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Try a 20-minute run at a moderate pace to start. Feel free to add some hills or extend the length of your run if you feel you need more of a challenge.","Training Day 1","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"d1a8f2a5-996c-4087-b86a-f582978411b4","Combine some of your favorite footwork drills (jump rope, agility ladder) for about 20 minutes with at least 15 minutes of shadowboxing.","Training: Day 2",{"_uid":676,"answer":677,"question":678,"component":670},"3ee680ed-9e99-45a3-9e27-78ade253dc37","Two days should be exclusively for going hard on the heavy bag. Check out a variety of different boxing drills with FightCamp’s pro trainers to keep you motivated and trying new things.","Training: Days 3 & 4",{"_uid":680,"answer":681,"question":682,"component":670},"c79f842a-5ac5-420c-acc4-757f27b2b2e6","Here’s your one day reserved for kicking butt. Kickboxing is a fun way to mix up your boxing training and give your legs even more of a workout. Beginners to kickboxing should get familiar with the three (3) main types of kicks: Lead Kick (Side Kick), Rear Kick (Turning Kick, Hook Kick. With this foundation, now you can put it all together with some kickboxing combinations and drills. FightCamp has a library full of kickboxing training videos to give you variety and see kickboxing in action.","Training: Day 5",{"_uid":684,"answer":685,"question":686,"component":670},"2a2160e1-12cf-4bda-af79-8a9d8097ca2a","Weight training is integral to boxing training. It helps to build muscle which increases punching (and kicking) power. Start with lighter weights and work your way up to create more resistance. Here are three (3) weight training drills that incorporate dumbbells and your own body weight. Exercise 1: Bicep Curls (3 sets of 10 reps) Exercise 2: Shoulder Press (3 sets of 10 reps) Exercise 3: Runner’s Crunch (10 reps)","Training: Day 6",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":717,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":713,"alt":703,"name":703,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":726,"content":727},"doc",[728,736,786,791,796,799,803,815,819,851,855,859,875,897,917,921,941,961,967,999,1004,1024,1029,1054,1074,1079],{"type":729,"attrs":730,"content":732},"heading",{"level":731},2,[733],{"text":734,"type":735},"Month 3","text",{"type":737,"content":738},"paragraph",[739,741,747,755,760,762,766,772,774,778,784],{"text":740,"type":735},"Now we’re going to kick it up a notch. You’ve been working hard on your skills and stamina in months ",{"text":742,"type":735,"marks":743}," ",[744],{"type":745,"attrs":746},"styled",{"class":7},{"text":748,"type":735,"marks":749},"1",[750],{"type":751,"attrs":752},"link",{"href":753,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1","_blank",{"text":756,"type":735,"marks":757},"  ",[758],{"type":745,"attrs":759},{"class":7},{"text":761,"type":735},"and ",{"text":742,"type":735,"marks":763},[764],{"type":745,"attrs":765},{"class":7},{"text":767,"type":735,"marks":768},"2",[769],{"type":751,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-2",{"text":773,"type":735},", so it’s time to go hard with a combination of boxing, weight training, ",{"text":742,"type":735,"marks":775},[776],{"type":745,"attrs":777},{"class":7},{"text":779,"type":735,"marks":780},"roadwork",[781],{"type":751,"attrs":782},{"href":783,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":785,"type":735},", and kickboxing routines. In month 3, plan on training six (6) days a week.",{"type":729,"attrs":787,"content":788},{"level":731},[789],{"text":790,"type":735},"Weekly Schedule",{"type":729,"attrs":792,"content":793},{"level":731},[794],{"text":795,"type":735},"Training: Day 1",{"type":737,"content":797},[798],{"text":668,"type":735},{"type":729,"attrs":800,"content":801},{"level":731},[802],{"text":674,"type":735},{"type":737,"content":804},[805,807,813],{"text":806,"type":735},"Combine some of your favorite footwork drills (",{"text":808,"type":735,"marks":809},"jump rope",[810],{"type":751,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":814,"type":735},", agility ladder) for about 20 minutes with at least 15 minutes of shadowboxing.",{"type":729,"attrs":816,"content":817},{"level":731},[818],{"text":678,"type":735},{"type":737,"content":820},[821,823,827,833,835,839,845,849],{"text":822,"type":735},"Two days should be exclusively for going hard on the ",{"text":742,"type":735,"marks":824},[825],{"type":745,"attrs":826},{"class":7},{"text":828,"type":735,"marks":829},"heavy bag",[830],{"type":751,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"text":834,"type":735},". Check out a variety of different ",{"text":742,"type":735,"marks":836},[837],{"type":745,"attrs":838},{"class":7},{"text":840,"type":735,"marks":841},"boxing drills",[842],{"type":751,"attrs":843},{"href":844,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://www.youtube.com/c/FightCamp/featured",{"text":756,"type":735,"marks":846},[847],{"type":745,"attrs":848},{"class":7},{"text":850,"type":735},"with FightCamp’s pro trainers to keep you motivated and trying new things.",{"type":729,"attrs":852,"content":853},{"level":731},[854],{"text":682,"type":735},{"type":737,"content":856},[857],{"text":858,"type":735},"Here’s your one day reserved for kicking butt. 