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FightCamp Trainer Raquel “Rocky” Harris will be assisting her as her partner.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"dfd61a2b-d8c4-42fb-8f64-ff804a700775","- Begin seated on the ground with your partner holding you in a rear naked choke\n- To start, grab your partner's wrist/forearms with both hands like a car seatbelt\n\nBridge High To Avoid Choke\n- Drive backward, use your hips to rise away from the ground into a high bridge position to avoid being choked\n- The higher you bridge, the less likely it is that you will be choked\n\nPush Arm Up and Pop Head Under\n- From there, elevate your partner's arm up, and pop your head under their arm, and over to the other side\n\nKeep Head Pressure On Tricep and Rotate Into Opponent\n- Keeping pressure on their tricep with your head, rotate into your opponent\n- Make sure to keep a firm grip of their arm while keeping pressure on it\n- As you rotate, you should now have top position\n\nBe Careful To Not Expose Arm\n- As you rotate through, keep the pressure on your partner’s arm so as to not leave yourself susceptible to an armbar","Rear Naked Choke Defense",{"_uid":675,"answer":676,"question":677,"component":669},"15b2e0f7-3e8e-4e49-82ce-18e1207369ad","- The Set-up: Have your partner start off lying on their back on the ground. You should be on your knees facing them, in the guard position. Have them grab your arm to set up the armbar attempt.\n- Grab Bicep and Place Opposite Hand on Hamstring\n- As your opponent swings their leg around your head, to start the armbar, grab your own bicep with your arm being held and place your opposite free arm on their hamstring\n- The goal is to “grab/catch” their incoming hamstring as deep as possible to control power and use more leverage\n- Walk Fingers Up To Deepen The Position\n- “Walk” your fingers deeper onto your partner's hamstring to gain a more advantageous position to avoid getting armbarred\n- Move Body Perpendicular\n- From there, move around to the side of your opponent, perpendicular to their body\n- Bring Outside Leg\n- Once set, bring your outside leg up onto your foot, to a 90-degree angle to establish your balance (opposite leg should still be on your knee)\n- Tip: Use and press your nearside elbow on your opponent's face to add pressure and deter them from continuing the armbar attempt\n- Continue to apply pressure to their hamstring\n- Also, use your bodyweight to keep as much pressure downwards onto their head, keeping your opponent from extending their legs\n- Forcefully attempt to inch your locked arm back away from your opponent's grasp\n- Once cleared and outside of their grasp, circle around to your opponent's opposite side for a side control position","Armbar Defense",{"_uid":679,"answer":680,"question":681,"component":669},"6ec8f2f6-8b06-41dc-9f75-2ea4c6421d26","- Begin seated on the ground facing your opponent\n- They should already have your foot positioned, ready to secure a footlock\n- Make a Boot Shape With Foot\n- To start, make a boot shape with your locked foot (strong dorsiflexion)\n- Make sure your non-locked foot is strong on the ground\n- Bump Off Leg and Grip With Outside Hand\n- Next, bump off your partner's outside leg and secure it with your outside hand\n- Keep pressure on the opponent's leg at all times\n- Use Hand To Help Scoot\n- With your opposite hand, scoot your body towards the pinned leg\n- Once in position, lift yourself and sit onto your opponent's pinned leg\n- Continue to scoot around until you are cleared\n- Push your opponent's leg away while bringing the free leg up into a scramble position","Footlock Defense",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":683,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":695,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":684,"component":39,"meta_info":692,"block_image":693,"cover_image":694,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":685,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":690,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":686,"component":118,"meta_info":687,"meta_title":7,"block_image":688,"cover_image":689,"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},[],[],{"name":698,"created_at":699,"published_at":700,"updated_at":701,"id":702,"uuid":703,"content":704,"slug":716,"full_slug":717,"sort_by_date":48,"position":635,"tag_list":718,"is_startpage":9,"parent_id":719,"meta_data":48,"group_id":720,"first_published_at":721,"release_id":48,"lang":60,"path":48,"alternates":722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":705,"_uid":706,"name":698,"photo":707,"component":710,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":711,"social_link_youtube":712,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":715},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":708,"alt":698,"name":7,"focus":48,"title":698,"filename":709,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":724,"content":725},"doc",[726,750,764,771,776,866,870,908,912,916,1010,1013,1049,1053,1139,1142,1169,1174,1178,1198,1203],{"type":727,"content":728},"paragraph",[729,732,740,742,748],{"text":730,"type":731},"If you’re looking to start grappling and want tips on how to get started with the basics, there’s no better pro than Carla Esparza. Carla is the current ranked #2 UFC Champion and one of the best pound-for-pound women’s fighters. Additionally, she is a national wrestling champion and a Brazilian Jiu-Jitsu (BJJ) brown belt. Today she is going to take us through some introductory defensive techniques, with ","text",{"text":733,"type":731,"marks":734},"Raquel “Rocky” Harris",[735],{"type":736,"attrs":737},"link",{"href":738,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris","_blank",{"text":741,"type":731},",  for some of the most common submissions seen in ",{"text":743,"type":731,"marks":744},"MMA",[745],{"type":736,"attrs":746},{"href":747,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/fight-news/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"text":749,"type":731},".",{"type":751,"attrs":752},"blok",{"id":753,"body":754},"920b1907-1bb4-44b0-9d4d-063c1f673635",[755],{"_uid":756,"link":757,"image":759,"title":761,"component":763},"i-60bd25ff-7c45-4a20-8861-f09c3f9c51cc",{"id":7,"url":758,"linktype":13,"fieldtype":14,"cached_url":758},"https://youtu.be/ywn0NUKvYU8",{"id":760,"alt":761,"name":7,"focus":48,"title":761,"filename":762,"copyright":7,"fieldtype":50},4321674,"Introduction To MMA Grappling l Basic Moves With Carla Esparza","https://a.storyblok.com/f/115220/1244x700/9cb3516550/introduction-to-mma-grappling-basic-moves-with-carla-esparza.png","image_video_link",{"type":765,"attrs":766,"content":768},"heading",{"level":767},2,[769],{"text":770,"type":731},"3 MMA Defense Grappling Moves",{"type":765,"attrs":772,"content":774},{"level":773},3,[775],{"text":673,"type":731},{"type":777,"content":778},"bullet_list",[779,786,792,812,826,852],{"type":780,"content":781},"list_item",[782],{"type":727,"content":783},[784],{"text":785,"type":731},"Begin seated on the ground with your partner holding you in a rear naked choke",{"type":780,"content":787},[788],{"type":727,"content":789},[790],{"text":791,"type":731},"To start, grab your partner's wrist/forearms with both hands like a car seatbelt",{"type":780,"content":793},[794,798],{"type":727,"content":795},[796],{"text":797,"type":731},"Bridge High To Avoid Choke",{"type":777,"content":799},[800,806],{"type":780,"content":801},[802],{"type":727,"content":803},[804],{"text":805,"type":731},"Drive backward, use your hips to rise away from the ground into a high bridge position to avoid being choked",{"type":780,"content":807},[808],{"type":727,"content":809},[810],{"text":811,"type":731},"The higher you bridge, the less likely it is that you will be choked",{"type":780,"content":813},[814,818],{"type":727,"content":815},[816],{"text":817,"type":731},"Push Arm Up and Pop Head Under",{"type":777,"content":819},[820],{"type":780,"content":821},[822],{"type":727,"content":823},[824],{"text":825,"type":731},"From there, elevate your partner's arm up, and pop your head under their arm, and over to the other