1375],{"text":1376,"type":743},"Glute Floor Bridges",{"type":1096,"content":1378},[1379,1399,1405,1411,1417,1423],{"type":1099,"content":1380},[1381,1385],{"type":739,"content":1382},[1383],{"text":1384,"type":743},"Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees",{"type":1096,"content":1386},[1387,1393],{"type":1099,"content":1388},[1389],{"type":739,"content":1390},[1391],{"text":1392,"type":743},"Focus on squeezing your glutes and keeping them engaged throughout the entire movement",{"type":1099,"content":1394},[1395],{"type":739,"content":1396},[1397],{"text":1398,"type":743},"This is your starting position",{"type":1099,"content":1400},[1401],{"type":739,"content":1402},[1403],{"text":1404,"type":743},"Begin the movement by driving your heels into the ground",{"type":1099,"content":1406},[1407],{"type":739,"content":1408},[1409],{"text":1410,"type":743},"Slowly lift your rear off the ground upwards until your body is in a straight line",{"type":1099,"content":1412},[1413],{"type":739,"content":1414},[1415],{"text":1416,"type":743},"Pause for two seconds",{"type":1099,"content":1418},[1419],{"type":739,"content":1420},[1421],{"text":1422,"type":743},"Slowly lower your rear back to the ground, vertebrae by vertebrae",{"type":1099,"content":1424},[1425],{"type":739,"content":1426},[1427],{"text":1428,"type":743},"Continue this motion for the remainder of the set",{"type":774,"attrs":1430,"content":1431},{"level":776},[1432],{"text":1433,"type":743},"Movement Key Points",{"type":739,"content":1435},[1436],{"text":1437,"type":743},"Here are some key things to focus on while performing Glute Floor Bridges:",{"type":774,"attrs":1439,"content":1440},{"level":1077},[1441],{"text":1442,"type":743},"Start off with a flat back",{"type":1096,"content":1444},[1445],{"type":1099,"content":1446},[1447],{"type":739,"content":1448},[1449],{"text":1450,"type":743},"Your hand should not be able to slide underneath your lower back",{"type":760,"attrs":1452},{"id":1453,"body":1454},"7d9840f6-bb10-451f-937a-6a83c6f2fa9c",[1455],{"url":1456,"_uid":1457,"image":1458,"component":795,"copyright_details":1462},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-316a526a-e150-4a09-9ef5-706d36845593",{"id":1459,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1461,"copyright":7,"fieldtype":50},4949177,"Back Flat On Ground","https://a.storyblok.com/f/115220/700x1100/8620ab6477/back_flat_on_ground.png",[],{"type":774,"attrs":1464,"content":1465},{"level":1077},[1466],{"text":1467,"type":743},"Keep your palms flat on the floor",{"type":1096,"content":1469},[1470],{"type":1099,"content":1471},[1472],{"type":739,"content":1473},[1474],{"text":1475,"type":743},"This provides stability for the exercise",{"type":760,"attrs":1477},{"id":1453,"body":1478},[1479],{"url":1480,"_uid":1481,"image":1482,"component":795,"copyright_details":1486},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-0f42922e-f3df-475d-a1ce-b77823ae3f78",{"id":1483,"alt":1484,"name":7,"focus":48,"title":1484,"filename":1485,"copyright":7,"fieldtype":50},4949180,"Palms Flat On Floor","https://a.storyblok.com/f/115220/700x1100/6286f17688/palms_flat_on_floor.png",[],{"type":774,"attrs":1488,"content":1489},{"level":1077},[1490],{"text":1491,"type":743},"Feet should be shoulder-width apart",{"type":1096,"content":1493},[1494],{"type":1099,"content":1495},[1496],{"type":739,"content":1497},[1498],{"text":1499,"type":743},"Drive through your heels while lifting",{"type":760,"attrs":1501},{"id":1453,"body":1502},[1503],{"url":1504,"_uid":1505,"image":1506,"component":795,"copyright_details":1510},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-23b05a41-62b2-4107-908d-61d1e04c6b30",{"id":1507,"alt":1508,"name":7,"focus":48,"title":1508,"filename":1509,"copyright":7,"fieldtype":50},4949187,"Feet Shoulder Width Apart","https://a.storyblok.com/f/115220/700x1100/c42cf3f346/feet-shoulder-width-apart.png",[],{"type":774,"attrs":1512,"content":1513},{"level":1077},[1514],{"text":1515,"type":743},"Lift your hips towards the ceiling",{"type":760,"attrs":1517},{"id":1453,"body":1518},[1519],{"url":1520,"_uid":1521,"image":1522,"component":795,"copyright_details":1526},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-2f746b14-24c3-42f3-afd8-05b1651c5f30",{"id":1523,"alt":1524,"name":7,"focus":48,"title":1524,"filename":1525,"copyright":7,"fieldtype":50},4949204,"Lift Hips Toward Ceiling","https://a.storyblok.com/f/115220/700x1100/cf96ac6121/lift_hips_toward_ceiling.png",[],{"type":774,"attrs":1528,"content":1529},{"level":1077},[1530],{"text":1531,"type":743},"Make sure to keep your feet flat on the floor at the top of the hip lift movement",{"type":760,"attrs":1533},{"id":1453,"body":1534},[1535],{"url":1536,"_uid":1537,"image":1538,"component":795,"copyright_details":1542},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-49e59759-fc9d-4b11-a954-aedb65d9303e",{"id":1539,"alt":1540,"name":7,"focus":48,"title":1540,"filename":1541,"copyright":7,"fieldtype":50},4949217,"Feet Flat On Floor","https://a.storyblok.com/f/115220/700x1100/cf8d021201/feet_flat_on_floor.png",[],{"type":774,"attrs":1544,"content":1545},{"level":1077},[1546],{"text":1547,"type":743},"Squeeze your glutes throughout the entire exercise",{"type":760,"attrs":1549},{"id":1453,"body":1550},[1551],{"url":1552,"_uid":1553,"image":1554,"component":795,"copyright_details":1558},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-e3998033-0559-413a-94fb-93c48e0c4a79",{"id":1555,"alt":1556,"name":7,"focus":48,"title":1556,"filename":1557,"copyright":7,"fieldtype":50},4949228,"Squeeze Your Glutes","https://a.storyblok.com/f/115220/700x1100/34f55d54af/squeeze_your_glutes.png",[],{"type":774,"attrs":1560,"content":1561},{"level":1077},[1562],{"text":1563,"type":743},"Keep your core tight at the top of the movement",{"type":760,"attrs":1565},{"id":1453,"body":1566},[1567],{"url":1568,"_uid":1569,"image":1570,"component":795,"copyright_details":1574},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-c9606767-e082-4fe0-a942-477e92ba1918",{"id":1571,"alt":1572,"name":7,"focus":48,"title":1572,"filename":1573,"copyright":7,"fieldtype":50},4949235,"Hold