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",{"text":742,"type":735,"marks":902},[903],{"type":745,"attrs":904},{"class":7},{"text":906,"type":735,"marks":907},"FightCamp",[908],{"type":751,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":756,"type":735,"marks":912},[913],{"type":745,"attrs":914},{"class":7},{"text":916,"type":735},"has a library full of kickboxing training videos to give you variety and see kickboxing in action.",{"type":729,"attrs":918,"content":919},{"level":731},[920],{"text":686,"type":735},{"type":737,"content":922},[923,925,929,935,939],{"text":924,"type":735},"Weight training is integral to boxing training. It helps to build muscle which ",{"text":742,"type":735,"marks":926},[927],{"type":745,"attrs":928},{"class":7},{"text":930,"type":735,"marks":931},"increases punching",[932],{"type":751,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"text":756,"type":735,"marks":936},[937],{"type":745,"attrs":938},{"class":7},{"text":940,"type":735},"(and kicking) power. Start with lighter weights and work your way up to create more resistance.",{"type":737,"content":942},[943,945,949,955,959],{"text":944,"type":735},"Here are three (3) ",{"text":742,"type":735,"marks":946},[947],{"type":745,"attrs":948},{"class":7},{"text":950,"type":735,"marks":951},"weight training drills",[952],{"type":751,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-garage-gym-workout-drills-for-full-body-training",{"text":756,"type":735,"marks":956},[957],{"type":745,"attrs":958},{"class":7},{"text":960,"type":735},"that incorporate dumbbells and your own body weight.",{"type":729,"attrs":962,"content":964},{"level":963},3,[965],{"text":966,"type":735},"Exercise 1: Bicep Curls (3 sets of 10 reps)",{"type":876,"content":968},[969,975,981,987,993],{"type":879,"content":970},[971],{"type":737,"content":972},[973],{"text":974,"type":735},"Hold a dumbbell in each hand with your arms at your sides",{"type":879,"content":976},[977],{"type":737,"content":978},[979],{"text":980,"type":735},"Keep your elbows close to your torso, with your palms facing outwards",{"type":879,"content":982},[983],{"type":737,"content":984},[985],{"text":986,"type":735},"Bend your elbows, curling the weights up towards your shoulders",{"type":879,"content":988},[989],{"type":737,"content":990},[991],{"text":992,"type":735},"Release and bring your arms back down to your side",{"type":879,"content":994},[995],{"type":737,"content":996},[997],{"text":998,"type":735},"Repeat for 10 reps",{"type":729,"attrs":1000,"content":1001},{"level":963},[1002],{"text":1003,"type":735},"Exercise 2: Shoulder Press (3 sets of 10 reps)",{"type":876,"content":1005},[1006,1012,1018],{"type":879,"content":1007},[1008],{"type":737,"content":1009},[1010],{"text":1011,"type":735},"Stand upright and lift the dumbbells to your shoulders",{"type":879,"content":1013},[1014],{"type":737,"content":1015},[1016],{"text":1017,"type":735},"Press the weights upward, above your head until there is just a slight bend in your elbows",{"type":879,"content":1019},[1020],{"type":737,"content":1021},[1022],{"text":1023,"type":735},"Lower the weights back down to your shoulders and repeat for 10 reps",{"type":729,"attrs":1025,"content":1026},{"level":963},[1027],{"text":1028,"type":735},"Exercise 3: Runner’s Crunch (10 reps)",{"type":876,"content":1030},[1031,1037,1043,1049],{"type":879,"content":1032},[1033],{"type":737,"content":1034},[1035],{"text":1036,"type":735},"Lay down flat on your back and place your hands behind your head with your elbows out wide",{"type":879,"content":1038},[1039],{"type":737,"content":1040},[1041],{"text":1042,"type":735},"Sit up until your back is off the floor and bring your right knee to your chest, meeting it with your left elbow; your left leg should be horizontally lifted off the ground",{"type":879,"content":1044},[1045],{"type":737,"content":1046},[1047],{"text":1048,"type":735},"Lower back down and repeat with the opposite leg and arm",{"type":879,"content":1050},[1051],{"type":737,"content":1052},[1053],{"text":998,"type":735},{"type":737,"content":1055},[1056,1058,1062,1068,1072],{"text":1057,"type":735},"If you feel ready for an even bigger challenge, try this ",{"text":742,"type":735,"marks":1059},[1060],{"type":745,"attrs":1061},{"class":7},{"text":1063,"type":735,"marks":1064},"intense seven (7) day workout schedule",[1065],{"type":751,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-high-intensity-calorie-burning-workout-program",{"text":756,"type":735,"marks":1069},[1070],{"type":745,"attrs":1071},{"class":7},{"text":1073,"type":735},"brought to you by FightCamp Trainer Shanie Smash. This next-level exercise routine is guaranteed to get you #ShanieSmashed. Don’t worry, you still technically get one rest day – but you have to commit to stretching!",{"type":729,"attrs":1075,"content":1076},{"level":963},[1077],{"text":1078,"type":735},"Related Articles",{"type":737,"content":1080},[1081,1086,1088,1093,1094,1100,1101,1107,1108,1114,1115,1121,1122,1128,1129],{"text":1082,"type":735,"marks":1083},"3-Month Summer Body Workout Plan For Women: Month 1",[1084],{"type":751,"attrs":1085},{"href":753,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1087},"hard_break",{"text":1089,"type":735,"marks":1090},"3-Month Summer Body Workout Plan For Women: Month 2",[1091],{"type":751,"attrs":1092},{"href":771,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1087},{"text":1095,"type":735,"marks":1096},"Why Training Like a Boxer Gets You In Amazing Shape",[1097],{"type":751,"attrs":1098},{"href":1099,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"type":1087},{"text":1102,"type":735,"marks":1103},"QUICK 15-Minute Summer Workout Routine",[1104],{"type":751,"attrs":1105},{"href":1106,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1087},{"text":1109,"type":735,"marks":1110},"BEST 20-Minute Beginner Boxing Workout for Women",[1111],{"type":751,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/best-20-minute-beginner-boxing-workout-for-women",{"type":1087},{"text":1116,"type":735,"marks":1117},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1118],{"type":751,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":1087},{"text":1123,"type":735,"marks":1124},"6 BEST Boxing Resources For