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By doing that, you will have a much easier time and a higher chance of beating your opponent in the ring.","Why are body shots so important in boxing combos?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bd7b18a7-1c01-48ed-a75e-d17f328d95d6","Start by throwing two jabs (1-1). You want to gauge your opponent’s reaction and get them to put their hands up and cover their face. Throw a third jab after they react. Then, bend your knees a bit to bring your stance lower. Throw a cross to the body\\nAs soon as you land the cross, start moving in the direction you want to escape out of your opponent's reach. A good boxer on the receiving end of that cross will always check it or counter it with a hook.","Combo 1: Double Jab - Jab - Cross To The Body (1-1-1-2B)",{"_uid":676,"answer":677,"question":678,"component":670},"f5b35d63-9ae3-4e31-86b2-97380f86a686","Throw a basic jab-cross (1-2) combo, turning your rear foot. Slip to the side of your leading hand and bring your rear hand up to guard. Throw a lead hook to the right side of the abdomen (aim at the liver). Make sure to rotate your leading leg to generate torque and momentum","Combo 2: Jab - Cross - Lead Hook To The Body (1-2-3B)",{"_uid":680,"answer":681,"question":682,"component":670},"4d95cee3-6cf7-433a-bf79-a3ba4088b9ea","Start off with 2 jabs (1-1). This is not the standard double-jab; the 2 jabs are thrown with full retraction of the leading hand back to guard in between. Throw a rear hook to the body (aiming at the liver or ribs of your opponent if you are in orthodox stance)","Combo 3: Jab - Jab - Rear Hook To The Body (1-1-4B)",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":684,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":113,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":723,"content":724},"doc",[725,747,751,774,788,795,801,811,837,863,867,872,881,925,930,938,960,965,1000,1014,1018,1022,1036,1056,1106,1111],{"type":726,"content":727},"paragraph",[728,731,737,745],{"text":729,"type":730},"Why is going to the body so important when selecting your ","text",{"text":732,"type":730,"marks":733}," ",[734],{"type":735,"attrs":736},"styled",{"class":7},{"text":738,"type":730,"marks":739},"boxing combos",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos","_blank",{"text":746,"type":730},"? Because when you take the body of your opponent, you take the energy from them, and you take their willpower.",{"type":726,"content":748},[749],{"text":750,"type":730},"By doing that, you will have a much easier time and a higher chance of beating your opponent in the ring.",{"type":726,"content":752},[753,755,759,765,770,772],{"text":754,"type":730},"Here, ",{"text":732,"type":730,"marks":756},[757],{"type":735,"attrs":758},{"class":7},{"text":760,"type":730,"marks":761},"FightCamp",[762],{"type":741,"attrs":763},{"href":764,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":766,"type":730,"marks":767},"  ",[768],{"type":735,"attrs":769},{"class":7},{"text":771,"type":730},"Trainer Flo Master demonstrates three (3) body shot combos every boxer should learn:",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"61b8ca88-4df3-40f6-8543-6e9de1e4b40e",[779],{"_uid":780,"link":781,"image":783,"title":785,"component":787},"i-40a64baf-132e-4d9e-acf0-629913ee2149",{"id":7,"url":782,"linktype":13,"fieldtype":14,"cached_url":782},"https://youtu.be/lEvHeABabvc",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},3396955,"3 BODY SHOT COMBOS YOU NEED TO TRY | Boxing Training","https://a.storyblok.com/f/115220/1244x700/a4ed5b6353/3-body-shot-combos-youtube-video.jpg","image_video_link",{"type":789,"attrs":790,"content":792},"heading",{"level":791},2,[793],{"text":794,"type":730},"3 Body Shot Combinations",{"type":789,"attrs":796,"content":798},{"level":797},3,[799,800],{"text":674,"type":730},{"type":773},{"type":775,"attrs":802},{"id":777,"body":803},[804],{"_uid":805,"image":806,"component":810},"i-4ff4c22b-89bf-4228-aef3-b0f39c9f50ab",{"id":807,"alt":808,"name":7,"focus":48,"title":808,"filename":809,"copyright":7,"fieldtype":50},3397003,"Flo Master Throwing a Jab Punch","https://a.storyblok.com/f/115220/1100x1100/e37bcc589e/jab_punch.jpg","content_image",{"type":812,"content":813},"bullet_list",[814],{"type":815,"content":816},"list_item",[817],{"type":726,"content":818},[819,821,825,831,835],{"text":820,"type":730},"Start by throwing two ",{"text":732,"type":730,"marks":822},[823],{"type":735,"attrs":824},{"class":7},{"text":826,"type":730,"marks":827},"jabs",[828],{"type":741,"attrs":829},{"href":830,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"text":766,"type":730,"marks":832},[833],{"type":735,"attrs":834},{"class":7},{"text":836,"type":730},"(1-1)",{"type":812,"content":838},[839,845,851,857],{"type":815,"content":840},[841],{"type":726,"content":842},[843],{"text":844,"type":730},"You want to gauge your opponent’s reaction and get them to put their hands up and cover their face.",{"type":815,"content":846},[847],{"type":726,"content":848},[849],{"text":850,"type":730},"Throw a third jab after they react",{"type":815,"content":852},[853],{"type":726,"content":854},[855],{"text":856,"type":730},"Then, bend your knees a bit to bring your stance lower",{"type":815,"content":858},[859],{"type":726,"content":860},[861],{"text":862,"type":730},"Throw a cross to the body",{"type":726,"content":864},[865],{"text":866,"type":730},"As soon as you land the cross, start moving in the direction you want to escape out of your opponent's reach. A good boxer on the receiving end of that cross will always check it or counter it with a hook.",{"type":789,"attrs":868,"content":869},{"level":797},[870,871],{"text":678,"type":730},{"type":773},{"type":775,"attrs":873},{"id":777,"body":874},[875],{"_uid":876,"image":877,"component":810},"i-c6ee4767-acf1-4416-8e6d-0df9a9594f86",{"id":878,"alt":879,"name":7,"focus":48,"title":879,"filename":880,"copyright":7,"fieldtype":50},3397008,"Flo Master Throwing a Hook Punch","https://a.storyblok.com/f/115220/1100x1100/54340d546a/hook_punch.jpg",{"type":812,"content":882},[883,889,895],{"type":815,"content":884},[885],{"type":726,"content":886},[887],{"text":888,"type":730},"Throw a basic jab-cross (1-2) combo, turning your rear foot",{"type":815,"content":890},[891],{"type":726,"content":892},[893],{"text":894,"type":730},"Slip to the side of your leading hand and bring your rear hand up to guard",{"type":815,"content":896},[897,917],{"type":726,"content":898},[899,901,905,911,915],{"text":900,"type":730},"Throw a ",{"text":732,"type":730,"marks":902},[903],{"type":735,"attrs":904},{"class":7},{"text":906,"type":730,"marks":907},"lead