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But how do you know which one is right for you? Here are 3 (three) things to consider when purchasing a medicine ball:\\n\\n1. Size\\nMedicine balls range in circumference, and the size doesn’t always determine the weight. Your trainer may be able to help you determine which size is appropriate for a specific workout. If you are choosing a single medicine ball for your home gym, select one you can easily hold with both hands and is about the size of your core.\\n\\n2. Weight\\nWhen it comes to medicine balls, heavier isn’t always better. Purchase a medicine ball that you can “feel” the weight of but isn’t too strenuous to lift a few times. Many medicine ball workouts incorporate constant contact with the ball and require you to lift with different parts of your body like your arms, legs and hips, so you want one that challenges you but that isn’t impossible to move.\\n\\n3. Texture and Material\\nMedicine balls can be hard and rigid or soft and plush, sometimes made of leather. The type of ball you use is dependent on your workout. If you are lifting with your legs and hips, you might opt for a softer ball. If your workout requires more tossing and bouncing, a rigid medicine ball might be more appropriate. It all comes down to comfort.","How do you choose a medicine ball?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"b5c297ad-8bf5-4df6-a10f-a8677fb1e555","This workout will consist of 5 parts: a warm-up, 3 rounds, and a cool down. Because this workout takes only 10-minutes the rounds are very fast paced. Before getting started make sure you are well hydrated, have comfortable footwear, and are wearing breathable clothing that allows you to move freely.","10-Minute Medicine Ball Workout",{"_uid":676,"answer":677,"question":678,"component":670},"07c8ef5a-b850-4a2a-a520-884eba578d81","Start with your feet slightly wider than shoulder-width apart, elbows high, holding the medicine ball at your chest\\nSlowly twist from side to side\\nSlightly pivot on your toes as you twist\\nContinue for 15 seconds","Torso Twist (15 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"4edae66b-91a1-4698-8ee9-584fb4da0518","Keeping your feet shoulder-width apart, raise the medicine ball above your head\\nSwing it back down to your hips in a steady, fluid motion\\nSlightly bend your knees as the ball comes down\\nContinue for 15 seconds","Lat Stretch (15 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"22c8e22e-cdbf-4613-8c69-bed01aae5399","From the same standing stance, bend forward, bringing the medicine ball to your knees, then to your toes, then back to your knees\\nThen, rise up, bringing the ball up above your head\\nWhen raising the ball above your head, come up on your tiptoes\\nRepeat with the same knees, toes, knees, ceiling pattern\\nContinue for 15 seconds","Skyscrapers (15 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"d4628bcf-4e03-4733-9edb-7cf134f3eede","Hold the medicine ball at your chest\\nRaise your left leg, bending at the knee, and make a large circle outward\\nRepeat with the right leg\\nContinue for 5 seconds","Hip Circles (5 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"c3fe6de2-5bb6-4dd0-8ab3-c6f4e87d9fbd","Hold the medicine ball at your chest and jog in place while bringing your knees up toward your navel\\nContinue for 10 seconds","High Knees (10 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"66e312ce-905b-4454-9dbe-65241913f7cf","Rest the medicine ball on the ground and prepare for Round 1","Rest (15 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"99b97d87-1455-4a16-8c63-99b57201ebd7","With your feet shoulder-width apart, hold the medicine ball at your chest\\nSquat and then thrust upward and raise the medicine ball above your head in a fluid motion\\nContinue for 30 seconds","Squat and Press (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"375d002e-c234-4e43-a571-229ec0daa9bd","Start with your feet shoulder-width apart\\nRaise the medicine ball above your head and then drive the ball down to the ground\\nWhen you release the ball, continue to drive your arms back behind your body\\nAs the ball bounces back up, catch it, and repeat\\nContinue for 30 seconds","Medicine Ball Slams (30 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"98922e16-f2ba-42ad-90d2-0bbfa6707227","Sit down, balancing on tail bone (your sits bones )with your back straight, knees bent, feet raised slightly off the ground, and heels together\\nHold the medicine ball at chest-level\\nTwist from side to side with the medicine ball while keeping your legs still\\nContinue for 30 seconds","Boxer’s Twist (30 seconds)",{"_uid":712,"answer":713,"question":714,"component":670},"6f64c594-6d4c-4ffb-a4aa-9f8e233844f4","Start with your feet shoulder-width apart and hold the medicine ball at your chest\\nStep forward with your left foot and your right foot back to come into a deep lunge\\nJump and switch your feet mid-air so that you land with your right foot forward and your left foot back in a deep lunge position\\nRepeat jumping and alternating front and back legs\\nContinue for 30 seconds","Jump Lunge (30 seconds)",{"_uid":716,"answer":717,"question":718,"component":670},"44333ecb-502d-4f89-87aa-142894b41895","Start with the medicine ball on the ground and at the front of your mat\\nPlace both hands on top of the medicine ball and come into a high plank position\\nComplete 4 mountain climbers, alternating each knee toward your elbows\\nDo a push-up\\nRepeat for 30 seconds\\nVariation: Instead of a push up, you can hold a high plank position","Mountain Climbers and Push-Up (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"19752ddf-6925-42d8-bc6a-18404f8b645b","Start with your feet shoulder-width apart\\nRaise the medicine ball above your head and then drive the ball down to the ground\\nWhen you release the ball, continue to drive your arms back behind your body\\nGrab the medicine ball as it bounces back up\\nBring it down to the ground, place both hands on it, and thrust both legs toward the back of the mat\\nJump your feet back up toward the front of the mat, stand, and raise the ball above your head\\nContinue for 30 seconds","Medicine Ball Slam and Sprawl (30 seconds)",{"_uid":724,"answer":725,"question":726,"component":670},"b7c5137d-e0f4-48d7-8bdd-572d9eaf2f38","Start with your feet shoulder-width apart\\nRaise the medicine ball above your head and then drive the ball down to the ground\\nWhen you release the ball, continue to drive your arms back behind your body\\nGrab the medicine ball as it bounces back up\\nBring it down to the ground, place both hands on top of it, and thrust both legs toward the back of the mat\\nComplete a push up\\nJump your feet back up toward the front of the mat, stand, and raise the ball above your head, and jump up\\nContinue for 30 seconds","Medicine Ball Slam Burpees (30 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"3cf8193e-9162-47ec-a3d7-1c5975e06e07","Start with the medicine ball on the ground\\nPlace both hands on top of the ball and come into a high plank position\\nFor 30 seconds, do mountain climbers as fast as you can","Mountain Climber Sprints (30 seconds)",{"_uid":732,"answer":733,"question":734,"component":670},"49f1173c-aca0-4e5a-bde5-0843574ef8a6","Begin your cool down with some deep breathing, in through the nose and out through the mouth\\nBring your left arm across the chest and and pull slightly with your opposite arm to stretch your shoulders\\nUsing that same arm, bring it behind your head and use your opposite hand to pull on your elbow to stretch your shoulder and oblique muscles\\nBend at the side to the right to feel the stretch in your left side\\nRepeat with the right arm on the other side","Shoulder Stretch",{"_uid":736,"answer":737,"question":738,"component":670},"5a88ac9b-a2b6-4975-9f9a-d6f958887f33","Without your medicine ball, bring your feet shoulder-width apart\\nTwist from side to side using your core muscles\\nYour feet will also slightly twist\\nContinue for several seconds as you catch your breath","Torso Twist",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":740,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":752,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":741,"component":39,"meta_info":749,"block_image":750,"cover_image":751,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":743,"component":118,"meta_info":744,"meta_title":7,"block_image":745,"cover_image":746,"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},[],[],{"name":755,"created_at":756,"published_at":757,"updated_at":758,"id":759,"uuid":760,"content":761,"slug":773,"full_slug":774,"sort_by_date":48,"position":446,"tag_list":775,"is_startpage":9,"parent_id":776,"meta_data":48,"group_id":777,"first_published_at":778,"release_id":48,"lang":60,"path":48,"alternates":779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":762,"_uid":763,"name":755,"photo":764,"component":768,"social_link_tiktok":769,"social_link_twitter":770,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":771,"social_link_linkedin":7,"social_link_instagram":772,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":765,"alt":755,"name":766,"focus":48,"title":755,"filename":767,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":781,"content":782},"doc",[783,789,793,800,804,810,814,819,823,828,832,836,840,846,860,865,869,897,901,926,930,961,965,991,995,1009,1013,1020,1025,1030,1040,1060,1065,1074,1105,1110,1119,1144,1149,1154,1159,1164,1173,1204,1209,1218,1238,1247,1261,1270,1275,1284,1324,1328,1333,1338,1343,1352,1397,1402,1411,1431,1436,1444,1449,1453,1485,1489,1517,1580,1585],{"type":784,"content":785},"paragraph",[786],{"text":787,"type":788},"This 