side",{"type":780,"content":827},[828,832],{"type":727,"content":829},[830],{"text":831,"type":731},"Keep Head Pressure On Tricep and Rotate Into Opponent",{"type":777,"content":833},[834,840,846],{"type":780,"content":835},[836],{"type":727,"content":837},[838],{"text":839,"type":731},"Keeping pressure on their tricep with your head, rotate into your opponent",{"type":780,"content":841},[842],{"type":727,"content":843},[844],{"text":845,"type":731},"Make sure to keep a firm grip of their arm while keeping pressure on it",{"type":780,"content":847},[848],{"type":727,"content":849},[850],{"text":851,"type":731},"As you rotate, you should now have top position",{"type":780,"content":853},[854,858],{"type":727,"content":855},[856],{"text":857,"type":731},"Be Careful To Not Expose Arm",{"type":777,"content":859},[860],{"type":780,"content":861},[862],{"type":727,"content":863},[864],{"text":865,"type":731},"As you rotate through, keep the pressure on your partner’s arm so as to not leave yourself susceptible to an armbar",{"type":727,"content":867},[868],{"text":869,"type":731},"Key Points Recap:",{"type":751,"attrs":871},{"id":872,"body":873},"0710c5bb-7b02-4fdf-a8e9-02d1898f2ade",[874,884,892,900],{"url":875,"_uid":877,"image":878,"component":882,"copyright_details":883},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"story","i-b507cd0e-8362-49de-b586-b45387426791",{"id":879,"alt":880,"name":7,"focus":48,"title":880,"filename":881,"copyright":7,"fieldtype":50},4322289,"Rear Naked Choke Defense - Bridge High To Avoid Choke","https://a.storyblok.com/f/115220/1380x700/8b42cf7ca1/bridge_high.png","content_image",[],{"url":885,"_uid":886,"image":887,"component":882,"copyright_details":891},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-eb3a869c-fce7-4aeb-8c60-060f3f575b11",{"id":888,"alt":889,"name":7,"focus":48,"title":889,"filename":890,"copyright":7,"fieldtype":50},4322301,"Rear Naked Choke Defense - Push Arm Up and Pop Head Under","https://a.storyblok.com/f/115220/1380x700/ebf2bde116/push_arm_up.png",[],{"url":893,"_uid":894,"image":895,"component":882,"copyright_details":899},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-82e5c308-790c-415d-b92c-1b9a49c7c263",{"id":896,"alt":897,"name":7,"focus":48,"title":897,"filename":898,"copyright":7,"fieldtype":50},4322458,"Rear Naked Choke Defense - Keep Head Pressure On Tricep and Rotate Into Opponent","https://a.storyblok.com/f/115220/1380x700/961b9c3453/head_pressure_on_tricep.png",[],{"url":901,"_uid":902,"image":903,"component":882,"copyright_details":907},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-6e2a4109-71ad-4ef9-9814-64cf7adeaa17",{"id":904,"alt":905,"name":7,"focus":48,"title":905,"filename":906,"copyright":7,"fieldtype":50},4322470,"Rear Naked Choke Defense - Be Careful To Not Expose Arm","https://a.storyblok.com/f/115220/1380x700/e9552a207b/dont_expose_arm.png",[],{"type":765,"attrs":909,"content":910},{"level":773},[911],{"text":677,"type":731},{"type":727,"content":913},[914],{"text":915,"type":731},"The Set-up: Have your partner start off lying on their back on the ground. You should be on your knees facing them, in the guard position. Have them grab your arm to set up the armbar attempt.",{"type":777,"content":917},[918,938,952,966,980,986,992,998,1004],{"type":780,"content":919},[920,924],{"type":727,"content":921},[922],{"text":923,"type":731},"Grab Bicep and Place Opposite Hand on Hamstring",{"type":777,"content":925},[926,932],{"type":780,"content":927},[928],{"type":727,"content":929},[930],{"text":931,"type":731},"As your opponent swings their leg around your head, to start the armbar, grab your own bicep with your arm being held and place your opposite free arm on their hamstring",{"type":780,"content":933},[934],{"type":727,"content":935},[936],{"text":937,"type":731},"The goal is to “grab/catch” their incoming hamstring as deep as possible to control power and use more leverage",{"type":780,"content":939},[940,944],{"type":727,"content":941},[942],{"text":943,"type":731},"Walk Fingers Up To Deepen The Position",{"type":777,"content":945},[946],{"type":780,"content":947},[948],{"type":727,"content":949},[950],{"text":951,"type":731},"“Walk” your fingers deeper onto your partner's hamstring to gain a more advantageous position to avoid getting armbarred",{"type":780,"content":953},[954,958],{"type":727,"content":955},[956],{"text":957,"type":731},"Move Body Perpendicular",{"type":777,"content":959},[960],{"type":780,"content":961},[962],{"type":727,"content":963},[964],{"text":965,"type":731},"From there, move around to the side of your opponent, perpendicular to their body",{"type":780,"content":967},[968,972],{"type":727,"content":969},[970],{"text":971,"type":731},"Bring Outside Leg Up",{"type":777,"content":973},[974],{"type":780,"content":975},[976],{"type":727,"content":977},[978],{"text":979,"type":731},"Once set, bring your outside leg up onto your foot, to a 90-degree angle to establish your balance (opposite leg should still be on your knee)",{"type":780,"content":981},[982],{"type":727,"content":983},[984],{"text":985,"type":731},"Tip: Use and press your nearside elbow on your opponent's face to add pressure and deter them from continuing the armbar attempt",{"type":780,"content":987},[988],{"type":727,"content":989},[990],{"text":991,"type":731},"Continue to apply pressure to their hamstring",{"type":780,"content":993},[994],{"type":727,"content":995},[996],{"text":997,"type":731},"Also, use your bodyweight to keep as much pressure downwards onto their head, keeping your opponent from extending their legs",{"type":780,"content":999},[1000],{"type":727,"content":1001},[1002],{"text":1003,"type":731},"Forcefully attempt to inch your locked arm back away from your opponent's grasp",{"type":780,"content":1005},[1006],{"type":727,"content":1007},[1008],{"text":1009,"type":731},"Once cleared and outside of their grasp, circle around to your opponent's opposite side for a side control position",{"type":727,"content":1011},[1012],{"text":869,"type":731},{"type":751,"attrs":1014},{"id":1015,"body":1016},"4471811a-0e4f-4172-8735-328de140368d",[1017,1025,1033,1041],{"url":1018,"_uid":1019,"image":1020,"component":882,"copyright_details":1024},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-ef0c71e1-29a3-4374-a545-f52a18c7a600",{"id":1021,"alt":1022,"name":7,"focus":48,"title":1022,"filename":1023,"copyright":7,"fieldtype":50},4322564,"Armbar Defense - 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Bring Outside Leg Up","https://a.storyblok.com/f/115220/1380x700/48b2a40455/bring_outside_leg_up.png",[],{"type":765,"attrs":1050,"content":1051},{"level":773},[1052],{"text":681,"type":731},{"type":777,"content":1054},[1055,1061,1067,1087,1107],{"type":780,"content":1056},[1057],{"type":727,"content":1058},[1059],{"text":1060,"type":731},"Begin seated on the ground facing your opponent",{"type":780,"content":1062},[1063],{"type":727,"content":1064},[1065],{"text":1066,"type":731},"They should already have your foot positioned, ready to secure a footlock",{"type":780,"content":1068},[1069,1073],{"type":727,"content":1070},[1071],{"text":1072,"type":731},"Make a Boot Shape With Foot",{"type":777,"content":1074},[1075,1081],{"type":780,"content":1076},[1077],{"type":727,"content":1078},[1079],{"text":1080,"type":731},"To start, make a boot shape with your locked foot (strong dorsiflexion)",{"type":780,"content":1082},[1083],{"type":727,"content":1084},[1085],{"text":1086,"type":731},"Make sure your non-locked foot is strong on the ground",{"type":780,"content":1088},[1089,1093],{"type":727,"content":1090},[1091],{"text":1092,"type":731},"Bump Off Leg and Grip With Outside Hand",{"type":777,"content":1094},[1095,1101],{"type":780,"content":1096},[1097],{"type":727,"content":1098},[1099],{"text":1100,"type":731},"Next, bump off your partner's outside leg and secure it with your outside hand",{"type":780,"content":1102},[1103],{"type":727,"content":1104},[1105],{"text":1106,"type":731},"Keep pressure on the opponent's leg at all times",{"type":780,"content":1108},[1109,1113],{"type":727,"content":1110},[1111],{"text":1112,"type":731},"Use Hand To Help