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HIIT workouts are great for calorie burn and truly are high intensity–most of the time will be spent working out in the 75-90% max HR (heart rate) zone. But what if high-impact jumping or plyometrics are a no-go for you? Here we have a low-impact, no jumping HIIT workout that you can add to your training and still get all the benefits without straining your knees or waking up your apartment neighbors.","What is HIIT?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"5834ab6b-910e-453e-80e6-4560addaddac","One of the more popular types of HIIT workouts is the Tabata version. The universal Tabata training protocol calls for 20 seconds of near maximal effort, usually 80-95%, followed by a rest of 10 seconds. Typical Tabata workouts are 10-20 minutes long.","What is the Tabata version of HIIT?",{"_uid":676,"answer":677,"question":678,"component":670},"1a1869f3-b6da-4641-a121-a744e56bb2d3","For this workout, you’ll complete five rounds of four exercises, each 20 seconds long. In between each exercise, you will rest for 10 seconds. Let’s go!","10-Minute Low-Impact Cardio HIIT Workout",{"_uid":680,"answer":681,"question":682,"component":670},"d44d631d-100a-4f06-963d-7bfc4220f90d","- Start in an athletic stance with your feet slightly wider than shoulder width apart\n- March in place, and with each knee drive, focus on lifting your knee higher than hip level\n- Maintain good posture while naturally moving your arms, raising opposite arm with opposite knee\nAdded challenge: Want to amp up the core work? Perform a slight torso twist with each knee drive and aim your opposite elbow towards the opposite knee.","March In Place (20 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"77e9caf9-405f-466d-aada-339a48b48633","- Start in an athletic stance with your feet slightly wider than shoulder width apart\n- Angle your toes slightly inward\n- Slide your hips back and perform a bodyweight squat\n- Come back to stand, squeezing your glutes\n- Throw a quick Jab - Cross (1 - 2) punch combo\n- Repeat this sequence for the remainder of the 20 seconds","Squat + Jab - Cross | Squat + 1 - 2 Combo (20 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"8e201631-95de-4886-b4b5-f7cafc2b0ac0","- Start in a plank position with your hands shoulder-width apart, your back flat, and your abs engaged\n- Pull your right knee into your chest\n- Switch legs to bring your left knee into your chest\n- Continue for the remainder of the 20 seconds","Mountain Climbers (20 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"c03c8389-9226-4974-b600-583db354711c","- Start in an athletic position on the balls of your feet and with your feet shoulder width apart\n- Squat down towards the ground and place your hands right outside of your feet\n- Step your feet backward, transitioning into the top position of a push-up\n- Perform a push-up\n- Step your feet back towards your hands\n- Rise back to starting position\n- Upon coming to stand, reach up towards the ceiling for a full arm extension\n- Repeat and continue for the remaining 20 seconds","Burpees (20 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":725,"full_slug":726,"sort_by_date":48,"position":419,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":718,"_uid":719,"name":711,"photo":720,"component":723,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":724,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":721,"alt":711,"name":711,"focus":48,"title":711,"filename":722,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":733,"content":734},"doc",[735,767,774,786,792,805,810,832,841,846,850,889,893,897,923,927,931,981,985,990,995,1015,1024],{"type":736,"content":737},"paragraph",[738,741,749,751,757,759,765],{"text":739,"type":740},"High Intensity Interval Training (HIIT) provides some of the best all-around workouts for training, and they arguably give you the biggest bang-for-your-buck when it comes to ","text",{"text":742,"type":740,"marks":743},"benefits to time ratio",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/","_blank",{"text":750,"type":740},". HIIT workouts are great for ",{"text":752,"type":740,"marks":753},"calorie burn",[754],{"type":745,"attrs":755},{"href":756,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{"text":758,"type":740}," and truly are high intensity–forcing you to spend most of your time in the 75-90% max HR (heart rate) zone. But what if high-impact jumping or ",{"text":760,"type":740,"marks":761},"plyometrics",[762],{"type":745,"attrs":763},{"href":764,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/4-plyometric-exercises-to-improve-boxing-speed-power",{"text":766,"type":740}," are a no-go for you? Here we have a low-impact, no jumping HIIT workout that you can add to your training and still get all the benefits without straining your knees or waking up your apartment neighbors.",{"type":768,"attrs":769,"content":771},"heading",{"level":770},2,[772],{"text":773,"type":740},"Tabata HIIT",{"type":736,"content":775},[776,778,784],{"text":777,"type":740},"One of the more popular types of HIIT workouts is Tabata, invented by Dr. Izumi Tabata. The universal Tabata training protocol calls for 20 seconds of near maximal effort, usually 80-95%, followed by a rest of 10 seconds. Typical ",{"text":779,"type":740,"marks":780},"Tabata workouts",[781],{"type":745,"attrs":782},{"href":783,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/H9nXi2u8t1M",{"text":785,"type":740}," are 10-20 minutes long and that's exactly what you're going to do. For this workout, you’ll complete five rounds of four exercises, each 20 seconds long. 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Let’s go!",{"type":768,"attrs":787,"content":788},{"level":770},[789,790],{"text":678,"type":740},{"type":791},"hard_break",{"type":793,"attrs":794},"blok",{"id":795,"body":796},"7b7084fe-0f36-4c8a-b6c9-fbc573dab6d2",[797],{"_uid":798,"image":799,"component":803,"copyright_details":804},"i-6aabf075-4fd2-44e8-b1bf-0f286d199222",{"id":800,"alt":801,"name":7,"focus":48,"title":801,"filename":802,"copyright":7,"fieldtype":50},3762096,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/5270fa1bd6/trainer_coach_pj.png","content_image",[],{"type":768,"attrs":806,"content":808},{"level":807},3,[809],{"text":682,"type":740},{"type":811,"content":812},"bullet_list",[813,820,826],{"type":814,"content":815},"list_item",[816],{"type":736,"content":817},[818],{"text":819,"type":740},"Start in an athletic stance with your feet slightly wider than shoulder width apart",{"type":814,"content":821},[822],{"type":736,"content":823},[824],{"text":825,"type":740},"March in place, and with each knee drive, focus on lifting your knee higher than hip level",{"type":814,"content":827},[828],{"type":736,"content":829},[830],{"text":831,"type":740},"Maintain good posture while naturally moving your arms, raising opposite arm with opposite knee",{"type":736,"content":833},[834,839],{"text":835,"type":740,"marks":836},"Added challenge",[837],{"type":838},"bold",{"text":840,"type":740},": Want to amp up the core work? 