10-minute medicine ball workout is a quick and easy way to get your muscles warm right from the comfort of your own home with just one piece of equipment.","text",{"type":784,"content":790},[791],{"text":792,"type":788},"For this workout, all you will need is a little bit of space and a medicine ball. Most medicine ball circuits require you to be in contact with the ball throughout, so depending on the routine, be sure you choose a ball you can lift and hold on to throughout the entire workout. Medicine balls can be found at most sporting goods stores, large retail stores, and online. If you already have a medicine ball skip ahead to the workout, if not, below is everything you need to know before purchasing one.",{"type":794,"attrs":795,"content":797},"heading",{"level":796},2,[798],{"text":799,"type":788},"What to Consider When Purchasing a Medicine Ball",{"type":784,"content":801},[802],{"text":803,"type":788},"Similar to free weights, medicine balls come in a variety of sizes, weights, and textures. But how do you know which one is right for you? Here are 3 (three) things to consider when purchasing a medicine ball:",{"type":794,"attrs":805,"content":807},{"level":806},3,[808],{"text":809,"type":788},"Size",{"type":784,"content":811},[812],{"text":813,"type":788},"Medicine balls range in circumference, and the size doesn’t always determine the weight. Your trainer may be able to help you determine which size is appropriate for a specific workout. If you are choosing a single medicine ball for your home gym, select one you can easily hold with both hands and is about the size of your core.",{"type":794,"attrs":815,"content":816},{"level":806},[817],{"text":818,"type":788},"Weight",{"type":784,"content":820},[821],{"text":822,"type":788},"When it comes to medicine balls, heavier isn’t always better. Purchase a medicine ball that you can “feel” the weight of but isn’t too strenuous to lift a few times. Many medicine ball workouts incorporate constant contact with the ball and require you to lift with different parts of your body like your arms, legs, and hips, so you want one that challenges you but that isn’t impossible to move.",{"type":794,"attrs":824,"content":825},{"level":806},[826],{"text":827,"type":788},"Texture and Material",{"type":784,"content":829},[830],{"text":831,"type":788},"Medicine balls can be hard and rigid or soft and plush, sometimes made of leather. The type of ball you use is dependent on your workout. If you are lifting with your legs and hips, you might opt for a softer ball. If your workout requires more tossing and bouncing, a rigid medicine ball might be more appropriate. It all comes down to comfort.",{"type":784,"content":833},[834],{"text":835,"type":788},"Now that you have selected your medicine ball, let's get started with your workout!",{"type":794,"attrs":837,"content":838},{"level":796},[839],{"text":674,"type":788},{"type":784,"content":841},[842,844],{"text":843,"type":788},"This workout consists of 5 parts: a warm-up, 3 rounds, and a cool down. Because this workout takes only 10-minutes the rounds are fast paced. Before getting started make sure you are well hydrated, have comfortable footwear, and are wearing breathable clothing that allows you to move freely.",{"type":845},"hard_break",{"type":847,"attrs":848},"blok",{"id":849,"body":850},"363c8837-64bc-4209-9a6a-d31712c79f6b",[851],{"_uid":852,"link":853,"image":855,"title":857,"component":859},"i-2d9ee7c9-42a9-42b0-a3ef-5dbc180aa1d9",{"id":7,"url":854,"linktype":13,"fieldtype":14,"cached_url":854},"https://youtu.be/DrBwtGqCoco",{"id":856,"alt":857,"name":7,"focus":48,"title":857,"filename":858,"copyright":7,"fieldtype":50},3458400,"10 Minute Medicine Ball Workout | Boxing Training","https://a.storyblok.com/f/115220/1244x700/5b82454ddf/10-minute-medicine-ball-workout-boxing-training-youtube-video.png","image_video_link",{"type":794,"attrs":861,"content":862},{"level":796},[863],{"text":864,"type":788},"Warm-Up (1 minute)",{"type":794,"attrs":866,"content":867},{"level":806},[868],{"text":678,"type":788},{"type":870,"content":871},"bullet_list",[872,879,885,891],{"type":873,"content":874},"list_item",[875],{"type":784,"content":876},[877],{"text":878,"type":788},"Start with your feet slightly wider than shoulder-width apart, elbows high, holding the medicine ball at your chest",{"type":873,"content":880},[881],{"type":784,"content":882},[883],{"text":884,"type":788},"Slowly twist from side to side",{"type":873,"content":886},[887],{"type":784,"content":888},[889],{"text":890,"type":788},"Slightly pivot on your toes as you twist",{"type":873,"content":892},[893],{"type":784,"content":894},[895],{"text":896,"type":788},"Continue for 15 seconds",{"type":794,"attrs":898,"content":899},{"level":806},[900],{"text":682,"type":788},{"type":870,"content":902},[903,909,915,921],{"type":873,"content":904},[905],{"type":784,"content":906},[907],{"text":908,"type":788},"Keeping your feet shoulder-width apart, raise the medicine ball above your head",{"type":873,"content":910},[911],{"type":784,"content":912},[913],{"text":914,"type":788},"Swing it back down to your hips in a steady, fluid motion",{"type":873,"content":916},[917],{"type":784,"content":918},[919],{"text":920,"type":788},"Slightly bend your knees as the ball comes down",{"type":873,"content":922},[923],{"type":784,"content":924},[925],{"text":896,"type":788},{"type":794,"attrs":927,"content":928},{"level":806},[929],{"text":686,"type":788},{"type":870,"content":931},[932,938,944,950,956],{"type":873,"content":933},[934],{"type":784,"content":935},[936],{"text":937,"type":788},"From the same standing stance, bend forward, bringing the medicine ball to your knees, then to your toes, then back to your knees",{"type":873,"content":939},[940],{"type":784,"content":941},[942],{"text":943,"type":788},"Then, rise up, bringing the ball up above your head",{"type":873,"content":945},[946],{"type":784,"content":947},[948],{"text":949,"type":788},"When raising the ball above your head, come up on your tiptoes",{"type":873,"content":951},[952],{"type":784,"content":953},[954],{"text":955,"type":788},"Repeat with the same knees, toes, knees, ceiling pattern",{"type":873,"content":957},[958],{"type":784,"content":959},[960],{"text":896,"type":788},{"type":794,"attrs":962,"content":963},{"level":806},[964],{"text":690,"type":788},{"type":870,"content":966},[967,973,979,985],{"type":873,"content":968},[969],{"type":784,"content":970},[971],{"text":972,"type":788},"Hold the medicine ball at your chest",{"type":873,"content":974},[975],{"type":784,"content":976},[977],{"text":978,"type":788},"Raise your left leg, bending at the knee, and make a large circle outward",{"type":873,"content":980},[981],{"type":784,"content":982},[983],{"text":984,"type":788},"Repeat with the right leg",{"type":873,"content":986},[987],{"type":784,"content":988},[989],{"text":990,"type":788},"Continue for 5 seconds",{"type":794,"attrs":992,"content":993},{"level":806},[994],{"text":694,"type":788},{"type":870,"content":996},[997,1003],{"type":873,"content":998},[999],{"type":784,"content":1000},[1001],{"text":1002,"type":788},"Hold the medicine ball at your chest and jog in place while bringing your knees up toward your navel",{"type":873,"content":1004},[1005],{"type":784,"content":1006},[1007],{"text":1008,"type":788},"Continue for 10 seconds",{"type":794,"attrs":1010,"content":1011},{"level":806},[1012],{"text":698,"type":788},{"type":870,"content":1014},[1015],{"type":873,"content":1016},[1017],{"type":784,"content":1018},[1019],{"text":697,"type":788},{"type":794,"attrs":1021,"content":1022},{"level":796},[1023],{"text":1024,"type":788},"Round 1 (3 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motion",{"type":873,"content":1055},[1056],{"type":784,"content":1057},[1058],{"text":1059,"type":788},"Continue for 30 seconds",{"type":794,"attrs":1061,"content":1062},{"level":806},[1063,1064],{"text":706,"type":788},{"type":845},{"type":847,"attrs":1066},{"id":849,"body":1067},[1068],{"_uid":1069,"image":1070,"component":1039},"i-7707aeaf-58fd-4d02-93f4-6fb973ee380f",{"id":1071,"alt":1072,"name":7,"focus":48,"title":1072,"filename":1073,"copyright":7,"fieldtype":50},3458776,"Coach PJ Doing Medicine Ball