Scoot",{"type":777,"content":1114},[1115,1121,1127,1133],{"type":780,"content":1116},[1117],{"type":727,"content":1118},[1119],{"text":1120,"type":731},"With your opposite hand, scoot your body towards the pinned leg",{"type":780,"content":1122},[1123],{"type":727,"content":1124},[1125],{"text":1126,"type":731},"Once in position, lift yourself and sit onto your opponent's pinned leg",{"type":780,"content":1128},[1129],{"type":727,"content":1130},[1131],{"text":1132,"type":731},"Continue to scoot around until you are cleared",{"type":780,"content":1134},[1135],{"type":727,"content":1136},[1137],{"text":1138,"type":731},"Push your opponent's leg away while bringing the free leg up into a scramble position",{"type":727,"content":1140},[1141],{"text":869,"type":731},{"type":751,"attrs":1143},{"id":1015,"body":1144},[1145,1153,1161],{"url":1146,"_uid":1147,"image":1148,"component":882,"copyright_details":1152},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-a26a6586-2613-4640-adfd-75e4ce2048a2",{"id":1149,"alt":1150,"name":7,"focus":48,"title":1150,"filename":1151,"copyright":7,"fieldtype":50},4322749,"Footlock Defense - Make a Boot Shape With Foot","https://a.storyblok.com/f/115220/1380x700/6a0894ff5d/make_a_boot_shape_with_foot.png",[],{"url":1154,"_uid":1155,"image":1156,"component":882,"copyright_details":1160},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-9ad298fb-5533-441c-8e3e-014849f71b91",{"id":1157,"alt":1158,"name":7,"focus":48,"title":1158,"filename":1159,"copyright":7,"fieldtype":50},4322759,"Footlock Defense - Bump Off Leg With Outside Hand","https://a.storyblok.com/f/115220/1380x700/ec404451c9/bump_off_leg.png",[],{"url":1162,"_uid":1163,"image":1164,"component":882,"copyright_details":1168},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-c69e3629-ca82-4eee-a430-ff40e1471905",{"id":1165,"alt":1166,"name":7,"focus":48,"title":1166,"filename":1167,"copyright":7,"fieldtype":50},4322768,"Footlock Defense - Use Hand To Help Scoot","https://a.storyblok.com/f/115220/1380x700/23000a30ec/use_hand_to_scoot.png",[],{"type":765,"attrs":1170,"content":1171},{"level":767},[1172],{"text":1173,"type":731},"Real World Application",{"type":727,"content":1175},[1176],{"text":1177,"type":731},"These are simple, easy, and effective grappling defensive techniques taught by the current ranked #2 women’s UFC strawweight Carla Esparza. As is with any fighting technique drills, these take practice to learn how to do them effectively.",{"type":727,"content":1179},[1180,1182,1188,1190,1196],{"text":1181,"type":731},"The only difference is this time you will need a willing partner to be able to learn them. The best part of learning these defensive techniques is that they can be applied as real world ",{"text":1183,"type":731,"marks":1184},"self-defense",[1185],{"type":736,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/self-defense-5-effective-moves-for-beginners",{"text":1189,"type":731}," moves. Master them, and watch your confidence grow as you learn to ",{"text":1191,"type":731,"marks":1192},"protect yourself",[1193],{"type":736,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-prepare-for-a-dangerous-situation-fighters-advice",{"text":1197,"type":731},"!",{"type":765,"attrs":1199,"content":1200},{"level":767},[1201],{"text":1202,"type":731},"Train Like a Fighter",{"type":727,"content":1204},[1205,1207,1213],{"text":1206,"type":731},"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":1208,"type":731,"marks":1209},"FightCamp",[1210],{"type":736,"attrs":1211},{"href":1212,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1214,"type":731}," 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":1216,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1221,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1222,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1217,"component":118,"meta_info":1218,"meta_title":7,"block_image":1219,"cover_image":1220,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-06-29 00:00","article",{"_uid":1226,"title":657,"plugin":43,"description":1227},"0e4d5bf2-c3bf-49f7-933b-4193eb8621f6","Current ranked #2 UFC Champion Carla Esparza takes us through the 3 basic defensive grappling moves to take your MMA fighting skills to the next level.",{"id":1229,"alt":1230,"name":7,"focus":48,"title":1230,"filename":1231,"copyright":7,"fieldtype":50},5183681,"FightCamp - 3 Key MMA Defense Grappling Moves With Carla Esparza","https://a.storyblok.com/f/115220/2400x990/e323bdf027/3-key-mma-defense-grappling-moves-with-carla-esparza.png",[],"3-key-mma-defense-grappling-moves-with-carla-esparza","blogs/3-key-mma-defense-grappling-moves-with-carla-esparza",-4280,[1237],"featured",60887917,"496b3470-7adf-4af3-b5a4-b5031deea184","2022-06-29T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1244],[1245,1445,1714,1992,2314,2734],{"name":1246,"created_at":1247,"published_at":1248,"updated_at":1249,"id":1250,"uuid":1251,"content":1252,"slug":1439,"full_slug":1440,"sort_by_date":48,"position":1441,"tag_list":1442,"is_startpage":9,"parent_id":1238,"meta_data":48,"group_id":1443,"first_published_at":1248,"release_id":48,"lang":60,"path":1241,"alternates":1444,"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":1253,"faqs":1254,"title":1246,"topic":1259,"author":1274,"content":1275,"category":1420,"schedule":1428,"component":1224,"meta_info":1429,"cover_image":1433,"description":1437,"contributors":1438},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1255],{"_uid":1256,"answer":1257,"question":1258,"component":669},"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":1260,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1272,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1261,"component":39,"meta_info":1269,"block_image":1270,"cover_image":1271,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1262,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1267,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1263,"component":118,"meta_info":1264,"meta_title":7,"block_image":1265,"cover_image":1266,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":724,"content":1276},[1277,1281,1286,1291,1316,1321,1345,1350,1364,1369,1383,1388,1392,1397,1401,1405,1416],{"type":727,"content":1278},[1279],{"text":1280,"type":731},"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":765,"attrs":1282,"content":1283},{"level":767},[1284],{"text":1285,"type":731},"5 Ways to Shake Up Your Cardio",{"type":765,"attrs":1287,"content":1288},{"level":773},[1289],{"text":1290,"type":731},"Swimming",{"type":727,"content":1292},[1293,1295,1304,1306,1314],{"text":1294,"type":731},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1296,"type":731,"marks":1297},"Flo Master’s",[1298,1302],{"type":736,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"custom":1301,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1303},"underline",{"text":1305,"type":731}," favorite forms of ",{"text":1307,"type":731,"marks":1308},"active recovery",[1309,1313],{"type":736,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"custom":1312,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1303},{"text":1315,"type":731}," 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":765,"attrs":1317,"content":1318},{"level":773},[1319],{"text":1320,"type":731},"Tabata Bag Drills",{"type":727,"content":1322},[1323,1325,1333,1335,1343],{"text":1324,"type":731},"One great way to get your anaerobic endurance up is with ",{"text":1326,"type":731,"marks":1327},"Tabata",[1328,1332],{"type":736,"attrs":1329},{"href":1330,"uuid":48,"anchor":48,"custom":1331,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1303},{"text":1334,"type":731}," 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":1336,"type":731,"marks":1337},"FightCamp App",[1338,1342],{"type":736,"attrs":1339},{"href":1340,"uuid":48,"anchor":48,"custom":1341,"target":739,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1303},{"text":1344,"type":731}," 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":765,"attrs":1346,"content":1347},{"level":773},[1348],{"text":1349,"type":731},"Footwork Heavy