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They are known to increase Excess Post-Exercise Oxygen Consumption (EPOC), or the number of calories you burn post-workout.","What is a Tabata workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"dbb14c70-3a0f-4f79-9819-906a861d1778","A-skips are similar in motion to marching in place with a little more bounce, almost like you are skipping in place. Focus on controlled motion and raising your knee above hip height. Arm drive is more active than the marching motion. As motion is mastered, pick up the tempo. Key points: Your elbows should be at a 90 degree angle. Make sure not to cross the midline of your chest as you drive your arms in the movement.","Tabata Workout: A-Skips (4 sets)",{"_uid":676,"answer":677,"question":678,"component":670},"ca1e8f7a-d0d5-4b4e-bd5c-8e60d106dde2","Start in an athletic stance.  Perform a right leg, reverse lunge. Return to a stand, and kick your right foot forward. Continue the lunge and kick for 20 seconds with the same leg. Rest 10 seconds. Switch legs and repeat x 3","Tabata Workout: Reverse Lunge + Front Kick (4 sets)",{"_uid":680,"answer":681,"question":682,"component":670},"a2a1156d-ada4-4706-9911-327e54d8d804","The bob and weave is a great exercise to practice defense and slipping/ducking punches. A good visual is to imagine a rope tied off at head height. Make sure to bob and weave under the rope and avoid hitting the rope with your head. Start in an athletic fighting stance. Envision your opponent throwing a punch at you as you slip each attempted shot. Bend your knees slightly and bob under the imaginary punch, dropping your center of gravity, keeping your guard up. Quickly return to your upright boxing stance. Continue bobbing and weaving, back and forth, as if your body is following along the path of a “U” shape for the remaining time. Rest for 10 seconds. Repeat x 3.Key point: Keep your hands up in a guard the entire time. Added challenge: Switch your stance halfway through.","Tabata Workout: Bob and Weave (4 sets)",{"_uid":684,"answer":685,"question":686,"component":670},"e186cd27-bba8-4807-a1b0-b534ce17350d","Start in an athletic stance with your hands up in guard. Perform a full bodyweight squat. Come back to stance and throw a hook. Repeat the squat and throw a hook with the opposite arm. Continue for 20 seconds, alternating throwing hooks with each arm. Rest for 10 seconds. Repeat x 3. Key points: Throw each hook with intention and force. Focus on good hip rotation and twist of the planted foot to transfer power for each punch. Added challenge: Turn the squats into a squat jump.","Tabata Workout: Squat + Hook (4 sets)",{"_uid":688,"answer":689,"question":690,"component":670},"a8934016-c5c9-4394-83f2-6ba1219b1a6e","Start on all fours with your arms straight and your hands under your shoulders. Your knees should be bent at 90 degrees under your hips. Engage your core (think belly to spine), keeping your back flat, lift your knees 1-3 inches off the ground. This is the starting position. From here, keeping your right hand on the ground, raise your left arm and rotate your chest as if to point to the sky while simultaneously kicking your right leg out to your left side. Your left foot should pivot as you thread your right leg beneath you, as you kick through. Return to the starting position. Switch arms and legs. Repeat for 20 seconds, alternating sides. Rest for 10 seconds. Repeat x 3","Tabata Workout: Bear Plank + Sit-Thru (4 sets)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":692,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"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":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":725,"full_slug":726,"sort_by_date":48,"position":446,"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},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":721,"social_link_twitter":722,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":723,"social_link_linkedin":7,"social_link_instagram":724,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":733,"content":734},"doc",[735,762,790,818,824,838,845,849,856,866,870,892,905,911,920,958,964,973,1005,1049,1072,1078,1087,1129,1150,1156,1165,1225,1245],{"type":736,"content":737},"paragraph",[738,741,747,755,760],{"text":739,"type":740},"Sometimes we are short on time or away from home, but we shouldn’t have to sacrifice our fitness goals. 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The best part is you won’t need any boxing equipment for this workout so you can do it anywhere!",{"type":736,"content":791},[792,794,800,802,806,812,816],{"text":793,"type":740},"This workout routine is a Tabata-style workout. ",{"text":795,"type":740,"marks":796},"Tabata",[797],{"type":751,"attrs":798},{"href":799,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":801,"type":740}," workouts consist of high-intensity, short intervals of movement, followed by brief rest periods. They are known to increase Excess Post-Exercise Oxygen Consumption (EPOC), or the ",{"text":742,"type":740,"marks":803},[804],{"type":745,"attrs":805},{"class":7},{"text":807,"type":740,"marks":808},"number of calories",[809],{"type":751,"attrs":810},{"href":811,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{"text":756,"type":740,"marks":813},[814],{"type":745,"attrs":815},{"class":7},{"text":817,"type":740},"you burn post-workout.",{"type":736,"content":819},[820,822],{"text":821,"type":740},"Coach PJ will take you through 5 rounds of 5 different movements. You’ll complete 4 sets of each movement following the same work to rest ratio: 20 seconds of work followed by 10 seconds of rest.",{"type":823},"hard_break",{"type":825,"attrs":826},"blok",{"id":827,"body":828},"54bb2e65-143d-43e0-915c-907a67409da3",[829],{"_uid":830,"link":831,"image":833,"title":835,"component":837},"i-ee9f7fcd-3bea-414d-b17c-27fc8b582007",{"id":7,"url":832,"linktype":13,"fieldtype":14,"cached_url":832},"https://youtu.be/H9nXi2u8t1M",{"id":834,"alt":835,"name":7,"focus":48,"title":835,"filename":836,"copyright":7,"fieldtype":50},3395601,"10 Minute Travel Tabata Workout | Boxing Cardio Fitness","https://a.storyblok.com/f/115220/1244x700/44a250d8b5/10-minute-tabata-hiit-workoutyoutube-video.jpg","image_video_link",{"type":839,"attrs":840,"content":842},"heading",{"level":841},2,[843],{"text":844,"type":740},"Tabata Workout: 5 Rounds",{"type":736,"content":846},[847],{"text":848,"type":740},"20 seconds of work: 10 seconds of rest",{"type":839,"attrs":850,"content":852},{"level":851},3,[853,855],{"text":854,"type":740},"A-Skips (4 sets)",{"type":823},{"type":825,"attrs":857},{"id":827,"body":858},[859],{"_uid":860,"image":861,"component":865},"i-b4656f99-802c-4130-bfd7-759a51700921",{"id":862,"alt":863,"name":7,"focus":48,"title":863,"filename":864,"copyright":7,"fieldtype":50},3395977,"Coach PJ Doing A-Skips","https://a.storyblok.com/f/115220/1100x1100/5d46fa9963/a-skips.jpg","content_image",{"type":736,"content":867},[868],{"text":869,"type":740},"A-skips are similar in motion to marching in place with a little more bounce, almost like you are skipping in place.",{"type":871,"content":872},"bullet_list",[873,880,886],{"type":874,"content":875},"list_item",[876],{"type":736,"content":877},[878],{"text":879,"type":740},"Focus on controlled motion and raising your knee above hip height",{"type":874,"content":881},[882],{"type":736,"content":883},[884],{"text":885,"type":740},"Arm drive is more active than the marching motion",{"type":874,"content":887},[888],{"type":736,"content":889},[890],{"text":891,"type":740},"As motion is mastered, pick up the tempo",{"type":736,"content":893},[894,899,903],{"text":895,"type":740,"marks":896},"Key points: ",[897],{"type":898},"bold",{"text":742,"type":740,"marks":900},[901],{"type":745,"attrs":902},{"class":7},{"text":904,"type":740},"Your elbows should be at a 90 degree angle. Make sure not to cross the midline of your chest as you drive your arms in the movement.",{"type":839,"attrs":906,"content":907},{"level":851},[908,910],{"text":909,"type":740},"Reverse