Core Tight At The Top","https://a.storyblok.com/f/115220/700x1100/42c6d0968c/hold_core_tight_at_the_top.png",[],{"type":774,"attrs":1576,"content":1577},{"level":1077},[1578],{"text":1579,"type":743},"Drive through your heels to lift upward",{"type":760,"attrs":1581},{"id":1453,"body":1582},[1583],{"url":1584,"_uid":1585,"image":1586,"component":795,"copyright_details":1590},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-4666870d-046a-4b75-9e75-299d3ee73b58",{"id":1587,"alt":1588,"name":7,"focus":48,"title":1588,"filename":1589,"copyright":7,"fieldtype":50},4949239,"Drive Through Heel Of Feet","https://a.storyblok.com/f/115220/700x1100/3f55e21be5/drive_through_heel_of_feet.png",[],{"type":774,"attrs":1592,"content":1593},{"level":776},[1594],{"text":1595,"type":743},"Breathing Pattern",{"type":1096,"content":1597},[1598,1604],{"type":1099,"content":1599},[1600],{"type":739,"content":1601},[1602],{"text":1603,"type":743},"Breath out while raising your hips",{"type":1099,"content":1605},[1606],{"type":739,"content":1607},[1608],{"text":1609,"type":743},"Breath in while slowly lowering your hips",{"type":774,"attrs":1611,"content":1612},{"level":776},[1613],{"text":1614,"type":743},"Muscles Used",{"type":1096,"content":1616},[1617,1623,1629],{"type":1099,"content":1618},[1619],{"type":739,"content":1620},[1621],{"text":1622,"type":743},"Glutes",{"type":1099,"content":1624},[1625],{"type":739,"content":1626},[1627],{"text":1628,"type":743},"Core",{"type":1099,"content":1630},[1631],{"type":739,"content":1632},[1633],{"text":1634,"type":743},"Hamstrings",{"type":774,"attrs":1636,"content":1637},{"level":776},[1638],{"text":1639,"type":743},"Application",{"type":774,"attrs":1641,"content":1642},{"level":1077},[1643],{"text":1644,"type":743},"For Sets",{"type":1096,"content":1646},[1647,1653,1659],{"type":1099,"content":1648},[1649],{"type":739,"content":1650},[1651],{"text":1652,"type":743},"Perform 3 - 6 sets",{"type":1099,"content":1654},[1655],{"type":739,"content":1656},[1657],{"text":1658,"type":743},"12 - 20 repetitions",{"type":1099,"content":1660},[1661],{"type":739,"content":1662},[1663],{"text":1664,"type":743},"Rest for 30 - 45 seconds between sets",{"type":774,"attrs":1666,"content":1667},{"level":1077},[1668],{"text":1669,"type":743},"For Time",{"type":1096,"content":1671},[1672,1677,1683],{"type":1099,"content":1673},[1674],{"type":739,"content":1675},[1676],{"text":1652,"type":743},{"type":1099,"content":1678},[1679],{"type":739,"content":1680},[1681],{"text":1682,"type":743},"Perform for 30 - 90 seconds",{"type":1099,"content":1684},[1685],{"type":739,"content":1686},[1687],{"text":1688,"type":743},"Rest for 45 - 60 seconds between sets",{"type":774,"attrs":1690,"content":1691},{"level":776},[1692],{"text":1693,"type":743},"Glute Gains",{"type":739,"content":1695},[1696],{"text":1697,"type":743},"Boxing is a very explosive sport. One way to ensure that you can be explosive inside and outside of the ring is to make sure that you have strong glutes. Weight training isn’t always going to be an option, so glute floor bridges are a great bodyweight exercise that you can perform to make sure your posterior chain is strong and ready to fight. ",{"type":774,"attrs":1699,"content":1700},{"level":776},[1701],{"text":907,"type":743},{"type":739,"content":1703},[1704,1705,1709],{"text":911,"type":743},{"text":913,"type":743,"marks":1706},[1707],{"type":748,"attrs":1708},{"href":917,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1268,"type":743},{"type":739,"content":1711},[1712],{"text":1272,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1715,"component":118,"meta_info":1716,"meta_title":7,"block_image":1717,"cover_image":1718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-11-16 00:00",{"_uid":1723,"title":1297,"plugin":43,"description":1724},"6365c30a-eb05-4a31-af10-b113ef30063b","Strong glutes are crucial to an athlete’s success – for power, quickness, and mobility. Add glute floor bridges to build them up and feel the burn!",{"id":1726,"alt":1297,"name":7,"focus":48,"title":1297,"filename":1727,"copyright":7,"fieldtype":50},4949356,"https://a.storyblok.com/f/115220/2400x990/308a4252cf/how-to-do-glute-floor-bridges-proper-technique.png",[],"how-to-do-glute-floor-bridges-proper-technique","blogs/how-to-do-glute-floor-bridges-proper-technique",-4780,[942],"233e2458-857c-459a-933a-376badbd9e27",[],{"name":1736,"created_at":1737,"published_at":1738,"updated_at":1739,"id":1740,"uuid":1741,"content":1742,"slug":2039,"full_slug":2040,"sort_by_date":48,"position":2041,"tag_list":2042,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":2043,"first_published_at":2044,"release_id":48,"lang":60,"path":946,"alternates":2045,"default_full_slug":48,"translated_slugs":48},"Boxing Training With Pro Boxer Delante “Tiger” Johnson","2022-06-24T21:24:43.946Z","2022-09-26T19:51:26.137Z","2022-09-26T19:51:26.177Z",154852566,"3a745999-c6b6-4cbd-a19c-ec5d578ede70",{"_uid":1743,"faqs":1744,"title":1736,"topic":1757,"author":1772,"content":1777,"category":2022,"schedule":2030,"component":930,"meta_info":2031,"cover_image":2034,"description":2037,"contributors":2038},"7cbbc0b0-a681-4a25-b6d8-134321904469",[1745,1749,1753],{"_uid":1746,"answer":1747,"question":1748,"component":698},"93219f3c-f143-40cf-8bb5-436d6d27ceb3","Delante “Tiger” Johnson is currently signed with Top Rank Boxing and is undefeated in his young professional boxing career. As an amateur, he won the gold medal at the 2016 Youth World Championships and a bronze medal at the 2019 Pan American Games. Tiger also represented the United States in the 2020 Olympics making it all the way to the quarterfinals.","Who is Tiger Johnson?",{"_uid":1750,"answer":1751,"question":1752,"component":698},"e01e17d9-a8cd-47db-947b-d53af9c0f76f","Coach PJ and Rocky Harris talk to Tiger after a recent sparring session. Here’s what they asked him:\n\nFightCamp: How has the transition from amateur to professional been?