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",{"text":773,"type":740,"marks":1000},[1001],{"type":745,"attrs":1002},{"href":1003,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":1005,"type":740}," workouts are perfect for when you're short on time, want a mini exercise blast, or need a perfectly timed ",{"text":1007,"type":740,"marks":1008},"warm-up or cool down",[1009],{"type":745,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine",{"text":1013,"type":740}," routine. The best part about this HIIT routine is that it's low-impact and safe for most people to do, while still giving you all the benefits of an action-packed workout!",{"type":791},{"type":793,"attrs":1016},{"id":795,"body":1017},[1018],{"_uid":1019,"image":1020,"component":803,"copyright_details":1023},"i-8348709b-6463-4ca6-84cb-7ef0f855c9ef",{"id":1021,"alt":801,"name":7,"focus":48,"title":801,"filename":1022,"copyright":7,"fieldtype":50},3762103,"https://a.storyblok.com/f/115220/1100x1100/6bd82ba00b/fightcamp_trainer_coach_pj.png",[],{"type":736,"content":1025},[1026,1028,1034],{"text":1027,"type":740},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1029,"type":740,"marks":1030},"FightCamp App",[1031],{"type":745,"attrs":1032},{"href":1033,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1035,"type":740}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1038,"component":118,"meta_info":1039,"meta_title":7,"block_image":1040,"cover_image":1041,"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},[],[],"2022-03-16 00:00","article",{"_uid":1047,"title":657,"plugin":43,"description":1048},"a105c390-c5ad-49e9-a790-34c1726ba510","A no jumping, full-body HIIT cardio workout to add to your boxing training. Do this low-impact but high-intensity routine as a warm-up, workout, or cool down.",{"id":1050,"alt":1051,"name":7,"focus":48,"title":1051,"filename":1052,"copyright":7,"fieldtype":50},3761853,"10-Minute No Jumping HIIT Workout For Boxing Beginners","https://a.storyblok.com/f/115220/2400x990/97cd9f55aa/10-minute-no-jumping-hiit-workout-for-boxing-beginners.png",[],"10-minute-no-jumping-hiit-workout-for-beginner-boxers","blogs/10-minute-no-jumping-hiit-workout-for-beginner-boxers",-3670,[1058],"featured",60887917,"3a666201-4a2f-4efe-b8f2-56f4f7ebe746","2022-03-16T02:11:00.000Z","training/{{story.slug}}",[],["Reactive",1065],[1066,1349,1525,1700,2041,2463],{"name":1067,"created_at":1068,"published_at":1069,"updated_at":1070,"id":1071,"uuid":1072,"content":1073,"slug":1343,"full_slug":1344,"sort_by_date":48,"position":1345,"tag_list":1346,"is_startpage":9,"parent_id":1059,"meta_data":48,"group_id":1347,"first_published_at":1069,"release_id":48,"lang":60,"path":1062,"alternates":1348,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1074,"faqs":1075,"title":1067,"topic":1096,"author":1111,"content":1112,"category":1324,"schedule":1332,"component":1045,"meta_info":1333,"cover_image":1337,"description":1341,"contributors":1342},"21563324-6383-4226-86da-b9779cd26bde",[1076,1080,1084,1088,1092],{"_uid":1077,"answer":1078,"question":1079,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1081,"answer":1082,"question":1083,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1085,"answer":1086,"question":1087,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1089,"answer":1090,"question":1091,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1093,"answer":1094,"question":1095,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1097,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1109,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1110,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1098,"component":39,"meta_info":1106,"block_image":1107,"cover_image":1108,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1099,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1104,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1100,"component":118,"meta_info":1101,"meta_title":7,"block_image":1102,"cover_image":1103,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":1113},[1114,1127,1140,1145,1149,1183,1188,1192,1206,1232,1237,1241,1277,1294,1299,1303,1308,1320],{"type":736,"content":1115},[1116,1118,1125],{"text":1117,"type":740},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1119,"type":740,"marks":1120},"close-range",[1121],{"type":745,"attrs":1122},{"href":1123,"uuid":48,"anchor":48,"custom":1124,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1126,"type":740}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":793,"attrs":1128},{"id":1129,"body":1130},"52fa91c7-90bf-43d9-8857-79752817914b",[1131],{"url":1132,"_uid":1134,"image":1135,"component":803,"copyright_details":1139},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1136,"alt":1137,"name":7,"focus":48,"title":1137,"filename":1138,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":768,"attrs":1141,"content":1142},{"level":770},[1143],{"text":1144,"type":740},"Rolling Punch Drill",{"type":736,"content":1146},[1147],{"text":1148,"type":740},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":811,"content":1150},[1151,1157,1163,1169],{"type":814,"content":1152},[1153],{"type":736,"content":1154},[1155],{"text":1156,"type":740},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":814,"content":1158},[1159],{"type":736,"content":1160},[1161],{"text":1162,"type":740},"Bend your knees until your thigh muscles are supporting your weight",{"type":814,"content":1164},[1165],{"type":736,"content":1166},[1167],{"text":1168,"type":740},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":814,"content":1170},[1171,1175],{"type":736,"content":1172},[1173],{"text":1174,"type":740},"Develop a steady rhythm, and then start mixing punches in",{"type":811,"content":1176},[1177],{"type":814,"content":1178},[1179],{"type":736,"content":1180},[1181],{"text":1182,"type":740},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":768,"attrs":1184,"content":1185},{"level":770},[1186],{"text":1187,"type":740},"Danger Close Drill",{"type":736,"content":1189},[1190],{"text":1191,"type":740},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":811,"content":1193},[1194,1200],{"type":814,"content":1195},[1196],{"type":736,"content":1197},[1198],{"text":1199,"type":740},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":814,"content":1201},[1202],{"type":736,"content":1203},[1204],{"text":1205,"type":740},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":736,"content":1207},[1208,1212,1214,1221,1223,1230],{"text":1209,"type":740,"marks":1210},"Key focus:",[1211],{"type":838},{"text":1213,"type":740}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1215,"type":740,"marks":1216},"hooks",[1217],{"type":745,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":748,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1222,"type":740}," and ",{"text":1224,"type":740,"marks":1225},"uppercuts",[1226],{"type":745,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"custom":1229,"target":748,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1231,"type":740},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":768,"attrs":1233,"content":1234},{"level":770},[1235],{"text":1236,"type":740},"Rolling Thunder Drill",{"type":736,"content":1238},[1239],{"text":1240,"type":740},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":811,"content":1242},[1243,1257,1271],{"type":814,"content":1244},[1245,1249],{"type":736,"content":1246},[1247],{"text":1248,"type":740},"On a heavy bag, set an interval of your choosing",{"type":811,"content":1250},[1251],{"type":814,"content":1252},[1253],{"type":736,"content":1254},[1255],{"text":1256,"type":740},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":814,"content":1258},[1259,1263],{"type":736,"content":1260},[1261],{"text":1262,"type":740},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":811,"content":1264},[1265],{"type":814,"content":1266},[1267],{"type":736,"content":1268},[1269],{"text":1270,"type":740},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":814,"content":1272},[1273],{"type":736,"content":1274},[1275],{"text":1276,"type":740},"Rest for 1 minute in between each round to recover",{"type":736,"content":1278},[1279,1283,1285,1292],{"text":1280,"type":740,"marks":1281},"Tip",[1282],{"type":838},{"text":1284,"type":740},": Maintaining a calm and ",{"text":1286,"type":740,"marks":1287},"steady breath",[1288],{"type":745,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1293,"type":740}," will help you establish your rhythm.",{"type":768,"attrs":1295,"content":1296},{"level":770},[1297],{"text":1298,"type":740},"Better, Faster, Stronger",{"type":736,"content":1300},[1301],{"text":1302,"type":740},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":768,"attrs":1304,"content":1305},{"level":770},[1306],{"text":1307,"type":740},"Train Like a Fighter",{"type":736,"content":1309},[1310,1312,1318],{"text":1311,"type":740},"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":1313,"type":740,"marks":1314},"FightCamp",[1315],{"type":745,"attrs":1316},{"href":1033,"uuid":48,"anchor":48,"custom":1317,"target":748,"linktype":13},{},{"text":1319,"type":740}," 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":736,"content":1321},[1322],{"text":1323,"type":740},"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":1325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1326,"component":118,"meta_info":1327,"meta_title":7,"block_image":1328,"cover_image":1329,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1334,"title":1335,"plugin":43,"description":1336},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1338,"alt":1339,"name":7,"focus":48,"title":1339,"filename":1340,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1058],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1350,"created_at":1351,"published_at":1352,"updated_at":1353,"id":1354,"uuid":1355,"content":1356,"slug":1518,"full_slug":1519,"sort_by_date":48,"position":1520,"tag_list":1521,"is_startpage":9,"parent_id":1059,"meta_data":48,"group_id":1522,"first_published_at":1523,"release_id":48,"lang":60,"path":1062,"alternates":1524,"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":1357,"faqs":1358,"title":1350,"topic":1375,"author":1111,"content":1390,"category":1500,"schedule":1508,"component":1045,"meta_info":1509,"cover_image":1513,"description":1516,"contributors":1517},"af46e437-bfbd-4a28-91a2-df5259454628",[1359,1363,1367,1371],{"_uid":1360,"answer":1361,"question":1362,"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":1364,"answer":1365,"question":1366,"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":1368,"answer":1369,"question":1370,"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":1372,"answer":1373,"question":1374,"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":1376,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1388,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1389,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1377,"component":39,"meta_info":1385,"block_image":1386,"cover_image":1387,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1378,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1383,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1379,"component":118,"meta_info":1380,"meta_title":7,"block_image":1381,"cover_image":1382,"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":733,"content":1391},[1392,1405,1410,1414,1419,1423,1437,1442,1455,1460,1464,1477,1481,1485,1496],{"type":736,"content":1393},[1394,1396,1403],{"text":1395,"type":740},"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":1397,"type":740,"marks":1398},"Strength training",[1399],{"type":745,"attrs":1400},{"href":1401,"uuid":48,"anchor":48,"custom":1402,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1404,"type":740}," 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":768,"attrs":1406,"content":1407},{"level":770},[1408],{"text":1409,"type":740},"Why do Boxers Train Their Neck?",{"type":736,"content":1411},[1412],{"text":1413,"type":740},"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":768,"attrs":1415,"content":1416},{"level":770},[1417],{"text":1418,"type":740},"How do Boxers Strength Train Their Neck?",{"type":736,"content":1420},[1421],{"text":1422,"type":740},"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":811,"content":1424},[1425,1431],{"type":814,"content":1426},[1427],{"type":736,"content":1428},[1429],{"text":1430,"type":740},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":814,"content":1432},[1433],{"type":736,"content":1434},[1435],{"text":1436,"type":740},"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":768,"attrs":1438,"content":1439},{"level":770},[1440],{"text":1441,"type":740},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":736,"content":1443},[1444,1446,1453],{"text":1445,"type":740},"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":1447,"type":740,"marks":1448},"injury",[1449],{"type":745,"attrs":1450},{"href":1451,"uuid":48,"anchor":48,"custom":1452,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1454,"type":740}," occurring.",{"type":768,"attrs":1456,"content":1457},{"level":770},[1458],{"text":1459,"type":740},"How Often Should Boxers Train Their Neck?",{"type":736,"content":1461},[1462],{"text":1463,"type":740},"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":793,"attrs":1465},{"id":1466,"body":1467},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1468],{"_uid":1469,"text":1470,"image":1471,"author":1475,"component":1476},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1472,"alt":1473,"name":7,"focus":7,"title":1473,"filename":1474,"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":736,"content":1478},[1479],{"text":1480,"type":740},"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":768,"attrs":1482,"content":1483},{"level":770},[1484],{"text":1307,"type":740},{"type":736,"content":1486},[1487,1488,1494],{"text":1311,"type":740},{"text":1313,"type":740,"marks":1489},[1490],{"type":745,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1495,"type":740}," 