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Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"rawCategoryData":655,"featuredArticles":706,"paginatedArticles":7264,"page":10861,"canFetchMore":62},["Reactive",656],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":657,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48},{"_uid":147,"name":148,"topics":658,"component":118,"meta_info":701,"meta_title":7,"block_image":702,"cover_image":703,"internal_notes":7,"meta_description":7},[659,666,673,680,687,694],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":660,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":664,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":665,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":145,"component":39,"meta_info":661,"meta_title":164,"block_image":662,"cover_image":663,"internal_notes":7,"meta_description":172},{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":667,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":671,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":672,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":145,"component":39,"meta_info":668,"block_image":669,"cover_image":670,"internal_notes":7},{"_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":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":674,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":678,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":679,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":145,"component":39,"meta_info":675,"block_image":676,"cover_image":677,"internal_notes":7},{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":681,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":685,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":145,"component":39,"meta_info":682,"block_image":683,"cover_image":684,"internal_notes":7},{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":145,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"_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":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":695,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":699,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":145,"component":39,"meta_info":696,"block_image":697,"cover_image":698,"internal_notes":7},{"_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},[],[],{"_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},[],[],["Reactive",707],[708,903,1319,1588,1828,2116,2332,2615,2962,3138,3548,3719,3915,4292,4569,4797,4946,5129,5361,5599,5784,5959,6188,6606,6942],{"name":709,"created_at":710,"published_at":711,"updated_at":712,"id":713,"uuid":714,"content":715,"slug":893,"full_slug":894,"sort_by_date":48,"position":895,"tag_list":896,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":899,"first_published_at":900,"release_id":48,"lang":60,"path":901,"alternates":902,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":716,"faqs":717,"title":709,"topic":735,"author":750,"content":751,"category":874,"schedule":882,"component":883,"meta_info":884,"cover_image":888,"description":891,"contributors":892},"af46e437-bfbd-4a28-91a2-df5259454628",[718,723,727,731],{"_uid":719,"answer":720,"question":721,"component":722},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?","faq_schema",{"_uid":724,"answer":725,"question":726,"component":722},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":728,"answer":729,"question":730,"component":722},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":732,"answer":733,"question":734,"component":722},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":736,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":748,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":737,"component":39,"meta_info":745,"block_image":746,"cover_image":747,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":738,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":739,"component":118,"meta_info":740,"meta_title":7,"block_image":741,"cover_image":742,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":752,"content":753},"doc",[754,771,778,782,787,791,807,812,825,830,834,848,852,857,870],{"type":755,"content":756},"paragraph",[757,760,769],{"text":758,"type":759},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ","text",{"text":761,"type":759,"marks":762},"Strength training",[763],{"type":764,"attrs":765},"link",{"href":766,"uuid":48,"anchor":48,"custom":767,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},"_blank",{"text":770,"type":759}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":772,"attrs":773,"content":775},"heading",{"level":774},2,[776],{"text":777,"type":759},"Why do Boxers Train Their Neck?",{"type":755,"content":779},[780],{"text":781,"type":759},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":772,"attrs":783,"content":784},{"level":774},[785],{"text":786,"type":759},"How do Boxers Strength Train Their Neck?",{"type":755,"content":788},[789],{"text":790,"type":759},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":792,"content":793},"bullet_list",[794,801],{"type":795,"content":796},"list_item",[797],{"type":755,"content":798},[799],{"text":800,"type":759},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":795,"content":802},[803],{"type":755,"content":804},[805],{"text":806,"type":759},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":772,"attrs":808,"content":809},{"level":774},[810],{"text":811,"type":759},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":755,"content":813},[814,816,823],{"text":815,"type":759},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":817,"type":759,"marks":818},"injury",[819],{"type":764,"attrs":820},{"href":821,"uuid":48,"anchor":48,"custom":822,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":824,"type":759}," occurring.",{"type":772,"attrs":826,"content":827},{"level":774},[828],{"text":829,"type":759},"How Often Should Boxers Train Their Neck?",{"type":755,"content":831},[832],{"text":833,"type":759},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":835,"attrs":836},"blok",{"id":837,"body":838},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[839],{"_uid":840,"text":841,"image":842,"author":846,"component":847},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":843,"alt":844,"name":7,"focus":7,"title":844,"filename":845,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":755,"content":849},[850],{"text":851,"type":759},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":772,"attrs":853,"content":854},{"level":774},[855],{"text":856,"type":759},"Train Like a Fighter",{"type":755,"content":858},[859,861,868],{"text":860,"type":759},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":862,"type":759,"marks":863},"FightCamp",[864],{"type":764,"attrs":865},{"href":866,"uuid":48,"anchor":48,"custom":867,"target":768,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":869,"type":759}," 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":755,"content":871},[872],{"text":873,"type":759},"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":875,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":880,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":881,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":876,"component":118,"meta_info":877,"meta_title":7,"block_image":878,"cover_image":879,"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},[],[],"2023-01-31 00:00","article",{"_uid":885,"title":886,"plugin":43,"description":887},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":889,"alt":844,"name":7,"focus":7,"title":844,"filename":890,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[897],"featured",60887917,"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z","training/{{story.slug}}",[],{"name":904,"created_at":905,"published_at":906,"updated_at":907,"id":908,"uuid":909,"content":910,"slug":1313,"full_slug":1314,"sort_by_date":48,"position":1315,"tag_list":1316,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":1317,"first_published_at":906,"release_id":48,"lang":60,"path":901,"alternates":1318,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":911,"faqs":912,"title":904,"topic":921,"author":936,"content":937,"category":1295,"schedule":882,"component":883,"meta_info":1303,"cover_image":1307,"description":1311,"contributors":1312},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[913,917],{"_uid":914,"answer":915,"question":916,"component":722},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":918,"answer":919,"question":920,"component":722},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":922,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":934,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":935,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":923,"component":39,"meta_info":931,"block_image":932,"cover_image":933,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":924,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":925,"component":118,"meta_info":926,"meta_title":7,"block_image":927,"cover_image":928,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":752,"content":938},[939,944,959,973,978,982,988,992,1030,1034,1039,1043,1047,1052,1056,1061,1075,1079,1099,1104,1108,1112,1170,1175,1179,1183,1209,1223,1228,1232,1236,1263,1267,1272,1276,1280,1291],{"type":772,"attrs":940,"content":941},{"level":774},[942],{"text":943,"type":759},"How to Stay Motivated to Work Out",{"type":755,"content":945},[946,948,957],{"text":947,"type":759},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":949,"type":759,"marks":950},"New Year’s Resolutions",[951,955],{"type":764,"attrs":952},{"href":953,"uuid":48,"anchor":48,"custom":954,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":956},"underline",{"text":958,"type":759},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":755,"content":960},[961,963,971],{"text":962,"type":759},"But what happens if you're looking for motivation to work out in the ",{"text":964,"type":759,"marks":965},"middle of summer",[966,970],{"type":764,"attrs":967},{"href":968,"uuid":48,"anchor":48,"custom":969,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":956},{"text":972,"type":759}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":772,"attrs":974,"content":975},{"level":774},[976],{"text":977,"type":759},"Motivation vs. Determination",{"type":755,"content":979},[980],{"text":981,"type":759},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":772,"attrs":983,"content":985},{"level":984},3,[986],{"text":987,"type":759},"Motivation",{"type":755,"content":989},[990],{"text":991,"type":759},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":792,"content":993},[994,1000,1006,1012,1018,1024],{"type":795,"content":995},[996],{"type":755,"content":997},[998],{"text":999,"type":759},"Movies",{"type":795,"content":1001},[1002],{"type":755,"content":1003},[1004],{"text":1005,"type":759},"Books",{"type":795,"content":1007},[1008],{"type":755,"content":1009},[1010],{"text":1011,"type":759},"Quotes",{"type":795,"content":1013},[1014],{"type":755,"content":1015},[1016],{"text":1017,"type":759},"Speeches",{"type":795,"content":1019},[1020],{"type":755,"content":1021},[1022],{"text":1023,"type":759},"Social media posts",{"type":795,"content":1025},[1026],{"type":755,"content":1027},[1028],{"text":1029,"type":759},"Success stories",{"type":755,"content":1031},[1032],{"text":1033,"type":759},"These are things that essentially make you want to start something, like a workout.",{"type":772,"attrs":1035,"content":1036},{"level":984},[1037],{"text":1038,"type":759},"Determination",{"type":755,"content":1040},[1041],{"text":1042,"type":759},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":755,"content":1044},[1045],{"text":1046,"type":759},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":772,"attrs":1048,"content":1049},{"level":774},[1050],{"text":1051,"type":759},"Finding That Drive",{"type":755,"content":1053},[1054],{"text":1055,"type":759},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":772,"attrs":1057,"content":1058},{"level":984},[1059],{"text":1060,"type":759},"Working Out at Home",{"type":755,"content":1062},[1063,1065,1073],{"text":1064,"type":759},"The wonderful thing about ",{"text":1066,"type":759,"marks":1067},"working out from home",[1068,1072],{"type":764,"attrs":1069},{"href":1070,"uuid":48,"anchor":48,"custom":1071,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":956},{"text":1074,"type":759}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":755,"content":1076},[1077],{"text":1078,"type":759},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":792,"content":1080},[1081,1087,1093],{"type":795,"content":1082},[1083],{"type":755,"content":1084},[1085],{"text":1086,"type":759},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":795,"content":1088},[1089],{"type":755,"content":1090},[1091],{"text":1092,"type":759},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":795,"content":1094},[1095],{"type":755,"content":1096},[1097],{"text":1098,"type":759},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":772,"attrs":1100,"content":1101},{"level":984},[1102],{"text":1103,"type":759},"Staying Committed to Exercising Daily",{"type":755,"content":1105},[1106],{"text":1107,"type":759},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":755,"content":1109},[1110],{"text":1111,"type":759},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":792,"content":1113},[1114,1120,1126,1132,1144,1158],{"type":795,"content":1115},[1116],{"type":755,"content":1117},[1118],{"text":1119,"type":759},"Outdoor walks/hikes in nature",{"type":795,"content":1121},[1122],{"type":755,"content":1123},[1124],{"text":1125,"type":759},"Easy pace swims",{"type":795,"content":1127},[1128],{"type":755,"content":1129},[1130],{"text":1131,"type":759},"Sauna sessions",{"type":795,"content":1133},[1134],{"type":755,"content":1135},[1136],{"text":1137,"type":759,"marks":1138},"Low-intensity yoga",[1139,1143],{"type":764,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"custom":1142,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":956},{"type":795,"content":1145},[1146],{"type":755,"content":1147},[1148,1156],{"text":1149,"type":759,"marks":1150},"Mobility work",[1151,1155],{"type":764,"attrs":1152},{"href":1153,"uuid":48,"anchor":48,"custom":1154,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":956},{"text":1157,"type":759}," ",{"type":795,"content":1159},[1160],{"type":755,"content":1161},[1162],{"text":1163,"type":759,"marks":1164},"Stretching",[1165,1169],{"type":764,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"custom":1168,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":956},{"type":772,"attrs":1171,"content":1172},{"level":984},[1173],{"text":1174,"type":759},"Morning Workouts Before Starting the Day",{"type":755,"content":1176},[1177],{"text":1178,"type":759},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":755,"content":1180},[1181],{"text":1182,"type":759},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":792,"content":1184},[1185,1191,1197,1203],{"type":795,"content":1186},[1187],{"type":755,"content":1188},[1189],{"text":1190,"type":759},"Turning off electronics the last hour",{"type":795,"content":1192},[1193],{"type":755,"content":1194},[1195],{"text":1196,"type":759},"Sleeping in a blacked-out environment",{"type":795,"content":1198},[1199],{"type":755,"content":1200},[1201],{"text":1202,"type":759},"Getting to bed at the same time each night",{"type":795,"content":1204},[1205],{"type":755,"content":1206},[1207],{"text":1208,"type":759},"Set out your workout clothes the night before",{"type":755,"content":1210},[1211,1213,1221],{"text":1212,"type":759},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1214,"type":759,"marks":1215},"H.I.I.T. session",[1216,1220],{"type":764,"attrs":1217},{"href":1218,"uuid":48,"anchor":48,"custom":1219,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":956},{"text":1222,"type":759},".",{"type":772,"attrs":1224,"content":1225},{"level":984},[1226],{"text":1227,"type":759},"End-of-Day Workouts",{"type":755,"content":1229},[1230],{"text":1231,"type":759},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":755,"content":1233},[1234],{"text":1235,"type":759},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":792,"content":1237},[1238,1251,1257],{"type":795,"content":1239},[1240],{"type":755,"content":1241},[1242,1244,1249],{"text":1243,"type":759},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1245,"type":759,"marks":1246},"“why” ",[1247],{"type":1248},"italic",{"text":1250,"type":759},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":795,"content":1252},[1253],{"type":755,"content":1254},[1255],{"text":1256,"type":759},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":795,"content":1258},[1259],{"type":755,"content":1260},[1261],{"text":1262,"type":759},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":755,"content":1264},[1265],{"text":1266,"type":759},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":772,"attrs":1268,"content":1269},{"level":774},[1270],{"text":1271,"type":759},"Plan Then Execute",{"type":755,"content":1273},[1274],{"text":1275,"type":759},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":772,"attrs":1277,"content":1278},{"level":774},[1279],{"text":856,"type":759},{"type":755,"content":1281},[1282,1283,1289],{"text":860,"type":759},{"text":862,"type":759,"marks":1284},[1285,1288],{"type":764,"attrs":1286},{"href":866,"uuid":48,"anchor":48,"custom":1287,"target":768,"linktype":13},{},{"type":956},{"text":1290,"type":759}," 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":755,"content":1292},[1293],{"text":1294,"type":759},"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":1296,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1301,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1302,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1297,"component":118,"meta_info":1298,"meta_title":7,"block_image":1299,"cover_image":1300,"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":1304,"title":1305,"plugin":43,"description":1306},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1308,"alt":1309,"name":7,"focus":7,"title":1309,"filename":1310,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[897],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1320,"created_at":1321,"published_at":1322,"updated_at":1323,"id":1324,"uuid":1325,"content":1326,"slug":1582,"full_slug":1583,"sort_by_date":48,"position":1584,"tag_list":1585,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":1586,"first_published_at":1322,"release_id":48,"lang":60,"path":901,"alternates":1587,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1327,"faqs":1328,"title":1320,"topic":1349,"author":1364,"content":1365,"category":1563,"schedule":1571,"component":883,"meta_info":1572,"cover_image":1576,"description":1580,"contributors":1581},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1329,1333,1337,1341,1345],{"_uid":1330,"answer":1331,"question":1332,"component":722},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1334,"answer":1335,"question":1336,"component":722},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1338,"answer":1339,"question":1340,"component":722},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1342,"answer":1343,"question":1344,"component":722},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1346,"answer":1347,"question":1348,"component":722},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1350,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1362,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1363,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1351,"component":39,"meta_info":1359,"block_image":1360,"cover_image":1361,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1352,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1357,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1353,"component":118,"meta_info":1354,"meta_title":7,"block_image":1355,"cover_image":1356,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":752,"content":1366},[1367,1381,1385,1389,1393,1397,1401,1404,1409,1414,1428,1433,1437,1442,1446,1451,1465,1469,1473,1487,1501,1505,1509,1523,1528,1532,1546,1550,1560],{"type":755,"content":1368},[1369,1371,1379],{"text":1370,"type":759},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1372,"type":759,"marks":1373},"interval training",[1374,1378],{"type":764,"attrs":1375},{"href":1376,"uuid":48,"anchor":48,"custom":1377,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":956},{"text":1380,"type":759}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":755,"content":1382},[1383],{"text":1384,"type":759},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":772,"attrs":1386,"content":1387},{"level":774},[1388],{"text":1332,"type":759},{"type":755,"content":1390},[1391],{"text":1392,"type":759},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":755,"content":1394},[1395],{"text":1396,"type":759},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":772,"attrs":1398,"content":1399},{"level":774},[1400],{"text":1336,"type":759},{"type":755,"content":1402},[1403],{"text":1335,"type":759},{"type":772,"attrs":1405,"content":1406},{"level":774},[1407],{"text":1408,"type":759},"Unique Benefits of HIIT",{"type":772,"attrs":1410,"content":1411},{"level":984},[1412],{"text":1413,"type":759},"Maximum Effectiveness in Less Time",{"type":755,"content":1415},[1416,1418,1426],{"text":1417,"type":759},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1419,"type":759,"marks":1420},"25-30% more calories",[1421,1425],{"type":764,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"custom":1424,"target":768,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":956},{"text":1427,"type":759}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":772,"attrs":1429,"content":1430},{"level":984},[1431],{"text":1432,"type":759},"Tones Muscle",{"type":755,"content":1434},[1435],{"text":1436,"type":759},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":772,"attrs":1438,"content":1439},{"level":984},[1440],{"text":1441,"type":759},"Adds Variety",{"type":755,"content":1443},[1444],{"text":1445,"type":759},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":772,"attrs":1447,"content":1448},{"level":984},[1449],{"text":1450,"type":759},"Improves Cardiovascular Health",{"type":755,"content":1452},[1453,1455,1463],{"text":1454,"type":759},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1456,"type":759,"marks":1457},"greater improvements in blood pressure",[1458,1462],{"type":764,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"custom":1461,"target":768,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":956},{"text":1464,"type":759}," and blood sugar than moderate-intensity