Lunge + Front Kick (4 sets)",{"type":823},{"type":825,"attrs":912},{"id":827,"body":913},[914],{"_uid":915,"image":916,"component":865},"i-c237cd69-1235-458d-b889-a04ec0903bc0",{"id":917,"alt":918,"name":7,"focus":48,"title":918,"filename":919,"copyright":7,"fieldtype":50},3395984,"Coach PJ Doing Reverse Lunge - Front Kicks","https://a.storyblok.com/f/115220/1380x700/2e379d64f6/reverse_lunge_front_kick.jpg",{"type":871,"content":921},[922,928,934,940,946,952],{"type":874,"content":923},[924],{"type":736,"content":925},[926],{"text":927,"type":740},"Start in an athletic stance",{"type":874,"content":929},[930],{"type":736,"content":931},[932],{"text":933,"type":740},"Perform a right leg, reverse lunge",{"type":874,"content":935},[936],{"type":736,"content":937},[938],{"text":939,"type":740},"Return to a stand, and kick your right foot forward",{"type":874,"content":941},[942],{"type":736,"content":943},[944],{"text":945,"type":740},"Continue the lunge and kick for 20 seconds with the same leg",{"type":874,"content":947},[948],{"type":736,"content":949},[950],{"text":951,"type":740},"Rest 10 seconds",{"type":874,"content":953},[954],{"type":736,"content":955},[956],{"text":957,"type":740},"Switch legs and repeat x 3",{"type":839,"attrs":959,"content":960},{"level":851},[961,963],{"text":962,"type":740},"Bob and Weave (4 sets)",{"type":823},{"type":825,"attrs":965},{"id":827,"body":966},[967],{"_uid":968,"image":969,"component":865},"i-74ae617f-0a1f-4909-a0e2-a3bbc16e3441",{"id":970,"alt":971,"name":7,"focus":48,"title":971,"filename":972,"copyright":7,"fieldtype":50},3396131,"Coach PJ Doing Bob & Weaves","https://a.storyblok.com/f/115220/1380x700/57fb226ee3/bob_and_weave.jpg",{"type":736,"content":974},[975,977,981,987,991,993,997,1003],{"text":976,"type":740},"The bob and weave is a great exercise to ",{"text":742,"type":740,"marks":978},[979],{"type":745,"attrs":980},{"class":7},{"text":982,"type":740,"marks":983},"practice defense",[984],{"type":751,"attrs":985},{"href":986,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"text":756,"type":740,"marks":988},[989],{"type":745,"attrs":990},{"class":7},{"text":992,"type":740},"and ",{"text":742,"type":740,"marks":994},[995],{"type":745,"attrs":996},{"class":7},{"text":998,"type":740,"marks":999},"slipping/ducking punches",[1000],{"type":751,"attrs":1001},{"href":1002,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"text":1004,"type":740},". A good visual is to imagine a rope tied off at head height. Make sure to bob and weave under the rope and avoid hitting the rope with your head.",{"type":871,"content":1006},[1007,1013,1019,1025,1031,1037,1043],{"type":874,"content":1008},[1009],{"type":736,"content":1010},[1011],{"text":1012,"type":740},"Start in an athletic fighting stance",{"type":874,"content":1014},[1015],{"type":736,"content":1016},[1017],{"text":1018,"type":740},"Envision your opponent throwing a punch at you as you slip each attempted shot",{"type":874,"content":1020},[1021],{"type":736,"content":1022},[1023],{"text":1024,"type":740},"Bend your knees slightly and bob under the imaginary punch, dropping your center of gravity, keeping your guard up",{"type":874,"content":1026},[1027],{"type":736,"content":1028},[1029],{"text":1030,"type":740},"Quickly return to your upright boxing stance",{"type":874,"content":1032},[1033],{"type":736,"content":1034},[1035],{"text":1036,"type":740},"Continue bobbing and weaving, back and forth, as if your body is following along the path of a “U” shape for the remaining time",{"type":874,"content":1038},[1039],{"type":736,"content":1040},[1041],{"text":1042,"type":740},"Rest for 10 seconds",{"type":874,"content":1044},[1045],{"type":736,"content":1046},[1047],{"text":1048,"type":740},"Repeat x 3",{"type":736,"content":1050},[1051,1055,1059,1061,1062,1066,1070],{"text":1052,"type":740,"marks":1053},"Key point: ",[1054],{"type":898},{"text":742,"type":740,"marks":1056},[1057],{"type":745,"attrs":1058},{"class":7},{"text":1060,"type":740},"Keep your hands up in a guard the entire time.",{"type":823},{"text":1063,"type":740,"marks":1064},"Added challenge: ",[1065],{"type":898},{"text":742,"type":740,"marks":1067},[1068],{"type":745,"attrs":1069},{"class":7},{"text":1071,"type":740},"Switch your stance halfway through.",{"type":839,"attrs":1073,"content":1074},{"level":851},[1075,1077],{"text":1076,"type":740},"Squat + Hook (4 sets)",{"type":823},{"type":825,"attrs":1079},{"id":827,"body":1080},[1081],{"_uid":1082,"image":1083,"component":865},"i-605ebdd1-75e5-4add-9b1f-d9afbfc94f33",{"id":1084,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1086,"copyright":7,"fieldtype":50},3396138,"Coach PJ Doing Squat Hooks","https://a.storyblok.com/f/115220/1380x700/9627a9c372/squat_hooks.jpg",{"type":871,"content":1088},[1089,1095,1101,1107,1113,1119,1124],{"type":874,"content":1090},[1091],{"type":736,"content":1092},[1093],{"text":1094,"type":740},"Start in an athletic stance with your hands up in guard",{"type":874,"content":1096},[1097],{"type":736,"content":1098},[1099],{"text":1100,"type":740},"Perform a full bodyweight squat",{"type":874,"content":1102},[1103],{"type":736,"content":1104},[1105],{"text":1106,"type":740},"Come back to stance and throw a hook",{"type":874,"content":1108},[1109],{"type":736,"content":1110},[1111],{"text":1112,"type":740},"Repeat the squat and throw a hook with the opposite arm",{"type":874,"content":1114},[1115],{"type":736,"content":1116},[1117],{"text":1118,"type":740},"Continue for 20 seconds, alternating throwing hooks with each arm",{"type":874,"content":1120},[1121],{"type":736,"content":1122},[1123],{"text":1042,"type":740},{"type":874,"content":1125},[1126],{"type":736,"content":1127},[1128],{"text":1048,"type":740},{"type":736,"content":1130},[1131,1134,1138,1140,1141,1144,1148],{"text":895,"type":740,"marks":1132},[1133],{"type":898},{"text":742,"type":740,"marks":1135},[1136],{"type":745,"attrs":1137},{"class":7},{"text":1139,"type":740},"Throw each hook with intention and force. Focus on good hip rotation and twist of the planted foot to transfer power for each punch.",{"type":823},{"text":1063,"type":740,"marks":1142},[1143],{"type":898},{"text":742,"type":740,"marks":1145},[1146],{"type":745,"attrs":1147},{"class":7},{"text":1149,"type":740},"Turn the squats into a squat jump.",{"type":839,"attrs":1151,"content":1152},{"level":851},[1153,1155],{"text":1154,"type":740},"Bear Plank + Sit-Thru (4 sets)",{"type":823},{"type":825,"attrs":1157},{"id":827,"body":1158},[1159],{"_uid":1160,"image":1161,"component":865},"i-a281a9f8-a179-4ca9-b074-9ad6994e4daf",{"id":1162,"alt":1163,"name":7,"focus":48,"title":1163,"filename":1164,"copyright":7,"fieldtype":50},3396187,"Coach PJ Doing Bear Planks & Sit Thrus","https://a.storyblok.com/f/115220/1380x700/db472bf04e/bear_planks_sit-thrus.jpg",{"type":871,"content":1166},[1167,1173,1179,1185,1191,1197,1203,1209,1215,1220],{"type":874,"content":1168},[1169],{"type":736,"content":1170},[1171],{"text":1172,"type":740},"Start on all fours with your arms straight and your hands under your shoulders",{"type":874,"content":1174},[1175],{"type":736,"content":1176},[1177],{"text":1178,"type":740},"Your knees should be bent at 90 degrees under your hips",{"type":874,"content":1180},[1181],{"type":736,"content":1182},[1183],{"text":1184,"type":740},"Engage your core (think belly to spine), keep your back flat, lift your knees 1-3 inches off the ground. This is the starting position.",{"type":874,"content":1186},[1187],{"type":736,"content":1188},[1189],{"text":1190,"type":740},"From here, keeping your right hand on the ground, raise your left arm and rotate your chest as if to point to the sky while simultaneously kicking your right leg out to your left side",{"type":874,"content":1192},[1193],{"type":736,"content":1194},[1195],{"text":1196,"type":740},"Your left foot should pivot as you thread your right leg beneath you, as you kick through",{"type":874,"content":1198},[1199],{"type":736,"content":1200},[1201],{"text":1202,"type":740},"Return