hook",[908],{"type":741,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{"text":766,"type":730,"marks":912},[913],{"type":735,"attrs":914},{"class":7},{"text":916,"type":730},"to the right side of the abdomen (aim at the liver)",{"type":812,"content":918},[919],{"type":815,"content":920},[921],{"type":726,"content":922},[923],{"text":924,"type":730},"Make sure to rotate your leading leg to generate torque and momentum",{"type":789,"attrs":926,"content":927},{"level":797},[928,929],{"text":682,"type":730},{"type":773},{"type":775,"attrs":931},{"id":777,"body":932},[933],{"_uid":934,"image":935,"component":810},"i-361b237c-5719-401d-8bc3-42e7a00bee49",{"id":936,"alt":808,"name":7,"focus":48,"title":808,"filename":937,"copyright":7,"fieldtype":50},3397009,"https://a.storyblok.com/f/115220/1100x1100/a1c598d0fc/jab_punch.jpg",{"type":812,"content":939},[940,954],{"type":815,"content":941},[942,946],{"type":726,"content":943},[944],{"text":945,"type":730},"Start off with 2 jabs (1-1)",{"type":812,"content":947},[948],{"type":815,"content":949},[950],{"type":726,"content":951},[952],{"text":953,"type":730},"This is not the standard double-jab; the 2 jabs are thrown with full retraction of the leading hand back to guard in between",{"type":815,"content":955},[956],{"type":726,"content":957},[958],{"text":959,"type":730},"Throw a rear hook to the body (aiming at the liver or ribs of your opponent if you are in orthodox stance)",{"type":789,"attrs":961,"content":962},{"level":791},[963],{"text":964,"type":730},"What Do These Body Shot Boxing Combos Have In Common?",{"type":726,"content":966},[967,969,973,978,982,984,988,994,998],{"text":968,"type":730},"All three of these body shot ",{"text":732,"type":730,"marks":970},[971],{"type":735,"attrs":972},{"class":7},{"text":738,"type":730,"marks":974},[975],{"type":741,"attrs":976},{"href":977,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{"text":766,"type":730,"marks":979},[980],{"type":735,"attrs":981},{"class":7},{"text":983,"type":730},"use the jab. The ",{"text":732,"type":730,"marks":985},[986],{"type":735,"attrs":987},{"class":7},{"text":989,"type":730,"marks":990},"jab",[991],{"type":741,"attrs":992},{"href":993,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-a-jab-in-boxing",{"text":766,"type":730,"marks":995},[996],{"type":735,"attrs":997},{"class":7},{"text":999,"type":730},"is the most important weapon in boxing because:",{"type":812,"content":1001},[1002,1008],{"type":815,"content":1003},[1004],{"type":726,"content":1005},[1006],{"text":1007,"type":730},"It controls the distance between you and your opponent",{"type":815,"content":1009},[1010],{"type":726,"content":1011},[1012],{"text":1013,"type":730},"It sets you up for other punches",{"type":726,"content":1015},[1016],{"text":1017,"type":730},"When you throw multiple jabs in a row at your opponent, they begin to cover up, limiting their vision and opening themselves up for...body shots!",{"type":726,"content":1019},[1020],{"text":1021,"type":730},"Boxers often get fixated on “head-hunting” in the ring--meaning they only target their opponent’s head. Attacking the body will slow your opponent down, drain their stamina, and demotivate them. When your opponent gets slow and immobile, it makes it easier to find opportunities to throw headshots and the ultimate knockout.",{"type":726,"content":1023},[1024,1026,1030,1034],{"text":1025,"type":730},"Want more combos like these to add to your boxing training? Join ",{"text":732,"type":730,"marks":1027},[1028],{"type":735,"attrs":1029},{"class":7},{"text":760,"type":730,"marks":1031},[1032],{"type":741,"attrs":1033},{"href":764,"uuid":48,"anchor":48,"target":744,"linktype":48},{"text":1035,"type":730}," to learn more pro Boxing tips, tricks, and workouts from real boxers, kickboxers, MMA fighters, and martial artists.",{"type":726,"content":1037},[1038,1040,1044,1050,1054],{"text":1039,"type":730},"Be sure to check out these videos on the ",{"text":732,"type":730,"marks":1041},[1042],{"type":735,"attrs":1043},{"class":7},{"text":1045,"type":730,"marks":1046},"FightCamp YouTube channel",[1047],{"type":741,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://bit.ly/3oYefXf",{"text":766,"type":730,"marks":1051},[1052],{"type":735,"attrs":1053},{"class":7},{"text":1055,"type":730},"for more boxing combination training:",{"type":726,"content":1057},[1058,1060,1064,1070,1071,1072,1076,1082,1083,1084,1088,1094,1095,1096,1100],{"text":1059,"type":730},"◦ ",{"text":732,"type":730,"marks":1061},[1062],{"type":735,"attrs":1063},{"class":7},{"text":1065,"type":730,"marks":1066},"5 Boxing Combos Every Beginner NEEDS To Learn with Coach PJ",[1067],{"type":741,"attrs":1068},{"href":1069,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/kzOuIDYXCHg",{"type":773},{"text":1059,"type":730},{"text":732,"type":730,"marks":1073},[1074],{"type":735,"attrs":1075},{"class":7},{"text":1077,"type":730,"marks":1078},"Train Like Floyd Mayweather With This Mitt Combo with Aaron Swenson",[1079],{"type":741,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/lsSvZ_Fzy9M",{"type":773},{"text":1059,"type":730},{"text":732,"type":730,"marks":1085},[1086],{"type":735,"attrs":1087},{"class":7},{"text":1089,"type":730,"marks":1090},"Mike Tyson's Training Combo Breakdown with Aaron Swenson & Tommy Duquette",[1091],{"type":741,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/-bHifq--TXI",{"type":773},{"text":1059,"type":730},{"text":732,"type":730,"marks":1097},[1098],{"type":735,"attrs":1099},{"class":7},{"text":1101,"type":730,"marks":1102},"Boxing Training For Beginners at Home Combinations with Aaron Swenson",[1103],{"type":741,"attrs":1104},{"href":1105,"uuid":48,"anchor":48,"target":744,"linktype":48},"https://youtu.be/BSQHoo2hO78",{"type":789,"attrs":1107,"content":1108},{"level":797},[1109],{"text":1110,"type":730},"Related Articles",{"type":726,"content":1112},[1113,1118,1119,1124,1125,1130,1131,1136,1137],{"text":1114,"type":730,"marks":1115},"Boxing 101: 3-Punch Combos",[1116],{"type":741,"attrs":1117},{"href":743,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1120,"type":730,"marks":1121},"3-Punch Boxing Combos: Leading with the Jab (Pt. 1)",[1122],{"type":741,"attrs":1123},{"href":977,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1126,"type":730,"marks":1127},"6 Tips To Throw The Perfect Jab",[1128],{"type":741,"attrs":1129},{"href":830,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1132,"type":730,"marks":1133},"How to Use a Jab In Boxing",[1134],{"type":741,"attrs":1135},{"href":993,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1138,"type":730,"marks":1139},"THREE