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":736,"content":1497},[1498],{"text":1499,"type":740},"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":1501,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1506,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1502,"component":118,"meta_info":1503,"meta_title":7,"block_image":1504,"cover_image":1505,"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":1510,"title":1511,"plugin":43,"description":1512},"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":1514,"alt":1473,"name":7,"focus":7,"title":1473,"filename":1515,"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,[1058],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1526,"created_at":1527,"published_at":1528,"updated_at":1529,"id":1530,"uuid":1531,"content":1532,"slug":1694,"full_slug":1695,"sort_by_date":48,"position":1696,"tag_list":1697,"is_startpage":9,"parent_id":1059,"meta_data":48,"group_id":1698,"first_published_at":1528,"release_id":48,"lang":60,"path":1062,"alternates":1699,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1533,"faqs":1534,"title":1526,"topic":1551,"author":1111,"content":1566,"category":1675,"schedule":1683,"component":1045,"meta_info":1684,"cover_image":1688,"description":1692,"contributors":1693},"52144e3e-d0cf-4037-a459-fad9641f4053",[1535,1539,1543,1547],{"_uid":1536,"answer":1537,"question":1538,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1540,"answer":1541,"question":1542,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1544,"answer":1545,"question":1546,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1548,"answer":1549,"question":1550,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1552,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1553,"component":39,"meta_info":1561,"block_image":1562,"cover_image":1563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1555,"component":118,"meta_info":1556,"meta_title":7,"block_image":1557,"cover_image":1558,"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":733,"content":1567},[1568,1572,1577,1582,1595,1599,1604,1608,1613,1623,1628,1641,1646,1659,1663,1672],{"type":736,"content":1569},[1570],{"text":1571,"type":740},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":768,"attrs":1573,"content":1574},{"level":770},[1575],{"text":1576,"type":740},"4 Ways To Tire Out Your Opponent",{"type":768,"attrs":1578,"content":1579},{"level":807},[1580],{"text":1581,"type":740},"A Consistent Body Attack",{"type":736,"content":1583},[1584,1586,1593],{"text":1585,"type":740},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1587,"type":740,"marks":1588},"opponent’s body",[1589],{"type":745,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1594,"type":740},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":736,"content":1596},[1597],{"text":1598,"type":740},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":768,"attrs":1600,"content":1601},{"level":807},[1602],{"text":1603,"type":740},"Constant Pressure",{"type":736,"content":1605},[1606],{"text":1607,"type":740},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":768,"attrs":1609,"content":1610},{"level":807},[1611],{"text":1612,"type":740},"Cut Off the Ring ",{"type":736,"content":1614},[1615,1621],{"text":1616,"type":740,"marks":1617},"Cutting off the space",[1618],{"type":745,"attrs":1619},{"href":1123,"uuid":48,"anchor":48,"custom":1620,"target":748,"linktype":13},{},{"text":1622,"type":740}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":768,"attrs":1624,"content":1625},{"level":807},[1626],{"text":1627,"type":740},"Attack the Arms",{"type":736,"content":1629},[1630,1632,1639],{"text":1631,"type":740},"This is a favorite trick of ",{"text":1633,"type":740,"marks":1634},"Canelo Alvarez",[1635],{"type":745,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1640,"type":740}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":768,"attrs":1642,"content":1643},{"level":770},[1644],{"text":1645,"type":740},"Sapping Their Strength",{"type":736,"content":1647},[1648,1650,1657],{"text":1649,"type":740},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1651,"type":740,"marks":1652},"Mike Tyson",[1653],{"type":745,"attrs":1654},{"href":1655,"uuid":48,"anchor":48,"custom":1656,"target":748,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1658,"type":740}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":768,"attrs":1660,"content":1661},{"level":770},[1662],{"text":1307,"type":740},{"type":736,"content":1664},[1665,1666,1671],{"text":1311,"type":740},{"text":1313,"type":740,"marks":1667},[1668],{"type":745,"attrs":1669},{"href":1492,"uuid":48,"anchor":48,"custom":1670,"target":748,"linktype":13},{},{"text":1319,"type":740},{"type":736,"content":1673},[1674],{"text":1323,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1676,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1681,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1682,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1677,"component":118,"meta_info":1678,"meta_title":7,"block_image":1679,"cover_image":1680,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1685,"title":1686,"plugin":43,"description":1687},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1689,"alt":1690,"name":7,"focus":48,"title":1690,"filename":1691,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1058],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1701,"created_at":1702,"published_at":1703,"updated_at":1704,"id":1705,"uuid":1706,"content":1707,"slug":2035,"full_slug":2036,"sort_by_date":48,"position":2037,"tag_list":2038,"is_startpage":9,"parent_id":1059,"meta_data":48,"group_id":2039,"first_published_at":1703,"release_id":48,"lang":60,"path":1062,"alternates":2040,"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":1708,"faqs":1709,"title":1701,"topic":1758,"author":1773,"content":1774,"category":2018,"schedule":2026,"component":1045,"meta_info":2027,"cover_image":2031,"description":2030,"contributors":2034},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1710,1714,1718,1722,1726,1730,1734,1738,1742,1746,1750,1754],{"_uid":1711,"answer":1712,"question":1713,"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":1715,"answer":1716,"question":1717,"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":1719,"answer":1720,"question":1721,"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":1723,"answer":1724,"question":1725,"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":1727,"answer":1728,"question":1729,"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":1731,"answer":1732,"question":1733,"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":1735,"answer":1736,"question":1737,"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":1739,"answer":1740,"question":1741,"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":1743,"answer":1744,"question":1745,"