workouts. ",{"type":772,"attrs":1466,"content":1467},{"level":774},[1468],{"text":1344,"type":759},{"type":755,"content":1470},[1471],{"text":1472,"type":759},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":755,"content":1474},[1475,1477,1485],{"text":1476,"type":759},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1478,"type":759,"marks":1479},"roadwork",[1480,1484],{"type":764,"attrs":1481},{"href":1482,"uuid":48,"anchor":48,"custom":1483,"target":768,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":956},{"text":1486,"type":759},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":755,"content":1488},[1489,1491,1499],{"text":1490,"type":759},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1492,"type":759,"marks":1493},"HIIT jump rope workout",[1494,1498],{"type":764,"attrs":1495},{"href":1496,"uuid":48,"anchor":48,"custom":1497,"target":768,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":956},{"text":1500,"type":759}," for a full-body cardio blast in just minutes.",{"type":772,"attrs":1502,"content":1503},{"level":774},[1504],{"text":1348,"type":759},{"type":755,"content":1506},[1507],{"text":1508,"type":759},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":755,"content":1510},[1511,1513,1521],{"text":1512,"type":759},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1514,"type":759,"marks":1515},"10 minutes of HIIT boxing",[1516,1520],{"type":764,"attrs":1517},{"href":1518,"uuid":48,"anchor":48,"custom":1519,"target":768,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":956},{"text":1522,"type":759}," and feel the difference with just one workout.",{"type":772,"attrs":1524,"content":1525},{"level":774},[1526],{"text":1527,"type":759},"Hit With HIIT",{"type":755,"content":1529},[1530],{"text":1531,"type":759},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":755,"content":1533},[1534,1536,1544],{"text":1535,"type":759},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1537,"type":759,"marks":1538},"FightCamp’s extensive library of HIIT workouts",[1539,1543],{"type":764,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"custom":1542,"target":768,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":956},{"text":1545,"type":759},"!",{"type":772,"attrs":1547,"content":1548},{"level":774},[1549],{"text":856,"type":759},{"type":755,"content":1551},[1552,1553,1559],{"text":860,"type":759},{"text":862,"type":759,"marks":1554},[1555,1558],{"type":764,"attrs":1556},{"href":866,"uuid":48,"anchor":48,"custom":1557,"target":768,"linktype":13},{},{"type":956},{"text":1290,"type":759},{"type":755,"content":1561},[1562],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1564,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1569,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1565,"component":118,"meta_info":1566,"meta_title":7,"block_image":1567,"cover_image":1568,"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},[],[],"2023-01-30 00:00",{"_uid":1573,"title":1574,"plugin":43,"description":1575},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1577,"alt":1578,"name":7,"focus":7,"title":1578,"filename":1579,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[897],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1589,"created_at":1590,"published_at":1591,"updated_at":1592,"id":1593,"uuid":1594,"content":1595,"slug":1821,"full_slug":1822,"sort_by_date":48,"position":1823,"tag_list":1824,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":1825,"first_published_at":1826,"release_id":48,"lang":60,"path":901,"alternates":1827,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1596,"faqs":1597,"title":1589,"topic":1606,"author":1621,"content":1622,"category":1802,"schedule":1810,"component":883,"meta_info":1811,"cover_image":1815,"description":1819,"contributors":1820},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1598,1602],{"_uid":1599,"answer":1600,"question":1601,"component":722},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1603,"answer":1604,"question":1605,"component":722},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1607,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1619,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1620,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1608,"component":39,"meta_info":1616,"block_image":1617,"cover_image":1618,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1609,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1614,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1615,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1610,"component":118,"meta_info":1611,"meta_title":7,"block_image":1612,"cover_image":1613,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":752,"content":1623},[1624,1629,1633,1638,1642,1647,1651,1677,1682,1686,1691,1695,1700,1704,1709,1722,1727,1740,1745,1749,1754,1758,1763,1767,1772,1776,1781,1785,1790],{"type":772,"attrs":1625,"content":1626},{"level":774},[1627],{"text":1628,"type":759},"Staying Safe While Exercising in the Cold",{"type":755,"content":1630},[1631],{"text":1632,"type":759},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":772,"attrs":1634,"content":1635},{"level":984},[1636],{"text":1637,"type":759},"Watch the Windchill",{"type":755,"content":1639},[1640],{"text":1641,"type":759},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":772,"attrs":1643,"content":1644},{"level":984},[1645],{"text":1646,"type":759},"Protect Your Extremities",{"type":755,"content":1648},[1649],{"text":1650,"type":759},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":792,"content":1652},[1653,1659,1665,1671],{"type":795,"content":1654},[1655],{"type":755,"content":1656},[1657],{"text":1658,"type":759},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":795,"content":1660},[1661],{"type":755,"content":1662},[1663],{"text":1664,"type":759},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":795,"content":1666},[1667],{"type":755,"content":1668},[1669],{"text":1670,"type":759},"Wear a hat or headband that covers your ears",{"type":795,"content":1672},[1673],{"type":755,"content":1674},[1675],{"text":1676,"type":759},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":772,"attrs":1678,"content":1679},{"level":984},[1680],{"text":1681,"type":759},"Wear Layers",{"type":755,"content":1683},[1684],{"text":1685,"type":759},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":772,"attrs":1687,"content":1688},{"level":984},[1689],{"text":1690,"type":759},"Don’t Forget Sunscreen",{"type":755,"content":1692},[1693],{"text":1694,"type":759},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":772,"attrs":1696,"content":1697},{"level":774},[1698],{"text":1699,"type":759},"Getting Motivated to Workout in the Cold ",{"type":755,"content":1701},[1702],{"text":1703,"type":759},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":772,"attrs":1705,"content":1706},{"level":984},[1707],{"text":1708,"type":759},"Invest in New Activewear",{"type":755,"content":1710},[1711,1713,1720],{"text":1712,"type":759},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1714,"type":759,"marks":1715},"new workout gear",[1716],{"type":764,"attrs":1717},{"href":1718,"uuid":48,"anchor":48,"custom":1719,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1721,"type":759}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":772,"attrs":1723,"content":1724},{"level":984},[1725],{"text":1726,"type":759},"Find a Workout Buddy",{"type":755,"content":1728},[1729,1731,1738],{"text":1730,"type":759},"Accountability! Accountability! Accountability! Finding a ",{"text":1732,"type":759,"marks":1733},"workout buddy",[1734],{"type":764,"attrs":1735},{"href":1736,"uuid":48,"anchor":48,"custom":1737,"target":768,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1739,"type":759}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":772,"attrs":1741,"content":1742},{"level":984},[1743],{"text":1744,"type":759},"Benefits of Working Out in the Cold",{"type":755,"content":1746},[1747],{"text":1748,"type":759},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":772,"attrs":1750,"content":1751},{"level":984},[1752],{"text":1753,"type":759},"Combat Seasonal Affective Disorder",{"type":755,"content":1755},[1756],{"text":1757,"type":759},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":772,"attrs":1759,"content":1760},{"level":984},[1761],{"text":1762,"type":759},"Boost Your Immune System",{"type":755,"content":1764},[1765],{"text":1766,"type":759},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":772,"attrs":1768,"content":1769},{"level":984},[1770],{"text":1771,"type":759},"Diverse Training Options",{"type":755,"content":1773},[1774],{"text":1775,"type":759},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":772,"attrs":1777,"content":1778},{"level":984},[1779],{"text":1780,"type":759},"Burn More Calories",{"type":755,"content":1782},[1783],{"text":1784,"type":759},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":772,"attrs":1786,"content":1787},{"level":774},[1788],{"text":1789,"type":759},"Train Like a Fighter in the Cold",{"type":755,"content":1791},[1792,1794,1800],{"text":1793,"type":759},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":862,"type":759,"marks":1795},[1796,1799],{"type":764,"attrs":1797},{"href":866,"uuid":48,"anchor":48,"custom":1798,"target":768,"linktype":13},{},{"type":956},{"text":1801,"type":759}," 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":1803,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1804,"component":118,"meta_info":1805,"meta_title":7,"block_image":1806,"cover_image":1807,"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},[],[],"2023-01-29 00:00",{"_uid":1812,"title":1813,"plugin":43,"description":1814},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1816,"alt":1817,"name":7,"focus":7,"title":1817,"filename":1818,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[897],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1829,"created_at":1830,"published_at":1831,"updated_at":1832,"id":1833,"uuid":1834,"content":1835,"slug":2109,"full_slug":2110,"sort_by_date":48,"position":2111,"tag_list":2112,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2113,"first_published_at":2114,"release_id":48,"lang":60,"path":901,"alternates":2115,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1836,"faqs":1837,"title":1850,"topic":1851,"author":750,"content":1866,"category":2090,"schedule":2098,"component":883,"meta_info":2099,"cover_image":2103,"description":2107,"contributors":2108},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1838,1842,1846],{"_uid":1839,"answer":1840,"question":1841,"component":722},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1843,"answer":1844,"question":1845,"component":722},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1847,"answer":1848,"question":1849,"component":722},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1852,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1864,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1865,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1853,"component":39,"meta_info":1861,"block_image":1862,"cover_image":1863,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1854,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1859,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1860,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1855,"component":118,"meta_info":1856,"meta_title":7,"block_image":1857,"cover_image":1858,"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},[],[],{"type":752,"content":1867},[1868,1872,1877,1891,1905,1910,1930,1934,1939,1956,1960,1980,1984,1989,2004,2008,2013,2037,2042,2056,2060,2073,2077,2087],{"type":755,"content":1869},[1870],{"text":1871,"type":759},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":772,"attrs":1873,"content":1874},{"level":774},[1875],{"text":1876,"type":759},"Floyd “Money” Mayweather Jr.",{"type":835,"attrs":1878},{"id":1879,"body":1880},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1881],{"url":1882,"_uid":1884,"image":1885,"component":1889,"copyright_details":1890},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1886,"alt":1887,"name":7,"focus":7,"title":1887,"filename":1888,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":755,"content":1892},[1893,1895,1903],{"text":1894,"type":759},"Regarded as the best technical boxer of this age, ",{"text":1896,"type":759,"marks":1897},"Floyd Mayweather Jr.",[1898,1902],{"type":764,"attrs":1899},{"href":1900,"uuid":48,"anchor":48,"custom":1901,"target":768,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":956},{"text":1904,"type":759}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":772,"attrs":1906,"content":1907},{"level":984},[1908],{"text":1909,"type":759},"The Philly Shell",{"type":792,"content":1911},[1912,1918,1924],{"type":795,"content":1913},[1914],{"type":755,"content":1915},[1916],{"text":1917,"type":759},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":795,"content":1919},[1920],{"type":755,"content":1921},[1922],{"text":1923,"type":759},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":795,"content":1925},[1926],{"type":755,"content":1927},[1928],{"text":1929,"type":759},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":755,"content":1931},[1932],{"text":1933,"type":759},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":772,"attrs":1935,"content":1936},{"level":774},[1937],{"text":1938,"type":759},"Pernell “Sweet Pea” Whitaker",{"type":835,"attrs":1940},{"id":1879,"body":1941},[1942],{"url":1943,"_uid":1944,"image":1945,"component":1889,"copyright_details":1949},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1946,"alt":1947,"name":7,"focus":7,"title":1947,"filename":1948,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1950],{"_uid":1951,"link":1952,"title":1954,"component":1955},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1953,"target":768,"linktype":13,"fieldtype":14,"cached_url":1953},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":755,"content":1957},[1958],{"text":1959,"type":759},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":792,"content":1961},[1962,1968,1974],{"type":795,"content":1963},[1964],{"type":755,"content":1965},[1966],{"text":1967,"type":759},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":795,"content":1969},[1970],{"type":755,"content":1971},[1972],{"text":1973,"type":759},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":795,"content":1975},[1976],{"type":755,"content":1977},[1978],{"text":1979,"type":759},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":755,"content":1981},[1982],{"text":1983,"type":759},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":772,"attrs":1985,"content":1986},{"level":774},[1987],{"text":1988,"type":759},"Muhammad Ali",{"type":835,"attrs":1990},{"id":1879,"body":1991},[1992],{"url":1993,"_uid":1994,"image":1995,"component":1889,"copyright_details":1998},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1996,"alt":1887,"name":7,"focus":7,"title":1887,"filename":1997,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1999],{"_uid":2000,"link":2001,"title":2003,"component":1955},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2002,"target":768,"linktype":13,"fieldtype":14,"cached_url":2002},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":755,"content":2005},[2006],{"text":2007,"type":759},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":772,"attrs":2009,"content":2010},{"level":984},[2011],{"text":2012,"type":759},"The Ali Shuffle",{"type":792,"content":2014},[2015,2031],{"type":795,"content":2016},[2017],{"type":755,"content":2018},[2019,2021,2029],{"text":2020,"type":759},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2022,"type":759,"marks":2023},"To do the Ali Shuffle",[2024,2028],{"type":764,"attrs":2025},{"href":2026,"uuid":48,"anchor":48,"custom":2027,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":956},{"text":2030,"type":759},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":795,"content":2032},[2033],{"type":755,"content":2034},[2035],{"text":2036,"type":759},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":772,"attrs":2038,"content":2039},{"level":984},[2040],{"text":2041,"type":759},"The Rope a Dope",{"type":792,"content":2043},[2044,2050],{"type":795,"content":2045},[2046],{"type":755,"content":2047},[2048],{"text":2049,"type":759},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":795,"content":2051},[2052],{"type":755,"content":2053},[2054],{"text":2055,"type":759},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":755,"content":2057},[2058],{"text":2059,"type":759},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":755,"content":2061},[2062,2064,2072],{"text":2063,"type":759},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2065,"type":759,"marks":2066},"FightCamp Community",[2067,2071],{"type":764,"attrs":2068},{"href":2069,"uuid":48,"anchor":48,"custom":2070,"target":768,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":956},{"text":1545,"type":759},{"type":772,"attrs":2074,"content":2075},{"level":774},[2076],{"text":856,"type":759},{"type":755,"content":2078},[2079,2080,2086],{"text":860,"type":759},{"text":862,"type":759,"marks":2081},[2082,2085],{"type":764,"attrs":2083},{"href":866,"uuid":48,"anchor":48,"custom":2084,"target":768,"linktype":13},{},{"type":956},{"text":1290,"type":759},{"type":755,"content":2088},[2089],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2091,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2096,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2097,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2092,"component":118,"meta_info":2093,"meta_title":7,"block_image":2094,"cover_image":2095,"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},[],[],"2023-01-28 00:00",{"_uid":2100,"title":2101,"plugin":43,"description":2102},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2104,"alt":2105,"name":7,"focus":7,"title":2105,"filename":2106,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[897],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2117,"created_at":2118,"published_at":2119,"updated_at":2120,"id":2121,"uuid":2122,"content":2123,"slug":2326,"full_slug":2327,"sort_by_date":48,"position":2328,"tag_list":2329,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2330,"first_published_at":2119,"release_id":48,"lang":60,"path":901,"alternates":2331,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2124,"faqs":2125,"title":2117,"topic":2142,"author":1364,"content":2157,"category":2308,"schedule":2098,"component":883,"meta_info":2316,"cover_image":2320,"description":2324,"contributors":2325},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2126,2130,2134,2138],{"_uid":2127,"answer":2128,"question":2129,"component":722},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2131,"answer":2132,"question":2133,"component":722},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2135,"answer":2136,"question":2137,"component":722},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2139,"answer":2140,"question":2141,"component":722},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2143,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2155,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2144,"component":39,"meta_info":2152,"block_image":2153,"cover_image":2154,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2145,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2150,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2146,"component":118,"meta_info":2147,"meta_title":7,"block_image":2148,"cover_image":2149,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":752,"content":2158},[2159,2163,2176,2180,2185,2188,2193,2198,2202,2207,2211,2216,2220,2225,2229,2234,2248,2252,2256,2260,2264,2269,2273,2287,2291,2295,2305],{"type":755,"content":2160},[2161],{"text":2162,"type":759},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":755,"content":2164},[2165,2167,2174],{"text":2166,"type":759},"Running for boxers is a critical element of ",{"text":2168,"type":759,"marks":2169},"roadwork drills",[2170,2173],{"type":764,"attrs":2171},{"href":1482,"uuid":48,"anchor":48,"custom":2172,"target":768,"linktype":13},{},{"type":956},{"text":2175,"type":759}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":755,"content":2177},[2178],{"text":2179,"type":759},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":772,"attrs":2181,"content":2182},{"level":774},[2183],{"text":2184,"type":759},"Is Running Good for Boxing?",{"type":755,"content":2186},[2187],{"text":2128,"type":759},{"type":772,"attrs":2189,"content":2190},{"level":774},[2191],{"text":2192,"type":759},"Benefits of Running for Boxers",{"type":772,"attrs":2194,"content":2195},{"level":984},[2196],{"text":2197,"type":759},"Builds Endurance & Stamina",{"type":755,"content":2199},[2200],{"text":2201,"type":759},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":772,"attrs":2203,"content":2204},{"level":984},[2205],{"text":2206,"type":759},"Improves Cardiovascular System",{"type":755,"content":2208},[2209],{"text":2210,"type":759},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":772,"attrs":2212,"content":2213},{"level":984},[2214],{"text":2215,"type":759},"Strengthens Lower Body",{"type":755,"content":2217},[2218],{"text":2219,"type":759},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":772,"attrs":2221,"content":2222},{"level":984},[2223],{"text":2224,"type":759},"Teaches Discipline",{"type":755,"content":2226},[2227],{"text":2228,"type":759},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":772,"attrs":2230,"content":2231},{"level":984},[2232],{"text":2233,"type":759},"Enhances Mental Clarity",{"type":755,"content":2235},[2236,2238,2246],{"text":2237,"type":759},"Much like boxing, running can be a form of ",{"text":2239,"type":759,"marks":2240},"meditative movement",[2241,2245],{"type":764,"attrs":2242},{"href":2243,"uuid":48,"anchor":48,"custom":2244,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":956},{"text":2247,"type":759}," that clears your head and focuses your mind.",{"type":772,"attrs":2249,"content":2250},{"level":774},[2251],{"text":2137,"type":759},{"type":755,"content":2253},[2254],{"text":2255,"type":759},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":755,"content":2257},[2258],{"text":2259,"type":759},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":755,"content":2261},[2262],{"text":2263,"type":759},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":772,"attrs":2265,"content":2266},{"level":774},[2267],{"text":2268,"type":759},"How Long Should I Be Running for Boxing?",{"type":755,"content":2270},[2271],{"text":2272,"type":759},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":755,"content":2274},[2275,2277,2285],{"text":2276,"type":759},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2278,"type":759,"marks":2279},"10 minutes of