Beginner At-Home Boxing Drills To Train Like a Pro",[1140],{"type":741,"attrs":1141},{"href":1142,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/three-beginner-at-home-boxing-drills-to-train-like-a-pro",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1145,"component":118,"meta_info":1146,"meta_title":7,"block_image":1147,"cover_image":1148,"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},[],[],"2021-09-02 00:00","article",{"_uid":1154,"title":657,"plugin":43,"description":1155},"544bd493-10f8-4b8b-ae96-1b5722a15050","How do you break your opponent in the ring? FightCamp Trainer Flo Master shares three (3) dynamite body shot combinations every boxer needs in their regimen.",{"id":1157,"alt":657,"name":7,"focus":48,"title":657,"filename":1158,"copyright":7,"fieldtype":50},3396951,"https://a.storyblok.com/f/115220/2400x990/f9e919d843/3-body-shot-combos-every-boxer-should-learn.jpg",[],"3-body-shot-combos-every-boxer-should-learn","blogs/3-body-shot-combos-every-boxer-should-learn",-930,[],60887917,"85ae8159-a3e5-47b3-bf04-129b81a85b3a","2021-09-02T07:55:00.000Z",[],["Reactive",1169],[1170,1420,1660,1879,2168,2361],{"name":1171,"created_at":1172,"published_at":1173,"updated_at":1174,"id":1175,"uuid":1176,"content":1177,"slug":1411,"full_slug":1412,"sort_by_date":48,"position":1413,"tag_list":1414,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":1416,"first_published_at":1417,"release_id":48,"lang":60,"path":1418,"alternates":1419,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1178,"faqs":1179,"title":1171,"topic":1192,"author":1207,"content":1208,"category":1392,"schedule":1400,"component":1152,"meta_info":1401,"cover_image":1405,"description":1409,"contributors":1410},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1180,1184,1188],{"_uid":1181,"answer":1182,"question":1183,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1185,"answer":1186,"question":1187,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1189,"answer":1190,"question":1191,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1193,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1194,"component":39,"meta_info":1202,"block_image":1203,"cover_image":1204,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1196,"component":118,"meta_info":1197,"meta_title":7,"block_image":1198,"cover_image":1199,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":1209},[1210,1214,1218,1222,1226,1241,1289,1303,1308,1332,1366,1370,1375,1388],{"type":789,"attrs":1211,"content":1212},{"level":791},[1213],{"text":1183,"type":730},{"type":726,"content":1215},[1216],{"text":1217,"type":730},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":726,"content":1219},[1220],{"text":1221,"type":730},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":789,"attrs":1223,"content":1224},{"level":791},[1225],{"text":1187,"type":730},{"type":726,"content":1227},[1228,1230,1239],{"text":1229,"type":730},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1231,"type":730,"marks":1232},"National Academy of Sports Medicine",[1233,1237],{"type":741,"attrs":1234},{"href":1235,"uuid":48,"anchor":48,"custom":1236,"target":744,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1238},"underline",{"text":1240,"type":730}," has a few exercise-related symptoms of overtraining:",{"type":1242,"attrs":1243,"content":1246},"ordered_list",{"order":1244},{"order":1245},1,[1247,1253,1259,1265,1271,1277,1283],{"type":815,"content":1248},[1249],{"type":726,"content":1250},[1251],{"text":1252,"type":730},"A plateau or decline in workout performance or progress",{"type":815,"content":1254},[1255],{"type":726,"content":1256},[1257],{"text":1258,"type":730},"A perception of increased exertion during “normal” or “easy” workouts",{"type":815,"content":1260},[1261],{"type":726,"content":1262},[1263],{"text":1264,"type":730},"Excessive sweating or overheating",{"type":815,"content":1266},[1267],{"type":726,"content":1268},[1269],{"text":1270,"type":730},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":815,"content":1272},[1273],{"type":726,"content":1274},[1275],{"text":1276,"type":730},"A lack of feeling “refreshed” after regular rest and recovery",{"type":815,"content":1278},[1279],{"type":726,"content":1280},[1281],{"text":1282,"type":730},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":815,"content":1284},[1285],{"type":726,"content":1286},[1287],{"text":1288,"type":730},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":726,"content":1290},[1291,1293,1301],{"text":1292,"type":730},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1294,"type":730,"marks":1295},"FightCamp App",[1296,1300],{"type":741,"attrs":1297},{"href":1298,"uuid":48,"anchor":48,"custom":1299,"target":744,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1238},{"text":1302,"type":730}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":789,"attrs":1304,"content":1305},{"level":791},[1306],{"text":1307,"type":730},"A Day of Rest",{"type":726,"content":1309},[1310,1312,1320,1322,1330],{"text":1311,"type":730},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1313,"type":730,"marks":1314},"Aaron",[1315,1319],{"type":741,"attrs":1316},{"href":1317,"uuid":48,"anchor":48,"custom":1318,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1238},{"text":1321,"type":730}," and ",{"text":1323,"type":730,"marks":1324},"Flo",[1325,1329],{"type":741,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"custom":1328,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1238},{"text":1331,"type":730},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":726,"content":1333},[1334,1336,1344,1346,1354,1356,1364],{"text":1335,"type":730},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1337,"type":730,"marks":1338},"researchers",[1339,1343],{"type":741,"attrs":1340},{"href":1341,"uuid":48,"anchor":48,"custom":1342,"target":744,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1238},{"text":1345,"type":730}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1347,"type":730,"marks":1348},"FightCamp Trainers",[1349,1353],{"type":741,"attrs":1350},{"href":1351,"uuid":48,"anchor":48,"custom":1352,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1238},{"text":1355,"type":730}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1357,"type":730,"marks":1358},"neurological connections",[1359,1363],{"type":741,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"custom":1362,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1238},{"text":1365,"type":730},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":726,"content":1367},[1368],{"text":1369,"type":730},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":789,"attrs":1371,"content":1372},{"level":791},[1373],{"text":1374,"type":730},"Train