\nTiger: One of the biggest things Tiger mentions is that there is a big step up from the amateurs to the pros. As an amateur, he was fortunate enough to be able to travel across the globe, fighting boxers from different countries, all with their own unique boxing styles. With his amateur experience, he was able to make the jump and had to focus on some minor adjustments now that he was gonna be fighting professionally.\n\nFightCamp: How do you maintain your hand speed?\nTiger: As he likes to put it, Tiger has always had speed growing up as a kid and was fortunate enough to be naturally inclined to have fast hands. He does recommend a couple of drills to help improve your hand speed: speed bag and double end bad work on a consistent basis.\n\nFightCamp: How is professional training different from amateur training?\nTiger: One of the things that Tiger has started to put more attention towards, now that he is a professional boxer, is the smaller details, like sitting down on his punches and being more fluid - this helps to maximize the full power of a punch. He also is spending more time working on his defensive skills to optimize his reflexes and when in the clinch, working on head movement and keeping his guard up.\n\nFightCamp: How does strength/conditioning play a role in your training?\nTiger: Some boxers prefer to lift heavy, Tiger is the opposite when it comes to his training, opting for a lower weight typically with more reps. Conditioning-wise, Tiger recommends doing sprints, jump rope, speed bag, and bag drills, and to always get your miles in. Your diet has to be on point too.\n\nFightCamp interview with Tiger Johnson\nFightCamp: What does your diet and nutrition look like?\nTiger: Typical meals are\n\nBreakfast: Egg whites, turkey sausage, some fruit, two slices of toast, and some water.\n\nPre-fight dinner: Pasta, fruit, and water.\n\nFight Night Breakfast: Waffles, scrambled eggs, turkey sausage, fruit, and water.\n\nWater: One gallon a day\n\nFightCamp: Describe your different fight camp stages\nTiger: At the beginning of a fight camp, usually most boxers are a little overweight, so it's getting back into a groove, and starting your diet to help get your weight back down. Towards the middle of fight camp, you should be at least halfway towards your fight weight, you should be in shape and your sparring should be going well. Towards the end of camp, you should be ready for fight night and training is slowed down - all the hard work has already been put in.\n\nFightCamp: How do you mentally prepare for a fight?\nTiger: For Tiger, he likes to try and visualize the fight and picture what's happening in the ring and make sure that he executes the game plan.\n\nFightCamp: How does pro training compare to Olympic training?\nTiger: According to Tiger, there is a bit more traveling with pro training and it is more fun. At both levels, you are constantly around the best of the best and at the professional level, you get to be around world champions. “I get to be around greatness and people chasing the same goals as me; it’s definitely motivating.”","Curious boxing minds want to know",{"_uid":1754,"answer":1755,"question":1756,"component":698},"55a2fcbf-1d7a-4248-8481-b60c30aa10df","Everybody loves getting to look into professional athletes' everyday lives. We are curious about what makes them tick and want to look at how they go about their training, diet, preparation, and life in general. This helps us learn from them and may even help inspire our very own regiment.\n\nFightCamp Trainers Coach PJ and Rocky Harris do just that for us. They were both fortunate enough to be able to sit down and interview none other than Delante “Tiger” Johnson at Knockouts Gym in South Gate California to give you a sneak peek at what a typical day in the life of a pro fighter in fight camp looks like.","What's a training day like with a pro boxer?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1758,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1770,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1759,"component":39,"meta_info":1767,"block_image":1768,"cover_image":1769,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1761,"component":118,"meta_info":1762,"meta_title":7,"block_image":1763,"cover_image":1764,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1773,"slug":675,"full_slug":676,"sort_by_date":48,"position":446,"tag_list":1775,"is_startpage":9,"parent_id":678,"meta_data":48,"group_id":679,"first_published_at":680,"release_id":48,"lang":60,"path":48,"alternates":1776,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1774,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":1778},[1779,1784,1788,1805,1817,1822,1834,1839,1843,1848,1857,1862,1877,1882,1889,1894,1909,1920,1925,1932,1964,1969,1984,1989,1996,2001,2008,2013],{"type":774,"attrs":1780,"content":1781},{"level":776},[1782],{"text":1783,"type":743},"Training Day",{"type":739,"content":1785},[1786],{"text":1787,"type":743},"Everybody loves getting to look into professional athletes' everyday lives. We are curious about what makes them tick and want to look at how they go about their training, diet, preparation, and life in general. This helps us learn from them and may even help inspire our very own regiment. ",{"type":739,"content":1789},[1790,1791,1795,1797,1803],{"text":742,"type":743},{"text":745,"type":743,"marks":1792},[1793],{"type":748,"attrs":1794},{"href":750,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1796,"type":743}," and ",{"text":1798,"type":743,"marks":1799},"Rocky Harris",[1800],{"type":748,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":1804,"type":743}," do just that for us. They were both fortunate enough to be able to sit down and interview none other than Delante “Tiger” Johnson at Knockouts Gym in South Gate California to give you a sneak peek at what a typical day in the life of a pro fighter in fight camp looks