Women",[1125],{"type":751,"attrs":1126},{"href":1127,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":1087},{"text":1130,"type":735,"marks":1131},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1132],{"type":751,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1136,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1141,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1142,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1137,"component":118,"meta_info":1138,"meta_title":7,"block_image":1139,"cover_image":1140,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-05-04 00:00","article",{"_uid":1146,"title":657,"plugin":43,"description":1147},"79997bdf-574e-4883-bc5a-de8edbd33e23","The final month of this 3 month workout plan will combine boxing, weight training, and kickboxing exercises to have you feeling your strongest for summer.",{"id":1149,"alt":657,"name":7,"focus":48,"title":657,"filename":1150,"copyright":7,"fieldtype":50},3397151,"https://a.storyblok.com/f/115220/2400x990/e3823c1686/3-month-summer-body-workout-plan-for-women-month-3.jpg",[],"3-month-summer-body-workout-plan-for-women-month-3","blogs/3-month-summer-body-workout-plan-for-women-month-3",-990,[],60887917,"0d60ce38-034c-4fc4-add3-f84f34913a3a","2021-05-04T15:39:00.000Z",[],["Reactive",1161],[1162,1455,1700,1886,2103,2515],{"name":1163,"created_at":1164,"published_at":1165,"updated_at":1166,"id":1167,"uuid":1168,"content":1169,"slug":1446,"full_slug":1447,"sort_by_date":48,"position":1448,"tag_list":1449,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1451,"first_published_at":1452,"release_id":48,"lang":60,"path":1453,"alternates":1454,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1170,"faqs":1171,"title":1163,"topic":1188,"author":1203,"content":1204,"category":1427,"schedule":1435,"component":1144,"meta_info":1436,"cover_image":1440,"description":1444,"contributors":1445},"0970fa5a-5687-49ba-9c33-b7285372264c",[1172,1176,1180,1184],{"_uid":1173,"answer":1174,"question":1175,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1177,"answer":1178,"question":1179,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1181,"answer":1182,"question":1183,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1185,"answer":1186,"question":1187,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1189,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1190,"component":39,"meta_info":1198,"block_image":1199,"cover_image":1200,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1191,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1196,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1197,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1192,"component":118,"meta_info":1193,"meta_title":7,"block_image":1194,"cover_image":1195,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":726,"content":1205},[1206,1211,1231,1236,1241,1245,1277,1281,1286,1296,1316,1320,1325,1329,1355,1359,1385,1389,1394,1406,1411,1423],{"type":729,"attrs":1207,"content":1208},{"level":731},[1209],{"text":1210,"type":735},"How to Get Better Head Movement in Boxing",{"type":737,"content":1212},[1213,1215,1222,1224,1229],{"text":1214,"type":735},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1216,"type":735,"marks":1217},"movements",[1218],{"type":751,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"custom":1221,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1223,"type":735}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1225,"type":735,"marks":1226},"employ",[1227],{"type":1228},"italic",{"text":1230,"type":735}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":729,"attrs":1232,"content":1233},{"level":731},[1234],{"text":1235,"type":735},"3 Boxing Head Movement Drills",{"type":729,"attrs":1237,"content":1238},{"level":963},[1239],{"text":1240,"type":735},"The 5 Point Pivot Drill",{"type":737,"content":1242},[1243],{"text":1244,"type":735},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":876,"content":1246},[1247,1253,1259,1265,1271],{"type":879,"content":1248},[1249],{"type":737,"content":1250},[1251],{"text":1252,"type":735},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":879,"content":1254},[1255],{"type":737,"content":1256},[1257],{"text":1258,"type":735},"Weave under to the other side (to avoid hooks)",{"type":879,"content":1260},[1261],{"type":737,"content":1262},[1263],{"text":1264,"type":735},"Pull back/sway (good for avoiding uppercuts)",{"type":879,"content":1266},[1267],{"type":737,"content":1268},[1269],{"text":1270,"type":735},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":879,"content":1272},[1273],{"type":737,"content":1274},[1275],{"text":1276,"type":735},"Throw a punch (it's important that defense and offense are fluid) ",{"type":737,"content":1278},[1279],{"text":1280,"type":735},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":729,"attrs":1282,"content":1283},{"level":963},[1284],{"text":1285,"type":735},"Frame and Shoot Drill",{"type":737,"content":1287},[1288,1290,1294],{"text":1289,"type":735},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1291,"type":735,"marks":1292},"will",[1293],{"type":1228},{"text":1295,"type":735}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":876,"content":1297},[1298,1304,1310],{"type":879,"content":1299},[1300],{"type":737,"content":1301},[1302],{"text":1303,"type":735},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":879,"content":1305},[1306],{"type":737,"content":1307},[1308],{"text":1309,"type":735},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":879,"content":1311},[1312],{"type":737,"content":1313},[1314],{"text":1315,"type":735},"Once you know what feels best, throw a punch from that position. ",{"type":737,"content":1317},[1318],{"text":1319,"type":735},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":729,"attrs":1321,"content":1322},{"level":963},[1323],{"text":1324,"type":735},"The