Sports",{"type":727,"content":1351},[1352,1354,1362],{"text":1353,"type":731},"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":1355,"type":731,"marks":1356},"dancing",[1357,1361],{"type":736,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1303},{"text":1363,"type":731}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":765,"attrs":1365,"content":1366},{"level":773},[1367],{"text":1368,"type":731},"Hiking",{"type":727,"content":1370},[1371,1373,1381],{"text":1372,"type":731},"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":1374,"type":731,"marks":1375},"healthy snacks",[1376,1380],{"type":736,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"custom":1379,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1303},{"text":1382,"type":731},"! ",{"type":765,"attrs":1384,"content":1385},{"level":773},[1386],{"text":1387,"type":731},"Shadowboxing Punchouts",{"type":727,"content":1389},[1390],{"text":1391,"type":731},"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":765,"attrs":1393,"content":1394},{"level":767},[1395],{"text":1396,"type":731},"Shaking Up Your Cardio",{"type":727,"content":1398},[1399],{"text":1400,"type":731},"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":765,"attrs":1402,"content":1403},{"level":767},[1404],{"text":1202,"type":731},{"type":727,"content":1406},[1407,1408,1414],{"text":1206,"type":731},{"text":1208,"type":731,"marks":1409},[1410,1413],{"type":736,"attrs":1411},{"href":1212,"uuid":48,"anchor":48,"custom":1412,"target":739,"linktype":13},{},{"type":1303},{"text":1415,"type":731}," 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":727,"content":1417},[1418],{"text":1419,"type":731},"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":1421,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1426,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1422,"component":118,"meta_info":1423,"meta_title":7,"block_image":1424,"cover_image":1425,"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":1430,"title":1431,"plugin":43,"description":1432},"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":1434,"alt":1435,"name":7,"focus":7,"title":1435,"filename":1436,"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,[1237],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1446,"created_at":1447,"published_at":1448,"updated_at":1449,"id":1450,"uuid":1451,"content":1452,"slug":1708,"full_slug":1709,"sort_by_date":48,"position":1710,"tag_list":1711,"is_startpage":9,"parent_id":1238,"meta_data":48,"group_id":1712,"first_published_at":1448,"release_id":48,"lang":60,"path":1241,"alternates":1713,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1453,"faqs":1454,"title":1446,"topic":1475,"author":1490,"content":1491,"category":1689,"schedule":1697,"component":1224,"meta_info":1698,"cover_image":1702,"description":1706,"contributors":1707},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1455,1459,1463,1467,1471],{"_uid":1456,"answer":1457,"question":1458,"component":669},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1460,"answer":1461,"question":1462,"component":669},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1464,"answer":1465,"question":1466,"component":669},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1468,"answer":1469,"question":1470,"component":669},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1472,"answer":1473,"question":1474,"component":669},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1476,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1488,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1477,"component":39,"meta_info":1485,"block_image":1486,"cover_image":1487,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1478,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1483,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1479,"component":118,"meta_info":1480,"meta_title":7,"block_image":1481,"cover_image":1482,"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":724,"content":1492},[1493,1507,1511,1515,1519,1523,1527,1530,1535,1540,1554,1559,1563,1568,1572,1577,1591,1595,1599,1613,1627,1631,1635,1649,1654,1658,1671,1675,1686],{"type":727,"content":1494},[1495,1497,1505],{"text":1496,"type":731},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1498,"type":731,"marks":1499},"interval training",[1500,1504],{"type":736,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"custom":1503,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1303},{"text":1506,"type":731}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":727,"content":1508},[1509],{"text":1510,"type":731},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":765,"attrs":1512,"content":1513},{"level":767},[1514],{"text":1458,"type":731},{"type":727,"content":1516},[1517],{"text":1518,"type":731},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":727,"content":1520},[1521],{"text":1522,"type":731},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":765,"attrs":1524,"content":1525},{"level":767},[1526],{"text":1462,"type":731},{"type":727,"content":1528},[1529],{"text":1461,"type":731},{"type":765,"attrs":1531,"content":1532},{"level":767},[1533],{"text":1534,"type":731},"Unique Benefits of HIIT",{"type":765,"attrs":1536,"content":1537},{"level":773},[1538],{"text":1539,"type":731},"Maximum Effectiveness in Less Time",{"type":727,"content":1541},[1542,1544,1552],{"text":1543,"type":731},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1545,"type":731,"marks":1546},"25-30% more calories",[1547,1551],{"type":736,"attrs":1548},{"href":1549,"uuid":48,"anchor":48,"custom":1550,"target":739,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1303},{"text":1553,"type":731}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":765,"attrs":1555,"content":1556},{"level":773},[1557],{"text":1558,"type":731},"Tones Muscle",{"type":727,"content":1560},[1561],{"text":1562,"type":731},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":765,"attrs":1564,"content":1565},{"level":773},[1566],{"text":1567,"type":731},"Adds Variety",{"type":727,"content":1569},[1570],{"text":1571,"type":731},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":765,"attrs":1573,"content":1574},{"level":773},[1575],{"text":1576,"type":731},"Improves Cardiovascular Health",{"type":727,"content":1578},[1579,1581,1589],{"text":1580,"type":731},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1582,"type":731,"marks":1583},"greater improvements in blood pressure",[1584,1588],{"type":736,"attrs":1585},{"href":1586,"uuid":48,"anchor":48,"custom":1587,"target":739,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1303},{"text":1590,"type":731}," and blood sugar than moderate-intensity workouts. ",{"type":765,"attrs":1592,"content":1593},{"level":767},[1594],{"text":1470,"type":731},{"type":727,"content":1596},[1597],{"text":1598,"type":731},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":727,"content":1600},[1601,1603,1611],{"text":1602,"type":731},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1604,"type":731,"marks":1605},"roadwork",[1606,1610],{"type":736,"attrs":1607},{"href":1608,"uuid":48,"anchor":48,"custom":1609,"target":739,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1303},{"text":1612,"type":731},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":727,"content":1614},[1615,1617,1625],{"text":1616,"type":731},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1618,"type":731,"marks":1619},"HIIT jump rope workout",[1620,1624],{"type":736,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"custom":1623,"target":739,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1303},{"text":1626,"type":731}," for a full-body cardio blast in just minutes.",{"type":765,"attrs":1628,"content":1629},{"level":767},[1630],{"text":1474,"type":731},{"type":727,"content":1632},[1633],{"text":1634,"type":731},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":727,"content":1636},[1637,1639,1647],{"text":1638,"type":731},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1640,"type":731,"marks":1641},"10 minutes of HIIT boxing",[1642,1646],{"type":736,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"custom":1645,"target":739,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1303},{"text":1648,"type":731}," and feel the difference with just one