to the starting position",{"type":874,"content":1204},[1205],{"type":736,"content":1206},[1207],{"text":1208,"type":740},"Switch arms and legs",{"type":874,"content":1210},[1211],{"type":736,"content":1212},[1213],{"text":1214,"type":740},"Repeat for 20 seconds, alternating sides",{"type":874,"content":1216},[1217],{"type":736,"content":1218},[1219],{"text":1042,"type":740},{"type":874,"content":1221},[1222],{"type":736,"content":1223},[1224],{"text":1048,"type":740},{"type":736,"content":1226},[1227,1229,1233,1239,1243],{"text":1228,"type":740},"There you have it! A quick 10 minutes of solid hard work. Tabata-style workouts give you just enough time to elevate your heart rate, break a sweat, and burn calories during, and well after, you’ve finished. Be sure to check out our other ",{"text":742,"type":740,"marks":1230},[1231],{"type":745,"attrs":1232},{"class":7},{"text":1234,"type":740,"marks":1235},"YouTube videos",[1236],{"type":751,"attrs":1237},{"href":1238,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://bit.ly/3oYefXf",{"text":756,"type":740,"marks":1240},[1241],{"type":745,"attrs":1242},{"class":7},{"text":1244,"type":740},"for more ways to stay active all summer long!",{"type":736,"content":1246},[1247,1249,1255],{"text":1248,"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":1250,"type":740,"marks":1251},"FightCamp App",[1252],{"type":751,"attrs":1253},{"href":1254,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1256,"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":1258,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1259,"component":118,"meta_info":1260,"meta_title":7,"block_image":1261,"cover_image":1262,"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},[],[],"2021-07-09 00:00","article",{"_uid":1268,"title":657,"plugin":43,"description":1269},"4a3e1043-d9a1-40cb-964d-713e72f0bfda","In a time crunch or need a workout to burn some calories while traveling? This quick 10 minute Tabata routine will get you feeling the BURN. No equipment!",{"id":1271,"alt":1272,"name":7,"focus":48,"title":1272,"filename":1273,"copyright":7,"fieldtype":50},3395556,"10 Minute Tabata HIIT Workout","https://a.storyblok.com/f/115220/2400x990/a48e70e9bf/10-minute-tabata-hiit-workout.jpg",[],[],"10-minute-tabata-hiit-workout-no-equipment-needed","blogs/10-minute-tabata-hiit-workout-no-equipment-needed",-890,[],60887917,"e2a85245-e0db-4b30-a1c9-6c7a4c83a2ce","2021-07-09T16:48:00.000Z","training/10-minute-tabata-hiit-workout-no-equipment-needed",[],["Reactive",1286],[1287,1674,1909,2090,2511,2797],{"name":1288,"created_at":1289,"published_at":1290,"updated_at":1291,"id":1292,"uuid":1293,"content":1294,"slug":1665,"full_slug":1666,"sort_by_date":48,"position":1667,"tag_list":1668,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":1670,"first_published_at":1671,"release_id":48,"lang":60,"path":1672,"alternates":1673,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1295,"faqs":1296,"title":1288,"topic":1325,"author":1340,"content":1341,"category":1646,"schedule":1654,"component":1266,"meta_info":1655,"cover_image":1659,"description":1663,"contributors":1664},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1297,1301,1305,1309,1313,1317,1321],{"_uid":1298,"answer":1299,"question":1300,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1302,"answer":1303,"question":1304,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1306,"answer":1307,"question":1308,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1310,"answer":1311,"question":1312,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1314,"answer":1315,"question":1316,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1318,"answer":1319,"question":1320,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1322,"answer":1323,"question":1324,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1326,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1338,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1327,"component":39,"meta_info":1335,"block_image":1336,"cover_image":1337,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1329,"component":118,"meta_info":1330,"meta_title":7,"block_image":1331,"cover_image":1332,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":733,"content":1342},[1343,1348,1352,1356,1360,1379,1383,1387,1391,1396,1400,1444,1449,1453,1467,1471,1494,1499,1503,1572,1577,1581,1601,1606,1620,1624,1629,1642],{"type":839,"attrs":1344,"content":1345},{"level":841},[1346],{"text":1347,"type":740},"Boxing Terminology",{"type":736,"content":1349},[1350],{"text":1351,"type":740},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":839,"attrs":1353,"content":1354},{"level":841},[1355],{"text":1300,"type":740},{"type":736,"content":1357},[1358],{"text":1359,"type":740},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":871,"content":1361},[1362,1368],{"type":874,"content":1363},[1364],{"type":736,"content":1365},[1366],{"text":1367,"type":740},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":874,"content":1369},[1370],{"type":736,"content":1371},[1372,1374,1377],{"text":1373,"type":740},"Southpaw Stance",{"text":742,"type":740,"marks":1375},[1376],{"type":898},{"text":1378,"type":740},"– Standing with your right foot farther out in front than your left foot",{"type":839,"attrs":1380,"content":1381},{"level":841},[1382],{"text":1304,"type":740},{"type":736,"content":1384},[1385],{"text":1386,"type":740},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":736,"content":1388},[1389],{"text":1390,"type":740},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":839,"attrs":1392,"content":1393},{"level":851},[1394],{"text":1395,"type":740},"Boxing Punches",{"type":736,"content":1397},[1398],{"text":1399,"type":740},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":871,"content":1401},[1402,1408,1414,1420,1426,1432,1438],{"type":874,"content":1403},[1404],{"type":736,"content":1405},[1406],{"text":1407,"type":740},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":874,"content":1409},[1410],{"type":736,"content":1411},[1412],{"text":1413,"type":740},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":874,"content":1415},[1416],{"type":736,"content":1417},[1418],{"text":1419,"type":740},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":874,"content":1421},[1422],{"type":736,"content":1423},[1424],{"text":1425,"type":740},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":874,"content":1427},[1428],{"type":736,"content":1429},[1430],{"text":1431,"type":740},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":874,"content":1433},[1434],{"type":736,"content":1435},[1436],{"text":1437,"type":740},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":874,"content":1439},[1440],{"type":736,"content":1441},[1442],{"text":1443,"type":740},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":839,"attrs":1445,"content":1446},{"level":851},[1447],{"text":1448,"type":740},"Boxing Movements",{"type":736,"content":1450},[1451],{"text":1452,"type":740},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":871,"content":1454},[1455,1461],{"type":874,"content":1456},[1457],{"type":736,"content":1458},[1459],{"text":1460,"type":740},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":874,"content":1462},[1463],{"type":736,"content":1464},[1465],{"text":1466,"type":740},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":736,"content":1468},[1469],{"text":1470,"type":740},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":871,"content":1472},[1473,1488],{"type":874,"content":1474},[1475],{"type":736,"content":1476},[1477,1486],{"text":1478,"type":740,"marks":1479},"Shoulder Roll",[1480,1484],{"type":751,"attrs":1481},{"href":1482,"uuid":48,"anchor":48,"custom":1483,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1485},"underline",{"text":1487,"type":740}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":874,"content":1489},[1490],{"type":736,"content":1491},[1492],{"text":1493,"type":740},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":839,"attrs":1495,"content":1496},{"level":851},[1497],{"text":1498,"type":740},"Boxing