running",[2280,2284],{"type":764,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"custom":2283,"target":768,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":956},{"text":2286,"type":759}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":755,"content":2288},[2289],{"text":2290,"type":759},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":772,"attrs":2292,"content":2293},{"level":774},[2294],{"text":856,"type":759},{"type":755,"content":2296},[2297,2298,2304],{"text":860,"type":759},{"text":862,"type":759,"marks":2299},[2300,2303],{"type":764,"attrs":2301},{"href":866,"uuid":48,"anchor":48,"custom":2302,"target":768,"linktype":13},{},{"type":956},{"text":869,"type":759},{"type":755,"content":2306},[2307],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2309,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2314,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2310,"component":118,"meta_info":2311,"meta_title":7,"block_image":2312,"cover_image":2313,"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":2317,"title":2318,"plugin":43,"description":2319},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2321,"alt":2322,"name":7,"focus":7,"title":2322,"filename":2323,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[897],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2333,"created_at":2334,"published_at":2335,"updated_at":2336,"id":2337,"uuid":2338,"content":2339,"slug":2608,"full_slug":2609,"sort_by_date":48,"position":2610,"tag_list":2611,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2612,"first_published_at":2613,"release_id":48,"lang":60,"path":901,"alternates":2614,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2340,"faqs":2341,"title":2333,"topic":2358,"author":750,"content":2373,"category":2590,"schedule":1571,"component":883,"meta_info":2598,"cover_image":2602,"description":2606,"contributors":2607},"0970fa5a-5687-49ba-9c33-b7285372264c",[2342,2346,2350,2354],{"_uid":2343,"answer":2344,"question":2345,"component":722},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2347,"answer":2348,"question":2349,"component":722},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2351,"answer":2352,"question":2353,"component":722},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2355,"answer":2356,"question":2357,"component":722},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2359,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2371,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2360,"component":39,"meta_info":2368,"block_image":2369,"cover_image":2370,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2362,"component":118,"meta_info":2363,"meta_title":7,"block_image":2364,"cover_image":2365,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":752,"content":2374},[2375,2380,2399,2404,2409,2413,2445,2449,2454,2464,2484,2488,2493,2497,2523,2527,2553,2557,2562,2574,2578,2587],{"type":772,"attrs":2376,"content":2377},{"level":774},[2378],{"text":2379,"type":759},"How to Get Better Head Movement in Boxing",{"type":755,"content":2381},[2382,2384,2391,2393,2397],{"text":2383,"type":759},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2385,"type":759,"marks":2386},"movements",[2387],{"type":764,"attrs":2388},{"href":2389,"uuid":48,"anchor":48,"custom":2390,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2392,"type":759}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2394,"type":759,"marks":2395},"employ",[2396],{"type":1248},{"text":2398,"type":759}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":772,"attrs":2400,"content":2401},{"level":774},[2402],{"text":2403,"type":759},"3 Boxing Head Movement Drills",{"type":772,"attrs":2405,"content":2406},{"level":984},[2407],{"text":2408,"type":759},"The 5 Point Pivot Drill",{"type":755,"content":2410},[2411],{"text":2412,"type":759},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":792,"content":2414},[2415,2421,2427,2433,2439],{"type":795,"content":2416},[2417],{"type":755,"content":2418},[2419],{"text":2420,"type":759},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":795,"content":2422},[2423],{"type":755,"content":2424},[2425],{"text":2426,"type":759},"Weave under to the other side (to avoid hooks)",{"type":795,"content":2428},[2429],{"type":755,"content":2430},[2431],{"text":2432,"type":759},"Pull back/sway (good for avoiding uppercuts)",{"type":795,"content":2434},[2435],{"type":755,"content":2436},[2437],{"text":2438,"type":759},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":795,"content":2440},[2441],{"type":755,"content":2442},[2443],{"text":2444,"type":759},"Throw a punch (it's important that defense and offense are fluid) ",{"type":755,"content":2446},[2447],{"text":2448,"type":759},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":772,"attrs":2450,"content":2451},{"level":984},[2452],{"text":2453,"type":759},"Frame and Shoot Drill",{"type":755,"content":2455},[2456,2458,2462],{"text":2457,"type":759},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2459,"type":759,"marks":2460},"will",[2461],{"type":1248},{"text":2463,"type":759}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":792,"content":2465},[2466,2472,2478],{"type":795,"content":2467},[2468],{"type":755,"content":2469},[2470],{"text":2471,"type":759},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":795,"content":2473},[2474],{"type":755,"content":2475},[2476],{"text":2477,"type":759},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":795,"content":2479},[2480],{"type":755,"content":2481},[2482],{"text":2483,"type":759},"Once you know what feels best, throw a punch from that position. ",{"type":755,"content":2485},[2486],{"text":2487,"type":759},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":772,"attrs":2489,"content":2490},{"level":984},[2491],{"text":2492,"type":759},"The Line Drill",{"type":755,"content":2494},[2495],{"text":2496,"type":759},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":792,"content":2498},[2499,2505,2511,2517],{"type":795,"content":2500},[2501],{"type":755,"content":2502},[2503],{"text":2504,"type":759},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":795,"content":2506},[2507],{"type":755,"content":2508},[2509],{"text":2510,"type":759}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":795,"content":2512},[2513],{"type":755,"content":2514},[2515],{"text":2516,"type":759},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":795,"content":2518},[2519],{"type":755,"content":2520},[2521],{"text":2522,"type":759},"Repeat step 1",{"type":755,"content":2524},[2525],{"text":2526,"type":759},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":792,"content":2528},[2529,2535,2541,2547],{"type":795,"content":2530},[2531],{"type":755,"content":2532},[2533],{"text":2534,"type":759},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":795,"content":2536},[2537],{"type":755,"content":2538},[2539],{"text":2540,"type":759},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":795,"content":2542},[2543],{"type":755,"content":2544},[2545],{"text":2546,"type":759},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":795,"content":2548},[2549],{"type":755,"content":2550},[2551],{"text":2552,"type":759},"Return to neutral and repeat the sequence",{"type":755,"content":2554},[2555],{"text":2556,"type":759},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":772,"attrs":2558,"content":2559},{"level":774},[2560],{"text":2561,"type":759},"Keep Your Head Moving",{"type":755,"content":2563},[2564,2566,2572],{"text":2565,"type":759},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2385,"type":759,"marks":2567},[2568],{"type":764,"attrs":2569},{"href":2570,"uuid":48,"anchor":48,"custom":2571,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2573,"type":759}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":772,"attrs":2575,"content":2576},{"level":774},[2577],{"text":856,"type":759},{"type":755,"content":2579},[2580,2581,2586],{"text":860,"type":759},{"text":862,"type":759,"marks":2582},[2583],{"type":764,"attrs":2584},{"href":866,"uuid":48,"anchor":48,"custom":2585,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":2588},[2589],{"text":873,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2591,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2596,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2592,"component":118,"meta_info":2593,"meta_title":7,"block_image":2594,"cover_image":2595,"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":2599,"title":2600,"plugin":43,"description":2601},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2603,"alt":2604,"name":7,"focus":7,"title":2604,"filename":2605,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[897],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2616,"created_at":2617,"published_at":2618,"updated_at":2619,"id":2620,"uuid":2621,"content":2622,"slug":2955,"full_slug":2956,"sort_by_date":48,"position":2957,"tag_list":2958,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":2959,"first_published_at":2960,"release_id":48,"lang":60,"path":901,"alternates":2961,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2623,"faqs":2624,"title":2616,"topic":2637,"author":2652,"content":2653,"category":2936,"schedule":2944,"component":883,"meta_info":2945,"cover_image":2949,"description":2953,"contributors":2954},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2625,2629,2633],{"_uid":2626,"answer":2627,"question":2628,"component":722},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2630,"answer":2631,"question":2632,"component":722},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2634,"answer":2635,"question":2636,"component":722},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2638,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2650,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2639,"component":39,"meta_info":2647,"block_image":2648,"cover_image":2649,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2640,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2641,"component":118,"meta_info":2642,"meta_title":7,"block_image":2643,"cover_image":2644,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":752,"content":2654},[2655,2669,2673,2685,2690,2695,2725,2730,2757,2762,2784,2789,2811,2816,2838,2843,2870,2875,2891,2895,2919,2923,2933],{"type":755,"content":2656},[2657,2659,2667],{"text":2658,"type":759},"Post-workout ",{"text":2660,"type":759,"marks":2661},"stretches",[2662,2666],{"type":764,"attrs":2663},{"href":2664,"uuid":48,"anchor":48,"custom":2665,"target":768,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":956},{"text":2668,"type":759}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":772,"attrs":2670,"content":2671},{"level":774},[2672],{"text":2628,"type":759},{"type":755,"content":2674},[2675,2683],{"text":2676,"type":759,"marks":2677},"Research",[2678,2682],{"type":764,"attrs":2679},{"href":2680,"uuid":48,"anchor":48,"custom":2681,"target":768,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":956},{"text":2684,"type":759}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":772,"attrs":2686,"content":2687},{"level":774},[2688],{"text":2689,"type":759},"7 Stretches to Help You Recover Post-Workout",{"type":772,"attrs":2691,"content":2692},{"level":984},[2693],{"text":2694,"type":759},"Shoulder Flossing",{"type":2696,"attrs":2697,"content":2700},"ordered_list",{"order":2698},{"order":2699},1,[2701,2707,2713,2719],{"type":795,"content":2702},[2703],{"type":755,"content":2704},[2705],{"text":2706,"type":759},"Start in a standing position.",{"type":795,"content":2708},[2709],{"type":755,"content":2710},[2711],{"text":2712,"type":759},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":795,"content":2714},[2715],{"type":755,"content":2716},[2717],{"text":2718,"type":759},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":795,"content":2720},[2721],{"type":755,"content":2722},[2723],{"text":2724,"type":759},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":772,"attrs":2726,"content":2727},{"level":984},[2728],{"text":2729,"type":759},"World's Greatest Stretch ",{"type":2696,"attrs":2731,"content":2732},{"order":2699},[2733,2739,2745,2751],{"type":795,"content":2734},[2735],{"type":755,"content":2736},[2737],{"text":2738,"type":759},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":795,"content":2740},[2741],{"type":755,"content":2742},[2743],{"text":2744,"type":759},"Next to the left hand, raise the left hand to the sky. ",{"type":795,"content":2746},[2747],{"type":755,"content":2748},[2749],{"text":2750,"type":759},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":795,"content":2752},[2753],{"type":755,"content":2754},[2755],{"text":2756,"type":759},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":772,"attrs":2758,"content":2759},{"level":984},[2760],{"text":2761,"type":759},"Kneeling Quad/Hip Flexor Stretch",{"type":2696,"attrs":2763,"content":2765},{"order":2764},{"order":2699},[2766,2772,2778],{"type":795,"content":2767},[2768],{"type":755,"content":2769},[2770],{"text":2771,"type":759},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":795,"content":2773},[2774],{"type":755,"content":2775},[2776],{"text":2777,"type":759},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":795,"content":2779},[2780],{"type":755,"content":2781},[2782],{"text":2783,"type":759},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":772,"attrs":2785,"content":2786},{"level":984},[2787],{"text":2788,"type":759},"Cat/Cow",{"type":2696,"attrs":2790,"content":2792},{"order":2791},{"order":2699},[2793,2799,2805],{"type":795,"content":2794},[2795],{"type":755,"content":2796},[2797],{"text":2798,"type":759},"Start on all fours, neutral spine. ",{"type":795,"content":2800},[2801],{"type":755,"content":2802},[2803],{"text":2804,"type":759},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":795,"content":2806},[2807],{"type":755,"content":2808},[2809],{"text":2810,"type":759},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":772,"attrs":2812,"content":2813},{"level":984},[2814],{"text":2815,"type":759},"Thread the Needle",{"type":2696,"attrs":2817,"content":2819},{"order":2818},{"order":2699},[2820,2826,2832],{"type":795,"content":2821},[2822],{"type":755,"content":2823},[2824],{"text":2825,"type":759},"Start on all fours. ",{"type":795,"content":2827},[2828],{"type":755,"content":2829},[2830],{"text":2831,"type":759},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":795,"content":2833},[2834],{"type":755,"content":2835},[2836],{"text":2837,"type":759},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":772,"attrs":2839,"content":2840},{"level":984},[2841],{"text":2842,"type":759},"Thread the Needle With a Twist ",{"type":2696,"attrs":2844,"content":2846},{"order":2845},{"order":2699},[2847,2852,2858,2864],{"type":795,"content":2848},[2849],{"type":755,"content":2850},[2851],{"text":2825,"type":759},{"type":795,"content":2853},[2854],{"type":755,"content":2855},[2856],{"text":2857,"type":759},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":795,"content":2859},[2860],{"type":755,"content":2861},[2862],{"text":2863,"type":759},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":795,"content":2865},[2866],{"type":755,"content":2867},[2868],{"text":2869,"type":759},"Return to the starting position.",{"type":772,"attrs":2871,"content":2872},{"level":984},[2873],{"text":2874,"type":759},"Scorpion Stretch (Prone) ",{"type":2696,"attrs":2876,"content":2878},{"order":2877},{"order":2699},[2879,2885],{"type":795,"content":2880},[2881],{"type":755,"content":2882},[2883],{"text":2884,"type":759},"Begin lying down, arms out in T. ",{"type":795,"content":2886},[2887],{"type":755,"content":2888},[2889],{"text":2890,"type":759},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":772,"attrs":2892,"content":2893},{"level":774},[2894],{"text":2636,"type":759},{"type":755,"content":2896},[2897,2899,2907,2909,2917],{"text":2898,"type":759},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2900,"type":759,"marks":2901},"range of motion improvements",[2902,2906],{"type":764,"attrs":2903},{"href":2904,"uuid":48,"anchor":48,"custom":2905,"target":768,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":956},{"text":2908,"type":759},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2910,"type":759,"marks":2911},"Studies",[2912,2916],{"type":764,"attrs":2913},{"href":2914,"uuid":48,"anchor":48,"custom":2915,"target":768,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":956},{"text":2918,"type":759}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":772,"attrs":2920,"content":2921},{"level":774},[2922],{"text":856,"type":759},{"type":755,"content":2924},[2925,2926,2932],{"text":860,"type":759},{"text":862,"type":759,"marks":2927},[2928,2931],{"type":764,"attrs":2929},{"href":866,"uuid":48,"anchor":48,"custom":2930,"target":768,"linktype":13},{},{"type":956},{"text":869,"type":759},{"type":755,"content":2934},[2935],{"text":873,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2937,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2942,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2938,"component":118,"meta_info":2939,"meta_title":7,"block_image":2940,"cover_image":2941,"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},[],[],"2023-01-26 00:00",{"_uid":2946,"title":2947,"plugin":43,"description":2948},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2950,"alt":2951,"name":7,"focus":7,"title":2951,"filename":2952,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[897],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2963,"created_at":2964,"published_at":2965,"updated_at":2966,"id":2967,"uuid":2968,"content":2969,"slug":3132,"full_slug":3133,"sort_by_date":48,"position":3134,"tag_list":3135,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":3136,"first_published_at":2965,"release_id":48,"lang":60,"path":901,"alternates":3137,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2970,"faqs":2971,"title":2963,"topic":2980,"author":750,"content":2995,"category":3113,"schedule":3121,"component":883,"meta_info":3122,"cover_image":3126,"description":3130,"contributors":3131},"c6387572-343f-40bf-8172-852035367c90",[2972,2976],{"_uid":2973,"answer":2974,"question":2975,"component":722},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2977,"answer":2978,"question":2979,"component":722},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2981,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2993,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2994,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2982,"component":39,"meta_info":2990,"block_image":2991,"cover_image":2992,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2983,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2988,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2984,"component":118,"meta_info":2985,"meta_title":7,"block_image":2986,"cover_image":2987,"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},[],[],{"type":752,"content":2996},[2997,3002,3005,3010,3015,3019,3024,3028,3033,3046,3051,3064,3069,3073,3078,3088,3093,3097,3101,3110],{"type":772,"attrs":2998,"content":2999},{"level":774},[3000],{"text":3001,"type":759},"Boxing Gym Culture",{"type":755,"content":3003},[3004],{"text":2978,"type":759},{"type":772,"attrs":3006,"content":3007},{"level":774},[3008],{"text":3009,"type":759},"What Are the Basic Boxing Gym Rules? ",{"type":772,"attrs":3011,"content":3012},{"level":984},[3013],{"text":3014,"type":759},"Yes Coach, No Coach",{"type":755,"content":3016},[3017],{"text":3018,"type":759},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":772,"attrs":3020,"content":3021},{"level":984},[3022],{"text":3023,"type":759},"Sharing is Caring",{"type":755,"content":3025},[3026],{"text":3027,"type":759},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":772,"attrs":3029,"content":3030},{"level":984},[3031],{"text":3032,"type":759},"Keep it Clean",{"type":755,"content":3034},[3035,3037,3044],{"text":3036,"type":759},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":3038,"type":759,"marks":3039},"clean it off.",[3040],{"type":764,"attrs":3041},{"href":3042,"uuid":48,"anchor":48,"custom":3043,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":3045,"type":759}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":772,"attrs":3047,"content":3048},{"level":984},[3049],{"text":3050,"type":759},"No Killers in Sparring",{"type":755,"content":3052},[3053,3055,3062],{"text":3054,"type":759},"In most boxing gym workouts you will find yourself ",{"text":3056,"type":759,"marks":3057},"sparring",[3058],{"type":764,"attrs":3059},{"href":3060,"uuid":48,"anchor":48,"custom":3061,"target":768,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":3063,"type":759},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":772,"attrs":3065,"content":3066},{"level":984},[3067],{"text":3068,"type":759},"Don’t Dump Your Weights",{"type":755,"content":3070},[3071],{"text":3072,"type":759},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":772,"attrs":3074,"content":3075},{"level":984},[3076],{"text":3077,"type":759},"Leave the Weightcut Fighter Alone",{"type":755,"content":3079},[3080,3082,3086],{"text":3081,"type":759},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":3083,"type":759,"marks":3084},"leave them alone.",[3085],{"type":1248},{"text":3087,"type":759}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":772,"attrs":3089,"content":3090},{"level":984},[3091],{"text":3092,"type":759},"The Golden Rule",{"type":755,"content":3094},[3095],{"text":3096,"type":759},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":772,"attrs":3098,"content":3099},{"level":774},[3100],{"text":856,"type":759},{"type":755,"content":3102},[3103,3104,3109],{"text":860,"type":759},{"text":862,"type":759,"marks":3105},[3106],{"type":764,"attrs":3107},{"href":866,"uuid":48,"anchor":48,"custom":3108,"target":768,"linktype":13},{},{"text":869,"type":759},{"type":755,"content":3111},[3112],{"text":873,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3114,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3119,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3115,"component":118,"meta_info":3116,"meta_title":7,"block_image":3117,"cover_image":3118,"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},[],[],"2023-01-25 