workout.",{"type":765,"attrs":1650,"content":1651},{"level":767},[1652],{"text":1653,"type":731},"Hit With HIIT",{"type":727,"content":1655},[1656],{"text":1657,"type":731},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":727,"content":1659},[1660,1662,1670],{"text":1661,"type":731},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1663,"type":731,"marks":1664},"FightCamp’s extensive library of HIIT workouts",[1665,1669],{"type":736,"attrs":1666},{"href":1667,"uuid":48,"anchor":48,"custom":1668,"target":739,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1303},{"text":1197,"type":731},{"type":765,"attrs":1672,"content":1673},{"level":767},[1674],{"text":1202,"type":731},{"type":727,"content":1676},[1677,1678,1684],{"text":1206,"type":731},{"text":1208,"type":731,"marks":1679},[1680,1683],{"type":736,"attrs":1681},{"href":1212,"uuid":48,"anchor":48,"custom":1682,"target":739,"linktype":13},{},{"type":1303},{"text":1685,"type":731}," 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":727,"content":1687},[1688],{"text":1419,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1691,"component":118,"meta_info":1692,"meta_title":7,"block_image":1693,"cover_image":1694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1699,"title":1700,"plugin":43,"description":1701},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1703,"alt":1704,"name":7,"focus":7,"title":1704,"filename":1705,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1237],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1715,"created_at":1716,"published_at":1717,"updated_at":1718,"id":1719,"uuid":1720,"content":1721,"slug":1986,"full_slug":1987,"sort_by_date":48,"position":1988,"tag_list":1989,"is_startpage":9,"parent_id":1238,"meta_data":48,"group_id":1990,"first_published_at":1717,"release_id":48,"lang":60,"path":1241,"alternates":1991,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1722,"faqs":1723,"title":1715,"topic":1744,"author":1274,"content":1759,"category":1967,"schedule":1975,"component":1224,"meta_info":1976,"cover_image":1980,"description":1984,"contributors":1985},"21563324-6383-4226-86da-b9779cd26bde",[1724,1728,1732,1736,1740],{"_uid":1725,"answer":1726,"question":1727,"component":669},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1729,"answer":1730,"question":1731,"component":669},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1733,"answer":1734,"question":1735,"component":669},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1737,"answer":1738,"question":1739,"component":669},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1741,"answer":1742,"question":1743,"component":669},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1745,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1757,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1746,"component":39,"meta_info":1754,"block_image":1755,"cover_image":1756,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1747,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1752,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1748,"component":118,"meta_info":1749,"meta_title":7,"block_image":1750,"cover_image":1751,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":724,"content":1760},[1761,1774,1786,1791,1795,1829,1834,1838,1852,1879,1884,1888,1924,1941,1946,1950,1954,1964],{"type":727,"content":1762},[1763,1765,1772],{"text":1764,"type":731},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1766,"type":731,"marks":1767},"close-range",[1768],{"type":736,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"custom":1771,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1773,"type":731}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":751,"attrs":1775},{"id":1776,"body":1777},"52fa91c7-90bf-43d9-8857-79752817914b",[1778],{"url":1779,"_uid":1780,"image":1781,"component":882,"copyright_details":1785},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1782,"alt":1783,"name":7,"focus":48,"title":1783,"filename":1784,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":765,"attrs":1787,"content":1788},{"level":767},[1789],{"text":1790,"type":731},"Rolling Punch Drill",{"type":727,"content":1792},[1793],{"text":1794,"type":731},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":777,"content":1796},[1797,1803,1809,1815],{"type":780,"content":1798},[1799],{"type":727,"content":1800},[1801],{"text":1802,"type":731},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":780,"content":1804},[1805],{"type":727,"content":1806},[1807],{"text":1808,"type":731},"Bend your knees until your thigh muscles are supporting your weight",{"type":780,"content":1810},[1811],{"type":727,"content":1812},[1813],{"text":1814,"type":731},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":780,"content":1816},[1817,1821],{"type":727,"content":1818},[1819],{"text":1820,"type":731},"Develop a steady rhythm, and then start mixing punches in",{"type":777,"content":1822},[1823],{"type":780,"content":1824},[1825],{"type":727,"content":1826},[1827],{"text":1828,"type":731},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":765,"attrs":1830,"content":1831},{"level":767},[1832],{"text":1833,"type":731},"Danger Close Drill",{"type":727,"content":1835},[1836],{"text":1837,"type":731},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":777,"content":1839},[1840,1846],{"type":780,"content":1841},[1842],{"type":727,"content":1843},[1844],{"text":1845,"type":731},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":780,"content":1847},[1848],{"type":727,"content":1849},[1850],{"text":1851,"type":731},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":727,"content":1853},[1854,1859,1861,1868,1870,1877],{"text":1855,"type":731,"marks":1856},"Key focus:",[1857],{"type":1858},"bold",{"text":1860,"type":731}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1862,"type":731,"marks":1863},"hooks",[1864],{"type":736,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"custom":1867,"target":739,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1869,"type":731}," and ",{"text":1871,"type":731,"marks":1872},"uppercuts",[1873],{"type":736,"attrs":1874},{"href":1875,"uuid":48,"anchor":48,"custom":1876,"target":739,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1878,"type":731},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":765,"attrs":1880,"content":1881},{"level":767},[1882],{"text":1883,"type":731},"Rolling Thunder Drill",{"type":727,"content":1885},[1886],{"text":1887,"type":731},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":777,"content":1889},[1890,1904,1918],{"type":780,"content":1891},[1892,1896],{"type":727,"content":1893},[1894],{"text":1895,"type":731},"On a heavy bag, set an interval of your choosing",{"type":777,"content":1897},[1898],{"type":780,"content":1899},[1900],{"type":727,"content":1901},[1902],{"text":1903,"type":731},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":780,"content":1905},[1906,1910],{"type":727,"content":1907},[1908],{"text":1909,"type":731},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":777,"content":1911},[1912],{"type":780,"content":1913},[1914],{"type":727,"content":1915},[1916],{"text":1917,"type":731},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":780,"content":1919},[1920],{"type":727,"content":1921},[1922],{"text":1923,"type":731},"Rest for 1 minute in between each round to recover",{"type":727,"content":1925},[1926,1930,1932,1939],{"text":1927,"type":731,"marks":1928},"Tip",[1929],{"type":1858},{"text":1931,"type":731},": Maintaining a calm and ",{"text":1933,"type":731,"marks":1934},"steady breath",[1935],{"type":736,"attrs":1936},{"href":1937,"uuid":48,"anchor":48,"custom":1938,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1940,"type":731}," will help you establish your