Slams","https://a.storyblok.com/f/115220/1380x700/07a4d21ec2/medicine_ball_slams.png",{"type":870,"content":1075},[1076,1082,1088,1094,1100],{"type":873,"content":1077},[1078],{"type":784,"content":1079},[1080],{"text":1081,"type":788},"Start with your feet shoulder-width apart",{"type":873,"content":1083},[1084],{"type":784,"content":1085},[1086],{"text":1087,"type":788},"Raise the medicine ball above your head and then drive the ball down to the ground",{"type":873,"content":1089},[1090],{"type":784,"content":1091},[1092],{"text":1093,"type":788},"When you release the ball, continue to drive your arms back behind your body",{"type":873,"content":1095},[1096],{"type":784,"content":1097},[1098],{"text":1099,"type":788},"As the ball bounces back up, catch it, and repeat",{"type":873,"content":1101},[1102],{"type":784,"content":1103},[1104],{"text":1059,"type":788},{"type":794,"attrs":1106,"content":1107},{"level":806},[1108,1109],{"text":710,"type":788},{"type":845},{"type":847,"attrs":1111},{"id":849,"body":1112},[1113],{"_uid":1114,"image":1115,"component":1039},"i-f30f233f-6b3f-4ec3-b3a4-421d4c0ee955",{"id":1116,"alt":1117,"name":7,"focus":48,"title":1117,"filename":1118,"copyright":7,"fieldtype":50},3458786,"Coach PJ Doing Boxer Twists With a Medicine Ball","https://a.storyblok.com/f/115220/1380x700/4f03a89761/boxer_twists.png",{"type":870,"content":1120},[1121,1127,1133,1139],{"type":873,"content":1122},[1123],{"type":784,"content":1124},[1125],{"text":1126,"type":788},"Sit down, balancing on tail bone (your sits bones )with your back straight, knees bent, feet raised slightly off the ground, and heels together",{"type":873,"content":1128},[1129],{"type":784,"content":1130},[1131],{"text":1132,"type":788},"Hold the medicine ball at chest-level",{"type":873,"content":1134},[1135],{"type":784,"content":1136},[1137],{"text":1138,"type":788},"Twist from side to side with the medicine ball while keeping your legs still",{"type":873,"content":1140},[1141],{"type":784,"content":1142},[1143],{"text":1059,"type":788},{"type":794,"attrs":1145,"content":1146},{"level":806},[1147],{"text":1148,"type":788},"Repeat for a total of 2 circuits",{"type":794,"attrs":1150,"content":1151},{"level":796},[1152],{"text":1153,"type":788},"Round 2 (3 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lunge",{"type":873,"content":1188},[1189],{"type":784,"content":1190},[1191],{"text":1192,"type":788},"Jump and switch your feet mid-air so that you land with your right foot forward and your left foot back in a deep lunge position",{"type":873,"content":1194},[1195],{"type":784,"content":1196},[1197],{"text":1198,"type":788},"Repeat jumping and alternating front and back legs",{"type":873,"content":1200},[1201],{"type":784,"content":1202},[1203],{"text":1059,"type":788},{"type":794,"attrs":1205,"content":1206},{"level":806},[1207,1208],{"text":718,"type":788},{"type":845},{"type":847,"attrs":1210},{"id":849,"body":1211},[1212],{"_uid":1213,"image":1214,"component":1039},"i-88a7b8be-c7e8-4e6c-87d7-2f30474e72c1",{"id":1215,"alt":1216,"name":7,"focus":48,"title":1216,"filename":1217,"copyright":7,"fieldtype":50},3458829,"Coach PJ Doing Medicine Ball Mountain 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head",{"type":873,"content":1320},[1321],{"type":784,"content":1322},[1323],{"text":1059,"type":788},{"type":794,"attrs":1325,"content":1326},{"level":806},[1327],{"text":1148,"type":788},{"type":794,"attrs":1329,"content":1330},{"level":796},[1331],{"text":1332,"type":788},"Round 3 (3 minutes)",{"type":794,"attrs":1334,"content":1335},{"level":806},[1336],{"text":1337,"type":788},"Rest (30 seconds)",{"type":794,"attrs":1339,"content":1340},{"level":806},[1341,1342],{"text":726,"type":788},{"type":845},{"type":847,"attrs":1344},{"id":849,"body":1345},[1346],{"_uid":1347,"image":1348,"component":1039},"i-12385e8a-0553-4551-8362-7da3617df2b2",{"id":1349,"alt":1350,"name":7,"focus":48,"title":1350,"filename":1351,"copyright":7,"fieldtype":50},3458865,"Coach PJ Doing Medicine Ball Slams & Burpees","https://a.storyblok.com/f/115220/1380x700/c0d98bbdba/medicine_ball_slams_burpees.png",{"type":870,"content":1353},[1354,1359,1364,1369,1374,1380,1386,1392],{"type":873,"content":1355},[1356],{"type":784,"content":1357},[1358],{"text":1081,"type":788},{"type":873,"content":1360},[1361],{"type":784,"content":1362},[1363],{"text":1087,"type":788},{"type":873,"content":1365},[1366],{"type":784,"content":1367},[1368],{"text":1093,"type":788},{"type":873,"content":1370},[1371],{"type":784,"content":1372},[1373],{"text":1306,"type":788},{"type":873,"content":1375},[1376],{"type":784,"content":1377},[1378],{"text":1379,"type":788},"Bring it down to the ground, place both hands on top of it, and thrust both legs toward the back of the mat",{"type":873,"content":1381},[1382],{"type":784,"content":1383},[1384],{"text":1385,"type":788},"Complete a push up",{"type":873,"content":1387},[1388],{"type":784,"content":1389},[1390],{"text":1391,"type":788},"Jump your feet back up toward the front of the mat, stand, and raise the ball above your head, and jump up",{"type":873,"content":1393},[1394],{"type":784,"content":1395},[1396],{"text":1059,"type":788},{"type":794,"attrs":1398,"content":1399},{"level":806},[1400,1401],{"text":730,"type":788},{"type":845},{"type":847,"attrs":1403},{"id":849,"body":1404},[1405],{"_uid":1406,"image":1407,"component":1039},"i-c7da1dfd-3da7-4494-b67d-c23e10899411",{"id":1408,"alt":1409,"name":7,"focus":48,"title":1409,"filename":1410,"copyright":7,"fieldtype":50},3458845,"Coach PJ Doing Mountain Climbers","https://a.storyblok.com/f/115220/1380x700/afcd79b496/mountain_climbers.png",{"type":870,"content":1412},[1413,1419,1425],{"type":873,"content":1414},[1415],{"type":784,"content":1416},[1417],{"text":1418,"type":788},"Start with the medicine ball on the ground",{"type":873,"content":1420},[1421],{"type":784,"content":1422},[1423],{"text":1424,"type":788},"Place both hands on top of the ball and come into a high plank position",{"type":873,"content":1426},[1427],{"type":784,"content":1428},[1429],{"text":1430,"type":788},"For 30 seconds, do mountain climbers as fast as you can",{"type":794,"attrs":1432,"content":1433},{"level":806},[1434],{"text":1435,"type":788},"Repeat",{"type":870,"content":1437},[1438],{"type":873,"content":1439},[1440],{"type":784,"content":1441},[1442],{"text":1443,"type":788},"This time, do the Medicine Ball Slam Burpees for 1 minute",{"type":794,"attrs":1445,"content":1446},{"level":796},[1447],{"text":1448,"type":788},"Cool Down",{"type":794,"attrs":1450,"content":1451},{"level":806},[1452],{"text":734,"type":788},{"type":870,"content":1454},[1455,1461,1467,1473,1479],{"type":873,"content":1456},[1457],{"type":784,"content":1458},[1459],{"text":1460,"type":788},"Begin your cool down with some deep breathing, in through the nose and out through the mouth",{"type":873,"content":1462},[1463],{"type":784,"content":1464},[1465],{"text":1466,"type":788},"Bring your left arm across the chest and and pull slightly with your opposite arm to stretch your shoulders",{"type":873,"content":1468},[1469],{"type":784,"content":1470},[1471],{"text":1472,"type":788},"Using that same arm, bring it behind your head and use your opposite hand to pull on your elbow to stretch your shoulder and oblique muscles",{"type":873,"content":1474},[1475],{"type":784,"content":1476},[1477],{"text":1478,"type":788},"Bend at the side to the right to feel the stretch in your left side",{"type":873,"content":1480},[1481],{"type":784,"content":1482},[1483],{"text":1484,"type":788},"Repeat with the right arm on the other side",{"type":794,"attrs":1486,"content":1487},{"level":806},[1488],{"text":738,"type":788},{"type":870,"content":1490},[1491,1497,1511],{"type":873,"content":1492},[1493],{"type":784,"content":1494},[1495],{"text":1496,"type":788},"Without your medicine ball, bring your feet shoulder-width apart",{"type":873,"content":1498},[1499,1503],{"type":784,"content":1500},[1501],{"text":1502,"type":788},"Twist from side to side using your core muscles",{"type":870,"content":1504},[1505],{"type":873,"content":1506},[1507],{"type":784,"content":1508},[1509],{"text":1510,"type":788},"Your feet will also slightly twist",{"type":873,"content":1512},[1513],{"type":784,"content":1514},[1515],{"text":1516,"type":788},"Continue for several seconds as you catch your breath",{"type":784,"content":1518},[1519,1521,1522,1523,1525,1531,1539,1544,1546,1550,1556,1558,1562,1568,1574,1578],{"text":1520,"type":788},"And you’re done! Those 10 minutes likely had you sweating and ready to take on the day – or another workout! Add this routine to your boxing training 2-4 times a week for the best results.",{"type":845},{"type":845},{"text":1524,"type":788},"Want more 10 minute workouts? Check out the FightCamp ",{"text":1526,"type":788,"marks":1527}," ",[1528],{"type":1529,"attrs":1530},"styled",{"class":7},{"text":1532,"type":788,"marks":1533},"YouTube