00:00",{"_uid":3123,"title":3124,"plugin":43,"description":3125},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":3127,"alt":3128,"name":7,"focus":7,"title":3128,"filename":3129,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[897],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":3139,"created_at":3140,"published_at":3141,"updated_at":3142,"id":3143,"uuid":3144,"content":3145,"slug":3541,"full_slug":3542,"sort_by_date":48,"position":3543,"tag_list":3544,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":3545,"first_published_at":3546,"release_id":48,"lang":60,"path":901,"alternates":3547,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":3146,"faqs":3147,"title":3139,"topic":3152,"author":1621,"content":3167,"category":3522,"schedule":3530,"component":883,"meta_info":3531,"cover_image":3535,"description":3539,"contributors":3540},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[3148],{"_uid":3149,"answer":3150,"question":3151,"component":722},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3153,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3165,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3154,"component":39,"meta_info":3162,"block_image":3163,"cover_image":3164,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3155,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3160,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3161,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3156,"component":118,"meta_info":3157,"meta_title":7,"block_image":3158,"cover_image":3159,"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},[],[],{"type":752,"content":3168},[3169,3173,3177,3181,3194,3226,3230,3235,3239,3243,3248,3252,3272,3277,3281,3307,3311,3316,3320,3340,3345,3349,3369,3374,3378,3408,3413,3416,3436,3441,3445,3465,3470,3474,3494,3505,3510,3519],{"type":755,"content":3170},[3171],{"text":3172,"type":759},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":755,"content":3174},[3175],{"text":3176,"type":759},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":755,"content":3178},[3179],{"text":3180,"type":759},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":755,"content":3182},[3183,3185,3192],{"text":3184,"type":759},"With consistent resistance training and ",{"text":3186,"type":759,"marks":3187},"healthy nutrition",[3188],{"type":764,"attrs":3189},{"href":3190,"uuid":48,"anchor":48,"custom":3191,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":3193,"type":759},", women can develop strong arm muscles that will empower you to:",{"type":792,"content":3195},[3196,3202,3208,3214,3220],{"type":795,"content":3197},[3198],{"type":755,"content":3199},[3200],{"text":3201,"type":759},"Throw a solid punch",{"type":795,"content":3203},[3204],{"type":755,"content":3205},[3206],{"text":3207,"type":759},"Carry your kids or fur babies",{"type":795,"content":3209},[3210],{"type":755,"content":3211},[3212],{"text":3213,"type":759},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":795,"content":3215},[3216],{"type":755,"content":3217},[3218],{"text":3219,"type":759},"Feel confident in every tank top and sleeveless dress",{"type":795,"content":3221},[3222],{"type":755,"content":3223},[3224],{"text":3225,"type":759},"Haul all those bags from the car to the house in one trip ",{"type":755,"content":3227},[3228],{"text":3229,"type":759},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":772,"attrs":3231,"content":3232},{"level":774},[3233],{"text":3234,"type":759},"Arm Exercises for Women",{"type":755,"content":3236},[3237],{"text":3238,"type":759},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":755,"content":3240},[3241],{"text":3242,"type":759},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":772,"attrs":3244,"content":3245},{"level":984},[3246],{"text":3247,"type":759},"1. Plank With Bicep Curl",{"type":755,"content":3249},[3250],{"text":3251,"type":759},"Target Muscles: Biceps & Core",{"type":792,"content":3253},[3254,3260,3266],{"type":795,"content":3255},[3256],{"type":755,"content":3257},[3258],{"text":3259,"type":759},"Begin in plank position, holding two dumbbells on the floor",{"type":795,"content":3261},[3262],{"type":755,"content":3263},[3264],{"text":3265,"type":759},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":795,"content":3267},[3268],{"type":755,"content":3269},[3270],{"text":3271,"type":759},"Maintain plank position and repeat with the other arm",{"type":772,"attrs":3273,"content":3274},{"level":984},[3275],{"text":3276,"type":759},"2. Overhead Tricep Extension",{"type":755,"content":3278},[3279],{"text":3280,"type":759},"Target Muscles: Triceps",{"type":792,"content":3282},[3283,3289,3295,3301],{"type":795,"content":3284},[3285],{"type":755,"content":3286},[3287],{"text":3288,"type":759},"Hold the weight overhead with both hands",{"type":795,"content":3290},[3291],{"type":755,"content":3292},[3293],{"text":3294,"type":759},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":795,"content":3296},[3297],{"type":755,"content":3298},[3299],{"text":3300,"type":759},"Straighten your elbows and extend the weight overhead",{"type":795,"content":3302},[3303],{"type":755,"content":3304},[3305],{"text":3306,"type":759},"Hold the fully extended position for a moment, then repeat slowly",{"type":755,"content":3308},[3309],{"text":3310,"type":759},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":772,"attrs":3312,"content":3313},{"level":984},[3314],{"text":3315,"type":759},"3. Upright Row ",{"type":755,"content":3317},[3318],{"text":3319,"type":759},"Target Muscles: Traps & Deltoids",{"type":792,"content":3321},[3322,3328,3334],{"type":795,"content":3323},[3324],{"type":755,"content":3325},[3326],{"text":3327,"type":759},"Begin standing with your feet hip-width apart",{"type":795,"content":3329},[3330],{"type":755,"content":3331},[3332],{"text":3333,"type":759},"Lift your barbell or dumbbells straight up toward your chin",{"type":795,"content":3335},[3336],{"type":755,"content":3337},[3338],{"text":3339,"type":759},"Pause at the top of the lift, lower, and repeat",{"type":772,"attrs":3341,"content":3342},{"level":984},[3343],{"text":3344,"type":759},"4. Lateral Arm Raise",{"type":755,"content":3346},[3347],{"text":3348,"type":759},"Target Muscles: Triceps & Shoulders",{"type":792,"content":3350},[3351,3357,3363],{"type":795,"content":3352},[3353],{"type":755,"content":3354},[3355],{"text":3356,"type":759},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":795,"content":3358},[3359],{"type":755,"content":3360},[3361],{"text":3362,"type":759},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":795,"content":3364},[3365],{"type":755,"content":3366},[3367],{"text":3368,"type":759},"Lower and repeat",{"type":772,"attrs":3370,"content":3371},{"level":984},[3372],{"text":3373,"type":759},"5. Dumbbell Bench Press",{"type":755,"content":3375},[3376],{"text":3377,"type":759},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":792,"content":3379},[3380,3386,3392,3402],{"type":795,"content":3381},[3382],{"type":755,"content":3383},[3384],{"text":3385,"type":759},"Begin laying on a bench with your feet flat on the floor",{"type":795,"content":3387},[3388],{"type":755,"content":3389},[3390],{"text":3391,"type":759},"Lift the dumbbells to chest height, with your hands facing forward",{"type":795,"content":3393},[3394],{"type":755,"content":3395},[3396,3398],{"text":3397,"type":759},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":3399,"type":759,"marks":3400},"(don’t let the dumbbells touch)",[3401],{"type":1248},{"type":795,"content":3403},[3404],{"type":755,"content":3405},[3406],{"text":3407,"type":759},"Lower your arms and repeat",{"type":772,"attrs":3409,"content":3410},{"level":984},[3411],{"text":3412,"type":759},"6. Tricep Dips",{"type":755,"content":3414},[3415],{"text":3280,"type":759},{"type":792,"content":3417},[3418,3424,3430],{"type":795,"content":3419},[3420],{"type":755,"content":3421},[3422],{"text":3423,"type":759},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":795,"content":3425},[3426],{"type":755,"content":3427},[3428],{"text":3429,"type":759},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":795,"content":3431},[3432],{"type":755,"content":3433},[3434],{"text":3435,"type":759},"Push yourself back up until your arms are almost straight, and repeat",{"type":772,"attrs":3437,"content":3438},{"level":984},[3439],{"text":3440,"type":759},"7. Decline Push-Up",{"type":755,"content":3442},[3443],{"text":3444,"type":759},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":792,"content":3446},[3447,3453,3459],{"type":795,"content":3448},[3449],{"type":755,"content":3450},[3451],{"text":3452,"type":759},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":795,"content":3454},[3455],{"type":755,"content":3456},[3457],{"text":3458,"type":759},"Brace your core and glutes, and lower yourself down into a push-up",{"type":795,"content":3460},[3461],{"type":755,"content":3462},[3463],{"text":3464,"type":759},"Extend your elbows to push yourself up, and repeat",{"type":772,"attrs":3466,"content":3467},{"level":984},[3468],{"text":3469,"type":759},"8. Diamond Push-Up",{"type":755,"content":3471},[3472],{"text":3473,"type":759},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":792,"content":3475},[3476,3482,3488],{"type":795,"content":3477},[3478],{"type":755,"content":3479},[3480],{"text":3481,"type":759},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":795,"content":3483},[3484],{"type":755,"content":3485},[3486],{"text":3487,"type":759},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":795,"content":3489},[3490],{"type":755,"content":3491},[3492],{"text":3493,"type":759},"Push yourself back up and repeat",{"type":755,"content":3495},[3496,3498,3503],{"text":3497,"type":759},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2065,"type":759,"marks":3499},[3500],{"type":764,"attrs":3501},{"href":2069,"uuid":48,"anchor":48,"custom":3502,"target":768,"linktype":13},{},{"text":3504,"type":759}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":772,"attrs":3506,"content":3507},{"level":774},[3508],{"text":3509,"type":759},"Train Like a Woman",{"type":755,"content":3511},[3512,3513,3518],{"text":860,"type":759},{"text":862,"type":759,"marks":3514},[3515],{"type":764,"attrs":3516},{"href":866,"uuid":48,"anchor":48,"custom":3517,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":3520},[3521],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3523,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3528,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3529,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3524,"component":118,"meta_info":3525,"meta_title":7,"block_image":3526,"cover_image":3527,"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},[],[],"2023-01-24 00:00",{"_uid":3532,"title":3533,"plugin":43,"description":3534},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":3536,"alt":3537,"name":7,"focus":7,"title":3537,"filename":3538,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[897],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":3549,"created_at":3550,"published_at":3551,"updated_at":3552,"id":3553,"uuid":3554,"content":3555,"slug":3713,"full_slug":3714,"sort_by_date":48,"position":3715,"tag_list":3716,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":3717,"first_published_at":3551,"release_id":48,"lang":60,"path":901,"alternates":3718,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":3556,"faqs":3557,"title":3549,"topic":3574,"author":750,"content":3589,"category":3695,"schedule":3530,"component":883,"meta_info":3703,"cover_image":3707,"description":3711,"contributors":3712},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[3558,3562,3566,3570],{"_uid":3559,"answer":3560,"question":3561,"component":722},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":3563,"answer":3564,"question":3565,"component":722},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":3567,"answer":3568,"question":3569,"component":722},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":3571,"answer":3572,"question":3573,"component":722},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3575,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3587,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3588,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3576,"component":39,"meta_info":3584,"block_image":3585,"cover_image":3586,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3577,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3582,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3578,"component":118,"meta_info":3579,"meta_title":7,"block_image":3580,"cover_image":3581,"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},[],[],{"type":752,"content":3590},[3591,3595,3600,3619,3624,3628,3633,3636,3641,3652,3657,3670,3675,3679,3683,3692],{"type":755,"content":3592},[3593],{"text":3594,"type":759},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":772,"attrs":3596,"content":3597},{"level":774},[3598],{"text":3599,"type":759},"Practice, Practice, Practice",{"type":755,"content":3601},[3602,3604,3608,3610,3617],{"text":3603,"type":759},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":3605,"type":759,"marks":3606},"always",[3607],{"type":1248},{"text":3609,"type":759}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":3611,"type":759,"marks":3612},"mirror",[3613],{"type":764,"attrs":3614},{"href":3615,"uuid":48,"anchor":48,"custom":3616,"target":768,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":3618,"type":759}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":772,"attrs":3620,"content":3621},{"level":984},[3622],{"text":3623,"type":759},"Shoulder Touch Drill",{"type":755,"content":3625},[3626],{"text":3627,"type":759},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":772,"attrs":3629,"content":3630},{"level":984},[3631],{"text":3632,"type":759},"Cobra Bag",{"type":755,"content":3634},[3635],{"text":3564,"type":759},{"type":772,"attrs":3637,"content":3638},{"level":984},[3639],{"text":3640,"type":759},"Sparring",{"type":755,"content":3642},[3643,3645,3650],{"text":3644,"type":759},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":3640,"type":759,"marks":3646},[3647],{"type":764,"attrs":3648},{"href":3060,"uuid":48,"anchor":48,"custom":3649,"target":768,"linktype":13},{},{"text":3651,"type":759}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":772,"attrs":3653,"content":3654},{"level":984},[3655],{"text":3656,"type":759},"“Free flow” mitt work",{"type":755,"content":3658},[3659,3661,3668],{"text":3660,"type":759},"Free flow ",{"text":3662,"type":759,"marks":3663},"mitt work",[3664],{"type":764,"attrs":3665},{"href":3666,"uuid":48,"anchor":48,"custom":3667,"target":768,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":3669,"type":759}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":772,"attrs":3671,"content":3672},{"level":984},[3673],{"text":3674,"type":759},"Think Fast",{"type":755,"content":3676},[3677],{"text":3678,"type":759},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":772,"attrs":3680,"content":3681},{"level":774},[3682],{"text":856,"type":759},{"type":755,"content":3684},[3685,3686,3691],{"text":860,"type":759},{"text":862,"type":759,"marks":3687},[3688],{"type":764,"attrs":3689},{"href":866,"uuid":48,"anchor":48,"custom":3690,"target":768,"linktype":13},{},{"text":869,"type":759},{"type":755,"content":3693},[3694],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3697,"component":118,"meta_info":3698,"meta_title":7,"block_image":3699,"cover_image":3700,"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":3704,"title":3705,"plugin":43,"description":3706},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":3708,"alt":3709,"name":7,"focus":7,"title":3709,"filename":3710,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[897],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":3720,"created_at":3721,"published_at":3722,"updated_at":3723,"id":3724,"uuid":3725,"content":3726,"slug":3909,"full_slug":3910,"sort_by_date":48,"position":3911,"tag_list":3912,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":3913,"first_published_at":3722,"release_id":48,"lang":60,"path":901,"alternates":3914,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":3727,"faqs":3728,"title":3720,"topic":3733,"author":750,"content":3748,"category":3890,"schedule":3898,"component":883,"meta_info":3899,"cover_image":3903,"description":3907,"contributors":3908},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[3729],{"_uid":3730,"answer":3731,"question":3732,"component":722},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3734,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3746,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3735,"component":39,"meta_info":3743,"block_image":3744,"cover_image":3745,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3737,"component":118,"meta_info":3738,"meta_title":7,"block_image":3739,"cover_image":3740,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":752,"content":3749},[3750,3754,3759,3764,3788,3793,3817,3822,3836,3841,3855,3860,3864,3869,3873,3877,3887],{"type":755,"content":3751},[3752],{"text":3753,"type":759},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":772,"attrs":3755,"content":3756},{"level":774},[3757],{"text":3758,"type":759},"5 Ways to Shake Up Your Cardio",{"type":772,"attrs":3760,"content":3761},{"level":984},[3762],{"text":3763,"type":759},"Swimming",{"type":755,"content":3765},[3766,3768,3776,3778,3786],{"text":3767,"type":759},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":3769,"type":759,"marks":3770},"Flo Master’s",[3771,3775],{"type":764,"attrs":3772},{"href":3773,"uuid":48,"anchor":48,"custom":3774,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":956},{"text":3777,"type":759}," favorite forms of ",{"text":3779,"type":759,"marks":3780},"active recovery",[3781,3785],{"type":764,"attrs":3782},{"href":3783,"uuid":48,"anchor":48,"custom":3784,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":956},{"text":3787,"type":759}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":772,"attrs":3789,"content":3790},{"level":984},[3791],{"text":3792,"type":759},"Tabata Bag Drills",{"type":755,"content":3794},[3795,3797,3805,3807,3815],{"text":3796,"type":759},"One great way to get your anaerobic endurance up is with ",{"text":3798,"type":759,"marks":3799},"Tabata",[3800,3804],{"type":764,"attrs":3801},{"href":3802,"uuid":48,"anchor":48,"custom":3803,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":956},{"text":3806,"type":759}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":3808,"type":759,"marks":3809},"FightCamp App",[3810,3814],{"type":764,"attrs":3811},{"href":3812,"uuid":48,"anchor":48,"custom":3813,"target":768,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":956},{"text":3816,"type":759}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":772,"attrs":3818,"content":3819},{"level":984},[3820],{"text":3821,"type":759},"Footwork Heavy Sports",{"type":755,"content":3823},[3824,3826,3834],{"text":3825,"type":759},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":3827,"type":759,"marks":3828},"dancing",[3829,3833],{"type":764,"attrs":3830},{"href":3831,"uuid":48,"anchor":48,"custom":3832,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":956},{"text":3835,"type":759}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":772,"attrs":3837,"content":3838},{"level":984},[3839],{"text":3840,"type":759},"Hiking",{"type":755,"content":3842},[3843,3845,3853],{"text":3844,"type":759},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":3846,"type":759,"marks":3847},"healthy snacks",[3848,3852],{"type":764,"attrs":3849},{"href":3850,"uuid":48,"anchor":48,"custom":3851,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":956},{"text":3854,"type":759},"! ",{"type":772,"attrs":3856,"content":3857},{"level":984},[3858],{"text":3859,"type":759},"Shadowboxing Punchouts",{"type":755,"content":3861},[3862],{"text":3863,"type":759},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":772,"attrs":3865,"content":3866},{"level":774},[3867],{"text":3868,"type":759},"Shaking Up Your Cardio",{"type":755,"content":3870},[3871],{"text":3872,"type":759},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":772,"attrs":3874,"content":3875},{"level":774},[3876],{"text":856,"type":759},{"type":755,"content":3878},[3879,3880,3886],{"text":860,"type":759},{"text":862,"type":759,"marks":3881},[3882,3885],{"type":764,"attrs":3883},{"href":866,"uuid":48,"anchor":48,"custom":3884,"target":768,"linktype":13},{},{"type":956},{"text":869,"type":759},{"type":755,"content":3888},[3889],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3891,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3896,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3897,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3892,"component":118,"meta_info":3893,"meta_title":7,"block_image":3894,"cover_image":3895,"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},[],[],"2023-01-23 00:00",{"_uid":3900,"title":3901,"plugin":43,"description":3902},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":3904,"alt":3905,"name":7,"focus":7,"title":3905,"filename":3906,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[897],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":3916,"created_at":3917,"published_at":3918,"updated_at":3919,"id":3920,"uuid":3921,"content":3922,"slug":4285,"full_slug":4286,"sort_by_date":48,"position":4287,"tag_list":4288,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":4289,"first_published_at":4290,"release_id":48,"lang":60,"path":901,"alternates":4291,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":3923,"faqs":3924,"title":3916,"topic":3953,"author":1621,"content":3968,"category":4266,"schedule":4274,"component":883,"meta_info":4275,"cover_image":4279,"description":4283,"contributors":4284},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[3925,3929,3933,3937,3941,3945,3949],{"_uid":3926,"answer":3927,"question":3928,"component":722},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":3930,"answer":3931,"question":3932,"component":722},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":3934,"answer":3935,"question":3936,"component":722},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":3938,"answer":3939,"question":3940,"component":722},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":3942,"answer":3943,"question":3944,"component":722},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":3946,"answer":3947,"question":3948,"component":722},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":3950,"answer":3951,"question":3952,"component":722},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3954,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3966,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3955,"component":39,"meta_info":3963,"block_image":3964,"cover_image":3965,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3956,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3961,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3962,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3957,"component":118,"meta_info":3958,"meta_title":7,"block_image":3959,"cover_image":3960,"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},[],[],{"type":752,"content":3969},[3970,3975,3979,3983,3987,4008,4012,4016,4020,4025,4029,4073,4078,4082,4096,4100,4122,4127,4131,4196,4201,4205,4225,4230,4244,4248,4253,4263],{"type":772,"attrs":3971,"content":3972},{"level":774},[3973],{"text":3974,"type":759},"Boxing