rhythm.",{"type":765,"attrs":1942,"content":1943},{"level":767},[1944],{"text":1945,"type":731},"Better, Faster, Stronger",{"type":727,"content":1947},[1948],{"text":1949,"type":731},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":765,"attrs":1951,"content":1952},{"level":767},[1953],{"text":1202,"type":731},{"type":727,"content":1955},[1956,1957,1963],{"text":1206,"type":731},{"text":1208,"type":731,"marks":1958},[1959],{"type":736,"attrs":1960},{"href":1961,"uuid":48,"anchor":48,"custom":1962,"target":739,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1685,"type":731},{"type":727,"content":1965},[1966],{"text":1419,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1968,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1973,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1974,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1969,"component":118,"meta_info":1970,"meta_title":7,"block_image":1971,"cover_image":1972,"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":1977,"title":1978,"plugin":43,"description":1979},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1981,"alt":1982,"name":7,"focus":48,"title":1982,"filename":1983,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1237],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1993,"created_at":1994,"published_at":1995,"updated_at":1996,"id":1997,"uuid":1998,"content":1999,"slug":2308,"full_slug":2309,"sort_by_date":48,"position":2310,"tag_list":2311,"is_startpage":9,"parent_id":1238,"meta_data":48,"group_id":2312,"first_published_at":1995,"release_id":48,"lang":60,"path":1241,"alternates":2313,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2000,"faqs":2001,"title":1993,"topic":2034,"author":1490,"content":2049,"category":2290,"schedule":2298,"component":1224,"meta_info":2299,"cover_image":2303,"description":2302,"contributors":2307},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2002,2006,2010,2014,2018,2022,2026,2030],{"_uid":2003,"answer":2004,"question":2005,"component":669},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2007,"answer":2008,"question":2009,"component":669},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2011,"answer":2012,"question":2013,"component":669},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2015,"answer":2016,"question":2017,"component":669},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2019,"answer":2020,"question":2021,"component":669},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2023,"answer":2024,"question":2025,"component":669},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2027,"answer":2028,"question":2029,"component":669},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2031,"answer":2032,"question":2033,"component":669},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2035,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2047,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2048,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2036,"component":39,"meta_info":2044,"block_image":2045,"cover_image":2046,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2037,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2042,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2038,"component":118,"meta_info":2039,"meta_title":7,"block_image":2040,"cover_image":2041,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":724,"content":2050},[2051,2071,2075,2079,2084,2088,2100,2120,2124,2134,2137,2142,2153,2173,2178,2188,2216,2221,2231,2243,2248,2275,2279,2287],{"type":727,"content":2052},[2053,2055,2061,2063,2069],{"text":2054,"type":731},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2056,"type":731,"marks":2057},"over two hours each day",[2058],{"type":736,"attrs":2059},{"href":2060,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2062,"type":731}," on social media. The ",{"text":2064,"type":731,"marks":2065},"CDC",[2066],{"type":736,"attrs":2067},{"href":2068,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2070,"type":731}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":727,"content":2072},[2073],{"text":2074,"type":731},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":727,"content":2076},[2077],{"text":2078,"type":731},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":765,"attrs":2080,"content":2081},{"level":767},[2082],{"text":2083,"type":731},"Benefits of a 30-Minute Boxing Workout",{"type":765,"attrs":2085,"content":2086},{"level":773},[2087],{"text":2013,"type":731},{"type":751,"attrs":2089},{"id":2090,"body":2091},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2092],{"url":2093,"_uid":2094,"image":2095,"component":882,"copyright_details":2099},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2096,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2098,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":727,"content":2101},[2102,2104,2110,2112,2118],{"text":2103,"type":731},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2105,"type":731,"marks":2106},"heavy bag",[2107],{"type":736,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2111,"type":731},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2113,"type":731,"marks":2114},"fantastic shape",[2115],{"type":736,"attrs":2116},{"href":2117,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2119,"type":731},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":765,"attrs":2121,"content":2122},{"level":773},[2123],{"text":2017,"type":731},{"type":751,"attrs":2125},{"id":2090,"body":2126},[2127],{"url":2128,"_uid":2129,"image":2130,"component":882,"copyright_details":2133},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2131,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2132,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":727,"content":2135},[2136],{"text":2016,"type":731},{"type":765,"attrs":2138,"content":2139},{"level":773},[2140],{"text":2141,"type":731},"Stress Relief",{"type":751,"attrs":2143},{"id":2090,"body":2144},[2145],{"url":2146,"_uid":2147,"image":2148,"component":882,"copyright_details":2152},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":727,"content":2154},[2155,2157,2163,2165,2171],{"text":2156,"type":731},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2158,"type":731,"marks":2159},"unleashing that stress",[2160],{"type":736,"attrs":2161},{"href":2162,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2164,"type":731}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2166,"type":731,"marks":2167},"safe and healthy outlet",[2168],{"type":736,"attrs":2169},{"href":2170,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2172,"type":731}," for anyone who has ever felt the need to just get it all out.",{"type":765,"attrs":2174,"content":2175},{"level":773},[2176],{"text":2177,"type":731},"Mental Wellness",{"type":751,"attrs":2179},{"id":2090,"body":2180},[2181],{"url":2182,"_uid":2183,"image":2184,"component":882,"copyright_details":2187},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2185,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2186,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":727,"content":2189},[2190,2192,2198,2200,2206,2208,2214],{"text":2191,"type":731},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2193,"type":731,"marks":2194},"prevent age-related cognitive decline",[2195],{"type":736,"attrs":2196},{"href":2197,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2199,"type":731},". Studies have also shown that as little as ",{"text":2201,"type":731,"marks":2202},"15 minutes per day",[2203],{"type":736,"attrs":2204},{"href":2205,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2207,"type":731}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2209,"type":731,"marks":2210},"regulate your emotional well-being",[2211],{"type":736,"attrs":2212},{"href":2213,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2215,"type":731}," over time with consistent workouts.",{"type":765,"attrs":2217,"content":2218},{"level":773},[2219],{"text":2220,"type":731},"Convenience",{"type":751,"attrs":2222},{"id":2090,"body":2223},[2224],{"url":2225,"_uid":2226,"image":2227,"component":882,"copyright_details":2230},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2228,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2229,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":727,"content":2232},[2233,2235,2241],{"text":2234,"type":731},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2236,"type":731,"marks":2237},"boxing training at home",[2238],{"type":736,"attrs":2239},{"href":2240,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2242,"type":731},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":765,"attrs":2244,"content":2245},{"level":767},[2246],{"text":2247,"type":731},"30-Minute