like.",{"type":760,"attrs":1806},{"id":1807,"body":1808},"1dbad4f1-af6b-483b-b75f-85b964603501",[1809],{"_uid":1810,"link":1811,"image":1813,"title":1815,"component":772},"i-d1526ed3-7f88-403c-b1c9-9c24b62ed4ae",{"id":7,"url":1812,"linktype":13,"fieldtype":14,"cached_url":1812},"https://youtu.be/u216VMXBfKg",{"id":1814,"alt":1815,"name":7,"focus":48,"title":1815,"filename":1816,"copyright":7,"fieldtype":50},5160350,"Day In The Life l Tiger Johnson Full Day Of Boxing Training","https://a.storyblok.com/f/115220/1244x700/c357729826/day-in-the-life-tiger-johnson-full-day-of-boxing-training.png",{"type":774,"attrs":1818,"content":1819},{"level":776},[1820],{"text":1821,"type":743},"Tiger Johnson",{"type":739,"content":1823},[1824,1826,1832],{"text":1825,"type":743},"Delante “Tiger” Johnson is currently signed with Top Rank Boxing and is undefeated in his young professional boxing career. As an amateur, he won the gold medal at the 2016 Youth World Championships and a bronze medal at the 2019 Pan American Games. Tiger also represented the United States in the ",{"text":1827,"type":743,"marks":1828},"2020 Olympics",[1829],{"type":748,"attrs":1830},{"href":1831,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/fight-news/tokyo-olympics-2020-team-usa-boxing",{"text":1833,"type":743}," making it all the way to the quarterfinals.",{"type":774,"attrs":1835,"content":1836},{"level":776},[1837],{"text":1838,"type":743},"Curious Boxing Minds Want to Know",{"type":739,"content":1840},[1841],{"text":1842,"type":743},"Coach PJ and Rocky Harris talk to Tiger after a recent sparring session. Here’s what they asked him: ",{"type":774,"attrs":1844,"content":1845},{"level":1077},[1846],{"text":1847,"type":743},"FightCamp: How has the transition from amateur to professional been?",{"type":739,"content":1849},[1850,1855],{"text":1851,"type":743,"marks":1852},"Tiger:",[1853],{"type":1854},"bold",{"text":1856,"type":743}," One of the biggest things Tiger mentions is that there is a big step up from the amateurs to the pros. As an amateur, he was fortunate enough to be able to travel across the globe, fighting boxers from different countries, all with their own unique boxing styles. With his amateur experience, he was able to make the jump and had to focus on some minor adjustments now that he was gonna be fighting professionally.",{"type":774,"attrs":1858,"content":1859},{"level":1077},[1860],{"text":1861,"type":743},"FightCamp: How do you maintain your hand speed?",{"type":739,"content":1863},[1864,1867,1869,1875],{"text":1851,"type":743,"marks":1865},[1866],{"type":1854},{"text":1868,"type":743}," As he likes to put it, Tiger has always had speed growing up as a kid and was fortunate enough to be naturally inclined to have fast hands. He does recommend a couple of ",{"text":1870,"type":743,"marks":1871},"drills",[1872],{"type":748,"attrs":1873},{"href":1874,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/_WNqPZwzYaw",{"text":1876,"type":743}," to help improve your hand speed: speed bag and double end bad work on a consistent basis.",{"type":774,"attrs":1878,"content":1879},{"level":1077},[1880],{"text":1881,"type":743},"FightCamp: How is professional training different from amateur training?",{"type":739,"content":1883},[1884,1887],{"text":1851,"type":743,"marks":1885},[1886],{"type":1854},{"text":1888,"type":743}," One of the things that Tiger has started to put more attention towards, now that he is a professional boxer, is the smaller details, like sitting down on his punches and being more fluid - this helps to maximize the full power of a punch. He also is spending more time working on his defensive skills to optimize his reflexes and when in the clinch, working on head movement and keeping his guard up. ",{"type":774,"attrs":1890,"content":1891},{"level":1077},[1892],{"text":1893,"type":743},"FightCamp: How does strength/conditioning play a role in your training?",{"type":739,"content":1895},[1896,1899,1901,1907],{"text":1851,"type":743,"marks":1897},[1898],{"type":1854},{"text":1900,"type":743}," Some boxers prefer to lift heavy, Tiger is the opposite when it comes to his training, opting for a lower weight typically with more reps. Conditioning-wise, Tiger recommends doing sprints, jump rope, speed bag, and bag drills, and to always get your miles in. Your ",{"text":1902,"type":743,"marks":1903},"diet",[1904],{"type":748,"attrs":1905},{"href":1906,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":1908,"type":743}," has to be on point too.",{"type":760,"attrs":1910},{"id":1807,"body":1911},[1912],{"url":1913,"_uid":1914,"image":1915,"component":795,"copyright_details":1919},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-b1e4c848-d154-4ed1-b3da-56bfcb584e32",{"id":1916,"alt":1917,"name":7,"focus":48,"title":1917,"filename":1918,"copyright":7,"fieldtype":50},5160353,"FightCamp interview with Tiger Johnson","https://a.storyblok.com/f/115220/1380x700/d823a950d6/tiger_johnson_fightcamp_interview.png",[],{"type":774,"attrs":1921,"content":1922},{"level":1077},[1923],{"text":1924,"type":743},"FightCamp: What does your diet and nutrition look like?",{"type":739,"content":1926},[1927,1930],{"text":1851,"type":743,"marks":1928},[1929],{"type":1854},{"text":1931,"type":743},"  Typical meals are",{"type":1096,"content":1933},[1934,1940,1946,1952],{"type":1099,"content":1935},[1936],{"type":739,"content":1937},[1938],{"text":1939,"type":743},"Breakfast: Egg whites, turkey sausage, some fruit, two slices of toast, and some water.",{"type":1099,"content":1941},[1942],{"type":739,"content":1943},[1944],{"text":1945,"type":743},"Pre-fight dinner: Pasta, fruit, and water. ",{"type":1099,"content":1947},[1948],{"type":739,"content":1949},[1950],{"text":1951,"type":743},"Fight Night Breakfast: Waffles, scrambled eggs, turkey sausage, fruit, and water. ",{"type":1099,"content":1953},[1954],{"type":739,"content":1955},[1956,1962],{"text":1957,"type":743,"marks":1958},"Water",[1959],{"type":748,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/hydration-for-boxers-before-during-and-after-a-workout",{"text":1963,"type":743},": One