Training",{"type":736,"content":1500},[1501],{"text":1502,"type":740},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1504,"attrs":1505,"content":1508},"ordered_list",{"order":1506},{"order":1507},1,[1509,1515,1521,1535,1549],{"type":874,"content":1510},[1511],{"type":736,"content":1512},[1513],{"text":1514,"type":740},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":874,"content":1516},[1517],{"type":736,"content":1518},[1519],{"text":1520,"type":740},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":874,"content":1522},[1523],{"type":736,"content":1524},[1525,1533],{"text":1526,"type":740,"marks":1527},"Mittwork",[1528,1532],{"type":751,"attrs":1529},{"href":1530,"uuid":48,"anchor":48,"custom":1531,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1485},{"text":1534,"type":740}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":874,"content":1536},[1537],{"type":736,"content":1538},[1539,1547],{"text":1540,"type":740,"marks":1541},"Sparring",[1542,1546],{"type":751,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"custom":1545,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1485},{"text":1548,"type":740}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":874,"content":1550},[1551],{"type":736,"content":1552},[1553,1561,1563,1570],{"text":1554,"type":740,"marks":1555},"Roadwork",[1556,1560],{"type":751,"attrs":1557},{"href":1558,"uuid":48,"anchor":48,"custom":1559,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1485},{"text":1562,"type":740}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1564,"type":740,"marks":1565},"roadwork drills",[1566,1569],{"type":751,"attrs":1567},{"href":1558,"uuid":48,"anchor":48,"custom":1568,"target":754,"linktype":13},{},{"type":1485},{"text":1571,"type":740}," to add to your boxer training.",{"type":839,"attrs":1573,"content":1574},{"level":851},[1575],{"text":1576,"type":740},"Heavy Bag Training",{"type":736,"content":1578},[1579],{"text":1580,"type":740},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":871,"content":1582},[1583,1589,1595],{"type":874,"content":1584},[1585],{"type":736,"content":1586},[1587],{"text":1588,"type":740},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":874,"content":1590},[1591],{"type":736,"content":1592},[1593],{"text":1594,"type":740},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":874,"content":1596},[1597],{"type":736,"content":1598},[1599],{"text":1600,"type":740},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":839,"attrs":1602,"content":1603},{"level":851},[1604],{"text":1605,"type":740},"Recovery",{"type":736,"content":1607},[1608,1610,1618],{"text":1609,"type":740},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1611,"type":740,"marks":1612},"interview with FightCamp Trainer Coach PJ",[1613,1617],{"type":751,"attrs":1614},{"href":1615,"uuid":48,"anchor":48,"custom":1616,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1485},{"text":1619,"type":740},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":736,"content":1621},[1622],{"text":1623,"type":740},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":839,"attrs":1625,"content":1626},{"level":841},[1627],{"text":1628,"type":740},"Talk and Train Like a Fighter",{"type":736,"content":1630},[1631,1633,1640],{"text":1632,"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":748,"type":740,"marks":1634},[1635,1639],{"type":751,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":754,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1485},{"text":1641,"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":1643},[1644],{"text":1645,"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":1647,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1652,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1648,"component":118,"meta_info":1649,"meta_title":7,"block_image":1650,"cover_image":1651,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1656,"title":1657,"plugin":43,"description":1658},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1660,"alt":1661,"name":7,"focus":7,"title":1661,"filename":1662,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1669],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z","training/{{story.slug}}",[],{"name":1675,"created_at":1676,"published_at":1677,"updated_at":1678,"id":1679,"uuid":1680,"content":1681,"slug":1902,"full_slug":1903,"sort_by_date":48,"position":1904,"tag_list":1905,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":1906,"first_published_at":1907,"release_id":48,"lang":60,"path":1672,"alternates":1908,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1682,"faqs":1683,"title":1675,"topic":1704,"author":1340,"content":1719,"category":1884,"schedule":1892,"component":1266,"meta_info":1893,"cover_image":1897,"description":1896,"contributors":1901},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1684,1688,1692,1696,1700],{"_uid":1685,"answer":1686,"question":1687,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1689,"answer":1690,"question":1691,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1693,"answer":1694,"question":1695,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1697,"answer":1698,"question":1699,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1701,"answer":1702,"question":1703,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1705,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1717,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1706,"component":39,"meta_info":1714,"block_image":1715,"cover_image":1716,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1707,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1712,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1708,"component":118,"meta_info":1709,"meta_title":7,"block_image":1710,"cover_image":1711,"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":1720},[1721,1725,1729,1733,1746,1750,1754,1759,1772,1785,1790,1801,1805,1827,1832,1843,1856,1861,1865,1870,1880],{"type":736,"content":1722},[1723],{"text":1724,"type":740},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":736,"content":1726},[1727],{"text":1728,"type":740},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":839,"attrs":1730,"content":1731},{"level":841},[1732],{"text":1687,"type":740},{"type":736,"content":1734},[1735,1737,1744],{"text":1736,"type":740},"According to the ",{"text":1738,"type":740,"marks":1739},"Mayo Clinic",[1740],{"type":751,"attrs":1741},{"href":1742,"uuid":48,"anchor":48,"custom":1743,"target":754,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1745,"type":740},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":736,"content":1747},[1748],{"text":1749,"type":740},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":736,"content":1751},[1752],{"text":1753,"type":740},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":839,"attrs":1755,"content":1756},{"level":841},[1757],{"text":1758,"type":740},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":825,"attrs":1760},{"id":1761,"body":1762},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1763],{"url":1764,"_uid":1766,"image":1767,"component":865,"copyright_details":1771},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1768,"alt":1769,"name":7,"focus":48,"title":1769,"filename":1770,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":736,"content":1773},[1774,1776,1783],{"text":1775,"type":740},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1777,"type":740,"marks":1778},"burn more calories",[1779],{"type":751,"attrs":1780},{"href":1781,"uuid":48,"anchor":48,"custom":1782,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1784,"type":740}," even after you’re done working out.",{"type":839,"attrs":1786,"content":1787},{"level":841},[1788],{"text":1789,"type":740},"Kickboxing Is A Full Body