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":1747,"answer":1748,"question":1749,"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":1751,"answer":1752,"question":1753,"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":1755,"answer":1756,"question":1757,"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":1759,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1771,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1760,"component":39,"meta_info":1768,"block_image":1769,"cover_image":1770,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1761,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1766,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1767,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1762,"component":118,"meta_info":1763,"meta_title":7,"block_image":1764,"cover_image":1765,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":733,"content":1775},[1776,1796,1808,1821,1826,1830,1841,1845,1859,1863,1868,1871,1875,1886,1897,1901,1904,1909,1920,1932,1936,1939,1944,1955,1959,1963,1967,1970,1975,1986,1990,1994,1998,2003,2007,2015],{"type":736,"content":1777},[1778,1780,1786,1788,1794],{"text":1779,"type":740},"Out of the ",{"text":1781,"type":740,"marks":1782},"six (6) basic punches",[1783],{"type":745,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1787,"type":740}," in boxing, punch number one is the ",{"text":1789,"type":740,"marks":1790},"jab",[1791],{"type":745,"attrs":1792},{"href":1793,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1795,"type":740},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":736,"content":1797},[1798,1800,1806],{"text":1799,"type":740},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1801,"type":740,"marks":1802},"Coach PJ",[1803],{"type":745,"attrs":1804},{"href":1805,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1807,"type":740}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":793,"attrs":1809},{"id":1810,"body":1811},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1812],{"_uid":1813,"link":1814,"image":1816,"title":1818,"component":1820},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1815,"linktype":13,"fieldtype":14,"cached_url":1815},"https://youtu.be/JM-8c3EqwZg",{"id":1817,"alt":1818,"name":7,"focus":48,"title":1818,"filename":1819,"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","image_video_link",{"type":768,"attrs":1822,"content":1823},{"level":770},[1824],{"text":1825,"type":740},"5 Most Common Jab Mistakes",{"type":768,"attrs":1827,"content":1828},{"level":807},[1829],{"text":1721,"type":740},{"type":793,"attrs":1831},{"id":1810,"body":1832},[1833],{"url":1834,"_uid":1835,"image":1836,"component":803,"copyright_details":1840},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1837,"alt":1838,"name":7,"focus":48,"title":1838,"filename":1839,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":736,"content":1842},[1843],{"text":1844,"type":740},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":811,"content":1846},[1847,1853],{"type":814,"content":1848},[1849],{"type":736,"content":1850},[1851],{"text":1852,"type":740},"While extending the arm to punch",{"type":814,"content":1854},[1855],{"type":736,"content":1856},[1857],{"text":1858,"type":740},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":736,"content":1860},[1861],{"text":1862,"type":740},"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":768,"attrs":1864,"content":1865},{"level":807},[1866],{"text":1867,"type":740},"How To Fix It:",{"type":736,"content":1869},[1870],{"text":1724,"type":740},{"type":768,"attrs":1872,"content":1873},{"level":807},[1874],{"text":1729,"type":740},{"type":793,"attrs":1876},{"id":1810,"body":1877},[1878],{"url":1879,"_uid":1880,"image":1881,"component":803,"copyright_details":1885},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1882,"alt":1883,"name":7,"focus":48,"title":1883,"filename":1884,"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":736,"content":1887},[1888,1890,1895],{"text":1889,"type":740},"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":1891,"type":740,"marks":1892},"hook",[1893],{"type":745,"attrs":1894},{"href":1219,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":1896,"type":740}," 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":768,"attrs":1898,"content":1899},{"level":807},[1900],{"text":1867,"type":740},{"type":736,"content":1902},[1903],{"text":1732,"type":740},{"type":768,"attrs":1905,"content":1906},{"level":807},[1907],{"text":1908,"type":740},"3. Pushing the Jab",{"type":793,"attrs":1910},{"id":1810,"body":1911},[1912],{"url":1913,"_uid":1914,"image":1915,"component":803,"copyright_details":1919},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1916,"alt":1917,"name":7,"focus":48,"title":1917,"filename":1918,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":736,"content":1921},[1922,1924,1930],{"text":1923,"type":740},"“Pushing the jab” means leaning into the punch. In your ",{"text":1925,"type":740,"marks":1926},"boxing stance",[1927],{"type":745,"attrs":1928},{"href":1929,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1931,"type":740},", 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":768,"attrs":1933,"content":1934},{"level":807},[1935],{"text":1867,"type":740},{"type":736,"content":1937},[1938],{"text":1740,"type":740},{"type":768,"attrs":1940,"content":1941},{"level":807},[1942],{"text":1943,"type":740},"4. Flaring Your Elbows",{"type":793,"attrs":1945},{"id":1810,"body":1946},[1947],{"url":1948,"_uid":1949,"image":1950,"component":803,"copyright_details":1954},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1951,"alt":1952,"name":7,"focus":48,"title":1952,"filename":1953,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":736,"content":1956},[1957],{"text":1958,"type":740},"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":736,"content":1960},[1961],{"text":1962,"type":740},"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":768,"attrs":1964,"content":1965},{"level":807},[1966],{"text":1867,"type":740},{"type":736,"content":1968},[1969],{"text":1748,"type":740},{"type":768,"attrs":1971,"content":1972},{"level":807},[1973],{"text":1974,"type":740},"5. Not Jabbing Enough",{"type":793,"attrs":1976},{"id":1810,"body":1977},[1978],{"url":1979,"_uid":1980,"image":1981,"component":803,"copyright_details":1985},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1982,"alt":1983,"name":7,"focus":48,"title":1983,"filename":1984,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":736,"content":1987},[1988],{"text":1989,"type":740},"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":768,"attrs":1991,"content":1992},{"level":807},[1993],{"text":1867,"type":740},{"type":736,"content":1995},[1996],{"text":1997,"type":740},"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":768,"attrs":1999,"content":2000},{"level":770},[2001],{"text":2002,"type":740},"Keep On