Line Drill",{"type":737,"content":1326},[1327],{"text":1328,"type":735},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":876,"content":1330},[1331,1337,1343,1349],{"type":879,"content":1332},[1333],{"type":737,"content":1334},[1335],{"text":1336,"type":735},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":879,"content":1338},[1339],{"type":737,"content":1340},[1341],{"text":1342,"type":735}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":879,"content":1344},[1345],{"type":737,"content":1346},[1347],{"text":1348,"type":735},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":879,"content":1350},[1351],{"type":737,"content":1352},[1353],{"text":1354,"type":735},"Repeat step 1",{"type":737,"content":1356},[1357],{"text":1358,"type":735},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":876,"content":1360},[1361,1367,1373,1379],{"type":879,"content":1362},[1363],{"type":737,"content":1364},[1365],{"text":1366,"type":735},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":879,"content":1368},[1369],{"type":737,"content":1370},[1371],{"text":1372,"type":735},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":879,"content":1374},[1375],{"type":737,"content":1376},[1377],{"text":1378,"type":735},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":879,"content":1380},[1381],{"type":737,"content":1382},[1383],{"text":1384,"type":735},"Return to neutral and repeat the sequence",{"type":737,"content":1386},[1387],{"text":1388,"type":735},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":729,"attrs":1390,"content":1391},{"level":731},[1392],{"text":1393,"type":735},"Keep Your Head Moving",{"type":737,"content":1395},[1396,1398,1404],{"text":1397,"type":735},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1216,"type":735,"marks":1399},[1400],{"type":751,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"custom":1403,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1405,"type":735}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":729,"attrs":1407,"content":1408},{"level":731},[1409],{"text":1410,"type":735},"Train Like a Fighter",{"type":737,"content":1412},[1413,1415,1421],{"text":1414,"type":735},"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":906,"type":735,"marks":1416},[1417],{"type":751,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"custom":1420,"target":754,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1422,"type":735}," 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":737,"content":1424},[1425],{"text":1426,"type":735},"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":1428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1429,"component":118,"meta_info":1430,"meta_title":7,"block_image":1431,"cover_image":1432,"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":1437,"title":1438,"plugin":43,"description":1439},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1441,"alt":1442,"name":7,"focus":7,"title":1442,"filename":1443,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1450],"featured","0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],{"name":1456,"created_at":1457,"published_at":1458,"updated_at":1459,"id":1460,"uuid":1461,"content":1462,"slug":1693,"full_slug":1694,"sort_by_date":48,"position":1695,"tag_list":1696,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1697,"first_published_at":1698,"release_id":48,"lang":60,"path":1453,"alternates":1699,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1463,"faqs":1464,"title":1456,"topic":1477,"author":1492,"content":1493,"category":1674,"schedule":1682,"component":1144,"meta_info":1683,"cover_image":1687,"description":1691,"contributors":1692},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1465,1469,1473],{"_uid":1466,"answer":1467,"question":1468,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1470,"answer":1471,"question":1472,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1474,"answer":1475,"question":1476,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1478,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1490,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1479,"component":39,"meta_info":1487,"block_image":1488,"cover_image":1489,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1480,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1485,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1486,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1481,"component":118,"meta_info":1482,"meta_title":7,"block_image":1483,"cover_image":1484,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":726,"content":1494},[1495,1499,1503,1507,1511,1526,1574,1588,1593,1617,1651,1655,1659,1670],{"type":729,"attrs":1496,"content":1497},{"level":731},[1498],{"text":1468,"type":735},{"type":737,"content":1500},[1501],{"text":1502,"type":735},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":737,"content":1504},[1505],{"text":1506,"type":735},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":729,"attrs":1508,"content":1509},{"level":731},[1510],{"text":1472,"type":735},{"type":737,"content":1512},[1513,1515,1524],{"text":1514,"type":735},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1516,"type":735,"marks":1517},"National Academy of Sports Medicine",[1518,1522],{"type":751,"attrs":1519},{"href":1520,"uuid":48,"anchor":48,"custom":1521,"target":754,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1523},"underline",{"text":1525,"type":735}," has a few exercise-related symptoms of overtraining:",{"type":1527,"attrs":1528,"content":1531},"ordered_list",{"order":1529},{"order":1530},1,[1532,1538,1544,1550,1556,1562,1568],{"type":879,"content":1533},[1534],{"type":737,"content":1535},[1536],{"text":1537,"type":735},"A plateau or decline in workout performance or