Workout",{"type":825,"attrs":1791},{"id":1761,"body":1792},[1793],{"url":1794,"_uid":1795,"image":1796,"component":865,"copyright_details":1800},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1797,"alt":1798,"name":7,"focus":48,"title":1798,"filename":1799,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":736,"content":1802},[1803],{"text":1804,"type":740},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":736,"content":1806},[1807,1809,1816,1818,1825],{"text":1808,"type":740},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1810,"type":740,"marks":1811},"all-level lower body workout",[1812],{"type":751,"attrs":1813},{"href":1814,"uuid":48,"anchor":48,"custom":1815,"target":754,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1817,"type":740}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1819,"type":740,"marks":1820},"upper body workout",[1821],{"type":751,"attrs":1822},{"href":1823,"uuid":48,"anchor":48,"custom":1824,"target":754,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1826,"type":740}," led by Flo Master.",{"type":839,"attrs":1828,"content":1829},{"level":841},[1830],{"text":1831,"type":740},"Boxing Can Be Low-Impact",{"type":825,"attrs":1833},{"id":1761,"body":1834},[1835],{"url":1836,"_uid":1837,"image":1838,"component":865,"copyright_details":1842},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1839,"alt":1840,"name":7,"focus":48,"title":1840,"filename":1841,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":736,"content":1844},[1845,1847,1854],{"text":1846,"type":740},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1848,"type":740,"marks":1849},"shadowboxing",[1850],{"type":751,"attrs":1851},{"href":1852,"uuid":48,"anchor":48,"custom":1853,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1855,"type":740}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":839,"attrs":1857,"content":1858},{"level":841},[1859],{"text":1860,"type":740},"Kick Boring Cardio To The Curb",{"type":736,"content":1862},[1863],{"text":1864,"type":740},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":839,"attrs":1866,"content":1867},{"level":841},[1868],{"text":1869,"type":740},"Train Like a Fighter",{"type":736,"content":1871},[1872,1873,1878],{"text":1632,"type":740},{"text":748,"type":740,"marks":1874},[1875],{"type":751,"attrs":1876},{"href":1637,"uuid":48,"anchor":48,"custom":1877,"target":754,"linktype":13},{},{"text":1879,"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":1881},[1882],{"text":1883,"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":1885,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1890,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1886,"component":118,"meta_info":1887,"meta_title":7,"block_image":1888,"cover_image":1889,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1894,"title":1895,"plugin":43,"description":1896},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1898,"alt":1899,"name":7,"focus":48,"title":1899,"filename":1900,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1669],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1910,"created_at":1911,"published_at":1912,"updated_at":1913,"id":1914,"uuid":1915,"content":1916,"slug":2083,"full_slug":2084,"sort_by_date":48,"position":2085,"tag_list":2086,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2087,"first_published_at":2088,"release_id":48,"lang":60,"path":1672,"alternates":2089,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1917,"faqs":1918,"title":1935,"topic":1936,"author":1951,"content":1952,"category":2067,"schedule":2075,"component":1266,"meta_info":2076,"cover_image":2079,"description":2078,"contributors":2082},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1919,1923,1927,1931],{"_uid":1920,"answer":1921,"question":1922,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1924,"answer":1925,"question":1926,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1928,"answer":1929,"question":1930,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1932,"answer":1933,"question":1934,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1937,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1949,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1950,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1938,"component":39,"meta_info":1946,"block_image":1947,"cover_image":1948,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1939,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1944,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1945,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1940,"component":118,"meta_info":1941,"meta_title":7,"block_image":1942,"cover_image":1943,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":733,"content":1953},[1954,1965,1970,1975,1987,1990,1995,2006,2009,2014,2025,2029,2033,2038,2051,2055,2064],{"type":736,"content":1955},[1956,1958,1963],{"text":1957,"type":740},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1848,"type":740,"marks":1959},[1960],{"type":751,"attrs":1961},{"href":1852,"uuid":48,"anchor":48,"custom":1962,"target":754,"linktype":13},{},{"text":1964,"type":740}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":839,"attrs":1966,"content":1967},{"level":841},[1968],{"text":1969,"type":740},"Why You Should Practice Shadowboxing With Hand Weights",{"type":839,"attrs":1971,"content":1972},{"level":851},[1973],{"text":1974,"type":740},"1. Speed",{"type":825,"attrs":1976},{"id":1977,"body":1978},"58589914-3cf9-454d-8369-7218c807f59a",[1979],{"url":1980,"_uid":1981,"image":1982,"component":865,"copyright_details":1986},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1983,"alt":1984,"name":7,"focus":48,"title":1984,"filename":1985,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":736,"content":1988},[1989],{"text":1925,"type":740},{"type":839,"attrs":1991,"content":1992},{"level":851},[1993],{"text":1994,"type":740},"2. Arm Endurance",{"type":825,"attrs":1996},{"id":1977,"body":1997},[1998],{"url":1999,"_uid":2000,"image":2001,"component":865,"copyright_details":2005},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2002,"alt":2003,"name":7,"focus":48,"title":2003,"filename":2004,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":736,"content":2007},[2008],{"text":1929,"type":740},{"type":839,"attrs":2010,"content":2011},{"level":851},[2012],{"text":2013,"type":740},"3. Cardiovascular Conditioning",{"type":825,"attrs":2015},{"id":1977,"body":2016},[2017],{"url":2018,"_uid":2019,"image":2020,"component":865,"copyright_details":2024},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2021,"alt":2022,"name":7,"focus":48,"title":2022,"filename":2023,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":736,"content":2026},[2027],{"text":2028,"type":740},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":736,"content":2030},[2031],{"text":2032,"type":740},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":839,"attrs":2034,"content":2035},{"level":841},[2036],{"text":2037,"type":740},"Amp Up Your Training",{"type":736,"content":2039},[2040,2042,2049],{"text":2041,"type":740},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2043,"type":740,"marks":2044},"FightCamp Facebook Community",[2045],{"type":751,"attrs":2046},{"href":2047,"uuid":48,"anchor":48,"custom":2048,"target":754,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2050,"type":740}," and let me