Jabbing",{"type":736,"content":2004},[2005],{"text":2006,"type":740},"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":736,"content":2008},[2009,2010,2014],{"text":1311,"type":740},{"text":1313,"type":740,"marks":2011},[2012],{"type":745,"attrs":2013},{"href":1492,"uuid":48,"anchor":48,"target":748,"linktype":13},{"text":1319,"type":740},{"type":736,"content":2016},[2017],{"text":1499,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2019,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2024,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2020,"component":118,"meta_info":2021,"meta_title":7,"block_image":2022,"cover_image":2023,"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":2028,"title":2029,"plugin":43,"description":2030},"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":2032,"alt":1701,"name":7,"focus":48,"title":1701,"filename":2033,"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,[1058],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2042,"created_at":2043,"published_at":2044,"updated_at":2045,"id":2046,"uuid":2047,"content":2048,"slug":2456,"full_slug":2457,"sort_by_date":48,"position":2458,"tag_list":2459,"is_startpage":9,"parent_id":1059,"meta_data":48,"group_id":2460,"first_published_at":2461,"release_id":48,"lang":60,"path":1062,"alternates":2462,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2049,"faqs":2050,"title":2042,"topic":2071,"author":2086,"content":2087,"category":2440,"schedule":2448,"component":1045,"meta_info":2449,"cover_image":2452,"description":2451,"contributors":2455},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2051,2055,2059,2063,2067],{"_uid":2052,"answer":2053,"question":2054,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2056,"answer":2057,"question":2058,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2060,"answer":2061,"question":2062,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2064,"answer":2065,"question":2066,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2068,"answer":2069,"question":2070,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2072,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2084,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2073,"component":39,"meta_info":2081,"block_image":2082,"cover_image":2083,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2074,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2075,"component":118,"meta_info":2076,"meta_title":7,"block_image":2077,"cover_image":2078,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":733,"content":2088},[2089,2093,2096,2108,2113,2118,2183,2188,2214,2219,2223,2228,2236,2248,2253,2264,2269,2280,2285,2296,2301,2313,2318,2329,2334,2354,2359,2364,2384,2389,2408,2413,2426,2430],{"type":736,"content":2090},[2091],{"text":2092,"type":740},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":736,"content":2094},[2095],{"text":2053,"type":740},{"type":793,"attrs":2097},{"id":2098,"body":2099},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2100],{"_uid":2101,"link":2102,"image":2104,"title":2106,"component":1820},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2103,"linktype":13,"fieldtype":14,"cached_url":2103},"https://pin.it/2zdpNMs",{"id":2105,"alt":2106,"name":7,"focus":48,"title":2106,"filename":2107,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":768,"attrs":2109,"content":2110},{"level":770},[2111],{"text":2112,"type":740},"Top Rock Step-By-Step",{"type":768,"attrs":2114,"content":2115},{"level":807},[2116],{"text":2117,"type":740},"The Feet",{"type":811,"content":2119},[2120,2126,2146,2152,2171,2177],{"type":814,"content":2121},[2122],{"type":736,"content":2123},[2124],{"text":2125,"type":740},"Begin by starting in an athletic stance on the balls of your feet",{"type":814,"content":2127},[2128,2132],{"type":736,"content":2129},[2130],{"text":2131,"type":740},"To start, being by doing a “step out”",{"type":811,"content":2133},[2134,2140],{"type":814,"content":2135},[2136],{"type":736,"content":2137},[2138],{"text":2139,"type":740},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":814,"content":2141},[2142],{"type":736,"content":2143},[2144],{"text":2145,"type":740},"Pause for a half-second",{"type":814,"content":2147},[2148],{"type":736,"content":2149},[2150],{"text":2151,"type":740},"Return to the starting stance by performing a slight hop backward",{"type":814,"content":2153},[2154,2158],{"type":736,"content":2155},[2156],{"text":2157,"type":740},"Once returned, perform the opposite foot “step out”",{"type":811,"content":2159},[2160,2166],{"type":814,"content":2161},[2162],{"type":736,"content":2163},[2164],{"text":2165,"type":740},"Make sure the step out is in front of the opposite foot and crosses over",{"type":814,"content":2167},[2168],{"type":736,"content":2169},[2170],{"text":2145,"type":740},{"type":814,"content":2172},[2173],{"type":736,"content":2174},[2175],{"text":2176,"type":740},"Hop back to the starting position",{"type":814,"content":2178},[2179],{"type":736,"content":2180},[2181],{"text":2182,"type":740},"Continue Top Rocking for the remainder of the set",{"type":768,"attrs":2184,"content":2185},{"level":807},[2186],{"text":2187,"type":740},"The Arms",{"type":811,"content":2189},[2190,2196,2202,2208],{"type":814,"content":2191},[2192],{"type":736,"content":2193},[2194],{"text":2195,"type":740},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":814,"content":2197},[2198],{"type":736,"content":2199},[2200],{"text":2201,"type":740},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":814,"content":2203},[2204],{"type":736,"content":2205},[2206],{"text":2207,"type":740},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":814,"content":2209},[2210],{"type":736,"content":2211},[2212],{"text":2213,"type":740},"Continue using this arm motion to help with rhythm and balance",{"type":768,"attrs":2215,"content":2216},{"level":770},[2217],{"text":2218,"type":740},"Movement Key Points",{"type":736,"content":2220},[2221],{"text":2222,"type":740},"Here are some key things to focus on while performing the Top Rock:",{"type":768,"attrs":2224,"content":2225},{"level":807},[2226],{"text":2227,"type":740},"Start by swinging your arms",{"type":811,"content":2229},[2230],{"type":814,"content":2231},[2232],{"type":736,"content":2233},[2234],{"text":2235,"type":740},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":793,"attrs":2237},{"id":2238,"body":2239},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2240],{"url":2241,"_uid":2242,"image":2243,"component":803,"copyright_details":2247},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2244,"alt":2245,"name":7,"focus":48,"title":2245,"filename":2246,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":768,"attrs":2249,"content":2250},{"level":807},[2251],{"text":2252,"type":740},"On each hop back, your arms should cross in front of your chest",{"type":793,"attrs":2254},{"id":2238,"body":2255},[2256],{"url":2257,"_uid":2258,"image":2259,"component":803,"copyright_details":2263},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2260,"alt":2261,"name":7,"focus":48,"title":2261,"filename":2262,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":768,"attrs":2265,"content":2266},{"level":807},[2267],{"text":2268,"type":740},"One