Channel",[1534],{"type":1535,"attrs":1536},"link",{"href":1537,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://bit.ly/3oYefXf","_blank",{"text":1540,"type":788,"marks":1541},"  ",[1542],{"type":1529,"attrs":1543},{"class":7},{"text":1545,"type":788},"and ",{"text":1526,"type":788,"marks":1547},[1548],{"type":1529,"attrs":1549},{"class":7},{"text":1551,"type":788,"marks":1552},"Blog",[1553],{"type":1535,"attrs":1554},{"href":1555,"uuid":48,"anchor":48,"target":1538,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1557,"type":788},". We have all of the workout variations you need to take your ",{"text":1526,"type":788,"marks":1559},[1560],{"type":1529,"attrs":1561},{"class":7},{"text":1563,"type":788,"marks":1564},"at-home boxing and kickboxing training",[1565],{"type":1535,"attrs":1566},{"href":1567,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1526,"type":788,"marks":1569},[1570,1572],{"type":1535,"attrs":1571},{"href":1567,"uuid":48,"anchor":48,"target":1538,"linktype":13},{"type":1529,"attrs":1573},{"class":7},{"text":1526,"type":788,"marks":1575},[1576],{"type":1529,"attrs":1577},{"class":7},{"text":1579,"type":788},"to the next level!",{"type":794,"attrs":1581,"content":1582},{"level":806},[1583],{"text":1584,"type":788},"Related Articles",{"type":784,"content":1586},[1587,1593,1594,1600,1601,1607,1608],{"text":1588,"type":788,"marks":1589},"Top 5 Kettlebell Exercises For Fighters",[1590],{"type":1535,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-kettlebell-exercises-for-fighters/",{"type":845},{"text":1595,"type":788,"marks":1596},"Top 5 Stability Ball Exercises for Boxers",[1597],{"type":1535,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-stability-ball-exercises-for-boxers/",{"type":845},{"text":1602,"type":788,"marks":1603},"Coach PJ’s #DadBod Workout",[1604],{"type":1535,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/coach-pj-s-dadbod-workout/",{"type":845},{"text":1609,"type":788,"marks":1610},"3 Boxing Combos Inspired By Champion Boxers",[1611],{"type":1535,"attrs":1612},{"href":1613,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/3-boxing-combos-inspired-by-champion-boxers/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1615,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1620,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1621,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1616,"component":118,"meta_info":1617,"meta_title":7,"block_image":1618,"cover_image":1619,"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},[],[],"2022-03-01 00:00","article",{"_uid":1625,"title":657,"plugin":43,"description":1626},"c6255518-19f5-4915-b555-338f9942bd01","Feel the burn with this all-level 10-minute medicine ball workout. Choose your medicine ball weight and size and get moving with FightCamp Trainer Coach PJ!",{"id":1628,"alt":657,"name":7,"focus":48,"title":657,"filename":1629,"copyright":7,"fieldtype":50},3458396,"https://a.storyblok.com/f/115220/2400x990/193f554885/10-minute-medicine-ball-workout-for-boxing.png",[],[],"10-minute-medicine-ball-workout-for-boxing","blogs/10-minute-medicine-ball-workout-for-boxing",-2760,[1636,1637],"featured","home-trending",60887917,"08ffdd0c-0914-4e30-a4f8-8d4eacf5d908","2022-01-10T02:30:00.000Z","training/{{story.slug}}",[],["Reactive",1644],[1645,1975,2316,2495,2668,2856],{"name":1646,"created_at":1647,"published_at":1648,"updated_at":1649,"id":1650,"uuid":1651,"content":1652,"slug":1969,"full_slug":1970,"sort_by_date":48,"position":1971,"tag_list":1972,"is_startpage":9,"parent_id":1638,"meta_data":48,"group_id":1973,"first_published_at":1648,"release_id":48,"lang":60,"path":1641,"alternates":1974,"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":1653,"faqs":1654,"title":1646,"topic":1687,"author":1702,"content":1703,"category":1951,"schedule":1959,"component":1623,"meta_info":1960,"cover_image":1964,"description":1963,"contributors":1968},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1655,1659,1663,1667,1671,1675,1679,1683],{"_uid":1656,"answer":1657,"question":1658,"component":670},"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":1660,"answer":1661,"question":1662,"component":670},"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":1664,"answer":1665,"question":1666,"component":670},"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":1668,"answer":1669,"question":1670,"component":670},"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":1672,"answer":1673,"question":1674,"component":670},"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":1676,"answer":1677,"question":1678,"component":670},"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":1680,"answer":1681,"question":1682,"component":670},"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":1684,"answer":1685,"question":1686,"component":670},"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":1688,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1689,"component":39,"meta_info":1697,"block_image":1698,"cover_image":1699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1691,"component":118,"meta_info":1692,"meta_title":7,"block_image":1693,"cover_image":1694,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":781,"content":1704},[1705,1725,1729,1733,1738,1742,1755,1775,1779,1789,1792,1797,1808,1828,1833,1843,1871,1876,1886,1898,1903,1930,1935,1947],{"type":784,"content":1706},[1707,1709,1715,1717,1723],{"text":1708,"type":788},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1710,"type":788,"marks":1711},"over two hours each day",[1712],{"type":1535,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1716,"type":788}," on social media. The ",{"text":1718,"type":788,"marks":1719},"CDC",[1720],{"type":1535,"attrs":1721},{"href":1722,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1724,"type":788}," 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":784,"content":1726},[1727],{"text":1728,"type":788},"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":784,"content":1730},[1731],{"text":1732,"type":788},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":794,"attrs":1734,"content":1735},{"level":796},[1736],{"text":1737,"type":788},"Benefits of a 30-Minute Boxing Workout",{"type":794,"attrs":1739,"content":1740},{"level":806},[1741],{"text":1666,"type":788},{"type":847,"attrs":1743},{"id":1744,"body":1745},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1746],{"url":1747,"_uid":1749,"image":1750,"component":1039,"copyright_details":1754},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1751,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1753,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":784,"content":1756},[1757,1759,1765,1767,1773],{"text":1758,"type":788},"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":1760,"type":788,"marks":1761},"heavy bag",[1762],{"type":1535,"attrs":1763},{"href":1764,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1766,"type":788},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1768,"type":788,"marks":1769},"fantastic shape",[1770],{"type":1535,"attrs":1771},{"href":1772,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1774,"type":788},". 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":794,"attrs":1776,"content":1777},{"level":806},[1778],{"text":1670,"type":788},{"type":847,"attrs":1780},{"id":1744,"body":1781},[1782],{"url":1783,"_uid":1784,"image":1785,"component":1039,"copyright_details":1788},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1786,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1787,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":784,"content":1790},[1791],{"text":1669,"type":788},{"type":794,"attrs":1793,"content":1794},{"level":806},[1795],{"text":1796,"type":788},"Stress Relief",{"type":847,"attrs":1798},{"id":1744,"body":1799},[1800],{"url":1801,"_uid":1802,"image":1803,"component":1039,"copyright_details":1807},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1804,"alt":1805,"name":7,"focus":48,"title":1805,"filename":1806,"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":784,"content":1809},[1810,1812,1818,1820,1826],{"text":1811,"type":788},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1813,"type":788,"marks":1814},"unleashing that stress",[1815],{"type":1535,"attrs":1816},{"href":1817,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1819,"type":788}," 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":1821,"type":788,"marks":1822},"safe and healthy outlet",[1823],{"type":1535,"attrs":1824},{"href":1825,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1827,"type":788}," for anyone who has ever felt the need to just get it all out.",{"type":794,"attrs":1829,"content":1830},{"level":806},[1831],{"text":1832,"type":788},"Mental Wellness",{"type":847,"attrs":1834},{"id":1744,"body":1835},[1836],{"url":1837,"_uid":1838,"image":1839,"component":1039,"copyright_details":1842},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1840,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1841,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":784,"content":1844},[1845,1847,1853,1855,1861,1863,1869],{"text":1846,"type":788},"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":1848,"type":788,"marks":1849},"prevent