Terminology",{"type":755,"content":3976},[3977],{"text":3978,"type":759},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":772,"attrs":3980,"content":3981},{"level":774},[3982],{"text":3928,"type":759},{"type":755,"content":3984},[3985],{"text":3986,"type":759},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":792,"content":3988},[3989,3995],{"type":795,"content":3990},[3991],{"type":755,"content":3992},[3993],{"text":3994,"type":759},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":795,"content":3996},[3997],{"type":755,"content":3998},[3999,4001,4006],{"text":4000,"type":759},"Southpaw Stance",{"text":4002,"type":759,"marks":4003}," ",[4004],{"type":4005},"bold",{"text":4007,"type":759},"– Standing with your right foot farther out in front than your left foot",{"type":772,"attrs":4009,"content":4010},{"level":774},[4011],{"text":3932,"type":759},{"type":755,"content":4013},[4014],{"text":4015,"type":759},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":755,"content":4017},[4018],{"text":4019,"type":759},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":772,"attrs":4021,"content":4022},{"level":984},[4023],{"text":4024,"type":759},"Boxing Punches",{"type":755,"content":4026},[4027],{"text":4028,"type":759},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":792,"content":4030},[4031,4037,4043,4049,4055,4061,4067],{"type":795,"content":4032},[4033],{"type":755,"content":4034},[4035],{"text":4036,"type":759},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":795,"content":4038},[4039],{"type":755,"content":4040},[4041],{"text":4042,"type":759},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":795,"content":4044},[4045],{"type":755,"content":4046},[4047],{"text":4048,"type":759},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":795,"content":4050},[4051],{"type":755,"content":4052},[4053],{"text":4054,"type":759},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":795,"content":4056},[4057],{"type":755,"content":4058},[4059],{"text":4060,"type":759},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":795,"content":4062},[4063],{"type":755,"content":4064},[4065],{"text":4066,"type":759},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":795,"content":4068},[4069],{"type":755,"content":4070},[4071],{"text":4072,"type":759},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":772,"attrs":4074,"content":4075},{"level":984},[4076],{"text":4077,"type":759},"Boxing Movements",{"type":755,"content":4079},[4080],{"text":4081,"type":759},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":792,"content":4083},[4084,4090],{"type":795,"content":4085},[4086],{"type":755,"content":4087},[4088],{"text":4089,"type":759},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":795,"content":4091},[4092],{"type":755,"content":4093},[4094],{"text":4095,"type":759},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":755,"content":4097},[4098],{"text":4099,"type":759},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":792,"content":4101},[4102,4116],{"type":795,"content":4103},[4104],{"type":755,"content":4105},[4106,4114],{"text":4107,"type":759,"marks":4108},"Shoulder Roll",[4109,4113],{"type":764,"attrs":4110},{"href":4111,"uuid":48,"anchor":48,"custom":4112,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":956},{"text":4115,"type":759}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":795,"content":4117},[4118],{"type":755,"content":4119},[4120],{"text":4121,"type":759},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":772,"attrs":4123,"content":4124},{"level":984},[4125],{"text":4126,"type":759},"Boxing Training",{"type":755,"content":4128},[4129],{"text":4130,"type":759},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2696,"attrs":4132,"content":4134},{"order":4133},{"order":2699},[4135,4141,4147,4161,4174],{"type":795,"content":4136},[4137],{"type":755,"content":4138},[4139],{"text":4140,"type":759},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":795,"content":4142},[4143],{"type":755,"content":4144},[4145],{"text":4146,"type":759},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":795,"content":4148},[4149],{"type":755,"content":4150},[4151,4159],{"text":4152,"type":759,"marks":4153},"Mittwork",[4154,4158],{"type":764,"attrs":4155},{"href":4156,"uuid":48,"anchor":48,"custom":4157,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":956},{"text":4160,"type":759}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":795,"content":4162},[4163],{"type":755,"content":4164},[4165,4172],{"text":3640,"type":759,"marks":4166},[4167,4171],{"type":764,"attrs":4168},{"href":4169,"uuid":48,"anchor":48,"custom":4170,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":956},{"text":4173,"type":759}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":795,"content":4175},[4176],{"type":755,"content":4177},[4178,4186,4188,4194],{"text":4179,"type":759,"marks":4180},"Roadwork",[4181,4185],{"type":764,"attrs":4182},{"href":4183,"uuid":48,"anchor":48,"custom":4184,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":956},{"text":4187,"type":759}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2168,"type":759,"marks":4189},[4190,4193],{"type":764,"attrs":4191},{"href":4183,"uuid":48,"anchor":48,"custom":4192,"target":768,"linktype":13},{},{"type":956},{"text":4195,"type":759}," to add to your boxer training.",{"type":772,"attrs":4197,"content":4198},{"level":984},[4199],{"text":4200,"type":759},"Heavy Bag Training",{"type":755,"content":4202},[4203],{"text":4204,"type":759},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":792,"content":4206},[4207,4213,4219],{"type":795,"content":4208},[4209],{"type":755,"content":4210},[4211],{"text":4212,"type":759},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":795,"content":4214},[4215],{"type":755,"content":4216},[4217],{"text":4218,"type":759},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":795,"content":4220},[4221],{"type":755,"content":4222},[4223],{"text":4224,"type":759},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":772,"attrs":4226,"content":4227},{"level":984},[4228],{"text":4229,"type":759},"Recovery",{"type":755,"content":4231},[4232,4234,4242],{"text":4233,"type":759},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":4235,"type":759,"marks":4236},"interview with FightCamp Trainer Coach PJ",[4237,4241],{"type":764,"attrs":4238},{"href":4239,"uuid":48,"anchor":48,"custom":4240,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":956},{"text":4243,"type":759},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":755,"content":4245},[4246],{"text":4247,"type":759},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":772,"attrs":4249,"content":4250},{"level":774},[4251],{"text":4252,"type":759},"Talk and Train Like a Fighter",{"type":755,"content":4254},[4255,4256,4262],{"text":860,"type":759},{"text":862,"type":759,"marks":4257},[4258,4261],{"type":764,"attrs":4259},{"href":866,"uuid":48,"anchor":48,"custom":4260,"target":768,"linktype":13},{},{"type":956},{"text":869,"type":759},{"type":755,"content":4264},[4265],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4267,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4268,"component":118,"meta_info":4269,"meta_title":7,"block_image":4270,"cover_image":4271,"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},[],[],"2023-01-22 00:00",{"_uid":4276,"title":4277,"plugin":43,"description":4278},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":4280,"alt":4281,"name":7,"focus":7,"title":4281,"filename":4282,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[897],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":4293,"created_at":4294,"published_at":4295,"updated_at":4296,"id":4297,"uuid":4298,"content":4299,"slug":4563,"full_slug":4564,"sort_by_date":48,"position":4565,"tag_list":4566,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":4567,"first_published_at":4295,"release_id":48,"lang":60,"path":901,"alternates":4568,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":4300,"faqs":4301,"title":4293,"topic":4322,"author":750,"content":4337,"category":4544,"schedule":4552,"component":883,"meta_info":4553,"cover_image":4557,"description":4561,"contributors":4562},"21563324-6383-4226-86da-b9779cd26bde",[4302,4306,4310,4314,4318],{"_uid":4303,"answer":4304,"question":4305,"component":722},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":4307,"answer":4308,"question":4309,"component":722},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":4311,"answer":4312,"question":4313,"component":722},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":4315,"answer":4316,"question":4317,"component":722},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":4319,"answer":4320,"question":4321,"component":722},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":4323,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":4335,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":4336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":4324,"component":39,"meta_info":4332,"block_image":4333,"cover_image":4334,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4326,"component":118,"meta_info":4327,"meta_title":7,"block_image":4328,"cover_image":4329,"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},[],[],{"type":752,"content":4338},[4339,4352,4364,4369,4373,4407,4412,4416,4430,4456,4461,4465,4501,4518,4523,4527,4531,4541],{"type":755,"content":4340},[4341,4343,4350],{"text":4342,"type":759},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":4344,"type":759,"marks":4345},"close-range",[4346],{"type":764,"attrs":4347},{"href":4348,"uuid":48,"anchor":48,"custom":4349,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":4351,"type":759}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":835,"attrs":4353},{"id":4354,"body":4355},"52fa91c7-90bf-43d9-8857-79752817914b",[4356],{"url":4357,"_uid":4358,"image":4359,"component":1889,"copyright_details":4363},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":4360,"alt":4361,"name":7,"focus":48,"title":4361,"filename":4362,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":772,"attrs":4365,"content":4366},{"level":774},[4367],{"text":4368,"type":759},"Rolling Punch Drill",{"type":755,"content":4370},[4371],{"text":4372,"type":759},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":792,"content":4374},[4375,4381,4387,4393],{"type":795,"content":4376},[4377],{"type":755,"content":4378},[4379],{"text":4380,"type":759},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":795,"content":4382},[4383],{"type":755,"content":4384},[4385],{"text":4386,"type":759},"Bend your knees until your thigh muscles are supporting your weight",{"type":795,"content":4388},[4389],{"type":755,"content":4390},[4391],{"text":4392,"type":759},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":795,"content":4394},[4395,4399],{"type":755,"content":4396},[4397],{"text":4398,"type":759},"Develop a steady rhythm, and then start mixing punches in",{"type":792,"content":4400},[4401],{"type":795,"content":4402},[4403],{"type":755,"content":4404},[4405],{"text":4406,"type":759},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":772,"attrs":4408,"content":4409},{"level":774},[4410],{"text":4411,"type":759},"Danger Close Drill",{"type":755,"content":4413},[4414],{"text":4415,"type":759},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":792,"content":4417},[4418,4424],{"type":795,"content":4419},[4420],{"type":755,"content":4421},[4422],{"text":4423,"type":759},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":795,"content":4425},[4426],{"type":755,"content":4427},[4428],{"text":4429,"type":759},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":755,"content":4431},[4432,4436,4438,4445,4447,4454],{"text":4433,"type":759,"marks":4434},"Key focus:",[4435],{"type":4005},{"text":4437,"type":759}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":4439,"type":759,"marks":4440},"hooks",[4441],{"type":764,"attrs":4442},{"href":4443,"uuid":48,"anchor":48,"custom":4444,"target":768,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":4446,"type":759}," and ",{"text":4448,"type":759,"marks":4449},"uppercuts",[4450],{"type":764,"attrs":4451},{"href":4452,"uuid":48,"anchor":48,"custom":4453,"target":768,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":4455,"type":759},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":772,"attrs":4457,"content":4458},{"level":774},[4459],{"text":4460,"type":759},"Rolling Thunder Drill",{"type":755,"content":4462},[4463],{"text":4464,"type":759},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":792,"content":4466},[4467,4481,4495],{"type":795,"content":4468},[4469,4473],{"type":755,"content":4470},[4471],{"text":4472,"type":759},"On a heavy bag, set an interval of your choosing",{"type":792,"content":4474},[4475],{"type":795,"content":4476},[4477],{"type":755,"content":4478},[4479],{"text":4480,"type":759},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":795,"content":4482},[4483,4487],{"type":755,"content":4484},[4485],{"text":4486,"type":759},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":792,"content":4488},[4489],{"type":795,"content":4490},[4491],{"type":755,"content":4492},[4493],{"text":4494,"type":759},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":795,"content":4496},[4497],{"type":755,"content":4498},[4499],{"text":4500,"type":759},"Rest for 1 minute in between each round to recover",{"type":755,"content":4502},[4503,4507,4509,4516],{"text":4504,"type":759,"marks":4505},"Tip",[4506],{"type":4005},{"text":4508,"type":759},": Maintaining a calm and ",{"text":4510,"type":759,"marks":4511},"steady breath",[4512],{"type":764,"attrs":4513},{"href":4514,"uuid":48,"anchor":48,"custom":4515,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":4517,"type":759}," will help you establish your rhythm.",{"type":772,"attrs":4519,"content":4520},{"level":774},[4521],{"text":4522,"type":759},"Better, Faster, Stronger",{"type":755,"content":4524},[4525],{"text":4526,"type":759},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":772,"attrs":4528,"content":4529},{"level":774},[4530],{"text":856,"type":759},{"type":755,"content":4532},[4533,4534,4540],{"text":860,"type":759},{"text":862,"type":759,"marks":4535},[4536],{"type":764,"attrs":4537},{"href":4538,"uuid":48,"anchor":48,"custom":4539,"target":768,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1290,"type":759},{"type":755,"content":4542},[4543],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4545,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4550,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4546,"component":118,"meta_info":4547,"meta_title":7,"block_image":4548,"cover_image":4549,"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},[],[],"2023-01-19 00:00",{"_uid":4554,"title":4555,"plugin":43,"description":4556},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":4558,"alt":4559,"name":7,"focus":48,"title":4559,"filename":4560,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[897],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":4570,"created_at":4571,"published_at":4572,"updated_at":4573,"id":4574,"uuid":4575,"content":4576,"slug":4790,"full_slug":4791,"sort_by_date":48,"position":4792,"tag_list":4793,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":4794,"first_published_at":4795,"release_id":48,"lang":60,"path":901,"alternates":4796,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":4577,"faqs":4578,"title":4570,"topic":4595,"author":4610,"content":4611,"category":4775,"schedule":4552,"component":883,"meta_info":4783,"cover_image":4786,"description":4785,"contributors":4789},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[4579,4583,4587,4591],{"_uid":4580,"answer":4581,"question":4582,"component":722},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":4584,"answer":4585,"question":4586,"component":722},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":4588,"answer":4589,"question":4590,"component":722},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":4592,"answer":4593,"question":4594,"component":722},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":4596,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":4608,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":4609,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":4597,"component":39,"meta_info":4605,"block_image":4606,"cover_image":4607,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4598,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4603,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4599,"component":118,"meta_info":4600,"meta_title":7,"block_image":4601,"cover_image":4602,"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},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":752,"content":4612},[4613,4626,4639,4644,4648,4658,4662,4667,4671,4675,4682,4692,4705,4710,4721,4724,4733,4734,4739,4752,4763,4772],{"type":755,"content":4614},[4615,4617,4624],{"text":4616,"type":759},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":4618,"type":759,"marks":4619},"Aaron Swenson",[4620],{"type":764,"attrs":4621},{"href":4622,"uuid":48,"anchor":48,"custom":4623,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":4625,"type":759}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":835,"attrs":4627},{"id":4628,"body":4629},"0a18151c-90cf-40c6-926a-b258a15847a9",[4630],{"_uid":4631,"link":4632,"image":4634,"title":4636,"component":4638},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":4633,"linktype":13,"fieldtype":14,"cached_url":4633},"https://youtu.be/oMc52QTWo1A",{"id":4635,"alt":4636,"name":7,"focus":48,"title":4636,"filename":4637,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":772,"attrs":4640,"content":4641},{"level":774},[4642],{"text":4643,"type":759},"The Rebellious Age",{"type":755,"content":4645},[4646],{"text":4647,"type":759},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":835,"attrs":4649},{"id":4628,"body":4650},[4651],{"url":4652,"_uid":4653,"image":4654,"component":1889,"copyright_details":4657},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":4655,"alt":4618,"name":7,"focus":48,"title":4618,"filename":4656,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":755,"content":4659},[4660],{"text":4661,"type":759},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":772,"attrs":4663,"content":4664},{"level":774},[4665],{"text":4666,"type":759},"It’s Time To Spar",{"type":755,"content":4668},[4669],{"text":4670,"type":759},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":755,"content":4672},[4673],{"text":4674,"type":759},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":772,"attrs":4676,"content":4677},{"level":774},[4678,4680],{"text":4679,"type":759},"Humbling Experience and A New Life Path",{"type":4681},"hard_break",{"type":835,"attrs":4683},{"id":4628,"body":4684},[4685],{"url":4686,"_uid":4687,"image":4688,"component":1889,"copyright_details":4691},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":4689,"alt":4618,"name":7,"focus":48,"title":4618,"filename":4690,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":755,"content":4693},[4694,4696,4703],{"text":4695,"type":759},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":4697,"type":759,"marks":4698},"body shot",[4699],{"type":764,"attrs":4700},{"href":4701,"uuid":48,"anchor":48,"custom":4702,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":4704,"type":759}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":772,"attrs":4706,"content":4707},{"level":774},[4708,4709],{"text":4594,"type":759},{"type":4681},{"type":835,"attrs":4711},{"id":4628,"body":4712},[4713],{"url":4714,"_uid":4715,"image":4716,"component":1889,"copyright_details":4720},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":4717,"alt":4718,"name":7,"focus":48,"title":4718,"filename":4719,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":755,"content":4722},[4723],{"text":4593,"type":759},{"type":835,"attrs":4725},{"id":4726,"body":4727},"ce079800-7842-415f-8625-1c76bcc86c9f",[4728],{"_uid":4729,"text":4730,"image":4731,"author":4732,"component":847},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":755},{"type":772,"attrs":4735,"content":4736},{"level":774},[4737],{"text":4738,"type":759},"Inspirational FightCamp Trainers",{"type":755,"content":4740},[4741,4743,4750],{"text":4742,"type":759},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":4744,"type":759,"marks":4745},"FightCamp Trainers",[4746],{"type":764,"attrs":4747},{"href":4748,"uuid":48,"anchor":48,"custom":4749,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":4751,"type":759}," have you covered.",{"type":835,"attrs":4753},{"id":4628,"body":4754},[4755],{"url":4756,"_uid":4757,"image":4758,"component":1889,"copyright_details":4762},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":4759,"alt":4760,"name":7,"focus":48,"title":4760,"filename":4761,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":755,"content":4764},[4765,4766,4771],{"text":860,"type":759},{"text":862,"type":759,"marks":4767},[4768],{"type":764,"attrs":4769},{"href":866,"uuid":48,"anchor":48,"custom":4770,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":4773},[4774],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4776,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4781,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4782,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4777,"component":118,"meta_info":4778,"meta_title":7,"block_image":4779,"cover_image":4780,"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":4784,"title":4570,"plugin":43,"description":4785},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":4787,"alt":4570,"name":7,"focus":48,"title":4570,"filename":4788,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[897],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":4798,"created_at":4799,"published_at":4800,"updated_at":4801,"id":4802,"uuid":4803,"content":4804,"slug":4940,"full_slug":4941,"sort_by_date":48,"position":4942,"tag_list":4943,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":4944,"first_published_at":4800,"release_id":48,"lang":60,"path":901,"alternates":4945,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":4805,"faqs":4806,"title":4798,"topic":4823,"author":750,"content":4838,"category":4924,"schedule":4932,"component":883,"meta_info":4933,"cover_image":4936,"description":4935,"contributors":4939},"96d7fcda-e3db-4f35-935d-fd195032b834",[4807,4811,4815,4819],{"_uid":4808,"answer":4809,"question":4810,"component":722},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":4812,"answer":4813,"question":4814,"component":722},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":4816,"answer":4817,"question":4818,"component":722},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":4820,"answer":4821,"question":4822,"component":722},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":4824,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":4836,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":4837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":4825,"component":39,"meta_info":4833,"block_image":4834,"cover_image":4835,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4826,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4831,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4832,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4827,"component":118,"meta_info":4828,"meta_title":7,"block_image":4829,"cover_image":4830,"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},[],[],{"type":752,"content":4839},[4840,4860,4865,4868,4873,4876,4881,4903,4908,4912,4921],{"type":755,"content":4841},[4842,4844,4851,4852,4858],{"text":4843,"type":759},"Boxing