foot should cross at a time",{"type":793,"attrs":2270},{"id":2238,"body":2271},[2272],{"url":2273,"_uid":2274,"image":2275,"component":803,"copyright_details":2279},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2276,"alt":2277,"name":7,"focus":48,"title":2277,"filename":2278,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":768,"attrs":2281,"content":2282},{"level":807},[2283],{"text":2284,"type":740},"Perform the movement by staying on the balls of your feet",{"type":793,"attrs":2286},{"id":2238,"body":2287},[2288],{"url":2289,"_uid":2290,"image":2291,"component":803,"copyright_details":2295},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2292,"alt":2293,"name":7,"focus":48,"title":2293,"filename":2294,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":768,"attrs":2297,"content":2298},{"level":807},[2299],{"text":2300,"type":740},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":793,"attrs":2302},{"id":2303,"body":2304},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2305],{"url":2306,"_uid":2307,"image":2308,"component":803,"copyright_details":2312},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2309,"alt":2310,"name":7,"focus":48,"title":2310,"filename":2311,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":768,"attrs":2314,"content":2315},{"level":807},[2316],{"text":2317,"type":740},"Stay loose and have fun!",{"type":793,"attrs":2319},{"id":2238,"body":2320},[2321],{"url":2322,"_uid":2323,"image":2324,"component":803,"copyright_details":2328},{"id":7,"url":7,"linktype":1133,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2325,"alt":2326,"name":7,"focus":48,"title":2326,"filename":2327,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":768,"attrs":2330,"content":2331},{"level":770},[2332],{"text":2333,"type":740},"Muscles Used",{"type":811,"content":2335},[2336,2342,2348],{"type":814,"content":2337},[2338],{"type":736,"content":2339},[2340],{"text":2341,"type":740},"Deltoids",{"type":814,"content":2343},[2344],{"type":736,"content":2345},[2346],{"text":2347,"type":740},"Core",{"type":814,"content":2349},[2350],{"type":736,"content":2351},[2352],{"text":2353,"type":740},"Calves",{"type":768,"attrs":2355,"content":2356},{"level":770},[2357],{"text":2358,"type":740},"Application",{"type":768,"attrs":2360,"content":2361},{"level":807},[2362],{"text":2363,"type":740},"For Sets",{"type":811,"content":2365},[2366,2372,2378],{"type":814,"content":2367},[2368],{"type":736,"content":2369},[2370],{"text":2371,"type":740},"Perform 3-6 sets",{"type":814,"content":2373},[2374],{"type":736,"content":2375},[2376],{"text":2377,"type":740},"12-20 repetitions each way",{"type":814,"content":2379},[2380],{"type":736,"content":2381},[2382],{"text":2383,"type":740},"Rest 30-45 seconds between sets",{"type":768,"attrs":2385,"content":2386},{"level":807},[2387],{"text":2388,"type":740},"For Time",{"type":811,"content":2390},[2391,2396,2402],{"type":814,"content":2392},[2393],{"type":736,"content":2394},[2395],{"text":2371,"type":740},{"type":814,"content":2397},[2398],{"type":736,"content":2399},[2400],{"text":2401,"type":740},"Perform for 30-90 seconds",{"type":814,"content":2403},[2404],{"type":736,"content":2405},[2406],{"text":2407,"type":740},"Rest 45-60 seconds between sets",{"type":768,"attrs":2409,"content":2410},{"level":770},[2411],{"text":2412,"type":740},"Dance Moves For Boxers",{"type":736,"content":2414},[2415,2417,2424],{"text":2416,"type":740},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2418,"type":740,"marks":2419},"Flo Master",[2420],{"type":745,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"custom":2423,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2425,"type":740},". ",{"type":768,"attrs":2427,"content":2428},{"level":770},[2429],{"text":1307,"type":740},{"type":736,"content":2431},[2432,2433,2438],{"text":1311,"type":740},{"text":1313,"type":740,"marks":2434},[2435],{"type":745,"attrs":2436},{"href":1492,"uuid":48,"anchor":48,"custom":2437,"target":748,"linktype":13},{},{"text":2439,"type":740}," 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":2441,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2442,"component":118,"meta_info":2443,"meta_title":7,"block_image":2444,"cover_image":2445,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2450,"title":2042,"plugin":43,"description":2451},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2453,"alt":2042,"name":7,"focus":48,"title":2042,"filename":2454,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1058],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2464,"created_at":2465,"published_at":2466,"updated_at":2467,"id":2468,"uuid":2469,"content":2470,"slug":2804,"full_slug":2805,"sort_by_date":48,"position":2806,"tag_list":2807,"is_startpage":9,"parent_id":1059,"meta_data":48,"group_id":2808,"first_published_at":2809,"release_id":48,"lang":60,"path":1062,"alternates":2810,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2471,"faqs":2472,"title":2464,"topic":2485,"author":2500,"content":2501,"category":2785,"schedule":2793,"component":1045,"meta_info":2794,"cover_image":2798,"description":2802,"contributors":2803},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2473,2477,2481],{"_uid":2474,"answer":2475,"question":2476,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2478,"answer":2479,"question":2480,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2482,"answer":2483,"question":2484,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2486,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2498,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2487,"component":39,"meta_info":2495,"block_image":2496,"cover_image":2497,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":733,"content":2502},[2503,2518,2522,2534,2539,2544,2574,2579,2606,2611,2633,2638,2660,2665,2687,2692,2719,2724,2740,2744,2768,2772,2782],{"type":736,"content":2504},[2505,2507,2516],{"text":2506,"type":740},"Post-workout ",{"text":2508,"type":740,"marks":2509},"stretches",[2510,2514],{"type":745,"attrs":2511},{"href":2512,"uuid":48,"anchor":48,"custom":2513,"target":748,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2515},"underline",{"text":2517,"type":740}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":768,"attrs":2519,"content":2520},{"level":770},[2521],{"text":2476,"type":740},{"type":736,"content":2523},[2524,2532],{"text":2525,"type":740,"marks":2526},"Research",[2527,2531],{"type":745,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"custom":2530,"target":748,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2515},{"text":2533,"type":740}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":768,"attrs":2535,"content":2536},{"level":770},[2537],{"text":2538,"type":740},"7 Stretches to Help You Recover Post-Workout",{"type":768,"attrs":2540,"content":2541},{"level":807},[2542],{"text":2543,"type":740},"Shoulder