gallon a day",{"type":774,"attrs":1965,"content":1966},{"level":1077},[1967],{"text":1968,"type":743},"FightCamp: Describe your different fight camp stages",{"type":739,"content":1970},[1971,1974,1976,1982],{"text":1851,"type":743,"marks":1972},[1973],{"type":1854},{"text":1975,"type":743}," At the beginning of a ",{"text":1977,"type":743,"marks":1978},"fight camp",[1979],{"type":748,"attrs":1980},{"href":1981,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/the-fight-camp-how-to-train-like-a-fighter",{"text":1983,"type":743},", usually most boxers are a little overweight, so it's getting back into a groove, and starting your diet to help get your weight back down. Towards the middle of fight camp, you should be at least halfway towards your fight weight, you should be in shape and your sparring should be going well. Towards the end of camp, you should be ready for fight night and training is slowed down - all the hard work has already been put in. ",{"type":774,"attrs":1985,"content":1986},{"level":1077},[1987],{"text":1988,"type":743},"FightCamp: How do you mentally prepare for a fight?",{"type":739,"content":1990},[1991,1994],{"text":1851,"type":743,"marks":1992},[1993],{"type":1854},{"text":1995,"type":743}," For Tiger, he likes to try and visualize the fight and picture what's happening in the ring and make sure that he executes the game plan. ",{"type":774,"attrs":1997,"content":1998},{"level":1077},[1999],{"text":2000,"type":743},"FightCamp: How does pro training compare to Olympic training?",{"type":739,"content":2002},[2003,2006],{"text":1851,"type":743,"marks":2004},[2005],{"type":1854},{"text":2007,"type":743}," According to Tiger, there is a bit more traveling with pro training and it is more fun. At both levels, you are constantly around the best of the best and at the professional level, you get to be around world champions. “I get to be around greatness and people chasing the same goals as me; it’s definitely motivating.”",{"type":774,"attrs":2009,"content":2010},{"level":776},[2011],{"text":2012,"type":743},"Train Like Tiger",{"type":739,"content":2014},[2015,2017,2021],{"text":2016,"type":743},"Take your workouts to the next level and train like Tiger with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":913,"type":743,"marks":2018},[2019],{"type":748,"attrs":2020},{"href":917,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":920,"type":743},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2023,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2028,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2029,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2024,"component":118,"meta_info":2025,"meta_title":7,"block_image":2026,"cover_image":2027,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-08-16 00:00",{"_uid":2032,"title":1736,"plugin":43,"description":2033},"b50824a0-3adb-4164-b788-5986d004fb35","Follow the FightCamp Trainers as they spend the day with pro boxer Delante “Tiger” Johnson. See what it’s like to prep for a boxing match with exclusive access to his fight camp. ",{"id":2035,"alt":1736,"name":7,"focus":48,"title":1736,"filename":2036,"copyright":7,"fieldtype":50},5160319,"https://a.storyblok.com/f/115220/2400x990/ced14d813c/boxing-training-with-pro-boxer-delante-tiger-johnson.png","Follow the FightCamp Trainers as they spend the day with pro boxer Delante “Tiger” Johnson. See what it’s like to prep for a boxing match with exclusive access ",[],"boxing-training-with-pro-boxer-delante-tiger-johnson","blogs/boxing-training-with-pro-boxer-delante-tiger-johnson",-4900,[942],"788d55bc-3f9d-4595-abe0-9bafca23212b","2022-08-16T08:20:09.318Z",[],{"name":2047,"created_at":2048,"published_at":2049,"updated_at":2050,"id":2051,"uuid":2052,"content":2053,"slug":2238,"full_slug":2239,"sort_by_date":48,"position":2240,"tag_list":2241,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":2242,"first_published_at":2243,"release_id":48,"lang":60,"path":946,"alternates":2244,"default_full_slug":48,"translated_slugs":48},"FightCamp Trainer Spotlight: Coach PJ","2022-05-18T23:39:04.955Z","2022-09-26T19:51:29.408Z","2022-09-26T19:51:29.449Z",137918201,"a094cd6d-33ad-41ad-8e8e-5c04a9d000eb",{"_uid":2054,"faqs":2055,"title":2047,"topic":2072,"author":2087,"content":2092,"category":2221,"schedule":2229,"component":930,"meta_info":2230,"cover_image":2233,"description":2232,"contributors":2237},"5cffac6e-7fc5-43c5-b816-119dc7538c7d",[2056,2060,2064,2068],{"_uid":2057,"answer":2058,"question":2059,"component":698},"e2aaddd1-cca0-4c04-a41b-3fc63ea4d860","PJ Shirdan was born in the city of brotherly love, Philadelphia, home to, as PJ likes to put it, “some of the greatest things in life.” Growing up was difficult for PJ so to distract himself during tough times, he played video games, especially Madden football. But, when he was ten years old, he discovered his first true love…\n\nFor more about Coach PJ, read this article.","Who is FightCamp Trainer Coach PJ?",{"_uid":2061,"answer":2062,"question":2063,"component":698},"e9a093f6-6e49-4c72-aeda-5682884f350f","Some of the best times and most meaningful events in PJ’s life happened while he attended West Virginia University. At school, PJ tore his ACL 3 times, and was almost forced to take a medical leave of absence but instead, it lead him down a completely different path and discover one of the best things that would ever happen to him: Boxing. PJ remembers first stumbling upon a flyer that announced boxing tryouts at WVU, and he decided to give it a shot. As it turns out, he was about to fall in love with another sport–all over again. ","How did Coach PJ discover boxing?",{"_uid":2065,"answer":2066,"question":2067,"component":698},"353ef488-40aa-46c4-90e3-2ea175cee81f","Seeing that boxing flyer was truly life-changing for PJ. He was a natural boxer and began his boxing career with an impressive 4-0 record, knocking out all of his opponents. He continued to compete, but he knew he wanted more. PJ felt that it was his responsibility to