Like a Fighter",{"type":726,"content":1376},[1377,1379,1386],{"text":1378,"type":730},"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":760,"type":730,"marks":1380},[1381,1385],{"type":741,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"custom":1384,"target":744,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1238},{"text":1387,"type":730}," 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":726,"content":1389},[1390],{"text":1391,"type":730},"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":1393,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1394,"component":118,"meta_info":1395,"meta_title":7,"block_image":1396,"cover_image":1397,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1402,"title":1403,"plugin":43,"description":1404},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1406,"alt":1407,"name":7,"focus":7,"title":1407,"filename":1408,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1415],"featured","2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z","training/{{story.slug}}",[],{"name":1421,"created_at":1422,"published_at":1423,"updated_at":1424,"id":1425,"uuid":1426,"content":1427,"slug":1653,"full_slug":1654,"sort_by_date":48,"position":1655,"tag_list":1656,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":1657,"first_published_at":1658,"release_id":48,"lang":60,"path":1418,"alternates":1659,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1428,"faqs":1429,"title":1421,"topic":1438,"author":1453,"content":1454,"category":1634,"schedule":1642,"component":1152,"meta_info":1643,"cover_image":1647,"description":1651,"contributors":1652},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1430,1434],{"_uid":1431,"answer":1432,"question":1433,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1435,"answer":1436,"question":1437,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1439,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1451,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1440,"component":39,"meta_info":1448,"block_image":1449,"cover_image":1450,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1441,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1446,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1442,"component":118,"meta_info":1443,"meta_title":7,"block_image":1444,"cover_image":1445,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":1455},[1456,1461,1465,1470,1474,1479,1483,1509,1514,1518,1523,1527,1532,1536,1541,1554,1559,1572,1577,1581,1586,1590,1595,1599,1604,1608,1613,1617,1622],{"type":789,"attrs":1457,"content":1458},{"level":791},[1459],{"text":1460,"type":730},"Staying Safe While Exercising in the Cold",{"type":726,"content":1462},[1463],{"text":1464,"type":730},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":789,"attrs":1466,"content":1467},{"level":797},[1468],{"text":1469,"type":730},"Watch the Windchill",{"type":726,"content":1471},[1472],{"text":1473,"type":730},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":789,"attrs":1475,"content":1476},{"level":797},[1477],{"text":1478,"type":730},"Protect Your Extremities",{"type":726,"content":1480},[1481],{"text":1482,"type":730},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":812,"content":1484},[1485,1491,1497,1503],{"type":815,"content":1486},[1487],{"type":726,"content":1488},[1489],{"text":1490,"type":730},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":815,"content":1492},[1493],{"type":726,"content":1494},[1495],{"text":1496,"type":730},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":815,"content":1498},[1499],{"type":726,"content":1500},[1501],{"text":1502,"type":730},"Wear a hat or headband that covers your ears",{"type":815,"content":1504},[1505],{"type":726,"content":1506},[1507],{"text":1508,"type":730},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":789,"attrs":1510,"content":1511},{"level":797},[1512],{"text":1513,"type":730},"Wear Layers",{"type":726,"content":1515},[1516],{"text":1517,"type":730},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":789,"attrs":1519,"content":1520},{"level":797},[1521],{"text":1522,"type":730},"Don’t Forget Sunscreen",{"type":726,"content":1524},[1525],{"text":1526,"type":730},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":789,"attrs":1528,"content":1529},{"level":791},[1530],{"text":1531,"type":730},"Getting Motivated to Workout in the Cold ",{"type":726,"content":1533},[1534],{"text":1535,"type":730},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":789,"attrs":1537,"content":1538},{"level":797},[1539],{"text":1540,"type":730},"Invest in New Activewear",{"type":726,"content":1542},[1543,1545,1552],{"text":1544,"type":730},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1546,"type":730,"marks":1547},"new workout gear",[1548],{"type":741,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"custom":1551,"target":744,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1553,"type":730}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":789,"attrs":1555,"content":1556},{"level":797},[1557],{"text":1558,"type":730},"Find a Workout Buddy",{"type":726,"content":1560},[1561,1563,1570],{"text":1562,"type":730},"Accountability! Accountability! Accountability! Finding a ",{"text":1564,"type":730,"marks":1565},"workout buddy",[1566],{"type":741,"attrs":1567},{"href":1568,"uuid":48,"anchor":48,"custom":1569,"target":744,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1571,"type":730}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":789,"attrs":1573,"content":1574},{"level":797},[1575],{"text":1576,"type":730},"Benefits of Working Out in the Cold",{"type":726,"content":1578},[1579],{"text":1580,"type":730},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":789,"attrs":1582,"content":1583},{"level":797},[1584],{"text":1585,"type":730},"Combat Seasonal Affective Disorder",{"type":726,"content":1587},[1588],{"text":1589,"type":730},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":789,"attrs":1591,"content":1592},{"level":797},[1593],{"text":1594,"type":730},"Boost Your Immune System",{"type":726,"content":1596},[1597],{"text":1598,"type":730},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":789,"attrs":1600,"content":1601},{"level":797},[1602],{"text":1603,"type":730},"Diverse Training Options",{"type":726,"content":1605},[1606],{"text":1607,"type":730},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":789,"attrs":1609,"content":1610},{"level":797},[1611],{"text":1612,"type":730},"Burn More Calories",{"type":726,"content":1614},[1615],{"text":1616,"type":730},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":789,"attrs":1618,"content":1619},{"level":791},[1620],{"text":1621,"type":730},"Train