progress",{"type":879,"content":1539},[1540],{"type":737,"content":1541},[1542],{"text":1543,"type":735},"A perception of increased exertion during “normal” or “easy” workouts",{"type":879,"content":1545},[1546],{"type":737,"content":1547},[1548],{"text":1549,"type":735},"Excessive sweating or overheating",{"type":879,"content":1551},[1552],{"type":737,"content":1553},[1554],{"text":1555,"type":735},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":879,"content":1557},[1558],{"type":737,"content":1559},[1560],{"text":1561,"type":735},"A lack of feeling “refreshed” after regular rest and recovery",{"type":879,"content":1563},[1564],{"type":737,"content":1565},[1566],{"text":1567,"type":735},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":879,"content":1569},[1570],{"type":737,"content":1571},[1572],{"text":1573,"type":735},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":737,"content":1575},[1576,1578,1586],{"text":1577,"type":735},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1579,"type":735,"marks":1580},"FightCamp App",[1581,1585],{"type":751,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":754,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1523},{"text":1587,"type":735}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":729,"attrs":1589,"content":1590},{"level":731},[1591],{"text":1592,"type":735},"A Day of Rest",{"type":737,"content":1594},[1595,1597,1605,1607,1615],{"text":1596,"type":735},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1598,"type":735,"marks":1599},"Aaron",[1600,1604],{"type":751,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"custom":1603,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1523},{"text":1606,"type":735}," and ",{"text":1608,"type":735,"marks":1609},"Flo",[1610,1614],{"type":751,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1523},{"text":1616,"type":735},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":737,"content":1618},[1619,1621,1629,1631,1639,1641,1649],{"text":1620,"type":735},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1622,"type":735,"marks":1623},"researchers",[1624,1628],{"type":751,"attrs":1625},{"href":1626,"uuid":48,"anchor":48,"custom":1627,"target":754,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1523},{"text":1630,"type":735}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1632,"type":735,"marks":1633},"FightCamp Trainers",[1634,1638],{"type":751,"attrs":1635},{"href":1636,"uuid":48,"anchor":48,"custom":1637,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1523},{"text":1640,"type":735}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1642,"type":735,"marks":1643},"neurological connections",[1644,1648],{"type":751,"attrs":1645},{"href":1646,"uuid":48,"anchor":48,"custom":1647,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1523},{"text":1650,"type":735},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":737,"content":1652},[1653],{"text":1654,"type":735},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":729,"attrs":1656,"content":1657},{"level":731},[1658],{"text":1410,"type":735},{"type":737,"content":1660},[1661,1662,1668],{"text":1414,"type":735},{"text":906,"type":735,"marks":1663},[1664,1667],{"type":751,"attrs":1665},{"href":1419,"uuid":48,"anchor":48,"custom":1666,"target":754,"linktype":13},{},{"type":1523},{"text":1669,"type":735}," 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":737,"content":1671},[1672],{"text":1673,"type":735},"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":1675,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1676,"component":118,"meta_info":1677,"meta_title":7,"block_image":1678,"cover_image":1679,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1684,"title":1685,"plugin":43,"description":1686},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1688,"alt":1689,"name":7,"focus":7,"title":1689,"filename":1690,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1450],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1701,"created_at":1702,"published_at":1703,"updated_at":1704,"id":1705,"uuid":1706,"content":1707,"slug":1879,"full_slug":1880,"sort_by_date":48,"position":1881,"tag_list":1882,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1883,"first_published_at":1884,"release_id":48,"lang":60,"path":1453,"alternates":1885,"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":1708,"faqs":1709,"title":1726,"topic":1727,"author":1742,"content":1743,"category":1863,"schedule":1871,"component":1144,"meta_info":1872,"cover_image":1875,"description":1874,"contributors":1878},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1710,1714,1718,1722],{"_uid":1711,"answer":1712,"question":1713,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1715,"answer":1716,"question":1717,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1719,"answer":1720,"question":1721,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1723,"answer":1724,"question":1725,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1728,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1740,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1729,"component":39,"meta_info":1737,"block_image":1738,"cover_image":1739,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1731,"component":118,"meta_info":1732,"meta_title":7,"block_image":1733,"cover_image":1734,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":726,"content":1744},[1745,1758,1763,1768,1783,1786,1791,1802,1805,1810,1821,1825,1829,1834,1847,1851,1860],{"type":737,"content":1746},[1747,1749,1756],{"text":1748,"type":735},"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":1750,"type":735,"marks":1751},"shadowboxing",[1752],{"type":751,"attrs":1753},{"href":1754,"uuid":48,"anchor":48,"custom":1755,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1757,"type":735}," 