is a sport about ",{"text":4845,"type":759,"marks":4846},"range",[4847],{"type":764,"attrs":4848},{"href":4849,"uuid":48,"anchor":48,"custom":4850,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":4446,"type":759},{"text":4853,"type":759,"marks":4854},"distance",[4855],{"type":764,"attrs":4856},{"href":4348,"uuid":48,"anchor":48,"custom":4857,"target":768,"linktype":13},{},{"text":4859,"type":759},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":772,"attrs":4861,"content":4862},{"level":774},[4863],{"text":4864,"type":759},"Step Behind The Jab",{"type":755,"content":4866},[4867],{"text":4813,"type":759},{"type":772,"attrs":4869,"content":4870},{"level":774},[4871],{"text":4872,"type":759},"Front Foot Defense",{"type":755,"content":4874},[4875],{"text":4817,"type":759},{"type":772,"attrs":4877,"content":4878},{"level":774},[4879],{"text":4880,"type":759},"Cutting Off The Ring",{"type":755,"content":4882},[4883,4885,4892,4894,4901],{"text":4884,"type":759},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":4886,"type":759,"marks":4887},"outside fighter",[4888],{"type":764,"attrs":4889},{"href":4890,"uuid":48,"anchor":48,"custom":4891,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":4893,"type":759},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":4895,"type":759,"marks":4896},"jab",[4897],{"type":764,"attrs":4898},{"href":4899,"uuid":48,"anchor":48,"custom":4900,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":4902,"type":759}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":772,"attrs":4904,"content":4905},{"level":774},[4906],{"text":4907,"type":759},"The Takeaway",{"type":755,"content":4909},[4910],{"text":4911,"type":759},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":755,"content":4913},[4914,4915,4920],{"text":860,"type":759},{"text":862,"type":759,"marks":4916},[4917],{"type":764,"attrs":4918},{"href":866,"uuid":48,"anchor":48,"custom":4919,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":4922},[4923],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4925,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4930,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4931,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4926,"component":118,"meta_info":4927,"meta_title":7,"block_image":4928,"cover_image":4929,"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},[],[],"2022-09-10 00:00",{"_uid":4934,"title":4798,"plugin":43,"description":4935},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":4937,"alt":4798,"name":7,"focus":48,"title":4798,"filename":4938,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[897],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":4947,"created_at":4948,"published_at":4949,"updated_at":4950,"id":4951,"uuid":4952,"content":4953,"slug":5122,"full_slug":5123,"sort_by_date":48,"position":5124,"tag_list":5125,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":5126,"first_published_at":5127,"release_id":48,"lang":60,"path":901,"alternates":5128,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":4954,"faqs":4955,"title":4972,"topic":4973,"author":4988,"content":4989,"category":5106,"schedule":5114,"component":883,"meta_info":5115,"cover_image":5118,"description":5117,"contributors":5121},"c628587a-c675-49db-aeb5-90c6a222f9b6",[4956,4960,4964,4968],{"_uid":4957,"answer":4958,"question":4959,"component":722},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":4961,"answer":4962,"question":4963,"component":722},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":4965,"answer":4966,"question":4967,"component":722},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":4969,"answer":4970,"question":4971,"component":722},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":4974,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":4986,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":4987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":4975,"component":39,"meta_info":4983,"block_image":4984,"cover_image":4985,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4976,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4981,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4977,"component":118,"meta_info":4978,"meta_title":7,"block_image":4979,"cover_image":4980,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":752,"content":4990},[4991,5004,5009,5014,5026,5029,5034,5045,5048,5053,5064,5068,5072,5077,5090,5094,5103],{"type":755,"content":4992},[4993,4995,5002],{"text":4994,"type":759},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":4996,"type":759,"marks":4997},"shadowboxing",[4998],{"type":764,"attrs":4999},{"href":5000,"uuid":48,"anchor":48,"custom":5001,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":5003,"type":759}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":772,"attrs":5005,"content":5006},{"level":774},[5007],{"text":5008,"type":759},"Why You Should Practice Shadowboxing With Hand Weights",{"type":772,"attrs":5010,"content":5011},{"level":984},[5012],{"text":5013,"type":759},"1. Speed",{"type":835,"attrs":5015},{"id":5016,"body":5017},"58589914-3cf9-454d-8369-7218c807f59a",[5018],{"url":5019,"_uid":5020,"image":5021,"component":1889,"copyright_details":5025},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":5022,"alt":5023,"name":7,"focus":48,"title":5023,"filename":5024,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":755,"content":5027},[5028],{"text":4962,"type":759},{"type":772,"attrs":5030,"content":5031},{"level":984},[5032],{"text":5033,"type":759},"2. Arm Endurance",{"type":835,"attrs":5035},{"id":5016,"body":5036},[5037],{"url":5038,"_uid":5039,"image":5040,"component":1889,"copyright_details":5044},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":5041,"alt":5042,"name":7,"focus":48,"title":5042,"filename":5043,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":755,"content":5046},[5047],{"text":4966,"type":759},{"type":772,"attrs":5049,"content":5050},{"level":984},[5051],{"text":5052,"type":759},"3. Cardiovascular Conditioning",{"type":835,"attrs":5054},{"id":5016,"body":5055},[5056],{"url":5057,"_uid":5058,"image":5059,"component":1889,"copyright_details":5063},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":5060,"alt":5061,"name":7,"focus":48,"title":5061,"filename":5062,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":755,"content":5065},[5066],{"text":5067,"type":759},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":755,"content":5069},[5070],{"text":5071,"type":759},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":772,"attrs":5073,"content":5074},{"level":774},[5075],{"text":5076,"type":759},"Amp Up Your Training",{"type":755,"content":5078},[5079,5081,5088],{"text":5080,"type":759},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":5082,"type":759,"marks":5083},"FightCamp Facebook Community",[5084],{"type":764,"attrs":5085},{"href":5086,"uuid":48,"anchor":48,"custom":5087,"target":768,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":5089,"type":759}," and let me know.",{"type":772,"attrs":5091,"content":5092},{"level":774},[5093],{"text":856,"type":759},{"type":755,"content":5095},[5096,5097,5102],{"text":860,"type":759},{"text":862,"type":759,"marks":5098},[5099],{"type":764,"attrs":5100},{"href":866,"uuid":48,"anchor":48,"custom":5101,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":5104},[5105],{"text":873,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5107,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5112,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5113,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5108,"component":118,"meta_info":5109,"meta_title":7,"block_image":5110,"cover_image":5111,"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},[],[],"2023-01-16 00:00",{"_uid":5116,"title":4972,"plugin":43,"description":5117},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":5119,"alt":4947,"name":7,"focus":48,"title":4947,"filename":5120,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[897],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":5130,"created_at":5131,"published_at":5132,"updated_at":5133,"id":5134,"uuid":5135,"content":5136,"slug":5354,"full_slug":5355,"sort_by_date":48,"position":5356,"tag_list":5357,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":5358,"first_published_at":5359,"release_id":48,"lang":60,"path":901,"alternates":5360,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":5137,"faqs":5138,"title":5130,"topic":5151,"author":2652,"content":5166,"category":5335,"schedule":5343,"component":883,"meta_info":5344,"cover_image":5348,"description":5352,"contributors":5353},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[5139,5143,5147],{"_uid":5140,"answer":5141,"question":5142,"component":722},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":5144,"answer":5145,"question":5146,"component":722},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":5148,"answer":5149,"question":5150,"component":722},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":5152,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":5164,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":5165,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":5153,"component":39,"meta_info":5161,"block_image":5162,"cover_image":5163,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5154,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5159,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5160,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5155,"component":118,"meta_info":5156,"meta_title":7,"block_image":5157,"cover_image":5158,"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},[],[],{"type":752,"content":5167},[5168,5172,5176,5180,5184,5198,5244,5256,5261,5282,5314,5318,5322,5332],{"type":772,"attrs":5169,"content":5170},{"level":774},[5171],{"text":5142,"type":759},{"type":755,"content":5173},[5174],{"text":5175,"type":759},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":755,"content":5177},[5178],{"text":5179,"type":759},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":772,"attrs":5181,"content":5182},{"level":774},[5183],{"text":5146,"type":759},{"type":755,"content":5185},[5186,5188,5196],{"text":5187,"type":759},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":5189,"type":759,"marks":5190},"National Academy of Sports Medicine",[5191,5195],{"type":764,"attrs":5192},{"href":5193,"uuid":48,"anchor":48,"custom":5194,"target":768,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":956},{"text":5197,"type":759}," has a few exercise-related symptoms of overtraining:",{"type":2696,"attrs":5199,"content":5201},{"order":5200},{"order":2699},[5202,5208,5214,5220,5226,5232,5238],{"type":795,"content":5203},[5204],{"type":755,"content":5205},[5206],{"text":5207,"type":759},"A plateau or decline in workout performance or progress",{"type":795,"content":5209},[5210],{"type":755,"content":5211},[5212],{"text":5213,"type":759},"A perception of increased exertion during “normal” or “easy” workouts",{"type":795,"content":5215},[5216],{"type":755,"content":5217},[5218],{"text":5219,"type":759},"Excessive sweating or overheating",{"type":795,"content":5221},[5222],{"type":755,"content":5223},[5224],{"text":5225,"type":759},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":795,"content":5227},[5228],{"type":755,"content":5229},[5230],{"text":5231,"type":759},"A lack of feeling “refreshed” after regular rest and recovery",{"type":795,"content":5233},[5234],{"type":755,"content":5235},[5236],{"text":5237,"type":759},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":795,"content":5239},[5240],{"type":755,"content":5241},[5242],{"text":5243,"type":759},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":755,"content":5245},[5246,5248,5254],{"text":5247,"type":759},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":3808,"type":759,"marks":5249},[5250,5253],{"type":764,"attrs":5251},{"href":3812,"uuid":48,"anchor":48,"custom":5252,"target":768,"linktype":13},{},{"type":956},{"text":5255,"type":759}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":772,"attrs":5257,"content":5258},{"level":774},[5259],{"text":5260,"type":759},"A Day of Rest",{"type":755,"content":5262},[5263,5265,5272,5273,5280],{"text":5264,"type":759},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":5266,"type":759,"marks":5267},"Aaron",[5268,5271],{"type":764,"attrs":5269},{"href":4622,"uuid":48,"anchor":48,"custom":5270,"target":768,"linktype":13},{},{"type":956},{"text":4446,"type":759},{"text":5274,"type":759,"marks":5275},"Flo",[5276,5279],{"type":764,"attrs":5277},{"href":3773,"uuid":48,"anchor":48,"custom":5278,"target":768,"linktype":13},{},{"type":956},{"text":5281,"type":759},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":755,"content":5283},[5284,5286,5294,5296,5302,5304,5312],{"text":5285,"type":759},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":5287,"type":759,"marks":5288},"researchers",[5289,5293],{"type":764,"attrs":5290},{"href":5291,"uuid":48,"anchor":48,"custom":5292,"target":768,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":956},{"text":5295,"type":759}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":4744,"type":759,"marks":5297},[5298,5301],{"type":764,"attrs":5299},{"href":4748,"uuid":48,"anchor":48,"custom":5300,"target":768,"linktype":13},{},{"type":956},{"text":5303,"type":759}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":5305,"type":759,"marks":5306},"neurological connections",[5307,5311],{"type":764,"attrs":5308},{"href":5309,"uuid":48,"anchor":48,"custom":5310,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":956},{"text":5313,"type":759},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":755,"content":5315},[5316],{"text":5317,"type":759},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":772,"attrs":5319,"content":5320},{"level":774},[5321],{"text":856,"type":759},{"type":755,"content":5323},[5324,5325,5331],{"text":860,"type":759},{"text":862,"type":759,"marks":5326},[5327,5330],{"type":764,"attrs":5328},{"href":866,"uuid":48,"anchor":48,"custom":5329,"target":768,"linktype":13},{},{"type":956},{"text":869,"type":759},{"type":755,"content":5333},[5334],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5336,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5341,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5342,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5337,"component":118,"meta_info":5338,"meta_title":7,"block_image":5339,"cover_image":5340,"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},[],[],"2023-01-12 00:00",{"_uid":5345,"title":5346,"plugin":43,"description":5347},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":5349,"alt":5350,"name":7,"focus":7,"title":5350,"filename":5351,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[897],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":5362,"created_at":5363,"published_at":5364,"updated_at":5365,"id":5366,"uuid":5367,"content":5368,"slug":5592,"full_slug":5593,"sort_by_date":48,"position":5594,"tag_list":5595,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":5596,"first_published_at":5597,"release_id":48,"lang":60,"path":901,"alternates":5598,"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":5369,"faqs":5370,"title":5362,"topic":5391,"author":5406,"content":5407,"category":5576,"schedule":5584,"component":883,"meta_info":5585,"cover_image":5588,"description":5587,"contributors":5591},"d9342cbc-2f33-448b-95cb-d9141a391216",[5371,5375,5379,5383,5387],{"_uid":5372,"answer":5373,"question":5374,"component":722},"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",{"_uid":5376,"answer":5377,"question":5378,"component":722},"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":5380,"answer":5381,"question":5382,"component":722},"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":5384,"answer":5385,"question":5386,"component":722},"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":5388,"answer":5389,"question":5390,"component":722},"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":5392,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":5404,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":5405,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":5393,"component":39,"meta_info":5401,"block_image":5402,"cover_image":5403,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5394,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5399,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5395,"component":118,"meta_info":5396,"meta_title":7,"block_image":5397,"cover_image":5398,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":752,"content":5408},[5409,5422,5426,5438,5442,5446,5458,5462,5466,5470,5486,5490,5494,5498,5514,5518,5523,5536,5540,5550,5562,5566],{"type":755,"content":5410},[5411,5413,5420],{"text":5412,"type":759},"FightCamp Trainer ",{"text":5414,"type":759,"marks":5415},"Coach PJ",[5416],{"type":764,"attrs":5417},{"href":5418,"uuid":48,"anchor":48,"custom":5419,"target":768,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":5421,"type":759}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":755,"content":5423},[5424],{"text":5425,"type":759},"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":835,"attrs":5427},{"id":5428,"body":5429},"d975e679-f879-4a04-b019-c5eb66b48e99",[5430],{"_uid":5431,"link":5432,"image":5434,"title":5436,"component":4638},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":5433,"linktype":13,"fieldtype":14,"cached_url":5433},"https://youtu.be/G-4nuJefUcE",{"id":5435,"alt":5436,"name":7,"focus":48,"title":5436,"filename":5437,"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",{"type":772,"attrs":5439,"content":5440},{"level":774},[5441],{"text":5374,"type":759},{"type":755,"content":5443},[5444],{"text":5445,"type":759},"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":835,"attrs":5447},{"id":5448,"body":5449},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[5450],{"url":5451,"_uid":5452,"image":5453,"component":1889,"copyright_details":5457},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":5454,"alt":5455,"name":7,"focus":48,"title":5455,"filename":5456,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":755,"content":5459},[5460],{"text":5461,"type":759},"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":772,"attrs":5463,"content":5464},{"level":774},[5465],{"text":5378,"type":759},{"type":755,"content":5467},[5468],{"text":5469,"type":759},"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":835,"attrs":5471},{"id":5448,"body":5472},[5473],{"url":5474,"_uid":5475,"image":5476,"component":1889,"copyright_details":5480},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":5477,"alt":5478,"name":7,"focus":48,"title":5478,"filename":5479,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[5481],{"_uid":5482,"link":5483,"title":5485,"component":1955},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":5484,"linktype":13,"fieldtype":14,"cached_url":5484},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":755,"content":5487},[5488],{"text":5489,"type":759},"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":772,"attrs":5491,"content":5492},{"level":774},[5493],{"text":5382,"type":759},{"type":755,"content":5495},[5496],{"text":5497,"type":759},"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":835,"attrs":5499},{"id":5448,"body":5500},[5501],{"url":5502,"_uid":5503,"image":5504,"component":1889,"copyright_details":5508},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":5505,"alt":5506,"name":7,"focus":48,"title":5506,"filename":5507,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[5509],{"_uid":5510,"link":5511,"title":5513,"component":1955},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":5512,"linktype":13,"fieldtype":14,"cached_url":5512},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":755,"content":5515},[5516],{"text":5517,"type":759},"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":772,"attrs":5519,"content":5520},{"level":774},[5521],{"text":5522,"type":759},"Levels & Abilities",{"type":755,"content":5524},[5525,5527,5534],{"text":5526,"type":759},"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 ",{"text":5528,"type":759,"marks":5529},"sweet science",[5530],{"type":764,"attrs":5531},{"href":5532,"uuid":48,"anchor":48,"custom":5533,"target":768,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":5535,"type":759},". ",{"type":772,"attrs":5537,"content":5538},{"level":774},[5539],{"text":5390,"type":759},{"type":835,"attrs":5541},{"id":5448,"body":5542},[5543],{"url":5544,"_uid":5545,"image":5546,"component":1889,"copyright_details":5549},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":5547,"alt":5455,"name":7,"focus":48,"title":5455,"filename":5548,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":755,"content":5551},[5552,5554,5560],{"text":5553,"type":759},"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. With the ",{"text":5555,"type":759,"marks":5556},"FightCamp app",[5557],{"type":764,"attrs":5558},{"href":4538,"uuid":48,"anchor":48,"custom":5559,"target":768,"linktype":13},{},{"text":5561,"type":759},", 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. ",{"type":772,"attrs":5563,"content":5564},{"level":774},[5565],{"text":856,"type":759},{"type":755,"content":5567},[5568,5569,5574],{"text":860,"type":759},{"text":862,"type":759,"marks":5570},[5571],{"type":764,"attrs":5572},{"href":866,"uuid":48,"anchor":48,"custom":5573,"target":768,"linktype":13},{},{"text":5575,"type":759}," 