Like a Fighter in the Cold",{"type":726,"content":1623},[1624,1626,1632],{"text":1625,"type":730},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":760,"type":730,"marks":1627},[1628,1631],{"type":741,"attrs":1629},{"href":1383,"uuid":48,"anchor":48,"custom":1630,"target":744,"linktype":13},{},{"type":1238},{"text":1633,"type":730}," 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":1635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1636,"component":118,"meta_info":1637,"meta_title":7,"block_image":1638,"cover_image":1639,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1644,"title":1645,"plugin":43,"description":1646},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1648,"alt":1649,"name":7,"focus":7,"title":1649,"filename":1650,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1415],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1661,"created_at":1662,"published_at":1663,"updated_at":1664,"id":1665,"uuid":1666,"content":1667,"slug":1873,"full_slug":1874,"sort_by_date":48,"position":1875,"tag_list":1876,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":1877,"first_published_at":1663,"release_id":48,"lang":60,"path":1418,"alternates":1878,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1668,"faqs":1669,"title":1661,"topic":1686,"author":1701,"content":1702,"category":1854,"schedule":1862,"component":1152,"meta_info":1863,"cover_image":1867,"description":1871,"contributors":1872},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1670,1674,1678,1682],{"_uid":1671,"answer":1672,"question":1673,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1675,"answer":1676,"question":1677,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1679,"answer":1680,"question":1681,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1683,"answer":1684,"question":1685,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1687,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1699,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1688,"component":39,"meta_info":1696,"block_image":1697,"cover_image":1698,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1689,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1694,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1690,"component":118,"meta_info":1691,"meta_title":7,"block_image":1692,"cover_image":1693,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":1703},[1704,1708,1722,1726,1731,1734,1739,1744,1748,1753,1757,1762,1766,1771,1775,1780,1794,1798,1802,1806,1810,1815,1819,1833,1837,1841,1851],{"type":726,"content":1705},[1706],{"text":1707,"type":730},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":726,"content":1709},[1710,1712,1720],{"text":1711,"type":730},"Running for boxers is a critical element of ",{"text":1713,"type":730,"marks":1714},"roadwork drills",[1715,1719],{"type":741,"attrs":1716},{"href":1717,"uuid":48,"anchor":48,"custom":1718,"target":744,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1238},{"text":1721,"type":730}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":726,"content":1723},[1724],{"text":1725,"type":730},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":789,"attrs":1727,"content":1728},{"level":791},[1729],{"text":1730,"type":730},"Is Running Good for Boxing?",{"type":726,"content":1732},[1733],{"text":1672,"type":730},{"type":789,"attrs":1735,"content":1736},{"level":791},[1737],{"text":1738,"type":730},"Benefits of Running for Boxers",{"type":789,"attrs":1740,"content":1741},{"level":797},[1742],{"text":1743,"type":730},"Builds Endurance & Stamina",{"type":726,"content":1745},[1746],{"text":1747,"type":730},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":789,"attrs":1749,"content":1750},{"level":797},[1751],{"text":1752,"type":730},"Improves Cardiovascular System",{"type":726,"content":1754},[1755],{"text":1756,"type":730},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":789,"attrs":1758,"content":1759},{"level":797},[1760],{"text":1761,"type":730},"Strengthens Lower Body",{"type":726,"content":1763},[1764],{"text":1765,"type":730},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":789,"attrs":1767,"content":1768},{"level":797},[1769],{"text":1770,"type":730},"Teaches Discipline",{"type":726,"content":1772},[1773],{"text":1774,"type":730},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":789,"attrs":1776,"content":1777},{"level":797},[1778],{"text":1779,"type":730},"Enhances Mental Clarity",{"type":726,"content":1781},[1782,1784,1792],{"text":1783,"type":730},"Much like boxing, running can be a form of ",{"text":1785,"type":730,"marks":1786},"meditative movement",[1787,1791],{"type":741,"attrs":1788},{"href":1789,"uuid":48,"anchor":48,"custom":1790,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1238},{"text":1793,"type":730}," that clears your head and focuses your mind.",{"type":789,"attrs":1795,"content":1796},{"level":791},[1797],{"text":1681,"type":730},{"type":726,"content":1799},[1800],{"text":1801,"type":730},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":726,"content":1803},[1804],{"text":1805,"type":730},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":726,"content":1807},[1808],{"text":1809,"type":730},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":789,"attrs":1811,"content":1812},{"level":791},[1813],{"text":1814,"type":730},"How Long Should I Be Running for Boxing?",{"type":726,"content":1816},[1817],{"text":1818,"type":730},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":726,"content":1820},[1821,1823,1831],{"text":1822,"type":730},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1824,"type":730,"marks":1825},"10 minutes of