know.",{"type":839,"attrs":2052,"content":2053},{"level":841},[2054],{"text":1869,"type":740},{"type":736,"content":2056},[2057,2058,2063],{"text":1632,"type":740},{"text":748,"type":740,"marks":2059},[2060],{"type":751,"attrs":2061},{"href":1637,"uuid":48,"anchor":48,"custom":2062,"target":754,"linktype":13},{},{"text":1879,"type":740},{"type":736,"content":2065},[2066],{"text":1883,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2068,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2069,"component":118,"meta_info":2070,"meta_title":7,"block_image":2071,"cover_image":2072,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2077,"title":1935,"plugin":43,"description":2078},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2080,"alt":1910,"name":7,"focus":48,"title":1910,"filename":2081,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1669],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2091,"created_at":2092,"published_at":2093,"updated_at":2094,"id":2095,"uuid":2096,"content":2097,"slug":2504,"full_slug":2505,"sort_by_date":48,"position":2506,"tag_list":2507,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2508,"first_published_at":2509,"release_id":48,"lang":60,"path":1672,"alternates":2510,"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":2098,"faqs":2099,"title":2091,"topic":2120,"author":1951,"content":2135,"category":2488,"schedule":2496,"component":1266,"meta_info":2497,"cover_image":2500,"description":2499,"contributors":2503},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2100,2104,2108,2112,2116],{"_uid":2101,"answer":2102,"question":2103,"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":2105,"answer":2106,"question":2107,"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":2109,"answer":2110,"question":2111,"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":2113,"answer":2114,"question":2115,"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":2117,"answer":2118,"question":2119,"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":2121,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2133,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2122,"component":39,"meta_info":2130,"block_image":2131,"cover_image":2132,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2123,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2128,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2124,"component":118,"meta_info":2125,"meta_title":7,"block_image":2126,"cover_image":2127,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":2136},[2137,2141,2144,2156,2161,2166,2231,2236,2262,2267,2271,2276,2284,2296,2301,2312,2317,2328,2333,2344,2349,2361,2366,2377,2382,2402,2407,2412,2432,2437,2456,2461,2474,2478],{"type":736,"content":2138},[2139],{"text":2140,"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":2142},[2143],{"text":2102,"type":740},{"type":825,"attrs":2145},{"id":2146,"body":2147},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2148],{"_uid":2149,"link":2150,"image":2152,"title":2154,"component":837},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2151,"linktype":13,"fieldtype":14,"cached_url":2151},"https://pin.it/2zdpNMs",{"id":2153,"alt":2154,"name":7,"focus":48,"title":2154,"filename":2155,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":839,"attrs":2157,"content":2158},{"level":841},[2159],{"text":2160,"type":740},"Top Rock Step-By-Step",{"type":839,"attrs":2162,"content":2163},{"level":851},[2164],{"text":2165,"type":740},"The Feet",{"type":871,"content":2167},[2168,2174,2194,2200,2219,2225],{"type":874,"content":2169},[2170],{"type":736,"content":2171},[2172],{"text":2173,"type":740},"Begin by starting in an athletic stance on the balls of your feet",{"type":874,"content":2175},[2176,2180],{"type":736,"content":2177},[2178],{"text":2179,"type":740},"To start, being by doing a “step out”",{"type":871,"content":2181},[2182,2188],{"type":874,"content":2183},[2184],{"type":736,"content":2185},[2186],{"text":2187,"type":740},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":874,"content":2189},[2190],{"type":736,"content":2191},[2192],{"text":2193,"type":740},"Pause for a half-second",{"type":874,"content":2195},[2196],{"type":736,"content":2197},[2198],{"text":2199,"type":740},"Return to the starting stance by performing a slight hop backward",{"type":874,"content":2201},[2202,2206],{"type":736,"content":2203},[2204],{"text":2205,"type":740},"Once returned, perform the opposite foot “step out”",{"type":871,"content":2207},[2208,2214],{"type":874,"content":2209},[2210],{"type":736,"content":2211},[2212],{"text":2213,"type":740},"Make sure the step out is in front of the opposite foot and crosses over",{"type":874,"content":2215},[2216],{"type":736,"content":2217},[2218],{"text":2193,"type":740},{"type":874,"content":2220},[2221],{"type":736,"content":2222},[2223],{"text":2224,"type":740},"Hop back to the starting position",{"type":874,"content":2226},[2227],{"type":736,"content":2228},[2229],{"text":2230,"type":740},"Continue Top Rocking for the remainder of the set",{"type":839,"attrs":2232,"content":2233},{"level":851},[2234],{"text":2235,"type":740},"The Arms",{"type":871,"content":2237},[2238,2244,2250,2256],{"type":874,"content":2239},[2240],{"type":736,"content":2241},[2242],{"text":2243,"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":874,"content":2245},[2246],{"type":736,"content":2247},[2248],{"text":2249,"type":740},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":874,"content":2251},[2252],{"type":736,"content":2253},[2254],{"text":2255,"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":874,"content":2257},[2258],{"type":736,"content":2259},[2260],{"text":2261,"type":740},"Continue using this arm motion to help with rhythm and balance",{"type":839,"attrs":2263,"content":2264},{"level":841},[2265],{"text":2266,"type":740},"Movement Key Points",{"type":736,"content":2268},[2269],{"text":2270,"type":740},"Here are some key things to focus on while performing the Top Rock:",{"type":839,"attrs":2272,"content":2273},{"level":851},[2274],{"text":2275,"type":740},"Start by swinging your arms",{"type":871,"content":2277},[2278],{"type":874,"content":2279},[2280],{"type":736,"content":2281},[2282],{"text":2283,"type":740},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":825,"attrs":2285},{"id":2286,"body":2287},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2288],{"url":2289,"_uid":2290,"image":2291,"component":865,"copyright_details":2295},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2292,"alt":2293,"name":7,"focus":48,"title":2293,"filename":2294,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":839,"attrs":2297,"content":2298},{"level":851},[2299],{"text":2300,"type":740},"On each hop back, your arms should cross in front of your chest",{"type":825,"attrs":2302},{"id":2286,"body":2303},[2304],{"url":2305,"_uid":2306,"image":2307,"component":865,"copyright_details":2311},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2308,"alt":2309,"name":7,"focus":48,"title":2309,"filename":2310,"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":839,"attrs":2313,"content":2314},{"level":851},[2315],{"text":2316,"type":740},"One foot should cross at a time",{"type":825,"attrs":2318},{"id":2286,"body":2319},[2320],{"url":2321,"_uid":2322,"image":2323,"component":865,"copyright_details":2327},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2324,"alt":2325,"name":7,"focus":48,"title":2325,"filename":2326,"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":839,"attrs":2329,"content":2330},{"level":851},[2331],{"text":2332,"type":740},"Perform the movement by staying on the balls of your feet",{"type":825,"attrs":2334},{"id":2286,"body":2335},[2336],{"url":2337,"_uid":2338,"image":2339,"component":865,"copyright_details":2343},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2340,"alt":2341,"name":7,"focus":48,"title":2341,"filename":2342,"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":839,"attrs":2345,"content":2346},{"level":851},[2347],{"text":2348,"type":740},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":825,"attrs":2350},{"id":2351,"body":2352},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2353],{"url":2354,"_uid":2355,"image":2356,"component":865,"copyright_details":2360},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2357,"alt":2358,"name":7,"focus":48,"title":2358,"filename":2359,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":839,"attrs":2362,"content":2363},{"level":851},[2364],{"text":2365,"type":740},"Stay loose and have fun!",{"type":825,"attrs":2367},{"id":2286,"body":2368},[2369],{"url":2370,"_uid":2371,"image":2372,"component":865,"copyright_details":2376},{"id":7,"url":7,"linktype":1765,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2373,"alt":2374,"name":7,"focus":48,"title":2374,"filename":2375,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":839,"attrs":2378,"content":2379},{"level":841},[2380],{"text":2381,"type":740},"Muscles