age-related cognitive decline",[1850],{"type":1535,"attrs":1851},{"href":1852,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1854,"type":788},". Studies have also shown that as little as ",{"text":1856,"type":788,"marks":1857},"15 minutes per day",[1858],{"type":1535,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1862,"type":788}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1864,"type":788,"marks":1865},"regulate your emotional well-being",[1866],{"type":1535,"attrs":1867},{"href":1868,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1870,"type":788}," over time with consistent workouts.",{"type":794,"attrs":1872,"content":1873},{"level":806},[1874],{"text":1875,"type":788},"Convenience",{"type":847,"attrs":1877},{"id":1744,"body":1878},[1879],{"url":1880,"_uid":1881,"image":1882,"component":1039,"copyright_details":1885},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1883,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1884,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":784,"content":1887},[1888,1890,1896],{"text":1889,"type":788},"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":1891,"type":788,"marks":1892},"boxing training at home",[1893],{"type":1535,"attrs":1894},{"href":1895,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1897,"type":788},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":794,"attrs":1899,"content":1900},{"level":796},[1901],{"text":1902,"type":788},"30-Minute Throwdown",{"type":784,"content":1904},[1905,1907,1913,1915,1921,1923,1928],{"text":1906,"type":788},"You can start getting all the benefits of ",{"text":1908,"type":788,"marks":1909},"boxing at home",[1910],{"type":1535,"attrs":1911},{"href":1912,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1914,"type":788}," with no equipment at all. ",{"text":1916,"type":788,"marks":1917},"Shadowboxing",[1918],{"type":1535,"attrs":1919},{"href":1920,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1922,"type":788}," 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 ",{"text":1760,"type":788,"marks":1924},[1925],{"type":1535,"attrs":1926},{"href":1927,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1929,"type":788}," to your home gym can be life-changing.",{"type":794,"attrs":1931,"content":1932},{"level":796},[1933],{"text":1934,"type":788},"Train Like a Fighter",{"type":784,"content":1936},[1937,1939,1945],{"text":1938,"type":788},"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":1940,"type":788,"marks":1941},"FightCamp",[1942],{"type":1535,"attrs":1943},{"href":1944,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1946,"type":788}," 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":784,"content":1948},[1949],{"text":1950,"type":788},"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":1952,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1957,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1953,"component":118,"meta_info":1954,"meta_title":7,"block_image":1955,"cover_image":1956,"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},[],[],"2022-12-05 00:00",{"_uid":1961,"title":1962,"plugin":43,"description":1963},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1965,"alt":1966,"name":7,"focus":48,"title":1966,"filename":1967,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1636],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1976,"created_at":1977,"published_at":1978,"updated_at":1979,"id":1980,"uuid":1981,"content":1982,"slug":2310,"full_slug":2311,"sort_by_date":48,"position":2312,"tag_list":2313,"is_startpage":9,"parent_id":1638,"meta_data":48,"group_id":2314,"first_published_at":1978,"release_id":48,"lang":60,"path":1641,"alternates":2315,"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":1983,"faqs":1984,"title":1976,"topic":2033,"author":760,"content":2048,"category":2293,"schedule":2301,"component":1623,"meta_info":2302,"cover_image":2306,"description":2305,"contributors":2309},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1985,1989,1993,1997,2001,2005,2009,2013,2017,2021,2025,2029],{"_uid":1986,"answer":1987,"question":1988,"component":670},"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":1990,"answer":1991,"question":1992,"component":670},"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":1994,"answer":1995,"question":1996,"component":670},"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":1998,"answer":1999,"question":2000,"component":670},"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":2002,"answer":2003,"question":2004,"component":670},"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":2006,"answer":2007,"question":2008,"component":670},"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":2010,"answer":2011,"question":2012,"component":670},"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":2014,"answer":2015,"question":2016,"component":670},"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":2018,"answer":2019,"question":2020,"component":670},"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":2022,"answer":2023,"question":2024,"component":670},"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":2026,"answer":2027,"question":2028,"component":670},"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":2030,"answer":2031,"question":2032,"component":670},"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":2034,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2046,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2047,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2035,"component":39,"meta_info":2043,"block_image":2044,"cover_image":2045,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2036,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2041,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2042,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2037,"component":118,"meta_info":2038,"meta_title":7,"block_image":2039,"cover_image":2040,"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":781,"content":2049},[2050,2070,2082,2094,2099,2103,2114,2118,2132,2136,2141,2144,2148,2159,2171,2175,2178,2183,2194,2206,2210,2213,2218,2229,2233,2237,2241,2244,2249,2260,2264,2268,2272,2277,2281,2289],{"type":784,"content":2051},[2052,2054,2060,2062,2068],{"text":2053,"type":788},"Out of the ",{"text":2055,"type":788,"marks":2056},"six (6) basic punches",[2057],{"type":1535,"attrs":2058},{"href":2059,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2061,"type":788}," in boxing, punch number one is the ",{"text":2063,"type":788,"marks":2064},"jab",[2065],{"type":1535,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2069,"type":788},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":784,"content":2071},[2072,2074,2080],{"text":2073,"type":788},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2075,"type":788,"marks":2076},"Coach PJ",[2077],{"type":1535,"attrs":2078},{"href":2079,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2081,"type":788}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":847,"attrs":2083},{"id":2084,"body":2085},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2086],{"_uid":2087,"link":2088,"image":2090,"title":2092,"component":859},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2089,"linktype":13,"fieldtype":14,"cached_url":2089},"https://youtu.be/JM-8c3EqwZg",{"id":2091,"alt":2092,"name":7,"focus":48,"title":2092,"filename":2093,"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":794,"attrs":2095,"content":2096},{"level":796},[2097],{"text":2098,"type":788},"5 Most Common Jab Mistakes",{"type":794,"attrs":2100,"content":2101},{"level":806},[2102],{"text":1996,"type":788},{"type":847,"attrs":2104},{"id":2084,"body":2105},[2106],{"url":2107,"_uid":2108,"image":2109,"component":1039,"copyright_details":2113},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2110,"alt":2111,"name":7,"focus":48,"title":2111,"filename":2112,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":784,"content":2115},[2116],{"text":2117,"type":788},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":870,"content":2119},[2120,2126],{"type":873,"content":2121},[2122],{"type":784,"content":2123},[2124],{"text":2125,"type":788},"While extending the arm to punch",{"type":873,"content":2127},[2128],{"type":784,"content":2129},[2130],{"text":2131,"type":788},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":784,"content":2133},[2134],{"text":2135,"type":788},"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":794,"attrs":2137,"content":2138},{"level":806},[2139],{"text":2140,"type":788},"How To Fix