running",[1826,1830],{"type":741,"attrs":1827},{"href":1828,"uuid":48,"anchor":48,"custom":1829,"target":744,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1238},{"text":1832,"type":730}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":726,"content":1834},[1835],{"text":1836,"type":730},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":789,"attrs":1838,"content":1839},{"level":791},[1840],{"text":1374,"type":730},{"type":726,"content":1842},[1843,1844,1850],{"text":1378,"type":730},{"text":760,"type":730,"marks":1845},[1846,1849],{"type":741,"attrs":1847},{"href":1383,"uuid":48,"anchor":48,"custom":1848,"target":744,"linktype":13},{},{"type":1238},{"text":1387,"type":730},{"type":726,"content":1852},[1853],{"text":1391,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1855,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1860,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1856,"component":118,"meta_info":1857,"meta_title":7,"block_image":1858,"cover_image":1859,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1864,"title":1865,"plugin":43,"description":1866},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1868,"alt":1869,"name":7,"focus":7,"title":1869,"filename":1870,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1415],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1880,"created_at":1881,"published_at":1882,"updated_at":1883,"id":1884,"uuid":1885,"content":1886,"slug":2161,"full_slug":2162,"sort_by_date":48,"position":2163,"tag_list":2164,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":2165,"first_published_at":2166,"release_id":48,"lang":60,"path":1418,"alternates":2167,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1887,"faqs":1888,"title":1901,"topic":1902,"author":1917,"content":1918,"category":2143,"schedule":1862,"component":1152,"meta_info":2151,"cover_image":2155,"description":2159,"contributors":2160},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1889,1893,1897],{"_uid":1890,"answer":1891,"question":1892,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1894,"answer":1895,"question":1896,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1898,"answer":1899,"question":1900,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1903,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1915,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1916,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1904,"component":39,"meta_info":1912,"block_image":1913,"cover_image":1914,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1905,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1910,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1911,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1906,"component":118,"meta_info":1907,"meta_title":7,"block_image":1908,"cover_image":1909,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1919},[1920,1924,1929,1942,1956,1961,1981,1985,1990,2007,2011,2031,2035,2040,2055,2059,2064,2088,2093,2107,2111,2125,2129,2140],{"type":726,"content":1921},[1922],{"text":1923,"type":730},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":789,"attrs":1925,"content":1926},{"level":791},[1927],{"text":1928,"type":730},"Floyd “Money” Mayweather Jr.",{"type":775,"attrs":1930},{"id":1931,"body":1932},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1933],{"url":1934,"_uid":1936,"image":1937,"component":810,"copyright_details":1941},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1938,"alt":1939,"name":7,"focus":7,"title":1939,"filename":1940,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":726,"content":1943},[1944,1946,1954],{"text":1945,"type":730},"Regarded as the best technical boxer of this age, ",{"text":1947,"type":730,"marks":1948},"Floyd Mayweather Jr.",[1949,1953],{"type":741,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"custom":1952,"target":744,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1238},{"text":1955,"type":730}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":789,"attrs":1957,"content":1958},{"level":797},[1959],{"text":1960,"type":730},"The Philly Shell",{"type":812,"content":1962},[1963,1969,1975],{"type":815,"content":1964},[1965],{"type":726,"content":1966},[1967],{"text":1968,"type":730},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":815,"content":1970},[1971],{"type":726,"content":1972},[1973],{"text":1974,"type":730},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":815,"content":1976},[1977],{"type":726,"content":1978},[1979],{"text":1980,"type":730},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":726,"content":1982},[1983],{"text":1984,"type":730},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":789,"attrs":1986,"content":1987},{"level":791},[1988],{"text":1989,"type":730},"Pernell “Sweet Pea” Whitaker",{"type":775,"attrs":1991},{"id":1931,"body":1992},[1993],{"url":1994,"_uid":1995,"image":1996,"component":810,"copyright_details":2000},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1997,"alt":1998,"name":7,"focus":7,"title":1998,"filename":1999,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2001],{"_uid":2002,"link":2003,"title":2005,"component":2006},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2004,"target":744,"linktype":13,"fieldtype":14,"cached_url":2004},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":726,"content":2008},[2009],{"text":2010,"type":730},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":812,"content":2012},[2013,2019,2025],{"type":815,"content":2014},[2015],{"type":726,"content":2016},[2017],{"text":2018,"type":730},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":815,"content":2020},[2021],{"type":726,"content":2022},[2023],{"text":2024,"type":730},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":815,"content":2026},[2027],{"type":726,"content":2028},[2029],{"text":2030,"type":730},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":726,"content":2032},[2033],{"text":2034,"type":730},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":789,"attrs":2036,"content":2037},{"level":791},[2038],{"text":2039,"type":730},"Muhammad Ali",{"type":775,"attrs":2041},{"id":1931,"body":2042},[2043],{"url":2044,"_uid":2045,"image":2046,"component":810,"copyright_details":2049},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2047,"alt":1939,"name":7,"focus":7,"title":1939,"filename":2048,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2050],{"_uid":2051,"link":2052,"title":2054,"component":2006},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2053,"target":744,"linktype":13,"fieldtype":14,"cached_url":2053},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":726,"content":2056},[2057],{"text":2058,"type":730},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":789,"attrs":2060,"content":2061},{"level":797},[2062],{"text":2063,"type":730},"The Ali Shuffle",{"type":812,"content":2065},[2066,2082],{"type":815,"content":2067},[2068],{"type":726,"content":2069},[2070,2072,2080],{"text":2071,"type":730},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2073,"type":730,"marks":2074},"To do the Ali Shuffle",[2075,2079],{"type":741,"attrs":2076},{"href":2077,"uuid":48,"anchor":48,"custom":2078,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1238},{"text":2081,"type":730},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":815,"content":2083},[2084],{"type":726,"content":2085},[2086],{"text":2087,"type":730},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":789,"attrs":2089,"content":2090},{"level":797},[2091],{"text":2092,"type":730},"The Rope a