share his great knowledge of boxing with the world. In his words, “to bear the fruit of that, to actually help others become the best versions of themselves,” is the mantra that he lives each and every day. This is his true calling.","How did Coach PJ discover his true calling?",{"_uid":2069,"answer":2070,"question":2071,"component":698},"59ea2865-a569-4dea-8856-e3a969b8c849","Everything was coming full circle. PJ figured out that coaching was not only in his blood, but was his true passion and purpose. Small group training soon led to a move to Los Angeles, and before he knew it, he was training both UFC fighters and professional boxers. All of PJ’s hard work and effort was finally paying off. He was offered the chance to work with FightCamp, and it was the perfect opportunity.","How did everything come full circle for Coach PJ?",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2073,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2085,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2086,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2074,"component":39,"meta_info":2082,"block_image":2083,"cover_image":2084,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2075,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2080,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2076,"component":118,"meta_info":2077,"meta_title":7,"block_image":2078,"cover_image":2079,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2088,"slug":675,"full_slug":676,"sort_by_date":48,"position":446,"tag_list":2090,"is_startpage":9,"parent_id":678,"meta_data":48,"group_id":679,"first_published_at":680,"release_id":48,"lang":60,"path":48,"alternates":2091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2089,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":2093},[2094,2105,2110,2114,2126,2130,2135,2146,2150,2161,2164,2169,2173,2184,2188,2199,2203,2207,2212],{"type":760,"attrs":2095},{"id":2096,"body":2097},"eb420427-b116-4f83-bcf5-ab5241df9f53",[2098],{"_uid":2099,"link":2100,"image":2101,"title":2103,"component":772},"i-f8b50bb5-2fad-4b78-88a3-c6f9f566eaed",{"id":7,"url":750,"linktype":13,"fieldtype":14,"cached_url":750},{"id":2102,"alt":2103,"name":7,"focus":48,"title":2103,"filename":2104,"copyright":7,"fieldtype":50},4899891,"Meet PJ Shirdan l FightCamp Founding Trainer","https://a.storyblok.com/f/115220/1244x700/6adb837980/meet-pj-shirdan-fightcamp-founding-trainer.png",{"type":774,"attrs":2106,"content":2107},{"level":776},[2108],{"text":2109,"type":743},"First True Love, Football!",{"type":739,"content":2111},[2112],{"text":2113,"type":743},"PJ Shirdan was born in the city of brotherly love, Philadelphia, home to, as PJ likes to put it, “some of the greatest things in life.” Growing up was difficult for PJ so to distract himself during tough times, he played video games, especially Madden football. But, when he was ten years old, he discovered his first true love…",{"type":760,"attrs":2115},{"id":2116,"body":2117},"337d8003-4903-4676-9fcc-e267b3a0826c",[2118],{"url":2119,"_uid":2120,"image":2121,"component":795,"copyright_details":2125},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-77aeaa8f-a7ed-454f-a4b2-55b5b08cd345",{"id":2122,"alt":2123,"name":7,"focus":48,"title":2123,"filename":2124,"copyright":7,"fieldtype":50},4892004,"Coach PJ Football","https://a.storyblok.com/f/115220/1100x1100/baf6d711bf/football.png",[],{"type":739,"content":2127},[2128],{"text":2129,"type":743},"Some kids grow up and immediately take to a sport. For PJ, it wasn’t until he was ten that he first picked up a football–and when he did, it turns out he had a natural knack for the sport. Once he started practicing, the fun began, and he quickly excelled. Even after playing for such a short time, by the end of high school, 107 colleges thought he had enough talent to play collegiate football on a full-ride athletic scholarship. PJ ultimately accepted West Virginia University’s offer to attend and play football.",{"type":774,"attrs":2131,"content":2132},{"level":776},[2133],{"text":2134,"type":743},"Finding His One True Calling",{"type":760,"attrs":2136},{"id":2116,"body":2137},[2138],{"url":2139,"_uid":2140,"image":2141,"component":795,"copyright_details":2145},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-b0d01713-5bda-4dde-ba1f-58615654548d",{"id":2142,"alt":2143,"name":7,"focus":48,"title":2143,"filename":2144,"copyright":7,"fieldtype":50},4892009,"Coach PJ College Football","https://a.storyblok.com/f/115220/1100x1100/5b18bfd721/college_football.png",[],{"type":739,"content":2147},[2148],{"text":2149,"type":743},"Some of the best times and most meaningful events in PJ’s life happened while he attended West Virginia University. At school, PJ tore his ACL 3 times, and was almost forced to take a medical leave of absence but instead, it lead him down a completely different path to discover one of the best things that would ever happen to him: Boxing. PJ remembers first stumbling upon a flyer that announced boxing tryouts at WVU, and he decided to give it a shot. As it turns out, he was about to fall in love with another sport–all over again. ",{"type":760,"attrs":2151},{"id":2116,"body":2152},[2153],{"url":2154,"_uid":2155,"image":2156,"component":795,"copyright_details":2160},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-af79c063-daa7-48ce-ae11-5cd9a63e4f9b",{"id":2157,"alt":2158,"name":7,"focus":48,"title":2158,"filename":2159,"copyright":7,"fieldtype":50},4892013,"Coach PJ College Boxing ","https://a.storyblok.com/f/115220/1100x1100/58badb01bc/college_boxing.png",[],{"type":739,"content":2162},[2163],{"text":2066,"type":743},{"type":774,"attrs":2165,"content":2166},{"level":776},[2167],{"text":2168,"type":743},"The Best Is Yet To Come",{"type":739,"content":2170},[2171],{"text":2172,"type":743},"Everything was coming full circle. PJ figured out that coaching was not only in his blood, but was his true passion and purpose. Small group training soon led to a move to Los Angeles, and before he knew it, he was training both UFC