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":729,"attrs":1759,"content":1760},{"level":731},[1761],{"text":1762,"type":735},"Why You Should Practice Shadowboxing With Hand Weights",{"type":729,"attrs":1764,"content":1765},{"level":963},[1766],{"text":1767,"type":735},"1. Speed",{"type":1769,"attrs":1770},"blok",{"id":1771,"body":1772},"58589914-3cf9-454d-8369-7218c807f59a",[1773],{"url":1774,"_uid":1776,"image":1777,"component":1781,"copyright_details":1782},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1778,"alt":1779,"name":7,"focus":48,"title":1779,"filename":1780,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":737,"content":1784},[1785],{"text":1716,"type":735},{"type":729,"attrs":1787,"content":1788},{"level":963},[1789],{"text":1790,"type":735},"2. Arm Endurance",{"type":1769,"attrs":1792},{"id":1771,"body":1793},[1794],{"url":1795,"_uid":1796,"image":1797,"component":1781,"copyright_details":1801},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1798,"alt":1799,"name":7,"focus":48,"title":1799,"filename":1800,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":737,"content":1803},[1804],{"text":1720,"type":735},{"type":729,"attrs":1806,"content":1807},{"level":963},[1808],{"text":1809,"type":735},"3. Cardiovascular Conditioning",{"type":1769,"attrs":1811},{"id":1771,"body":1812},[1813],{"url":1814,"_uid":1815,"image":1816,"component":1781,"copyright_details":1820},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1817,"alt":1818,"name":7,"focus":48,"title":1818,"filename":1819,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":737,"content":1822},[1823],{"text":1824,"type":735},"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":737,"content":1826},[1827],{"text":1828,"type":735},"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":729,"attrs":1830,"content":1831},{"level":731},[1832],{"text":1833,"type":735},"Amp Up Your Training",{"type":737,"content":1835},[1836,1838,1845],{"text":1837,"type":735},"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":1839,"type":735,"marks":1840},"FightCamp Facebook Community",[1841],{"type":751,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":754,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1846,"type":735}," and let me know.",{"type":729,"attrs":1848,"content":1849},{"level":731},[1850],{"text":1410,"type":735},{"type":737,"content":1852},[1853,1854,1859],{"text":1414,"type":735},{"text":906,"type":735,"marks":1855},[1856],{"type":751,"attrs":1857},{"href":1419,"uuid":48,"anchor":48,"custom":1858,"target":754,"linktype":13},{},{"text":1422,"type":735},{"type":737,"content":1861},[1862],{"text":1426,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1864,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1869,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1870,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1865,"component":118,"meta_info":1866,"meta_title":7,"block_image":1867,"cover_image":1868,"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":1873,"title":1726,"plugin":43,"description":1874},"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":1876,"alt":1701,"name":7,"focus":48,"title":1701,"filename":1877,"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,[1450],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1887,"created_at":1888,"published_at":1889,"updated_at":1890,"id":1891,"uuid":1892,"content":1893,"slug":2097,"full_slug":2098,"sort_by_date":48,"position":2099,"tag_list":2100,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2101,"first_published_at":1889,"release_id":48,"lang":60,"path":1453,"alternates":2102,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1894,"faqs":1895,"title":1887,"topic":1912,"author":708,"content":1927,"category":2078,"schedule":2086,"component":1144,"meta_info":2087,"cover_image":2091,"description":2095,"contributors":2096},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1896,1900,1904,1908],{"_uid":1897,"answer":1898,"question":1899,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1901,"answer":1902,"question":1903,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1905,"answer":1906,"question":1907,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1909,"answer":1910,"question":1911,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1913,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1925,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1926,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1914,"component":39,"meta_info":1922,"block_image":1923,"cover_image":1924,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1916,"component":118,"meta_info":1917,"meta_title":7,"block_image":1918,"cover_image":1919,"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":726,"content":1928},[1929,1933,1946,1950,1955,1958,1963,1968,1972,1977,1981,1986,1990,1995,1999,2004,2018,2022,2026,2030,2034,2039,2043,2057,2061,2065,2075],{"type":737,"content":1930},[1931],{"text":1932,"type":735},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":737,"content":1934},[1935,1937,1944],{"text":1936,"type":735},"Running for boxers is a critical element of ",{"text":1938,"type":735,"marks":1939},"roadwork drills",[1940,1943],{"type":751,"attrs":1941},{"href":783,"uuid":48,"anchor":48,"custom":1942,"target":754,"linktype":13},{},{"type":1523},{"text":1945,"type":735}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":737,"content":1947},[1948],{"text":1949,"type":735},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":729,"attrs":1951,"content":1952},{"level":731},[1953],{"text":1954,"type":735},"Is Running Good for Boxing?",{"type":737,"content":1956},[1957],{"text":1898,"type":735},{"type":729,"attrs":1959,"content":1960},{"level":731},[1961],{"text":1962,"type":735},"Benefits of Running for Boxers",{"type":729,"attrs":1964,"content":1965},{"level":963},[1966],{"text":1967,"type":735},"Builds