Dope",{"type":812,"content":2094},[2095,2101],{"type":815,"content":2096},[2097],{"type":726,"content":2098},[2099],{"text":2100,"type":730},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":815,"content":2102},[2103],{"type":726,"content":2104},[2105],{"text":2106,"type":730},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":726,"content":2108},[2109],{"text":2110,"type":730},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":726,"content":2112},[2113,2115,2123],{"text":2114,"type":730},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2116,"type":730,"marks":2117},"FightCamp Community",[2118,2122],{"type":741,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":744,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1238},{"text":2124,"type":730},"!",{"type":789,"attrs":2126,"content":2127},{"level":791},[2128],{"text":1374,"type":730},{"type":726,"content":2130},[2131,2132,2138],{"text":1378,"type":730},{"text":760,"type":730,"marks":2133},[2134,2137],{"type":741,"attrs":2135},{"href":1383,"uuid":48,"anchor":48,"custom":2136,"target":744,"linktype":13},{},{"type":1238},{"text":2139,"type":730}," 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":726,"content":2141},[2142],{"text":1391,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2145,"component":118,"meta_info":2146,"meta_title":7,"block_image":2147,"cover_image":2148,"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":2152,"title":2153,"plugin":43,"description":2154},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2156,"alt":2157,"name":7,"focus":7,"title":2157,"filename":2158,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1415],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2169,"created_at":2170,"published_at":2171,"updated_at":2172,"id":2173,"uuid":2174,"content":2175,"slug":2355,"full_slug":2356,"sort_by_date":48,"position":2357,"tag_list":2358,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":2359,"first_published_at":2171,"release_id":48,"lang":60,"path":1418,"alternates":2360,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2176,"faqs":2177,"title":2169,"topic":2182,"author":1917,"content":2197,"category":2336,"schedule":2344,"component":1152,"meta_info":2345,"cover_image":2349,"description":2353,"contributors":2354},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2178],{"_uid":2179,"answer":2180,"question":2181,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2183,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2195,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2196,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2184,"component":39,"meta_info":2192,"block_image":2193,"cover_image":2194,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2185,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2190,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2186,"component":118,"meta_info":2187,"meta_title":7,"block_image":2188,"cover_image":2189,"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":723,"content":2198},[2199,2203,2208,2213,2236,2241,2263,2268,2282,2287,2301,2306,2310,2315,2319,2323,2333],{"type":726,"content":2200},[2201],{"text":2202,"type":730},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":789,"attrs":2204,"content":2205},{"level":791},[2206],{"text":2207,"type":730},"5 Ways to Shake Up Your Cardio",{"type":789,"attrs":2209,"content":2210},{"level":797},[2211],{"text":2212,"type":730},"Swimming",{"type":726,"content":2214},[2215,2217,2224,2226,2234],{"text":2216,"type":730},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2218,"type":730,"marks":2219},"Flo Master’s",[2220,2223],{"type":741,"attrs":2221},{"href":1327,"uuid":48,"anchor":48,"custom":2222,"target":744,"linktype":13},{},{"type":1238},{"text":2225,"type":730}," favorite forms of ",{"text":2227,"type":730,"marks":2228},"active recovery",[2229,2233],{"type":741,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1238},{"text":2235,"type":730}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":789,"attrs":2237,"content":2238},{"level":797},[2239],{"text":2240,"type":730},"Tabata Bag Drills",{"type":726,"content":2242},[2243,2245,2253,2255,2261],{"text":2244,"type":730},"One great way to get your anaerobic endurance up is with ",{"text":2246,"type":730,"marks":2247},"Tabata",[2248,2252],{"type":741,"attrs":2249},{"href":2250,"uuid":48,"anchor":48,"custom":2251,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1238},{"text":2254,"type":730}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1294,"type":730,"marks":2256},[2257,2260],{"type":741,"attrs":2258},{"href":1298,"uuid":48,"anchor":48,"custom":2259,"target":744,"linktype":13},{},{"type":1238},{"text":2262,"type":730}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":789,"attrs":2264,"content":2265},{"level":797},[2266],{"text":2267,"type":730},"Footwork Heavy Sports",{"type":726,"content":2269},[2270,2272,2280],{"text":2271,"type":730},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2273,"type":730,"marks":2274},"dancing",[2275,2279],{"type":741,"attrs":2276},{"href":2277,"uuid":48,"anchor":48,"custom":2278,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1238},{"text":2281,"type":730}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":789,"attrs":2283,"content":2284},{"level":797},[2285],{"text":2286,"type":730},"Hiking",{"type":726,"content":2288},[2289,2291,2299],{"text":2290,"type":730},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2292,"type":730,"marks":2293},"healthy snacks",[2294,2298],{"type":741,"attrs":2295},{"href":2296,"uuid":48,"anchor":48,"custom":2297,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1238},{"text":2300,"type":730},"! ",{"type":789,"attrs":2302,"content":2303},{"level":797},[2304],{"text":2305,"type":730},"Shadowboxing Punchouts",{"type":726,"content":2307},[2308],{"text":2309,"type":730},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":789,"attrs":2311,"content":2312},{"level":791},[2313],{"text":2314,"type":730},"Shaking Up Your