It:",{"type":784,"content":2142},[2143],{"text":1999,"type":788},{"type":794,"attrs":2145,"content":2146},{"level":806},[2147],{"text":2004,"type":788},{"type":847,"attrs":2149},{"id":2084,"body":2150},[2151],{"url":2152,"_uid":2153,"image":2154,"component":1039,"copyright_details":2158},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2155,"alt":2156,"name":7,"focus":48,"title":2156,"filename":2157,"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":784,"content":2160},[2161,2163,2169],{"text":2162,"type":788},"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":2164,"type":788,"marks":2165},"hook",[2166],{"type":1535,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2170,"type":788}," 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":794,"attrs":2172,"content":2173},{"level":806},[2174],{"text":2140,"type":788},{"type":784,"content":2176},[2177],{"text":2007,"type":788},{"type":794,"attrs":2179,"content":2180},{"level":806},[2181],{"text":2182,"type":788},"3. Pushing the Jab",{"type":847,"attrs":2184},{"id":2084,"body":2185},[2186],{"url":2187,"_uid":2188,"image":2189,"component":1039,"copyright_details":2193},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2190,"alt":2191,"name":7,"focus":48,"title":2191,"filename":2192,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":784,"content":2195},[2196,2198,2204],{"text":2197,"type":788},"“Pushing the jab” means leaning into the punch. In your ",{"text":2199,"type":788,"marks":2200},"boxing stance",[2201],{"type":1535,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2205,"type":788},", 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":794,"attrs":2207,"content":2208},{"level":806},[2209],{"text":2140,"type":788},{"type":784,"content":2211},[2212],{"text":2015,"type":788},{"type":794,"attrs":2214,"content":2215},{"level":806},[2216],{"text":2217,"type":788},"4. Flaring Your Elbows",{"type":847,"attrs":2219},{"id":2084,"body":2220},[2221],{"url":2222,"_uid":2223,"image":2224,"component":1039,"copyright_details":2228},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2225,"alt":2226,"name":7,"focus":48,"title":2226,"filename":2227,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":784,"content":2230},[2231],{"text":2232,"type":788},"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":784,"content":2234},[2235],{"text":2236,"type":788},"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":794,"attrs":2238,"content":2239},{"level":806},[2240],{"text":2140,"type":788},{"type":784,"content":2242},[2243],{"text":2023,"type":788},{"type":794,"attrs":2245,"content":2246},{"level":806},[2247],{"text":2248,"type":788},"5. Not Jabbing Enough",{"type":847,"attrs":2250},{"id":2084,"body":2251},[2252],{"url":2253,"_uid":2254,"image":2255,"component":1039,"copyright_details":2259},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2256,"alt":2257,"name":7,"focus":48,"title":2257,"filename":2258,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":784,"content":2261},[2262],{"text":2263,"type":788},"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":794,"attrs":2265,"content":2266},{"level":806},[2267],{"text":2140,"type":788},{"type":784,"content":2269},[2270],{"text":2271,"type":788},"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":794,"attrs":2273,"content":2274},{"level":796},[2275],{"text":2276,"type":788},"Keep On Jabbing",{"type":784,"content":2278},[2279],{"text":2280,"type":788},"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":784,"content":2282},[2283,2284,2288],{"text":1938,"type":788},{"text":1940,"type":788,"marks":2285},[2286],{"type":1535,"attrs":2287},{"href":1944,"uuid":48,"anchor":48,"target":1538,"linktype":13},{"text":1946,"type":788},{"type":784,"content":2290},[2291],{"text":2292,"type":788},"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":2294,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2299,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2295,"component":118,"meta_info":2296,"meta_title":7,"block_image":2297,"cover_image":2298,"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":2303,"title":2304,"plugin":43,"description":2305},"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":2307,"alt":1976,"name":7,"focus":48,"title":1976,"filename":2308,"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,[1636],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2317,"created_at":2318,"published_at":2319,"updated_at":2320,"id":2321,"uuid":2322,"content":2323,"slug":2489,"full_slug":2490,"sort_by_date":48,"position":2491,"tag_list":2492,"is_startpage":9,"parent_id":1638,"meta_data":48,"group_id":2493,"first_published_at":2319,"release_id":48,"lang":60,"path":1641,"alternates":2494,"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":2324,"faqs":2325,"title":2317,"topic":2334,"author":2349,"content":2350,"category":2470,"schedule":2478,"component":1623,"meta_info":2479,"cover_image":2483,"description":2487,"contributors":2488},"c6387572-343f-40bf-8172-852035367c90",[2326,2330],{"_uid":2327,"answer":2328,"question":2329,"component":670},"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":2331,"answer":2332,"question":2333,"component":670},"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":2335,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2347,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2348,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2336,"component":39,"meta_info":2344,"block_image":2345,"cover_image":2346,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2337,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2342,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2343,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2338,"component":118,"meta_info":2339,"meta_title":7,"block_image":2340,"cover_image":2341,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":781,"content":2351},[2352,2357,2360,2365,2370,2374,2379,2383,2388,2401,2406,2419,2424,2428,2433,2444,2449,2453,2457,2467],{"type":794,"attrs":2353,"content":2354},{"level":796},[2355],{"text":2356,"type":788},"Boxing Gym Culture",{"type":784,"content":2358},[2359],{"text":2332,"type":788},{"type":794,"attrs":2361,"content":2362},{"level":796},[2363],{"text":2364,"type":788},"What Are the Basic Boxing Gym Rules? ",{"type":794,"attrs":2366,"content":2367},{"level":806},[2368],{"text":2369,"type":788},"Yes Coach, No Coach",{"type":784,"content":2371},[2372],{"text":2373,"type":788},"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":794,"attrs":2375,"content":2376},{"level":806},[2377],{"text":2378,"type":788},"Sharing is Caring",{"type":784,"content":2380},[2381],{"text":2382,"type":788},"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":794,"attrs":2384,"content":2385},{"level":806},[2386],{"text":2387,"type":788},"Keep it Clean",{"type":784,"content":2389},[2390,2392,2399],{"text":2391,"type":788},"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":2393,"type":788,"marks":2394},"clean it off.",[2395],{"type":1535,"attrs":2396},{"href":2397,"uuid":48,"anchor":48,"custom":2398,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2400,"type":788}," 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":794,"attrs":2402,"content":2403},{"level":806},[2404],{"text":2405,"type":788},"No Killers in Sparring",{"type":784,"content":2407},[2408,2410,2417],{"text":2409,"type":788},"In most boxing gym workouts you will find yourself ",{"text":2411,"type":788,"marks":2412},"sparring",[2413],{"type":1535,"attrs":2414},{"href":2415,"uuid":48,"anchor":48,"custom":2416,"target":1538,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2418,"type":788},". 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":794,"attrs":2420,"content":2421},{"level":806},[2422],{"text":2423,"type":788},"Don’t Dump Your Weights",{"type":784,"content":2425},[2426],{"text":2427,"type":788},"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":794,"attrs":2429,"content":2430},{"level":806},[2431],{"text":2432,"type":788},"Leave the Weightcut Fighter Alone",{"type":784,"content":2434},[2435,2437,2442],{"text":2436,"type":788},"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":2438,"type":788,"marks":2439},"leave them alone.",[2440],{"type":2441},"italic",{"text":2443,"type":788}," 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":794,"attrs":2445,"content":2446},{"level":806},[2447],{"text":2448,"type":788},"The Golden Rule",{"type":784,"content":2450},[2451],{"text":2452,"type":788},"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":794,"attrs":2454,"content":2455},{"level":796},[2456],{"text":1934,"type":788},{"type":784,"content":2458},[2459,2460,2465],{"text":1938,"type":788},{"text":1940,"type":788,"marks":2461},[2462],{"type":1535,"attrs":2463},{"href":1944,"uuid":48,"anchor":48,"custom":2464,"target":1538,"linktype":13},{},{"text":2466,"type":788}," 