Used",{"type":871,"content":2383},[2384,2390,2396],{"type":874,"content":2385},[2386],{"type":736,"content":2387},[2388],{"text":2389,"type":740},"Deltoids",{"type":874,"content":2391},[2392],{"type":736,"content":2393},[2394],{"text":2395,"type":740},"Core",{"type":874,"content":2397},[2398],{"type":736,"content":2399},[2400],{"text":2401,"type":740},"Calves",{"type":839,"attrs":2403,"content":2404},{"level":841},[2405],{"text":2406,"type":740},"Application",{"type":839,"attrs":2408,"content":2409},{"level":851},[2410],{"text":2411,"type":740},"For Sets",{"type":871,"content":2413},[2414,2420,2426],{"type":874,"content":2415},[2416],{"type":736,"content":2417},[2418],{"text":2419,"type":740},"Perform 3-6 sets",{"type":874,"content":2421},[2422],{"type":736,"content":2423},[2424],{"text":2425,"type":740},"12-20 repetitions each way",{"type":874,"content":2427},[2428],{"type":736,"content":2429},[2430],{"text":2431,"type":740},"Rest 30-45 seconds between sets",{"type":839,"attrs":2433,"content":2434},{"level":851},[2435],{"text":2436,"type":740},"For Time",{"type":871,"content":2438},[2439,2444,2450],{"type":874,"content":2440},[2441],{"type":736,"content":2442},[2443],{"text":2419,"type":740},{"type":874,"content":2445},[2446],{"type":736,"content":2447},[2448],{"text":2449,"type":740},"Perform for 30-90 seconds",{"type":874,"content":2451},[2452],{"type":736,"content":2453},[2454],{"text":2455,"type":740},"Rest 45-60 seconds between sets",{"type":839,"attrs":2457,"content":2458},{"level":841},[2459],{"text":2460,"type":740},"Dance Moves For Boxers",{"type":736,"content":2462},[2463,2465,2472],{"text":2464,"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":2466,"type":740,"marks":2467},"Flo Master",[2468],{"type":751,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2473,"type":740},". ",{"type":839,"attrs":2475,"content":2476},{"level":841},[2477],{"text":1869,"type":740},{"type":736,"content":2479},[2480,2481,2486],{"text":1632,"type":740},{"text":748,"type":740,"marks":2482},[2483],{"type":751,"attrs":2484},{"href":1637,"uuid":48,"anchor":48,"custom":2485,"target":754,"linktype":13},{},{"text":2487,"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":2489,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2494,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2490,"component":118,"meta_info":2491,"meta_title":7,"block_image":2492,"cover_image":2493,"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":2498,"title":2091,"plugin":43,"description":2499},"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":2501,"alt":2091,"name":7,"focus":48,"title":2091,"filename":2502,"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,[1669],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2512,"created_at":2513,"published_at":2514,"updated_at":2515,"id":2516,"uuid":2517,"content":2518,"slug":2790,"full_slug":2791,"sort_by_date":48,"position":2792,"tag_list":2793,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2794,"first_published_at":2795,"release_id":48,"lang":60,"path":1672,"alternates":2796,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2519,"faqs":2520,"title":2512,"topic":2537,"author":2552,"content":2553,"category":2771,"schedule":2779,"component":1266,"meta_info":2780,"cover_image":2784,"description":2788,"contributors":2789},"0970fa5a-5687-49ba-9c33-b7285372264c",[2521,2525,2529,2533],{"_uid":2522,"answer":2523,"question":2524,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2526,"answer":2527,"question":2528,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2530,"answer":2531,"question":2532,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2534,"answer":2535,"question":2536,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2538,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2550,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2539,"component":39,"meta_info":2547,"block_image":2548,"cover_image":2549,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2540,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2545,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2541,"component":118,"meta_info":2542,"meta_title":7,"block_image":2543,"cover_image":2544,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":2554},[2555,2560,2580,2585,2590,2594,2626,2630,2635,2645,2665,2669,2674,2678,2704,2708,2734,2738,2743,2755,2759,2768],{"type":839,"attrs":2556,"content":2557},{"level":841},[2558],{"text":2559,"type":740},"How to Get Better Head Movement in Boxing",{"type":736,"content":2561},[2562,2564,2571,2573,2578],{"text":2563,"type":740},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2565,"type":740,"marks":2566},"movements",[2567],{"type":751,"attrs":2568},{"href":2569,"uuid":48,"anchor":48,"custom":2570,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2572,"type":740}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2574,"type":740,"marks":2575},"employ",[2576],{"type":2577},"italic",{"text":2579,"type":740}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":839,"attrs":2581,"content":2582},{"level":841},[2583],{"text":2584,"type":740},"3 Boxing Head Movement Drills",{"type":839,"attrs":2586,"content":2587},{"level":851},[2588],{"text":2589,"type":740},"The 5 Point Pivot Drill",{"type":736,"content":2591},[2592],{"text":2593,"type":740},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":871,"content":2595},[2596,2602,2608,2614,2620],{"type":874,"content":2597},[2598],{"type":736,"content":2599},[2600],{"text":2601,"type":740},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":874,"content":2603},[2604],{"type":736,"content":2605},[2606],{"text":2607,"type":740},"Weave under to the other side (to avoid hooks)",{"type":874,"content":2609},[2610],{"type":736,"content":2611},[2612],{"text":2613,"type":740},"Pull back/sway (good for avoiding uppercuts)",{"type":874,"content":2615},[2616],{"type":736,"content":2617},[2618],{"text":2619,"type":740},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":874,"content":2621},[2622],{"type":736,"content":2623},[2624],{"text":2625,"type":740},"Throw a punch (it's important that defense and offense are fluid) ",{"type":736,"content":2627},[2628],{"text":2629,"type":740},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":839,"attrs":2631,"content":2632},{"level":851},[2633],{"text":2634,"type":740},"Frame and Shoot Drill",{"type":736,"content":2636},[2637,2639,2643],{"text":2638,"type":740},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2640,"type":740,"marks":2641},"will",[2642],{"type":2577},{"text":2644,"type":740}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":871,"content":2646},[2647,2653,2659],{"type":874,"content":2648},[2649],{"type":736,"content":2650},[2651],{"text":2652,"type":740},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":874,"content":2654},[2655],{"type":736,"content":2656},[2657],{"text":2658,"type":740},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":874,"content":2660},[2661],{"type":736,"content":2662},[2663],{"text":2664,"type":740},"Once you know what feels best, throw a punch from that position. ",{"type":736,"content":2666},[2667],{"text":2668,"type":740},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":839,"attrs":2670,"content":2671},{"level":851},[2672],{"text":2673,"type":740},"The Line Drill",{"type":736,"content":2675},[2676],{"text":2677,"type":740},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":871,"content":2679},[2680,2686,2692,2698],{"type":874,"content":2681},[2682],{"type":736,"content":2683},[2684],{"text":2685,"type":740},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":874,"content":2687},[2688],{"type":736,"content":2689},[2690],{"text":2691,"type":740}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":874,"content":2693},[2694],{"type":736,"content":2695},[2696],{"text":2697,"type":740},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":874,"content":2699},[2700],{"type":736,"content":2701},[2702],{"text":2703,"type":740},"Repeat step 