fighters and professional boxers. All of PJ’s hard work and effort was finally paying off. ",{"type":760,"attrs":2174},{"id":2116,"body":2175},[2176],{"url":2177,"_uid":2178,"image":2179,"component":795,"copyright_details":2183},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-b49ac956-fcc8-4582-9aae-7785ea6cba10",{"id":2180,"alt":2181,"name":7,"focus":48,"title":2181,"filename":2182,"copyright":7,"fieldtype":50},4892014,"Coach PJ training clients","https://a.storyblok.com/f/115220/1100x1100/6e08af121c/training_clients.png",[],{"type":739,"content":2185},[2186],{"text":2187,"type":743},"He was offered the chance to work with FightCamp, and it was the perfect opportunity to: ",{"type":760,"attrs":2189},{"id":2190,"body":2191},"033d581c-cc1a-4fa3-baf5-8fae9be40fac",[2192],{"_uid":2193,"text":2194,"image":2195,"author":745,"component":2198},"i-1fd29e73-0434-4fb8-b0a2-96162d872ba1","Speak my truth, help people in the best way possible, and motivate and inspire as many people around the world as I can.",{"id":2196,"alt":793,"name":7,"focus":48,"title":793,"filename":2197,"copyright":7,"fieldtype":50},4899275,"https://a.storyblok.com/f/115220/1380x700/1b2e6ea087/fightcamp-trainer-coach-pj.png","pull_quote",{"type":739,"content":2200},[2201],{"text":2202,"type":743},"We could not agree more.",{"type":739,"content":2204},[2205],{"text":2206,"type":743},"Coach PJ and the rest of the FightCamp Trainers are committed to inspiring, motivating, and helping people empower themselves through boxing, kickboxing, and fitness training. ",{"type":774,"attrs":2208,"content":2209},{"level":776},[2210],{"text":2211,"type":743},"Train Like Coach PJ",{"type":739,"content":2213},[2214,2215,2219],{"text":911,"type":743},{"text":913,"type":743,"marks":2216},[2217],{"type":748,"attrs":2218},{"href":917,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":2220,"type":743}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2222,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2227,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2223,"component":118,"meta_info":2224,"meta_title":7,"block_image":2225,"cover_image":2226,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-07-14 00:00",{"_uid":2231,"title":2047,"plugin":43,"description":2232},"538b4595-56a4-476e-b41b-dd4d9133f2fd","From football to boxing, Coach PJ is a resilient fighter and dedicated to help others find their strength. For PJ it’s about Faith, Fun, & Finishing the Fight!",{"id":2234,"alt":2235,"name":7,"focus":48,"title":2235,"filename":2236,"copyright":7,"fieldtype":50},4891988,"Meet FightCamp Trainer: Coach PJ","https://a.storyblok.com/f/115220/2400x990/5b98e3bdf1/meet-fightcamp-traine-coach-pj.png",[],"fightcamp-trainer-spotlight-coach-pj","blogs/fightcamp-trainer-spotlight-coach-pj",-4760,[942],"7aadb90f-2ed0-4a81-901f-2c108aa88cbf","2022-07-14T00:00:00.000Z",[],{"name":2246,"created_at":2247,"published_at":2248,"updated_at":2249,"id":2250,"uuid":2251,"content":2252,"slug":2657,"full_slug":2658,"sort_by_date":48,"position":2659,"tag_list":2660,"is_startpage":9,"parent_id":943,"meta_data":48,"group_id":2661,"first_published_at":2662,"release_id":48,"lang":60,"path":946,"alternates":2663,"default_full_slug":48,"translated_slugs":48},"How To Do Boxer Twists | Proper Technique","2022-06-09T19:21:23.605Z","2022-09-26T19:51:27.729Z","2022-09-26T19:51:27.772Z",148200062,"5b0bd92e-2546-4b93-8dd8-124ad61e9a1b",{"_uid":2253,"faqs":2254,"title":2246,"topic":2275,"author":2290,"content":2295,"category":2641,"schedule":2649,"component":930,"meta_info":2650,"cover_image":2653,"description":2652,"contributors":2656},"724fc6dd-5e13-456d-a806-62ede2ec5845",[2255,2259,2263,2267,2271],{"_uid":2256,"answer":2257,"question":2258,"component":698},"13d43873-5c44-4f43-ba65-76f1b48f30d8","- Sit down on your mat with your legs out in front of you\n- Lean back slightly until your back is at a 45-degree angle from the floor\n- Raise your knees to tabletop position\n- Form a V shape between your torso and hamstrings\n- Bring your hands together in front of your chest\n- Rotate your torso from above the rib cage to the right\n- Twist as far as you can and lightly tap the floor with your fingertips\n- Rotate to the left as far as you can and tap the floor lightly\n- Alternate twisting your torso right to left\n\n*Optional Modifications for Beginners:\n- Keep feet flat on the ground with knees bent\n- Raise legs but cross one leg over the other at the knee","How do you do boxer twists?",{"_uid":2260,"answer":2261,"question":2262,"component":698},"210526bb-0cdc-4219-a042-30f192fc2d1e","- Lift your knees to a tabletop position\n- Rotate your torso from side to side\n- Keep your core engaged\n- Keep your feet elevated\n- Lean back comfortably\n","What are key points to remember when doing boxer twists?",{"_uid":2264,"answer":2265,"question":2266,"component":698},"c7dfb5c1-7e20-4cd2-bbbf-6b4d7586f0b9","Breathe steadily to keep your movement controlled as you perform boxer twists. As you maintain a slow pace:\n\n- Exhale as you twist to one side\n- Inhale deeply each time before you alternate sides\n\n*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.","What is the breathing pattern for doing boxer twists?",{"_uid":2268,"answer":2269,"question":2270,"component":698},"a40ca031-3449-41b0-b011-5dee21314642","Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.\n- Core: Abdominals, obliques, lower back\n- Legs: Hamstrings, hip flexors","What muscles do you use when doing boxer twists?",{"_uid":2272,"answer":2273,"question":2274,"component":698},"6f35783c-b311-44bf-9b86-4d26062d3c98","For Reps:\n10-20 reps (1 twist each side = 1 rep)\n\nFor Sets:\n2-3 sets\n\nFor Time:\n2-3 sets for 30 seconds\n\n15-30 seconds rest in between\n\nBoxer twists are challenging because they engage the entire core and require both strength and stability. It is key not to sacrifice good form for more repetitions, you can risk muscle strain, particularly in your back.