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":784,"content":2468},[2469],{"text":2292,"type":788},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2471,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2476,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2472,"component":118,"meta_info":2473,"meta_title":7,"block_image":2474,"cover_image":2475,"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":2480,"title":2481,"plugin":43,"description":2482},"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":2484,"alt":2485,"name":7,"focus":7,"title":2485,"filename":2486,"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,[1636],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2496,"created_at":2497,"published_at":2498,"updated_at":2499,"id":2500,"uuid":2501,"content":2502,"slug":2661,"full_slug":2662,"sort_by_date":48,"position":2663,"tag_list":2664,"is_startpage":9,"parent_id":1638,"meta_data":48,"group_id":2665,"first_published_at":2666,"release_id":48,"lang":60,"path":1641,"alternates":2667,"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":2503,"faqs":2504,"title":2496,"topic":2521,"author":2349,"content":2536,"category":2643,"schedule":2651,"component":1623,"meta_info":2652,"cover_image":2656,"description":2659,"contributors":2660},"af46e437-bfbd-4a28-91a2-df5259454628",[2505,2509,2513,2517],{"_uid":2506,"answer":2507,"question":2508,"component":670},"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?",{"_uid":2510,"answer":2511,"question":2512,"component":670},"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":2514,"answer":2515,"question":2516,"component":670},"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":2518,"answer":2519,"question":2520,"component":670},"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":2522,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2534,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2535,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2523,"component":39,"meta_info":2531,"block_image":2532,"cover_image":2533,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2525,"component":118,"meta_info":2526,"meta_title":7,"block_image":2527,"cover_image":2528,"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":781,"content":2537},[2538,2551,2556,2560,2565,2569,2583,2588,2601,2606,2610,2623,2627,2631,2640],{"type":784,"content":2539},[2540,2542,2549],{"text":2541,"type":788},"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":2543,"type":788,"marks":2544},"Strength training",[2545],{"type":1535,"attrs":2546},{"href":2547,"uuid":48,"anchor":48,"custom":2548,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2550,"type":788}," 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":794,"attrs":2552,"content":2553},{"level":796},[2554],{"text":2555,"type":788},"Why do Boxers Train Their Neck?",{"type":784,"content":2557},[2558],{"text":2559,"type":788},"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":794,"attrs":2561,"content":2562},{"level":796},[2563],{"text":2564,"type":788},"How do Boxers Strength Train Their Neck?",{"type":784,"content":2566},[2567],{"text":2568,"type":788},"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":870,"content":2570},[2571,2577],{"type":873,"content":2572},[2573],{"type":784,"content":2574},[2575],{"text":2576,"type":788},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":873,"content":2578},[2579],{"type":784,"content":2580},[2581],{"text":2582,"type":788},"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":794,"attrs":2584,"content":2585},{"level":796},[2586],{"text":2587,"type":788},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":784,"content":2589},[2590,2592,2599],{"text":2591,"type":788},"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":2593,"type":788,"marks":2594},"injury",[2595],{"type":1535,"attrs":2596},{"href":2597,"uuid":48,"anchor":48,"custom":2598,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2600,"type":788}," occurring.",{"type":794,"attrs":2602,"content":2603},{"level":796},[2604],{"text":2605,"type":788},"How Often Should Boxers Train Their Neck?",{"type":784,"content":2607},[2608],{"text":2609,"type":788},"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":847,"attrs":2611},{"id":2612,"body":2613},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2614],{"_uid":2615,"text":2616,"image":2617,"author":2621,"component":2622},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2618,"alt":2619,"name":7,"focus":7,"title":2619,"filename":2620,"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":784,"content":2624},[2625],{"text":2626,"type":788},"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":794,"attrs":2628,"content":2629},{"level":796},[2630],{"text":1934,"type":788},{"type":784,"content":2632},[2633,2634,2639],{"text":1938,"type":788},{"text":1940,"type":788,"marks":2635},[2636],{"type":1535,"attrs":2637},{"href":1944,"uuid":48,"anchor":48,"custom":2638,"target":1538,"linktype":13},{},{"text":2466,"type":788},{"type":784,"content":2641},[2642],{"text":2292,"type":788},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2644,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2649,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2650,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2645,"component":118,"meta_info":2646,"meta_title":7,"block_image":2647,"cover_image":2648,"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",{"_uid":2653,"title":2654,"plugin":43,"description":2655},"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":2657,"alt":2619,"name":7,"focus":7,"title":2619,"filename":2658,"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,[1636],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2669,"created_at":2670,"published_at":2671,"updated_at":2672,"id":2673,"uuid":2674,"content":2675,"slug":2849,"full_slug":2850,"sort_by_date":48,"position":2851,"tag_list":2852,"is_startpage":9,"parent_id":1638,"meta_data":48,"group_id":2853,"first_published_at":2854,"release_id":48,"lang":60,"path":1641,"alternates":2855,"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":2676,"faqs":2677,"title":2694,"topic":2695,"author":2349,"content":2710,"category":2830,"schedule":2838,"component":1623,"meta_info":2839,"cover_image":2843,"description":2847,"contributors":2848},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2678,2682,2686,2690],{"_uid":2679,"answer":2680,"question":2681,"component":670},"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":2683,"answer":2684,"question":2685,"component":670},"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":2687,"answer":2688,"question":2689,"component":670},"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":2691,"answer":2692,"question":2693,"component":670},"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":2696,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2697,"component":39,"meta_info":2705,"block_image":2706,"cover_image":2707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2699,"component":118,"meta_info":2700,"meta_title":7,"block_image":2701,"cover_image":2702,"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":781,"content":2711},[2712,2725,2729,2740,2753,2757,2766,2770,2774,2783,2796,2801,2814,2818,2827],{"type":784,"content":2713},[2714,2716,2723],{"text":2715,"type":788},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2717,"type":788,"marks":2718},"Muhammad Ali",[2719],{"type":1535,"attrs":2720},{"href":2721,"uuid":48,"anchor":48,"custom":2722,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2724,"type":788}," 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":794,"attrs":2726,"content":2727},{"level":796},[2728],{"text":2685,"type":788},{"type":847,"attrs":2730},{"id":2731,"body":2732},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2733],{"url":7,"_uid":2734,"image":2735,"component":1039,"copyright_details":2739},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2736,"alt":2737,"name":7,"focus":7,"title":2737,"filename":2738,"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":784,"content":2741},[2742,2744,2751],{"text":2743,"type":788},"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":2745,"type":788,"marks":2746},"Manny Pacquiao",[2747],{"type":1535,"attrs":2748},{"href":2749,"uuid":48,"anchor":48,"custom":2750,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2752,"type":788},". His punches have great technique and flow well, naturally building momentum.",{"type":794,"attrs":2754,"content":2755},{"level":796},[2756],{"text":2689,"type":788},{"type":847,"attrs":2758},{"id":2731,"body":2759},[2760],{"url":7,"_uid":2761,"image":2762,"component":1039,"copyright_details":2765},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2763,"alt":2737,"name":7,"focus":7,"title":2737,"filename":2764,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":784,"content":2767},[2768],{"text":2769,"type":788},"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":794,"attrs":2771,"content":2772},{"level":796},[2773],{"text":2693,"type":788},{"type":847,"attrs":2775},{"id":2731,"body":2776},[2777],{"url":7,"_uid":2778,"image":2779,"component":1039,"copyright_details":2782},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2780,"alt":2737,"name":7,"focus":7,"title":2737,"filename":2781,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":784,"content":2784},[2785,2787,2794],{"text":2786,"type":788},"In boxing movies, you will often hear boxers ‘",{"text":2788,"type":788,"marks":2789},"hiss",[2790],{"type":1535,"attrs":2791},{"href":2792,"uuid":48,"anchor":48,"custom":2793,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2795,"type":788},"’ 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":794,"attrs":2797,"content":2798},{"level":796},[2799],{"text":2800,"type":788},"The Takeaway",{"type":784,"content":2802},[2803,2805,2812],{"text":2804,"type":788},"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":2806,"type":788,"marks":2807},"breathing",[2808],{"type":1535,"attrs":2809},{"href":2810,"uuid":48,"anchor":48,"custom":2811,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2813,"type":788}," 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":794,"attrs":2815,"content":2816},{"level":796},[2817],{"text":1934,"type":788},{"type":784,"content":2819},[2820,2821,2826],{"text":1938,"type":788},{"text":1940,"type":788,"marks":2822},[2823],{"type":1535,"attrs":2824},{"href":1944,"uuid":48,"anchor":48,"custom":2825,"target":1538,"linktype":13},{},{"text":1946,"type":788},{"type":784,"content":2828},[2829],{"text":1950,"type":788},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2831,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2832,"component":118,"meta_info":2833,"meta_title":7,"block_image":2834,"cover_image":2835,"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":2840,"title":2841,"plugin":43,"description":2842},"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":2844,"alt":2845,"name":7,"focus":7,"title":2845,"filename":2846,"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,[1636],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2857,"created_at":2858,"published_at":2859,"updated_at":2860,"id":2861,"uuid":2862,"content":2863,"slug":3086,"full_slug":3087,"sort_by_date":48,"position":3088,"tag_list":3089,"is_startpage":9,"parent_id":1638,"meta_data":48,"group_id":3090,"first_published_at":3091,"release_id":48,"lang":60,"path":1641,"alternates":3092,"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":2864,"faqs":2865,"title":2857,"topic":2886,"author":760,"content":2901,"category":3070,"schedule":3078,"component":1623,"meta_info":3079,"cover_image":3082,"description":3081,"contributors":3085},"d9342cbc-2f33-448b-95cb-d9141a391216",[2866,2870,2874,2878,2882],{"_uid":2867,"answer":2868,"question":2869,"component":670},"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":2871,"answer":2872,"question":2873,"component":670},"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":2875,"answer":2876,"question":2877,"component":670},"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":2879,"answer":2880,"question":2881,"component":670},"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":2883,"answer":2884,"question":2885,"component":670},"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":2887,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2899,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2888,"component":39,"meta_info":2896,"block_image":2897,"cover_image":2898,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2889,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2890,"component":118,"meta_info":2891,"meta_title":7,"block_image":2892,"cover_image":2893,"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},[],[],{"type":781,"content":2902},[2903,2914,2918,2930,2934,2938,2950,2954,2958,2962,2979,2983,2987,2991,3007,3011,3016,3029,3033,3043,3056,3060],{"type":784,"content":2904},[2905,2907,2912],{"text":2906,"type":788},"FightCamp Trainer ",{"text":2075,"type":788,"marks":2908},[2909],{"type":1535,"attrs":2910},{"href":2079,"uuid":48,"anchor":48,"custom":2911,"target":1538,"linktype":13},{},{"text":2913,"type":788}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":784,"content":2915},[2916],{"text":2917,"type":788},"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. 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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":847,"attrs":2939},{"id":2940,"body":2941},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2942],{"url":2943,"_uid":2944,"image":2945,"component":1039,"copyright_details":2949},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2946,"alt":2947,"name":7,"focus":48,"title":2947,"filename":2948,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":784,"content":2951},[2952],{"text":2953,"type":788},"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":794,"attrs":2955,"content":2956},{"level":796},[2957],{"text":2873,"type":788},{"type":784,"content":2959},[2960],{"text":2961,"type":788},"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":847,"attrs":2963},{"id":2940,"body":2964},[2965],{"url":2966,"_uid":2967,"image":2968,"component":1039,"copyright_details":2972},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2969,"alt":2970,"name":7,"focus":48,"title":2970,"filename":2971,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2973],{"_uid":2974,"link":2975,"title":2977,"component":2978},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2976,"linktype":13,"fieldtype":14,"cached_url":2976},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":784,"content":2980},[2981],{"text":2982,"type":788},"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":794,"attrs":2984,"content":2985},{"level":796},[2986],{"text":2877,"type":788},{"type":784,"content":2988},[2989],{"text":2990,"type":788},"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":847,"attrs":2992},{"id":2940,"body":2993},[2994],{"url":2995,"_uid":2996,"image":2997,"component":1039,"copyright_details":3001},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2998,"alt":2999,"name":7,"focus":48,"title":2999,"filename":3000,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[3002],{"_uid":3003,"link":3004,"title":3006,"component":2978},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":3005,"linktype":13,"fieldtype":14,"cached_url":3005},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":784,"content":3008},[3009],{"text":3010,"type":788},"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":794,"attrs":3012,"content":3013},{"level":796},[3014],{"text":3015,"type":788},"Levels & Abilities",{"type":784,"content":3017},[3018,3020,3027],{"text":3019,"type":788},"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":3021,"type":788,"marks":3022},"sweet science",[3023],{"type":1535,"attrs":3024},{"href":3025,"uuid":48,"anchor":48,"custom":3026,"target":1538,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":3028,"type":788},". ",{"type":794,"attrs":3030,"content":3031},{"level":796},[3032],{"text":2885,"type":788},{"type":847,"attrs":3034},{"id":2940,"body":3035},[3036],{"url":3037,"_uid":3038,"image":3039,"component":1039,"copyright_details":3042},{"id":7,"url":7,"linktype":1748,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":3040,"alt":2947,"name":7,"focus":48,"title":2947,"filename":3041,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":784,"content":3044},[3045,3047,3054],{"text":3046,"type":788},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. 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",{"type":794,"attrs":3057,"content":3058},{"level":796},[3059],{"text":1934,"type":788},{"type":784,"content":3061},[3062,3063,3068],{"text":1938,"type":788},{"text":1940,"type":788,"marks":3064},[3065],{"type":1535,"attrs":3066},{"href":1944,"uuid":48,"anchor":48,"custom":3067,"target":1538,"linktype":13},{},{"text":3069,"type":788}," 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":3071,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3076,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3077,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3072,"component":118,"meta_info":3073,"meta_title":7,"block_image":3074,"cover_image":3075,"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":3080,"title":2857,"plugin":43,"description":3081},"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":3083,"alt":2857,"name":7,"focus":48,"title":2857,"filename":3084,"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,[1636],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1623,"created_at":3094,"published_at":3095,"updated_at":3096,"id":3097,"uuid":3098,"content":3099,"slug":1623,"full_slug":3120,"sort_by_date":48,"position":446,"tag_list":3121,"is_startpage":9,"parent_id":3122,"meta_data":48,"group_id":3123,"first_published_at":3124,"release_id":48,"lang":60,"path":7,"alternates":3125,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3100,"component":3101,"meta_info":3102,"custom_content_list":3104},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3103,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3105,3110,3115],{"_uid":3106,"label":3107,"value":3108,"dev_id":3109,"component":788},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3111,"label":3112,"value":3113,"dev_id":3114,"component":788},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3116,"label":3117,"value":3118,"dev_id":3119,"component":788},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892820273]