1",{"type":736,"content":2705},[2706],{"text":2707,"type":740},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":871,"content":2709},[2710,2716,2722,2728],{"type":874,"content":2711},[2712],{"type":736,"content":2713},[2714],{"text":2715,"type":740},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":874,"content":2717},[2718],{"type":736,"content":2719},[2720],{"text":2721,"type":740},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":874,"content":2723},[2724],{"type":736,"content":2725},[2726],{"text":2727,"type":740},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":874,"content":2729},[2730],{"type":736,"content":2731},[2732],{"text":2733,"type":740},"Return to neutral and repeat the sequence",{"type":736,"content":2735},[2736],{"text":2737,"type":740},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":839,"attrs":2739,"content":2740},{"level":841},[2741],{"text":2742,"type":740},"Keep Your Head Moving",{"type":736,"content":2744},[2745,2747,2753],{"text":2746,"type":740},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2565,"type":740,"marks":2748},[2749],{"type":751,"attrs":2750},{"href":2751,"uuid":48,"anchor":48,"custom":2752,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2754,"type":740}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":839,"attrs":2756,"content":2757},{"level":841},[2758],{"text":1869,"type":740},{"type":736,"content":2760},[2761,2762,2767],{"text":1632,"type":740},{"text":748,"type":740,"marks":2763},[2764],{"type":751,"attrs":2765},{"href":1637,"uuid":48,"anchor":48,"custom":2766,"target":754,"linktype":13},{},{"text":1879,"type":740},{"type":736,"content":2769},[2770],{"text":1883,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2772,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2777,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2778,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2773,"component":118,"meta_info":2774,"meta_title":7,"block_image":2775,"cover_image":2776,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2781,"title":2782,"plugin":43,"description":2783},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2785,"alt":2786,"name":7,"focus":7,"title":2786,"filename":2787,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1669],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2798,"created_at":2799,"published_at":2800,"updated_at":2801,"id":2802,"uuid":2803,"content":2804,"slug":2963,"full_slug":2964,"sort_by_date":48,"position":2965,"tag_list":2966,"is_startpage":9,"parent_id":1280,"meta_data":48,"group_id":2967,"first_published_at":2800,"release_id":48,"lang":60,"path":1672,"alternates":2968,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2805,"faqs":2806,"title":2798,"topic":2823,"author":2552,"content":2838,"category":2944,"schedule":2952,"component":1266,"meta_info":2953,"cover_image":2957,"description":2961,"contributors":2962},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2807,2811,2815,2819],{"_uid":2808,"answer":2809,"question":2810,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2812,"answer":2813,"question":2814,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2816,"answer":2817,"question":2818,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2820,"answer":2821,"question":2822,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2824,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2836,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2825,"component":39,"meta_info":2833,"block_image":2834,"cover_image":2835,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2826,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2831,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2832,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2827,"component":118,"meta_info":2828,"meta_title":7,"block_image":2829,"cover_image":2830,"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":2839},[2840,2844,2849,2868,2873,2877,2882,2885,2889,2901,2906,2919,2924,2928,2932,2941],{"type":736,"content":2841},[2842],{"text":2843,"type":740},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":839,"attrs":2845,"content":2846},{"level":841},[2847],{"text":2848,"type":740},"Practice, Practice, Practice",{"type":736,"content":2850},[2851,2853,2857,2859,2866],{"text":2852,"type":740},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2854,"type":740,"marks":2855},"always",[2856],{"type":2577},{"text":2858,"type":740}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2860,"type":740,"marks":2861},"mirror",[2862],{"type":751,"attrs":2863},{"href":2864,"uuid":48,"anchor":48,"custom":2865,"target":754,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2867,"type":740}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":839,"attrs":2869,"content":2870},{"level":851},[2871],{"text":2872,"type":740},"Shoulder Touch Drill",{"type":736,"content":2874},[2875],{"text":2876,"type":740},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":839,"attrs":2878,"content":2879},{"level":851},[2880],{"text":2881,"type":740},"Cobra Bag",{"type":736,"content":2883},[2884],{"text":2813,"type":740},{"type":839,"attrs":2886,"content":2887},{"level":851},[2888],{"text":1540,"type":740},{"type":736,"content":2890},[2891,2893,2899],{"text":2892,"type":740},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1540,"type":740,"marks":2894},[2895],{"type":751,"attrs":2896},{"href":2897,"uuid":48,"anchor":48,"custom":2898,"target":754,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2900,"type":740}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":839,"attrs":2902,"content":2903},{"level":851},[2904],{"text":2905,"type":740},"“Free flow” mitt work",{"type":736,"content":2907},[2908,2910,2917],{"text":2909,"type":740},"Free flow ",{"text":2911,"type":740,"marks":2912},"mitt work",[2913],{"type":751,"attrs":2914},{"href":2915,"uuid":48,"anchor":48,"custom":2916,"target":754,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2918,"type":740}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":839,"attrs":2920,"content":2921},{"level":851},[2922],{"text":2923,"type":740},"Think Fast",{"type":736,"content":2925},[2926],{"text":2927,"type":740},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":839,"attrs":2929,"content":2930},{"level":841},[2931],{"text":1869,"type":740},{"type":736,"content":2933},[2934,2935,2940],{"text":1632,"type":740},{"text":748,"type":740,"marks":2936},[2937],{"type":751,"attrs":2938},{"href":1637,"uuid":48,"anchor":48,"custom":2939,"target":754,"linktype":13},{},{"text":1641,"type":740},{"type":736,"content":2942},[2943],{"text":1645,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2945,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2950,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2946,"component":118,"meta_info":2947,"meta_title":7,"block_image":2948,"cover_image":2949,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2954,"title":2955,"plugin":43,"description":2956},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2958,"alt":2959,"name":7,"focus":7,"title":2959,"filename":2960,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1669],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1266,"created_at":2970,"published_at":2971,"updated_at":2972,"id":2973,"uuid":2974,"content":2975,"slug":1266,"full_slug":2996,"sort_by_date":48,"position":446,"tag_list":2997,"is_startpage":9,"parent_id":2998,"meta_data":48,"group_id":2999,"first_published_at":3000,"release_id":48,"lang":60,"path":7,"alternates":3001,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2976,"component":2977,"meta_info":2978,"custom_content_list":2980},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2979,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2981,2986,2991],{"_uid":2982,"label":2983,"value":2984,"dev_id":2985,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2987,"label":2988,"value":2989,"dev_id":2990,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2992,"label":2993,"value":2994,"dev_id":2995,"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",[],1785892819548]