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":5577,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5582,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5578,"component":118,"meta_info":5579,"meta_title":7,"block_image":5580,"cover_image":5581,"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",{"_uid":5586,"title":5362,"plugin":43,"description":5587},"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":5589,"alt":5362,"name":7,"focus":48,"title":5362,"filename":5590,"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,[897],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":5600,"created_at":5601,"published_at":5602,"updated_at":5603,"id":5604,"uuid":5605,"content":5606,"slug":5777,"full_slug":5778,"sort_by_date":48,"position":5779,"tag_list":5780,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":5781,"first_published_at":5782,"release_id":48,"lang":60,"path":901,"alternates":5783,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":5607,"faqs":5608,"title":5625,"topic":5626,"author":750,"content":5641,"category":5758,"schedule":5766,"component":883,"meta_info":5767,"cover_image":5771,"description":5775,"contributors":5776},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[5609,5613,5617,5621],{"_uid":5610,"answer":5611,"question":5612,"component":722},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":5614,"answer":5615,"question":5616,"component":722},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":5618,"answer":5619,"question":5620,"component":722},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":5622,"answer":5623,"question":5624,"component":722},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":5627,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":5639,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":5640,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":5628,"component":39,"meta_info":5636,"block_image":5637,"cover_image":5638,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5629,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5634,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5635,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5630,"component":118,"meta_info":5631,"meta_title":7,"block_image":5632,"cover_image":5633,"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},[],[],{"type":752,"content":5642},[5643,5655,5659,5670,5683,5687,5696,5700,5704,5713,5726,5730,5742,5746,5755],{"type":755,"content":5644},[5645,5647,5653],{"text":5646,"type":759},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1988,"type":759,"marks":5648},[5649],{"type":764,"attrs":5650},{"href":5651,"uuid":48,"anchor":48,"custom":5652,"target":768,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":5654,"type":759}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":772,"attrs":5656,"content":5657},{"level":774},[5658],{"text":5616,"type":759},{"type":835,"attrs":5660},{"id":5661,"body":5662},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[5663],{"url":7,"_uid":5664,"image":5665,"component":1889,"copyright_details":5669},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":5666,"alt":5667,"name":7,"focus":7,"title":5667,"filename":5668,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":755,"content":5671},[5672,5674,5681],{"text":5673,"type":759},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":5675,"type":759,"marks":5676},"Manny Pacquiao",[5677],{"type":764,"attrs":5678},{"href":5679,"uuid":48,"anchor":48,"custom":5680,"target":768,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":5682,"type":759},". His punches have great technique and flow well, naturally building momentum.",{"type":772,"attrs":5684,"content":5685},{"level":774},[5686],{"text":5620,"type":759},{"type":835,"attrs":5688},{"id":5661,"body":5689},[5690],{"url":7,"_uid":5691,"image":5692,"component":1889,"copyright_details":5695},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":5693,"alt":5667,"name":7,"focus":7,"title":5667,"filename":5694,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":755,"content":5697},[5698],{"text":5699,"type":759},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":772,"attrs":5701,"content":5702},{"level":774},[5703],{"text":5624,"type":759},{"type":835,"attrs":5705},{"id":5661,"body":5706},[5707],{"url":7,"_uid":5708,"image":5709,"component":1889,"copyright_details":5712},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":5710,"alt":5667,"name":7,"focus":7,"title":5667,"filename":5711,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":755,"content":5714},[5715,5717,5724],{"text":5716,"type":759},"In boxing movies, you will often hear boxers ‘",{"text":5718,"type":759,"marks":5719},"hiss",[5720],{"type":764,"attrs":5721},{"href":5722,"uuid":48,"anchor":48,"custom":5723,"target":768,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":5725,"type":759},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":772,"attrs":5727,"content":5728},{"level":774},[5729],{"text":4907,"type":759},{"type":755,"content":5731},[5732,5734,5740],{"text":5733,"type":759},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":5735,"type":759,"marks":5736},"breathing",[5737],{"type":764,"attrs":5738},{"href":4514,"uuid":48,"anchor":48,"custom":5739,"target":768,"linktype":13},{},{"text":5741,"type":759}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":772,"attrs":5743,"content":5744},{"level":774},[5745],{"text":856,"type":759},{"type":755,"content":5747},[5748,5749,5754],{"text":860,"type":759},{"text":862,"type":759,"marks":5750},[5751],{"type":764,"attrs":5752},{"href":866,"uuid":48,"anchor":48,"custom":5753,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":5756},[5757],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5759,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5764,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5760,"component":118,"meta_info":5761,"meta_title":7,"block_image":5762,"cover_image":5763,"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},[],[],"2022-12-22 00:00",{"_uid":5768,"title":5769,"plugin":43,"description":5770},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":5772,"alt":5773,"name":7,"focus":7,"title":5773,"filename":5774,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[897],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":5785,"created_at":5786,"published_at":5787,"updated_at":5788,"id":5789,"uuid":5790,"content":5791,"slug":5953,"full_slug":5954,"sort_by_date":48,"position":5955,"tag_list":5956,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":5957,"first_published_at":5787,"release_id":48,"lang":60,"path":901,"alternates":5958,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":5792,"faqs":5793,"title":5785,"topic":5810,"author":750,"content":5825,"category":5934,"schedule":5942,"component":883,"meta_info":5943,"cover_image":5947,"description":5951,"contributors":5952},"52144e3e-d0cf-4037-a459-fad9641f4053",[5794,5798,5802,5806],{"_uid":5795,"answer":5796,"question":5797,"component":722},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":5799,"answer":5800,"question":5801,"component":722},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":5803,"answer":5804,"question":5805,"component":722},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":5807,"answer":5808,"question":5809,"component":722},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":5811,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":5823,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":5824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":5812,"component":39,"meta_info":5820,"block_image":5821,"cover_image":5822,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5813,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5818,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5819,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5814,"component":118,"meta_info":5815,"meta_title":7,"block_image":5816,"cover_image":5817,"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},[],[],{"type":752,"content":5826},[5827,5831,5836,5841,5854,5858,5863,5867,5872,5882,5887,5900,5905,5918,5922,5931],{"type":755,"content":5828},[5829],{"text":5830,"type":759},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":772,"attrs":5832,"content":5833},{"level":774},[5834],{"text":5835,"type":759},"4 Ways To Tire Out Your Opponent",{"type":772,"attrs":5837,"content":5838},{"level":984},[5839],{"text":5840,"type":759},"A Consistent Body Attack",{"type":755,"content":5842},[5843,5845,5852],{"text":5844,"type":759},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":5846,"type":759,"marks":5847},"opponent’s body",[5848],{"type":764,"attrs":5849},{"href":5850,"uuid":48,"anchor":48,"custom":5851,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":5853,"type":759},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":755,"content":5855},[5856],{"text":5857,"type":759},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":772,"attrs":5859,"content":5860},{"level":984},[5861],{"text":5862,"type":759},"Constant Pressure",{"type":755,"content":5864},[5865],{"text":5866,"type":759},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":772,"attrs":5868,"content":5869},{"level":984},[5870],{"text":5871,"type":759},"Cut Off the Ring ",{"type":755,"content":5873},[5874,5880],{"text":5875,"type":759,"marks":5876},"Cutting off the space",[5877],{"type":764,"attrs":5878},{"href":4348,"uuid":48,"anchor":48,"custom":5879,"target":768,"linktype":13},{},{"text":5881,"type":759}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":772,"attrs":5883,"content":5884},{"level":984},[5885],{"text":5886,"type":759},"Attack the Arms",{"type":755,"content":5888},[5889,5891,5898],{"text":5890,"type":759},"This is a favorite trick of ",{"text":5892,"type":759,"marks":5893},"Canelo Alvarez",[5894],{"type":764,"attrs":5895},{"href":5896,"uuid":48,"anchor":48,"custom":5897,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":5899,"type":759}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":772,"attrs":5901,"content":5902},{"level":774},[5903],{"text":5904,"type":759},"Sapping Their Strength",{"type":755,"content":5906},[5907,5909,5916],{"text":5908,"type":759},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":5910,"type":759,"marks":5911},"Mike Tyson",[5912],{"type":764,"attrs":5913},{"href":5914,"uuid":48,"anchor":48,"custom":5915,"target":768,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":5917,"type":759}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":772,"attrs":5919,"content":5920},{"level":774},[5921],{"text":856,"type":759},{"type":755,"content":5923},[5924,5925,5930],{"text":860,"type":759},{"text":862,"type":759,"marks":5926},[5927],{"type":764,"attrs":5928},{"href":866,"uuid":48,"anchor":48,"custom":5929,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":5932},[5933],{"text":1294,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5935,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5936,"component":118,"meta_info":5937,"meta_title":7,"block_image":5938,"cover_image":5939,"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},[],[],"2022-12-13 00:00",{"_uid":5944,"title":5945,"plugin":43,"description":5946},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":5948,"alt":5949,"name":7,"focus":48,"title":5949,"filename":5950,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[897],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":5960,"created_at":5961,"published_at":5962,"updated_at":5963,"id":5964,"uuid":5965,"content":5966,"slug":6181,"full_slug":6182,"sort_by_date":48,"position":6183,"tag_list":6184,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":6185,"first_published_at":6186,"release_id":48,"lang":60,"path":901,"alternates":6187,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":5967,"faqs":5968,"title":5960,"topic":5989,"author":1621,"content":6004,"category":6163,"schedule":6171,"component":883,"meta_info":6172,"cover_image":6176,"description":6175,"contributors":6180},"730cf49f-aa02-410f-a65e-8aace6716e4f",[5969,5973,5977,5981,5985],{"_uid":5970,"answer":5971,"question":5972,"component":722},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":5974,"answer":5975,"question":5976,"component":722},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":5978,"answer":5979,"question":5980,"component":722},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":5982,"answer":5983,"question":5984,"component":722},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":5986,"answer":5987,"question":5988,"component":722},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":5990,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":6002,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":6003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":5991,"component":39,"meta_info":5999,"block_image":6000,"cover_image":6001,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5992,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5997,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5993,"component":118,"meta_info":5994,"meta_title":7,"block_image":5995,"cover_image":5996,"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":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":752,"content":6005},[6006,6010,6014,6018,6031,6035,6039,6044,6056,6069,6074,6085,6089,6111,6116,6127,6138,6143,6147,6151,6160],{"type":755,"content":6007},[6008],{"text":6009,"type":759},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":755,"content":6011},[6012],{"text":6013,"type":759},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":772,"attrs":6015,"content":6016},{"level":774},[6017],{"text":5972,"type":759},{"type":755,"content":6019},[6020,6022,6029],{"text":6021,"type":759},"According to the ",{"text":6023,"type":759,"marks":6024},"Mayo Clinic",[6025],{"type":764,"attrs":6026},{"href":6027,"uuid":48,"anchor":48,"custom":6028,"target":768,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":6030,"type":759},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":755,"content":6032},[6033],{"text":6034,"type":759},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":755,"content":6036},[6037],{"text":6038,"type":759},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":772,"attrs":6040,"content":6041},{"level":774},[6042],{"text":6043,"type":759},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":835,"attrs":6045},{"id":6046,"body":6047},"9ba0784b-d216-4662-a1d6-45bed98469e8",[6048],{"url":6049,"_uid":6050,"image":6051,"component":1889,"copyright_details":6055},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":6052,"alt":6053,"name":7,"focus":48,"title":6053,"filename":6054,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":755,"content":6057},[6058,6060,6067],{"text":6059,"type":759},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":6061,"type":759,"marks":6062},"burn more calories",[6063],{"type":764,"attrs":6064},{"href":6065,"uuid":48,"anchor":48,"custom":6066,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":6068,"type":759}," even after you’re done working out.",{"type":772,"attrs":6070,"content":6071},{"level":774},[6072],{"text":6073,"type":759},"Kickboxing Is A Full Body Workout",{"type":835,"attrs":6075},{"id":6046,"body":6076},[6077],{"url":6078,"_uid":6079,"image":6080,"component":1889,"copyright_details":6084},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":6081,"alt":6082,"name":7,"focus":48,"title":6082,"filename":6083,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":755,"content":6086},[6087],{"text":6088,"type":759},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":755,"content":6090},[6091,6093,6100,6102,6109],{"text":6092,"type":759},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":6094,"type":759,"marks":6095},"all-level lower body workout",[6096],{"type":764,"attrs":6097},{"href":6098,"uuid":48,"anchor":48,"custom":6099,"target":768,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":6101,"type":759}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":6103,"type":759,"marks":6104},"upper body workout",[6105],{"type":764,"attrs":6106},{"href":6107,"uuid":48,"anchor":48,"custom":6108,"target":768,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":6110,"type":759}," led by Flo Master.",{"type":772,"attrs":6112,"content":6113},{"level":774},[6114],{"text":6115,"type":759},"Boxing Can Be Low-Impact",{"type":835,"attrs":6117},{"id":6046,"body":6118},[6119],{"url":6120,"_uid":6121,"image":6122,"component":1889,"copyright_details":6126},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":6123,"alt":6124,"name":7,"focus":48,"title":6124,"filename":6125,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":755,"content":6128},[6129,6131,6136],{"text":6130,"type":759},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":4996,"type":759,"marks":6132},[6133],{"type":764,"attrs":6134},{"href":5000,"uuid":48,"anchor":48,"custom":6135,"target":768,"linktype":13},{},{"text":6137,"type":759}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":772,"attrs":6139,"content":6140},{"level":774},[6141],{"text":6142,"type":759},"Kick Boring Cardio To The Curb",{"type":755,"content":6144},[6145],{"text":6146,"type":759},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":772,"attrs":6148,"content":6149},{"level":774},[6150],{"text":856,"type":759},{"type":755,"content":6152},[6153,6154,6159],{"text":860,"type":759},{"text":862,"type":759,"marks":6155},[6156],{"type":764,"attrs":6157},{"href":866,"uuid":48,"anchor":48,"custom":6158,"target":768,"linktype":13},{},{"text":1290,"type":759},{"type":755,"content":6161},[6162],{"text":873,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6164,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6169,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6170,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6165,"component":118,"meta_info":6166,"meta_title":7,"block_image":6167,"cover_image":6168,"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},[],[],"2022-12-12 00:00",{"_uid":6173,"title":6174,"plugin":43,"description":6175},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":6177,"alt":6178,"name":7,"focus":48,"title":6178,"filename":6179,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[897],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":6189,"created_at":6190,"published_at":6191,"updated_at":6192,"id":6193,"uuid":6194,"content":6195,"slug":6599,"full_slug":6600,"sort_by_date":48,"position":6601,"tag_list":6602,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":6603,"first_published_at":6604,"release_id":48,"lang":60,"path":901,"alternates":6605,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":6196,"faqs":6197,"title":6189,"topic":6218,"author":4988,"content":6233,"category":6583,"schedule":6591,"component":883,"meta_info":6592,"cover_image":6595,"description":6594,"contributors":6598},"90b1a23d-022f-465e-be95-93419f6b1d6a",[6198,6202,6206,6210,6214],{"_uid":6199,"answer":6200,"question":6201,"component":722},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":6203,"answer":6204,"question":6205,"component":722},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":6207,"answer":6208,"question":6209,"component":722},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":6211,"answer":6212,"question":6213,"component":722},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":6215,"answer":6216,"question":6217,"component":722},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":6219,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":6231,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":6232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":6220,"component":39,"meta_info":6228,"block_image":6229,"cover_image":6230,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6222,"component":118,"meta_info":6223,"meta_title":7,"block_image":6224,"cover_image":6225,"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},[],[],{"type":752,"content":6234},[6235,6239,6242,6254,6259,6264,6329,6334,6360,6365,6369,6374,6382,6394,6399,6410,6415,6426,6431,6442,6447,6459,6464,6475,6480,6500,6505,6510,6530,6535,6554,6559,6570,6574],{"type":755,"content":6236},[6237],{"text":6238,"type":759},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":755,"content":6240},[6241],{"text":6200,"type":759},{"type":835,"attrs":6243},{"id":6244,"body":6245},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[6246],{"_uid":6247,"link":6248,"image":6250,"title":6252,"component":4638},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":6249,"linktype":13,"fieldtype":14,"cached_url":6249},"https://pin.it/2zdpNMs",{"id":6251,"alt":6252,"name":7,"focus":48,"title":6252,"filename":6253,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":772,"attrs":6255,"content":6256},{"level":774},[6257],{"text":6258,"type":759},"Top Rock Step-By-Step",{"type":772,"attrs":6260,"content":6261},{"level":984},[6262],{"text":6263,"type":759},"The Feet",{"type":792,"content":6265},[6266,6272,6292,6298,6317,6323],{"type":795,"content":6267},[6268],{"type":755,"content":6269},[6270],{"text":6271,"type":759},"Begin by starting in an athletic stance on the balls of your feet",{"type":795,"content":6273},[6274,6278],{"type":755,"content":6275},[6276],{"text":6277,"type":759},"To start, being by doing a “step out”",{"type":792,"content":6279},[6280,6286],{"type":795,"content":6281},[6282],{"type":755,"content":6283},[6284],{"text":6285,"type":759},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":795,"content":6287},[6288],{"type":755,"content":6289},[6290],{"text":6291,"type":759},"Pause for a half-second",{"type":795,"content":6293},[6294],{"type":755,"content":6295},[6296],{"text":6297,"type":759},"Return to the starting stance by performing a slight hop backward",{"type":795,"content":6299},[6300,6304],{"type":755,"content":6301},[6302],{"text":6303,"type":759},"Once returned, perform the opposite foot “step out”",{"type":792,"content":6305},[6306,6312],{"type":795,"content":6307},[6308],{"type":755,"content":6309},[6310],{"text":6311,"type":759},"Make sure the step out is in front of the opposite foot and crosses over",{"type":795,"content":6313},[6314],{"type":755,"content":6315},[6316],{"text":6291,"type":759},{"type":795,"content":6318},[6319],{"type":755,"content":6320},[6321],{"text":6322,"type":759},"Hop back to the starting position",{"type":795,"content":6324},[6325],{"type":755,"content":6326},[6327],{"text":6328,"type":759},"Continue Top Rocking for the remainder of the set",{"type":772,"attrs":6330,"content":6331},{"level":984},[6332],{"text":6333,"type":759},"The Arms",{"type":792,"content":6335},[6336,6342,6348,6354],{"type":795,"content":6337},[6338],{"type":755,"content":6339},[6340],{"text":6341,"type":759},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":795,"content":6343},[6344],{"type":755,"content":6345},[6346],{"text":6347,"type":759},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":795,"content":6349},[6350],{"type":755,"content":6351},[6352],{"text":6353,"type":759},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":795,"content":6355},[6356],{"type":755,"content":6357},[6358],{"text":6359,"type":759},"Continue using this arm