Throwdown",{"type":727,"content":2249},[2250,2252,2258,2260,2266,2268,2273],{"text":2251,"type":731},"You can start getting all the benefits of ",{"text":2253,"type":731,"marks":2254},"boxing at home",[2255],{"type":736,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2259,"type":731}," with no equipment at all. ",{"text":2261,"type":731,"marks":2262},"Shadowboxing",[2263],{"type":736,"attrs":2264},{"href":2265,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2267,"type":731}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2105,"type":731,"marks":2269},[2270],{"type":736,"attrs":2271},{"href":2272,"uuid":48,"anchor":48,"target":739,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2274,"type":731}," to your home gym can be life-changing.",{"type":765,"attrs":2276,"content":2277},{"level":767},[2278],{"text":1202,"type":731},{"type":727,"content":2280},[2281,2282,2286],{"text":1206,"type":731},{"text":1208,"type":731,"marks":2283},[2284],{"type":736,"attrs":2285},{"href":1212,"uuid":48,"anchor":48,"target":739,"linktype":13},{"text":1685,"type":731},{"type":727,"content":2288},[2289],{"text":1419,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2291,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2292,"component":118,"meta_info":2293,"meta_title":7,"block_image":2294,"cover_image":2295,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2300,"title":2301,"plugin":43,"description":2302},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2304,"alt":2305,"name":7,"focus":48,"title":2305,"filename":2306,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1237],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2315,"created_at":2316,"published_at":2317,"updated_at":2318,"id":2319,"uuid":2320,"content":2321,"slug":2727,"full_slug":2728,"sort_by_date":48,"position":2729,"tag_list":2730,"is_startpage":9,"parent_id":1238,"meta_data":48,"group_id":2731,"first_published_at":2732,"release_id":48,"lang":60,"path":1241,"alternates":2733,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2322,"faqs":2323,"title":2315,"topic":2344,"author":2359,"content":2360,"category":2711,"schedule":2719,"component":1224,"meta_info":2720,"cover_image":2723,"description":2722,"contributors":2726},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2324,2328,2332,2336,2340],{"_uid":2325,"answer":2326,"question":2327,"component":669},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2329,"answer":2330,"question":2331,"component":669},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2333,"answer":2334,"question":2335,"component":669},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2337,"answer":2338,"question":2339,"component":669},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2341,"answer":2342,"question":2343,"component":669},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2345,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2357,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2346,"component":39,"meta_info":2354,"block_image":2355,"cover_image":2356,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2348,"component":118,"meta_info":2349,"meta_title":7,"block_image":2350,"cover_image":2351,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":724,"content":2361},[2362,2366,2369,2381,2386,2391,2456,2461,2487,2492,2496,2501,2509,2521,2526,2537,2542,2553,2558,2569,2574,2586,2591,2602,2607,2627,2632,2637,2657,2662,2681,2686,2698,2702],{"type":727,"content":2363},[2364],{"text":2365,"type":731},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":727,"content":2367},[2368],{"text":2326,"type":731},{"type":751,"attrs":2370},{"id":2371,"body":2372},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2373],{"_uid":2374,"link":2375,"image":2377,"title":2379,"component":763},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2376,"linktype":13,"fieldtype":14,"cached_url":2376},"https://pin.it/2zdpNMs",{"id":2378,"alt":2379,"name":7,"focus":48,"title":2379,"filename":2380,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":765,"attrs":2382,"content":2383},{"level":767},[2384],{"text":2385,"type":731},"Top Rock Step-By-Step",{"type":765,"attrs":2387,"content":2388},{"level":773},[2389],{"text":2390,"type":731},"The Feet",{"type":777,"content":2392},[2393,2399,2419,2425,2444,2450],{"type":780,"content":2394},[2395],{"type":727,"content":2396},[2397],{"text":2398,"type":731},"Begin by starting in an athletic stance on the balls of your feet",{"type":780,"content":2400},[2401,2405],{"type":727,"content":2402},[2403],{"text":2404,"type":731},"To start, being by doing a “step out”",{"type":777,"content":2406},[2407,2413],{"type":780,"content":2408},[2409],{"type":727,"content":2410},[2411],{"text":2412,"type":731},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":780,"content":2414},[2415],{"type":727,"content":2416},[2417],{"text":2418,"type":731},"Pause for a half-second",{"type":780,"content":2420},[2421],{"type":727,"content":2422},[2423],{"text":2424,"type":731},"Return to the starting stance by performing a slight hop backward",{"type":780,"content":2426},[2427,2431],{"type":727,"content":2428},[2429],{"text":2430,"type":731},"Once returned, perform the opposite foot “step out”",{"type":777,"content":2432},[2433,2439],{"type":780,"content":2434},[2435],{"type":727,"content":2436},[2437],{"text":2438,"type":731},"Make sure the step out is in front of the opposite foot and crosses over",{"type":780,"content":2440},[2441],{"type":727,"content":2442},[2443],{"text":2418,"type":731},{"type":780,"content":2445},[2446],{"type":727,"content":2447},[2448],{"text":2449,"type":731},"Hop back to the starting position",{"type":780,"content":2451},[2452],{"type":727,"content":2453},[2454],{"text":2455,"type":731},"Continue Top Rocking for the remainder of the set",{"type":765,"attrs":2457,"content":2458},{"level":773},[2459],{"text":2460,"type":731},"The Arms",{"type":777,"content":2462},[2463,2469,2475,2481],{"type":780,"content":2464},[2465],{"type":727,"content":2466},[2467],{"text":2468,"type":731},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":780,"content":2470},[2471],{"type":727,"content":2472},[2473],{"text":2474,"type":731},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":780,"content":2476},[2477],{"type":727,"content":2478},[2479],{"text":2480,"type":731},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":780,"content":2482},[2483],{"type":727,"content":2484},[2485],{"text":2486,"type":731},"Continue using this arm motion to help with rhythm and balance",{"type":765,"attrs":2488,"content":2489},{"level":767},[2490],{"text":2491,"type":731},"Movement Key Points",{"type":727,"content":2493},[2494],{"text":2495,"type":731},"Here are some key things to focus on while performing the Top Rock:",{"type":765,"attrs":2497,"content":2498},{"level":773},[2499],{"text":2500,"type":731},"Start by swinging your arms",{"type":777,"content":2502},[2503],{"type":780,"content":2504},[2505],{"type":727,"content":2506},[2507],{"text":2508,"type":731},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":751,"attrs":2510},{"id":2511,"body":2512},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2513],{"url":2514,"_uid":2515,"image":2516,"component":882,"copyright_details":2520},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2517,"alt":2518,"name":7,"focus":48,"title":2518,"filename":2519,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":765,"attrs":2522,"content":2523},{"level":773},[2524],{"text":2525,"type":731},"On each hop back, your arms should cross in front of your chest",{"type":751,"attrs":2527},{"id":2511,"body":2528},[2529],{"url":2530,"_uid":2531,"image":2532,"component":882,"copyright_details":2536},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2533,"alt":2534,"name":7,"focus":48,"title":2534,"filename":2535,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":765,"attrs":2538,"content":2539},{"level":773},[2540],{"text":2541,"type":731},"One foot should cross at a