Endurance & Stamina",{"type":737,"content":1969},[1970],{"text":1971,"type":735},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":729,"attrs":1973,"content":1974},{"level":963},[1975],{"text":1976,"type":735},"Improves Cardiovascular System",{"type":737,"content":1978},[1979],{"text":1980,"type":735},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":729,"attrs":1982,"content":1983},{"level":963},[1984],{"text":1985,"type":735},"Strengthens Lower Body",{"type":737,"content":1987},[1988],{"text":1989,"type":735},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":729,"attrs":1991,"content":1992},{"level":963},[1993],{"text":1994,"type":735},"Teaches Discipline",{"type":737,"content":1996},[1997],{"text":1998,"type":735},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":729,"attrs":2000,"content":2001},{"level":963},[2002],{"text":2003,"type":735},"Enhances Mental Clarity",{"type":737,"content":2005},[2006,2008,2016],{"text":2007,"type":735},"Much like boxing, running can be a form of ",{"text":2009,"type":735,"marks":2010},"meditative movement",[2011,2015],{"type":751,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1523},{"text":2017,"type":735}," that clears your head and focuses your mind.",{"type":729,"attrs":2019,"content":2020},{"level":731},[2021],{"text":1907,"type":735},{"type":737,"content":2023},[2024],{"text":2025,"type":735},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":737,"content":2027},[2028],{"text":2029,"type":735},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":737,"content":2031},[2032],{"text":2033,"type":735},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":729,"attrs":2035,"content":2036},{"level":731},[2037],{"text":2038,"type":735},"How Long Should I Be Running for Boxing?",{"type":737,"content":2040},[2041],{"text":2042,"type":735},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":737,"content":2044},[2045,2047,2055],{"text":2046,"type":735},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2048,"type":735,"marks":2049},"10 minutes of running",[2050,2054],{"type":751,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"custom":2053,"target":754,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1523},{"text":2056,"type":735}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":737,"content":2058},[2059],{"text":2060,"type":735},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":729,"attrs":2062,"content":2063},{"level":731},[2064],{"text":1410,"type":735},{"type":737,"content":2066},[2067,2068,2074],{"text":1414,"type":735},{"text":906,"type":735,"marks":2069},[2070,2073],{"type":751,"attrs":2071},{"href":1419,"uuid":48,"anchor":48,"custom":2072,"target":754,"linktype":13},{},{"type":1523},{"text":1669,"type":735},{"type":737,"content":2076},[2077],{"text":1673,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2079,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2084,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2080,"component":118,"meta_info":2081,"meta_title":7,"block_image":2082,"cover_image":2083,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2088,"title":2089,"plugin":43,"description":2090},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2092,"alt":2093,"name":7,"focus":7,"title":2093,"filename":2094,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1450],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2104,"created_at":2105,"published_at":2106,"updated_at":2107,"id":2108,"uuid":2109,"content":2110,"slug":2509,"full_slug":2510,"sort_by_date":48,"position":2511,"tag_list":2512,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2513,"first_published_at":2106,"release_id":48,"lang":60,"path":1453,"alternates":2514,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":2111,"faqs":2112,"title":2104,"topic":2121,"author":2136,"content":2137,"category":2490,"schedule":2498,"component":1144,"meta_info":2499,"cover_image":2503,"description":2507,"contributors":2508},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[2113,2117],{"_uid":2114,"answer":2115,"question":2116,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":2118,"answer":2119,"question":2120,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2122,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2134,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2135,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2123,"component":39,"meta_info":2131,"block_image":2132,"cover_image":2133,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2124,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2129,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2130,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2125,"component":118,"meta_info":2126,"meta_title":7,"block_image":2127,"cover_image":2128,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":726,"content":2138},[2139,2144,2158,2172,2177,2181,2186,2190,2228,2232,2237,2241,2245,2250,2254,2259,2273,2277,2297,2302,2306,2310,2368,2373,2377,2381,2407,2421,2426,2430,2434,2460,2464,2469,2473,2477,2487],{"type":729,"attrs":2140,"content":2141},{"level":731},[2142],{"text":2143,"type":735},"How to Stay Motivated to Work Out",{"type":737,"content":2145},[2146,2148,2156],{"text":2147,"type":735},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2149,"type":735,"marks":2150},"New Year’s Resolutions",[2151,2155],{"type":751,"attrs":2152},{"href":2153,"uuid":48,"anchor":48,"custom":2154,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1523},{"text":2157,"type":735},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":737,"content":2159},[2160,2162,2170],{"text":2161,"type":735},"But what happens if you're looking for motivation to work out in the ",{"text":2163,"type":735,"marks":2164},"middle of