\n\nBeginners should start with 2-3 sets of 10-20 repetitions and modify as needed to maintain balance as you learn the technique. If you are more advanced with this movement and have consistently good form, you can do timed sets at increased speed.","How many and for how long should I do boxer twists?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2276,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2288,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2277,"component":39,"meta_info":2285,"block_image":2286,"cover_image":2287,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2278,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2283,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2279,"component":118,"meta_info":2280,"meta_title":7,"block_image":2281,"cover_image":2282,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2291,"slug":675,"full_slug":676,"sort_by_date":48,"position":446,"tag_list":2293,"is_startpage":9,"parent_id":678,"meta_data":48,"group_id":679,"first_published_at":680,"release_id":48,"lang":60,"path":48,"alternates":2294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2292,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":736,"content":2296},[2297,2301,2305,2317,2322,2378,2382,2396,2400,2408,2419,2427,2437,2445,2456,2464,2475,2483,2493,2497,2501,2515,2519,2523,2527,2549,2553,2558,2566,2571,2579,2584,2592,2600,2604,2608,2613,2625,2629,2633],{"type":739,"content":2298},[2299],{"text":2300,"type":743},"Boxer twists are among the most effective core workouts to strengthen your abdominals and obliques. The stability required to maintain proper form will also improve balance with consistent training. A solid core and unshakeable balance are two of the most important assets for a boxer in the ring.",{"type":739,"content":2302},[2303],{"text":2304,"type":743},"Here’s the breakdown of how to properly perform the boxer twist and what muscles you are targeting.",{"type":760,"attrs":2306},{"id":2307,"body":2308},"7a638418-6900-450a-a58e-404f7d293141",[2309],{"_uid":2310,"link":2311,"image":2313,"title":2315,"component":772},"i-8981cdfa-b43b-4447-82c0-417d0e9e03e7",{"id":7,"url":2312,"linktype":13,"fieldtype":14,"cached_url":2312},"https://pin.it/7hRNCBA",{"id":2314,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2316,"copyright":7,"fieldtype":50},5055053,"Boxer Twists Exercise","https://a.storyblok.com/f/115220/1244x700/0f646837e6/boxer_twist_exercise.png",{"type":774,"attrs":2318,"content":2319},{"level":776},[2320],{"text":2321,"type":743},"Boxer Twists",{"type":1096,"content":2323},[2324,2330,2336,2342,2348,2354,2360,2366,2372],{"type":1099,"content":2325},[2326],{"type":739,"content":2327},[2328],{"text":2329,"type":743},"Sit down on your mat with your legs out in front of you",{"type":1099,"content":2331},[2332],{"type":739,"content":2333},[2334],{"text":2335,"type":743},"Lean back slightly until your back is at a 45-degree angle from the floor",{"type":1099,"content":2337},[2338],{"type":739,"content":2339},[2340],{"text":2341,"type":743},"Raise your knees to tabletop position",{"type":1099,"content":2343},[2344],{"type":739,"content":2345},[2346],{"text":2347,"type":743},"Form a V shape between your torso and hamstrings",{"type":1099,"content":2349},[2350],{"type":739,"content":2351},[2352],{"text":2353,"type":743},"Bring your hands together in front of your chest",{"type":1099,"content":2355},[2356],{"type":739,"content":2357},[2358],{"text":2359,"type":743},"Rotate your torso from above the rib cage to the right",{"type":1099,"content":2361},[2362],{"type":739,"content":2363},[2364],{"text":2365,"type":743},"Twist as far as you can and lightly tap the floor with your fingertips",{"type":1099,"content":2367},[2368],{"type":739,"content":2369},[2370],{"text":2371,"type":743},"Rotate to the left as far as you can and tap the floor lightly",{"type":1099,"content":2373},[2374],{"type":739,"content":2375},[2376],{"text":2377,"type":743},"Alternate twisting your torso right to left",{"type":739,"content":2379},[2380],{"text":2381,"type":743},"*Optional Modifications for Beginners:",{"type":1096,"content":2383},[2384,2390],{"type":1099,"content":2385},[2386],{"type":739,"content":2387},[2388],{"text":2389,"type":743},"Keep feet flat on the ground with knees bent",{"type":1099,"content":2391},[2392],{"type":739,"content":2393},[2394],{"text":2395,"type":743},"Raise legs but cross one leg over the other at the knee",{"type":774,"attrs":2397,"content":2398},{"level":776},[2399],{"text":1433,"type":743},{"type":1096,"content":2401},[2402],{"type":1099,"content":2403},[2404],{"type":739,"content":2405},[2406],{"text":2407,"type":743},"Lift your knees to a tabletop position",{"type":760,"attrs":2409},{"id":2307,"body":2410},[2411],{"url":2412,"_uid":2413,"image":2414,"component":795,"copyright_details":2418},{"id":7,"url":7,"linktype":789,"fieldtype":14,"cached_url":7},"i-1d6c4708-cbe7-4cab-94c4-2e273262c74e",{"id":2415,"alt":2416,"name":7,"focus":48,"title":2416,"filename":2417,"copyright":7,"fieldtype":50},5055136,"Lift knees to tabletop position","https://a.storyblok.com/f/115220/700x1100/96f01c2f1a/lift_knees_to_tabletop_position.png",[],{"type":1096,"content":2420},[2421],{"type":1099,"content":2422},[2423],{"type":739,"content":2424},[2425],{"text":2426,"type":743},"Rotate your torso from side to 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As you maintain a slow pace: ",{"type":1096,"content":2502},[2503,2509],{"type":1099,"content":2504},[2505],{"type":739,"content":2506},[2507],{"text":2508,"type":743},"Exhale as you twist to one side",{"type":1099,"content":2510},[2511],{"type":739,"content":2512},[2513],{"text":2514,"type":743},"Inhale deeply each time before you alternate sides",{"type":739,"content":2516},[2517],{"text":2518,"type":743},"*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.",{"type":774,"attrs":2520,"content":2521},{"level":776},[2522],{"text":1614,"type":743},{"type":739,"content":2524},[2525],{"text":2526,"type":743},"Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.  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