time",{"type":751,"attrs":2543},{"id":2511,"body":2544},[2545],{"url":2546,"_uid":2547,"image":2548,"component":882,"copyright_details":2552},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2549,"alt":2550,"name":7,"focus":48,"title":2550,"filename":2551,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":765,"attrs":2554,"content":2555},{"level":773},[2556],{"text":2557,"type":731},"Perform the movement by staying on the balls of your feet",{"type":751,"attrs":2559},{"id":2511,"body":2560},[2561],{"url":2562,"_uid":2563,"image":2564,"component":882,"copyright_details":2568},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2565,"alt":2566,"name":7,"focus":48,"title":2566,"filename":2567,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":765,"attrs":2570,"content":2571},{"level":773},[2572],{"text":2573,"type":731},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":751,"attrs":2575},{"id":2576,"body":2577},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2578],{"url":2579,"_uid":2580,"image":2581,"component":882,"copyright_details":2585},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2582,"alt":2583,"name":7,"focus":48,"title":2583,"filename":2584,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":765,"attrs":2587,"content":2588},{"level":773},[2589],{"text":2590,"type":731},"Stay loose and have fun!",{"type":751,"attrs":2592},{"id":2511,"body":2593},[2594],{"url":2595,"_uid":2596,"image":2597,"component":882,"copyright_details":2601},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2598,"alt":2599,"name":7,"focus":48,"title":2599,"filename":2600,"copyright":7,"fieldtype":50},4891933,"Stay 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2691,"type":731,"marks":2692},"Flo Master",[2693],{"type":736,"attrs":2694},{"href":1300,"uuid":48,"anchor":48,"custom":2695,"target":739,"linktype":13},{},{"text":2697,"type":731},". 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Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2724,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2725,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1237],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2735,"created_at":2736,"published_at":2737,"updated_at":2738,"id":2739,"uuid":2740,"content":2741,"slug":2910,"full_slug":2911,"sort_by_date":48,"position":2912,"tag_list":2913,"is_startpage":9,"parent_id":1238,"meta_data":48,"group_id":2914,"first_published_at":2915,"release_id":48,"lang":60,"path":1241,"alternates":2916,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2742,"faqs":2743,"title":2760,"topic":2761,"author":2359,"content":2776,"category":2894,"schedule":2902,"component":1224,"meta_info":2903,"cover_image":2906,"description":2905,"contributors":2909},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2744,2748,2752,2756],{"_uid":2745,"answer":2746,"question":2747,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2749,"answer":2750,"question":2751,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2753,"answer":2754,"question":2755,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2757,"answer":2758,"question":2759,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2762,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2774,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2763,"component":39,"meta_info":2771,"block_image":2772,"cover_image":2773,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2764,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2769,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2765,"component":118,"meta_info":2766,"meta_title":7,"block_image":2767,"cover_image":2768,"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":724,"content":2777},[2778,2791,2796,2801,2813,2816,2821,2832,2835,2840,2851,2855,2859,2864,2877,2881,2890],{"type":727,"content":2779},[2780,2782,2789],{"text":2781,"type":731},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2783,"type":731,"marks":2784},"shadowboxing",[2785],{"type":736,"attrs":2786},{"href":2787,"uuid":48,"anchor":48,"custom":2788,"target":739,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2790,"type":731}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":765,"attrs":2792,"content":2793},{"level":767},[2794],{"text":2795,"type":731},"Why You Should Practice Shadowboxing With Hand Weights",{"type":765,"attrs":2797,"content":2798},{"level":773},[2799],{"text":2800,"type":731},"1. Speed",{"type":751,"attrs":2802},{"id":2803,"body":2804},"58589914-3cf9-454d-8369-7218c807f59a",[2805],{"url":2806,"_uid":2807,"image":2808,"component":882,"copyright_details":2812},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2809,"alt":2810,"name":7,"focus":48,"title":2810,"filename":2811,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":727,"content":2814},[2815],{"text":2750,"type":731},{"type":765,"attrs":2817,"content":2818},{"level":773},[2819],{"text":2820,"type":731},"2. Arm Endurance",{"type":751,"attrs":2822},{"id":2803,"body":2823},[2824],{"url":2825,"_uid":2826,"image":2827,"component":882,"copyright_details":2831},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2828,"alt":2829,"name":7,"focus":48,"title":2829,"filename":2830,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":727,"content":2833},[2834],{"text":2754,"type":731},{"type":765,"attrs":2836,"content":2837},{"level":773},[2838],{"text":2839,"type":731},"3. Cardiovascular Conditioning",{"type":751,"attrs":2841},{"id":2803,"body":2842},[2843],{"url":2844,"_uid":2845,"image":2846,"component":882,"copyright_details":2850},{"id":7,"url":7,"linktype":876,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2847,"alt":2848,"name":7,"focus":48,"title":2848,"filename":2849,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":727,"content":2852},[2853],{"text":2854,"type":731},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":727,"content":2856},[2857],{"text":2858,"type":731},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":765,"attrs":2860,"content":2861},{"level":767},[2862],{"text":2863,"type":731},"Amp Up Your Training",{"type":727,"content":2865},[2866,2868,2875],{"text":2867,"type":731},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2869,"type":731,"marks":2870},"FightCamp Facebook Community",[2871],{"type":736,"attrs":2872},{"href":2873,"uuid":48,"anchor":48,"custom":2874,"target":739,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2876,"type":731}," and let me know.",{"type":765,"attrs":2878,"content":2879},{"level":767},[2880],{"text":1202,"type":731},{"type":727,"content":2882},[2883,2884,2889],{"text":1206,"type":731},{"text":1208,"type":731,"marks":2885},[2886],{"type":736,"attrs":2887},{"href":1212,"uuid":48,"anchor":48,"custom":2888,"target":739,"linktype":13},{},{"text":1685,"type":731},{"type":727,"content":2891},[2892],{"text":2893,"type":731},"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":2895,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2900,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2901,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2896,"component":118,"meta_info":2897,"meta_title":7,"block_image":2898,"cover_image":2899,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2904,"title":2760,"plugin":43,"description":2905},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2907,"alt":2735,"name":7,"focus":48,"title":2735,"filename":2908,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1237],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1224,"created_at":2918,"published_at":2919,"updated_at":2920,"id":2921,"uuid":2922,"content":2923,"slug":1224,"full_slug":2944,"sort_by_date":48,"position":446,"tag_list":2945,"is_startpage":9,"parent_id":2946,"meta_data":48,"group_id":2947,"first_published_at":2948,"release_id":48,"lang":60,"path":7,"alternates":2949,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2924,"component":2925,"meta_info":2926,"custom_content_list":2928},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2927,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2929,2934,2939],{"_uid":2930,"label":2931,"value":2932,"dev_id":2933,"component":731},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2935,"label":2936,"value":2937,"dev_id":2938,"component":731},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2940,"label":2941,"value":2942,"dev_id":2943,"component":731},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353457339]