Cardio",{"type":726,"content":2316},[2317],{"text":2318,"type":730},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":789,"attrs":2320,"content":2321},{"level":791},[2322],{"text":1374,"type":730},{"type":726,"content":2324},[2325,2326,2332],{"text":1378,"type":730},{"text":760,"type":730,"marks":2327},[2328,2331],{"type":741,"attrs":2329},{"href":1383,"uuid":48,"anchor":48,"custom":2330,"target":744,"linktype":13},{},{"type":1238},{"text":1387,"type":730},{"type":726,"content":2334},[2335],{"text":1391,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2337,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2342,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2343,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2338,"component":118,"meta_info":2339,"meta_title":7,"block_image":2340,"cover_image":2341,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2346,"title":2347,"plugin":43,"description":2348},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2350,"alt":2351,"name":7,"focus":7,"title":2351,"filename":2352,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1415],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2362,"created_at":2363,"published_at":2364,"updated_at":2365,"id":2366,"uuid":2367,"content":2368,"slug":2579,"full_slug":2580,"sort_by_date":48,"position":2581,"tag_list":2582,"is_startpage":9,"parent_id":1164,"meta_data":48,"group_id":2583,"first_published_at":2584,"release_id":48,"lang":60,"path":1418,"alternates":2585,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2369,"faqs":2370,"title":2362,"topic":2387,"author":2402,"content":2403,"category":2563,"schedule":2571,"component":1152,"meta_info":2572,"cover_image":2575,"description":2574,"contributors":2578},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2371,2375,2379,2383],{"_uid":2372,"answer":2373,"question":2374,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2376,"answer":2377,"question":2378,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2380,"answer":2381,"question":2382,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2384,"answer":2385,"question":2386,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2388,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2400,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2389,"component":39,"meta_info":2397,"block_image":2398,"cover_image":2399,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2390,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2395,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2391,"component":118,"meta_info":2392,"meta_title":7,"block_image":2393,"cover_image":2394,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":723,"content":2404},[2405,2417,2429,2434,2438,2448,2452,2457,2461,2465,2471,2481,2494,2499,2510,2513,2523,2524,2529,2540,2551,2560],{"type":726,"content":2406},[2407,2409,2415],{"text":2408,"type":730},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2410,"type":730,"marks":2411},"Aaron Swenson",[2412],{"type":741,"attrs":2413},{"href":1317,"uuid":48,"anchor":48,"custom":2414,"target":744,"linktype":13},{},{"text":2416,"type":730}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":775,"attrs":2418},{"id":2419,"body":2420},"0a18151c-90cf-40c6-926a-b258a15847a9",[2421],{"_uid":2422,"link":2423,"image":2425,"title":2427,"component":787},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2424,"linktype":13,"fieldtype":14,"cached_url":2424},"https://youtu.be/oMc52QTWo1A",{"id":2426,"alt":2427,"name":7,"focus":48,"title":2427,"filename":2428,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":789,"attrs":2430,"content":2431},{"level":791},[2432],{"text":2433,"type":730},"The Rebellious Age",{"type":726,"content":2435},[2436],{"text":2437,"type":730},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":775,"attrs":2439},{"id":2419,"body":2440},[2441],{"url":2442,"_uid":2443,"image":2444,"component":810,"copyright_details":2447},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2445,"alt":2410,"name":7,"focus":48,"title":2410,"filename":2446,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":726,"content":2449},[2450],{"text":2451,"type":730},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":789,"attrs":2453,"content":2454},{"level":791},[2455],{"text":2456,"type":730},"It’s Time To Spar",{"type":726,"content":2458},[2459],{"text":2460,"type":730},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":726,"content":2462},[2463],{"text":2464,"type":730},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":789,"attrs":2466,"content":2467},{"level":791},[2468,2470],{"text":2469,"type":730},"Humbling Experience and A New Life Path",{"type":773},{"type":775,"attrs":2472},{"id":2419,"body":2473},[2474],{"url":2475,"_uid":2476,"image":2477,"component":810,"copyright_details":2480},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2478,"alt":2410,"name":7,"focus":48,"title":2410,"filename":2479,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":726,"content":2482},[2483,2485,2492],{"text":2484,"type":730},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. 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He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":789,"attrs":2495,"content":2496},{"level":791},[2497,2498],{"text":2386,"type":730},{"type":773},{"type":775,"attrs":2500},{"id":2419,"body":2501},[2502],{"url":2503,"_uid":2504,"image":2505,"component":810,"copyright_details":2509},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2506,"alt":2507,"name":7,"focus":48,"title":2507,"filename":2508,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":726,"content":2511},[2512],{"text":2385,"type":730},{"type":775,"attrs":2514},{"id":2515,"body":2516},"ce079800-7842-415f-8625-1c76bcc86c9f",[2517],{"_uid":2518,"text":2519,"image":2520,"author":2521,"component":2522},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":726},{"type":789,"attrs":2525,"content":2526},{"level":791},[2527],{"text":2528,"type":730},"Inspirational FightCamp Trainers",{"type":726,"content":2530},[2531,2533,2538],{"text":2532,"type":730},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1347,"type":730,"marks":2534},[2535],{"type":741,"attrs":2536},{"href":1351,"uuid":48,"anchor":48,"custom":2537,"target":744,"linktype":13},{},{"text":2539,"type":730}," have you covered.",{"type":775,"attrs":2541},{"id":2419,"body":2542},[2543],{"url":2544,"_uid":2545,"image":2546,"component":810,"copyright_details":2550},{"id":7,"url":7,"linktype":1935,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2547,"alt":2548,"name":7,"focus":48,"title":2548,"filename":2549,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":726,"content":2552},[2553,2554,2559],{"text":1378,"type":730},{"text":760,"type":730,"marks":2555},[2556],{"type":741,"attrs":2557},{"href":1383,"uuid":48,"anchor":48,"custom":2558,"target":744,"linktype":13},{},{"text":2139,"type":730},{"type":726,"content":2561},[2562],{"text":1391,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2564,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2569,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2565,"component":118,"meta_info":2566,"meta_title":7,"block_image":2567,"cover_image":2568,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2573,"title":2362,"plugin":43,"description":2574},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. 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