Flossing",{"type":2545,"attrs":2546,"content":2549},"ordered_list",{"order":2547},{"order":2548},1,[2550,2556,2562,2568],{"type":814,"content":2551},[2552],{"type":736,"content":2553},[2554],{"text":2555,"type":740},"Start in a standing position.",{"type":814,"content":2557},[2558],{"type":736,"content":2559},[2560],{"text":2561,"type":740},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":814,"content":2563},[2564],{"type":736,"content":2565},[2566],{"text":2567,"type":740},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":814,"content":2569},[2570],{"type":736,"content":2571},[2572],{"text":2573,"type":740},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":768,"attrs":2575,"content":2576},{"level":807},[2577],{"text":2578,"type":740},"World's Greatest Stretch ",{"type":2545,"attrs":2580,"content":2581},{"order":2548},[2582,2588,2594,2600],{"type":814,"content":2583},[2584],{"type":736,"content":2585},[2586],{"text":2587,"type":740},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":814,"content":2589},[2590],{"type":736,"content":2591},[2592],{"text":2593,"type":740},"Next to the left hand, raise the left hand to the sky. ",{"type":814,"content":2595},[2596],{"type":736,"content":2597},[2598],{"text":2599,"type":740},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":814,"content":2601},[2602],{"type":736,"content":2603},[2604],{"text":2605,"type":740},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":768,"attrs":2607,"content":2608},{"level":807},[2609],{"text":2610,"type":740},"Kneeling Quad/Hip Flexor Stretch",{"type":2545,"attrs":2612,"content":2614},{"order":2613},{"order":2548},[2615,2621,2627],{"type":814,"content":2616},[2617],{"type":736,"content":2618},[2619],{"text":2620,"type":740},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":814,"content":2622},[2623],{"type":736,"content":2624},[2625],{"text":2626,"type":740},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":814,"content":2628},[2629],{"type":736,"content":2630},[2631],{"text":2632,"type":740},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":768,"attrs":2634,"content":2635},{"level":807},[2636],{"text":2637,"type":740},"Cat/Cow",{"type":2545,"attrs":2639,"content":2641},{"order":2640},{"order":2548},[2642,2648,2654],{"type":814,"content":2643},[2644],{"type":736,"content":2645},[2646],{"text":2647,"type":740},"Start on all fours, neutral spine. ",{"type":814,"content":2649},[2650],{"type":736,"content":2651},[2652],{"text":2653,"type":740},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":814,"content":2655},[2656],{"type":736,"content":2657},[2658],{"text":2659,"type":740},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":768,"attrs":2661,"content":2662},{"level":807},[2663],{"text":2664,"type":740},"Thread the Needle",{"type":2545,"attrs":2666,"content":2668},{"order":2667},{"order":2548},[2669,2675,2681],{"type":814,"content":2670},[2671],{"type":736,"content":2672},[2673],{"text":2674,"type":740},"Start on all fours. ",{"type":814,"content":2676},[2677],{"type":736,"content":2678},[2679],{"text":2680,"type":740},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":814,"content":2682},[2683],{"type":736,"content":2684},[2685],{"text":2686,"type":740},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":768,"attrs":2688,"content":2689},{"level":807},[2690],{"text":2691,"type":740},"Thread the Needle With a Twist ",{"type":2545,"attrs":2693,"content":2695},{"order":2694},{"order":2548},[2696,2701,2707,2713],{"type":814,"content":2697},[2698],{"type":736,"content":2699},[2700],{"text":2674,"type":740},{"type":814,"content":2702},[2703],{"type":736,"content":2704},[2705],{"text":2706,"type":740},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":814,"content":2708},[2709],{"type":736,"content":2710},[2711],{"text":2712,"type":740},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":814,"content":2714},[2715],{"type":736,"content":2716},[2717],{"text":2718,"type":740},"Return to the starting position.",{"type":768,"attrs":2720,"content":2721},{"level":807},[2722],{"text":2723,"type":740},"Scorpion Stretch (Prone) ",{"type":2545,"attrs":2725,"content":2727},{"order":2726},{"order":2548},[2728,2734],{"type":814,"content":2729},[2730],{"type":736,"content":2731},[2732],{"text":2733,"type":740},"Begin lying down, arms out in T. ",{"type":814,"content":2735},[2736],{"type":736,"content":2737},[2738],{"text":2739,"type":740},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":768,"attrs":2741,"content":2742},{"level":770},[2743],{"text":2484,"type":740},{"type":736,"content":2745},[2746,2748,2756,2758,2766],{"text":2747,"type":740},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2749,"type":740,"marks":2750},"range of motion improvements",[2751,2755],{"type":745,"attrs":2752},{"href":2753,"uuid":48,"anchor":48,"custom":2754,"target":748,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2515},{"text":2757,"type":740},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2759,"type":740,"marks":2760},"Studies",[2761,2765],{"type":745,"attrs":2762},{"href":2763,"uuid":48,"anchor":48,"custom":2764,"target":748,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2515},{"text":2767,"type":740}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":768,"attrs":2769,"content":2770},{"level":770},[2771],{"text":1307,"type":740},{"type":736,"content":2773},[2774,2775,2781],{"text":1311,"type":740},{"text":1313,"type":740,"marks":2776},[2777,2780],{"type":745,"attrs":2778},{"href":1492,"uuid":48,"anchor":48,"custom":2779,"target":748,"linktype":13},{},{"type":2515},{"text":1495,"type":740},{"type":736,"content":2783},[2784],{"text":1499,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2787,"component":118,"meta_info":2788,"meta_title":7,"block_image":2789,"cover_image":2790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2795,"title":2796,"plugin":43,"description":2797},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2799,"alt":2800,"name":7,"focus":7,"title":2800,"filename":2801,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1058],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1045,"created_at":2812,"published_at":2813,"updated_at":2814,"id":2815,"uuid":2816,"content":2817,"slug":1045,"full_slug":2838,"sort_by_date":48,"position":446,"tag_list":2839,"is_startpage":9,"parent_id":2840,"meta_data":48,"group_id":2841,"first_published_at":2842,"release_id":48,"lang":60,"path":7,"alternates":2843,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2818,"component":2819,"meta_info":2820,"custom_content_list":2822},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2821,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2823,2828,2833],{"_uid":2824,"label":2825,"value":2826,"dev_id":2827,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2829,"label":2830,"value":2831,"dev_id":2832,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2834,"label":2835,"value":2836,"dev_id":2837,"component":740},"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",[],1787353454191]