motion to help with rhythm and balance",{"type":772,"attrs":6361,"content":6362},{"level":774},[6363],{"text":6364,"type":759},"Movement Key Points",{"type":755,"content":6366},[6367],{"text":6368,"type":759},"Here are some key things to focus on while performing the Top Rock:",{"type":772,"attrs":6370,"content":6371},{"level":984},[6372],{"text":6373,"type":759},"Start by swinging your arms",{"type":792,"content":6375},[6376],{"type":795,"content":6377},[6378],{"type":755,"content":6379},[6380],{"text":6381,"type":759},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":835,"attrs":6383},{"id":6384,"body":6385},"0512fb63-e304-43ea-8b4c-6583884f9e62",[6386],{"url":6387,"_uid":6388,"image":6389,"component":1889,"copyright_details":6393},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":6390,"alt":6391,"name":7,"focus":48,"title":6391,"filename":6392,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":772,"attrs":6395,"content":6396},{"level":984},[6397],{"text":6398,"type":759},"On each hop back, your arms should cross in front of your chest",{"type":835,"attrs":6400},{"id":6384,"body":6401},[6402],{"url":6403,"_uid":6404,"image":6405,"component":1889,"copyright_details":6409},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":6406,"alt":6407,"name":7,"focus":48,"title":6407,"filename":6408,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":772,"attrs":6411,"content":6412},{"level":984},[6413],{"text":6414,"type":759},"One foot should cross at a time",{"type":835,"attrs":6416},{"id":6384,"body":6417},[6418],{"url":6419,"_uid":6420,"image":6421,"component":1889,"copyright_details":6425},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":6422,"alt":6423,"name":7,"focus":48,"title":6423,"filename":6424,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":772,"attrs":6427,"content":6428},{"level":984},[6429],{"text":6430,"type":759},"Perform the movement by staying on the balls of your feet",{"type":835,"attrs":6432},{"id":6384,"body":6433},[6434],{"url":6435,"_uid":6436,"image":6437,"component":1889,"copyright_details":6441},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":6438,"alt":6439,"name":7,"focus":48,"title":6439,"filename":6440,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":772,"attrs":6443,"content":6444},{"level":984},[6445],{"text":6446,"type":759},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":835,"attrs":6448},{"id":6449,"body":6450},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[6451],{"url":6452,"_uid":6453,"image":6454,"component":1889,"copyright_details":6458},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":6455,"alt":6456,"name":7,"focus":48,"title":6456,"filename":6457,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":772,"attrs":6460,"content":6461},{"level":984},[6462],{"text":6463,"type":759},"Stay loose and have fun!",{"type":835,"attrs":6465},{"id":6384,"body":6466},[6467],{"url":6468,"_uid":6469,"image":6470,"component":1889,"copyright_details":6474},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":6471,"alt":6472,"name":7,"focus":48,"title":6472,"filename":6473,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":772,"attrs":6476,"content":6477},{"level":774},[6478],{"text":6479,"type":759},"Muscles Used",{"type":792,"content":6481},[6482,6488,6494],{"type":795,"content":6483},[6484],{"type":755,"content":6485},[6486],{"text":6487,"type":759},"Deltoids",{"type":795,"content":6489},[6490],{"type":755,"content":6491},[6492],{"text":6493,"type":759},"Core",{"type":795,"content":6495},[6496],{"type":755,"content":6497},[6498],{"text":6499,"type":759},"Calves",{"type":772,"attrs":6501,"content":6502},{"level":774},[6503],{"text":6504,"type":759},"Application",{"type":772,"attrs":6506,"content":6507},{"level":984},[6508],{"text":6509,"type":759},"For Sets",{"type":792,"content":6511},[6512,6518,6524],{"type":795,"content":6513},[6514],{"type":755,"content":6515},[6516],{"text":6517,"type":759},"Perform 3-6 sets",{"type":795,"content":6519},[6520],{"type":755,"content":6521},[6522],{"text":6523,"type":759},"12-20 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":6564,"type":759,"marks":6565},"Flo Master",[6566],{"type":764,"attrs":6567},{"href":3773,"uuid":48,"anchor":48,"custom":6568,"target":768,"linktype":13},{},{"text":5535,"type":759},{"type":772,"attrs":6571,"content":6572},{"level":774},[6573],{"text":856,"type":759},{"type":755,"content":6575},[6576,6577,6582],{"text":860,"type":759},{"text":862,"type":759,"marks":6578},[6579],{"type":764,"attrs":6580},{"href":866,"uuid":48,"anchor":48,"custom":6581,"target":768,"linktype":13},{},{"text":1801,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6585,"component":118,"meta_info":6586,"meta_title":7,"block_image":6587,"cover_image":6588,"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},[],[],"2022-12-09 00:00",{"_uid":6593,"title":6189,"plugin":43,"description":6594},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":6596,"alt":6189,"name":7,"focus":48,"title":6189,"filename":6597,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[897],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":6607,"created_at":6608,"published_at":6609,"updated_at":6610,"id":6611,"uuid":6612,"content":6613,"slug":6936,"full_slug":6937,"sort_by_date":48,"position":6938,"tag_list":6939,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":6940,"first_published_at":6609,"release_id":48,"lang":60,"path":901,"alternates":6941,"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":6614,"faqs":6615,"title":6607,"topic":6664,"author":5406,"content":6679,"category":6919,"schedule":6927,"component":883,"meta_info":6928,"cover_image":6932,"description":6931,"contributors":6935},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[6616,6620,6624,6628,6632,6636,6640,6644,6648,6652,6656,6660],{"_uid":6617,"answer":6618,"question":6619,"component":722},"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":6621,"answer":6622,"question":6623,"component":722},"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":6625,"answer":6626,"question":6627,"component":722},"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":6629,"answer":6630,"question":6631,"component":722},"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":6633,"answer":6634,"question":6635,"component":722},"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":6637,"answer":6638,"question":6639,"component":722},"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":6641,"answer":6642,"question":6643,"component":722},"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":6645,"answer":6646,"question":6647,"component":722},"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":6649,"answer":6650,"question":6651,"component":722},"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":6653,"answer":6654,"question":6655,"component":722},"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":6657,"answer":6658,"question":6659,"component":722},"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":6661,"answer":6662,"question":6663,"component":722},"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":6665,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":6677,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":6678,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":6666,"component":39,"meta_info":6674,"block_image":6675,"cover_image":6676,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6667,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6672,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6673,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6668,"component":118,"meta_info":6669,"meta_title":7,"block_image":6670,"cover_image":6671,"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},[],[],{"type":752,"content":6680},[6681,6700,6710,6722,6727,6731,6742,6746,6760,6764,6769,6772,6776,6787,6798,6802,6805,6810,6821,6833,6837,6840,6845,6856,6860,6864,6868,6871,6876,6887,6891,6895,6899,6904,6908,6916],{"type":755,"content":6682},[6683,6685,6691,6693,6698],{"text":6684,"type":759},"Out of the ",{"text":6686,"type":759,"marks":6687},"six (6) basic punches",[6688],{"type":764,"attrs":6689},{"href":6690,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":6692,"type":759}," in boxing, punch number one is the ",{"text":4895,"type":759,"marks":6694},[6695],{"type":764,"attrs":6696},{"href":6697,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":6699,"type":759},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":755,"content":6701},[6702,6704,6708],{"text":6703,"type":759},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":5414,"type":759,"marks":6705},[6706],{"type":764,"attrs":6707},{"href":5418,"uuid":48,"anchor":48,"target":768,"linktype":13},{"text":6709,"type":759}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":835,"attrs":6711},{"id":6712,"body":6713},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[6714],{"_uid":6715,"link":6716,"image":6718,"title":6720,"component":4638},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":6717,"linktype":13,"fieldtype":14,"cached_url":6717},"https://youtu.be/JM-8c3EqwZg",{"id":6719,"alt":6720,"name":7,"focus":48,"title":6720,"filename":6721,"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":772,"attrs":6723,"content":6724},{"level":774},[6725],{"text":6726,"type":759},"5 Most Common Jab Mistakes",{"type":772,"attrs":6728,"content":6729},{"level":984},[6730],{"text":6627,"type":759},{"type":835,"attrs":6732},{"id":6712,"body":6733},[6734],{"url":6735,"_uid":6736,"image":6737,"component":1889,"copyright_details":6741},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":6738,"alt":6739,"name":7,"focus":48,"title":6739,"filename":6740,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":755,"content":6743},[6744],{"text":6745,"type":759},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":792,"content":6747},[6748,6754],{"type":795,"content":6749},[6750],{"type":755,"content":6751},[6752],{"text":6753,"type":759},"While extending the arm to punch",{"type":795,"content":6755},[6756],{"type":755,"content":6757},[6758],{"text":6759,"type":759},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":755,"content":6761},[6762],{"text":6763,"type":759},"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":772,"attrs":6765,"content":6766},{"level":984},[6767],{"text":6768,"type":759},"How To Fix It:",{"type":755,"content":6770},[6771],{"text":6630,"type":759},{"type":772,"attrs":6773,"content":6774},{"level":984},[6775],{"text":6635,"type":759},{"type":835,"attrs":6777},{"id":6712,"body":6778},[6779],{"url":6780,"_uid":6781,"image":6782,"component":1889,"copyright_details":6786},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":6783,"alt":6784,"name":7,"focus":48,"title":6784,"filename":6785,"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":755,"content":6788},[6789,6791,6796],{"text":6790,"type":759},"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":6792,"type":759,"marks":6793},"hook",[6794],{"type":764,"attrs":6795},{"href":4443,"uuid":48,"anchor":48,"target":768,"linktype":13},{"text":6797,"type":759}," 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":772,"attrs":6799,"content":6800},{"level":984},[6801],{"text":6768,"type":759},{"type":755,"content":6803},[6804],{"text":6638,"type":759},{"type":772,"attrs":6806,"content":6807},{"level":984},[6808],{"text":6809,"type":759},"3. Pushing the Jab",{"type":835,"attrs":6811},{"id":6712,"body":6812},[6813],{"url":6814,"_uid":6815,"image":6816,"component":1889,"copyright_details":6820},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":6817,"alt":6818,"name":7,"focus":48,"title":6818,"filename":6819,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":755,"content":6822},[6823,6825,6831],{"text":6824,"type":759},"“Pushing the jab” means leaning into the punch. In your ",{"text":6826,"type":759,"marks":6827},"boxing stance",[6828],{"type":764,"attrs":6829},{"href":6830,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":6832,"type":759},", 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":772,"attrs":6834,"content":6835},{"level":984},[6836],{"text":6768,"type":759},{"type":755,"content":6838},[6839],{"text":6646,"type":759},{"type":772,"attrs":6841,"content":6842},{"level":984},[6843],{"text":6844,"type":759},"4. Flaring Your Elbows",{"type":835,"attrs":6846},{"id":6712,"body":6847},[6848],{"url":6849,"_uid":6850,"image":6851,"component":1889,"copyright_details":6855},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":6852,"alt":6853,"name":7,"focus":48,"title":6853,"filename":6854,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":755,"content":6857},[6858],{"text":6859,"type":759},"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":755,"content":6861},[6862],{"text":6863,"type":759},"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":772,"attrs":6865,"content":6866},{"level":984},[6867],{"text":6768,"type":759},{"type":755,"content":6869},[6870],{"text":6654,"type":759},{"type":772,"attrs":6872,"content":6873},{"level":984},[6874],{"text":6875,"type":759},"5. Not Jabbing Enough",{"type":835,"attrs":6877},{"id":6712,"body":6878},[6879],{"url":6880,"_uid":6881,"image":6882,"component":1889,"copyright_details":6886},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":6883,"alt":6884,"name":7,"focus":48,"title":6884,"filename":6885,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":755,"content":6888},[6889],{"text":6890,"type":759},"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":772,"attrs":6892,"content":6893},{"level":984},[6894],{"text":6768,"type":759},{"type":755,"content":6896},[6897],{"text":6898,"type":759},"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":772,"attrs":6900,"content":6901},{"level":774},[6902],{"text":6903,"type":759},"Keep On Jabbing",{"type":755,"content":6905},[6906],{"text":6907,"type":759},"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":755,"content":6909},[6910,6911,6915],{"text":860,"type":759},{"text":862,"type":759,"marks":6912},[6913],{"type":764,"attrs":6914},{"href":866,"uuid":48,"anchor":48,"target":768,"linktype":13},{"text":1290,"type":759},{"type":755,"content":6917},[6918],{"text":873,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6920,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6925,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6921,"component":118,"meta_info":6922,"meta_title":7,"block_image":6923,"cover_image":6924,"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":6929,"title":6930,"plugin":43,"description":6931},"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":6933,"alt":6607,"name":7,"focus":48,"title":6607,"filename":6934,"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,[897],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":6943,"created_at":6944,"published_at":6945,"updated_at":6946,"id":6947,"uuid":6948,"content":6949,"slug":7258,"full_slug":7259,"sort_by_date":48,"position":7260,"tag_list":7261,"is_startpage":9,"parent_id":898,"meta_data":48,"group_id":7262,"first_published_at":6945,"release_id":48,"lang":60,"path":901,"alternates":7263,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":6950,"faqs":6951,"title":6943,"topic":6984,"author":1364,"content":6999,"category":7240,"schedule":7248,"component":883,"meta_info":7249,"cover_image":7253,"description":7252,"contributors":7257},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[6952,6956,6960,6964,6968,6972,6976,6980],{"_uid":6953,"answer":6954,"question":6955,"component":722},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":6957,"answer":6958,"question":6959,"component":722},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":6961,"answer":6962,"question":6963,"component":722},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":6965,"answer":6966,"question":6967,"component":722},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":6969,"answer":6970,"question":6971,"component":722},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":6973,"answer":6974,"question":6975,"component":722},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":6977,"answer":6978,"question":6979,"component":722},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":6981,"answer":6982,"question":6983,"component":722},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":6985,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":6997,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":6998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":6986,"component":39,"meta_info":6994,"block_image":6995,"cover_image":6996,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6987,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6988,"component":118,"meta_info":6989,"meta_title":7,"block_image":6990,"cover_image":6991,"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},[],[],{"type":752,"content":7000},[7001,7021,7025,7029,7034,7038,7050,7070,7074,7084,7087,7092,7103,7123,7128,7138,7166,7171,7181,7193,7198,7225,7229,7237],{"type":755,"content":7002},[7003,7005,7011,7013,7019],{"text":7004,"type":759},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":7006,"type":759,"marks":7007},"over two hours each day",[7008],{"type":764,"attrs":7009},{"href":7010,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":7012,"type":759}," on social media. The ",{"text":7014,"type":759,"marks":7015},"CDC",[7016],{"type":764,"attrs":7017},{"href":7018,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":7020,"type":759}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":755,"content":7022},[7023],{"text":7024,"type":759},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":755,"content":7026},[7027],{"text":7028,"type":759},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":772,"attrs":7030,"content":7031},{"level":774},[7032],{"text":7033,"type":759},"Benefits of a 30-Minute Boxing Workout",{"type":772,"attrs":7035,"content":7036},{"level":984},[7037],{"text":6963,"type":759},{"type":835,"attrs":7039},{"id":7040,"body":7041},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[7042],{"url":7043,"_uid":7044,"image":7045,"component":1889,"copyright_details":7049},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":7046,"alt":7047,"name":7,"focus":48,"title":7047,"filename":7048,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":755,"content":7051},[7052,7054,7060,7062,7068],{"text":7053,"type":759},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":7055,"type":759,"marks":7056},"heavy bag",[7057],{"type":764,"attrs":7058},{"href":7059,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":7061,"type":759},", is one of the most effective ways to reach your fitness goals and get in ",{"text":7063,"type":759,"marks":7064},"fantastic shape",[7065],{"type":764,"attrs":7066},{"href":7067,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":7069,"type":759},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":772,"attrs":7071,"content":7072},{"level":984},[7073],{"text":6967,"type":759},{"type":835,"attrs":7075},{"id":7040,"body":7076},[7077],{"url":7078,"_uid":7079,"image":7080,"component":1889,"copyright_details":7083},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":7081,"alt":7047,"name":7,"focus":48,"title":7047,"filename":7082,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":755,"content":7085},[7086],{"text":6966,"type":759},{"type":772,"attrs":7088,"content":7089},{"level":984},[7090],{"text":7091,"type":759},"Stress Relief",{"type":835,"attrs":7093},{"id":7040,"body":7094},[7095],{"url":7096,"_uid":7097,"image":7098,"component":1889,"copyright_details":7102},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":7099,"alt":7100,"name":7,"focus":48,"title":7100,"filename":7101,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":755,"content":7104},[7105,7107,7113,7115,7121],{"text":7106,"type":759},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":7108,"type":759,"marks":7109},"unleashing that stress",[7110],{"type":764,"attrs":7111},{"href":7112,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":7114,"type":759}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":7116,"type":759,"marks":7117},"safe and healthy outlet",[7118],{"type":764,"attrs":7119},{"href":7120,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":7122,"type":759}," for anyone who has ever felt the need to just get it all out.",{"type":772,"attrs":7124,"content":7125},{"level":984},[7126],{"text":7127,"type":759},"Mental Wellness",{"type":835,"attrs":7129},{"id":7040,"body":7130},[7131],{"url":7132,"_uid":7133,"image":7134,"component":1889,"copyright_details":7137},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":7135,"alt":7047,"name":7,"focus":48,"title":7047,"filename":7136,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":755,"content":7139},[7140,7142,7148,7150,7156,7158,7164],{"text":7141,"type":759},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":7143,"type":759,"marks":7144},"prevent age-related cognitive decline",[7145],{"type":764,"attrs":7146},{"href":7147,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":7149,"type":759},". Studies have also shown that as little as ",{"text":7151,"type":759,"marks":7152},"15 minutes per day",[7153],{"type":764,"attrs":7154},{"href":7155,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":7157,"type":759}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":7159,"type":759,"marks":7160},"regulate your emotional well-being",[7161],{"type":764,"attrs":7162},{"href":7163,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":7165,"type":759}," over time with consistent workouts.",{"type":772,"attrs":7167,"content":7168},{"level":984},[7169],{"text":7170,"type":759},"Convenience",{"type":835,"attrs":7172},{"id":7040,"body":7173},[7174],{"url":7175,"_uid":7176,"image":7177,"component":1889,"copyright_details":7180},{"id":7,"url":7,"linktype":1883,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":7178,"alt":7047,"name":7,"focus":48,"title":7047,"filename":7179,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":755,"content":7182},[7183,7185,7191],{"text":7184,"type":759},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":7186,"type":759,"marks":7187},"boxing training at home",[7188],{"type":764,"attrs":7189},{"href":7190,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":7192,"type":759},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":772,"attrs":7194,"content":7195},{"level":774},[7196],{"text":7197,"type":759},"30-Minute Throwdown",{"type":755,"content":7199},[7200,7202,7208,7210,7216,7218,7223],{"text":7201,"type":759},"You can start getting all the benefits of ",{"text":7203,"type":759,"marks":7204},"boxing at home",[7205],{"type":764,"attrs":7206},{"href":7207,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":7209,"type":759}," with no equipment at all. 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