summer",[2165,2169],{"type":751,"attrs":2166},{"href":2167,"uuid":48,"anchor":48,"custom":2168,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1523},{"text":2171,"type":735}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":729,"attrs":2173,"content":2174},{"level":731},[2175],{"text":2176,"type":735},"Motivation vs. Determination",{"type":737,"content":2178},[2179],{"text":2180,"type":735},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":729,"attrs":2182,"content":2183},{"level":963},[2184],{"text":2185,"type":735},"Motivation",{"type":737,"content":2187},[2188],{"text":2189,"type":735},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":876,"content":2191},[2192,2198,2204,2210,2216,2222],{"type":879,"content":2193},[2194],{"type":737,"content":2195},[2196],{"text":2197,"type":735},"Movies",{"type":879,"content":2199},[2200],{"type":737,"content":2201},[2202],{"text":2203,"type":735},"Books",{"type":879,"content":2205},[2206],{"type":737,"content":2207},[2208],{"text":2209,"type":735},"Quotes",{"type":879,"content":2211},[2212],{"type":737,"content":2213},[2214],{"text":2215,"type":735},"Speeches",{"type":879,"content":2217},[2218],{"type":737,"content":2219},[2220],{"text":2221,"type":735},"Social media posts",{"type":879,"content":2223},[2224],{"type":737,"content":2225},[2226],{"text":2227,"type":735},"Success stories",{"type":737,"content":2229},[2230],{"text":2231,"type":735},"These are things that essentially make you want to start something, like a workout.",{"type":729,"attrs":2233,"content":2234},{"level":963},[2235],{"text":2236,"type":735},"Determination",{"type":737,"content":2238},[2239],{"text":2240,"type":735},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":737,"content":2242},[2243],{"text":2244,"type":735},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":729,"attrs":2246,"content":2247},{"level":731},[2248],{"text":2249,"type":735},"Finding That Drive",{"type":737,"content":2251},[2252],{"text":2253,"type":735},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":729,"attrs":2255,"content":2256},{"level":963},[2257],{"text":2258,"type":735},"Working Out at Home",{"type":737,"content":2260},[2261,2263,2271],{"text":2262,"type":735},"The wonderful thing about ",{"text":2264,"type":735,"marks":2265},"working out from home",[2266,2270],{"type":751,"attrs":2267},{"href":2268,"uuid":48,"anchor":48,"custom":2269,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1523},{"text":2272,"type":735}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":737,"content":2274},[2275],{"text":2276,"type":735},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":876,"content":2278},[2279,2285,2291],{"type":879,"content":2280},[2281],{"type":737,"content":2282},[2283],{"text":2284,"type":735},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":879,"content":2286},[2287],{"type":737,"content":2288},[2289],{"text":2290,"type":735},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":879,"content":2292},[2293],{"type":737,"content":2294},[2295],{"text":2296,"type":735},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":729,"attrs":2298,"content":2299},{"level":963},[2300],{"text":2301,"type":735},"Staying Committed to Exercising Daily",{"type":737,"content":2303},[2304],{"text":2305,"type":735},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":737,"content":2307},[2308],{"text":2309,"type":735},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":876,"content":2311},[2312,2318,2324,2330,2342,2356],{"type":879,"content":2313},[2314],{"type":737,"content":2315},[2316],{"text":2317,"type":735},"Outdoor walks/hikes in nature",{"type":879,"content":2319},[2320],{"type":737,"content":2321},[2322],{"text":2323,"type":735},"Easy pace swims",{"type":879,"content":2325},[2326],{"type":737,"content":2327},[2328],{"text":2329,"type":735},"Sauna sessions",{"type":879,"content":2331},[2332],{"type":737,"content":2333},[2334],{"text":2335,"type":735,"marks":2336},"Low-intensity yoga",[2337,2341],{"type":751,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"custom":2340,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1523},{"type":879,"content":2343},[2344],{"type":737,"content":2345},[2346,2354],{"text":2347,"type":735,"marks":2348},"Mobility work",[2349,2353],{"type":751,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"custom":2352,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1523},{"text":2355,"type":735}," ",{"type":879,"content":2357},[2358],{"type":737,"content":2359},[2360],{"text":2361,"type":735,"marks":2362},"Stretching",[2363,2367],{"type":751,"attrs":2364},{"href":2365,"uuid":48,"anchor":48,"custom":2366,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1523},{"type":729,"attrs":2369,"content":2370},{"level":963},[2371],{"text":2372,"type":735},"Morning Workouts Before Starting the Day",{"type":737,"content":2374},[2375],{"text":2376,"type":735},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":737,"content":2378},[2379],{"text":2380,"type":735},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":876,"content":2382},[2383,2389,2395,2401],{"type":879,"content":2384},[2385],{"type":737,"content":2386},[2387],{"text":2388,"type":735},"Turning off electronics the last hour",{"type":879,"content":2390},[2391],{"type":737,"content":2392},[2393],{"text":2394,"type":735},"Sleeping in a blacked-out environment",{"type":879,"content":2396},[2397],{"type":737,"content":2398},[2399],{"text":2400,"type":735},"Getting to bed at the same time each night",{"type":879,"content":2402},[2403],{"type":737,"content":2404},[2405],{"text":2406,"type":735},"Set out your workout clothes the night before",{"type":737,"content":2408},[2409,2411,2419],{"text":2410,"type":735},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2412,"type":735,"marks":2413},"H.I.I.T. session",[2414,2418],{"type":751,"attrs":2415},{"href":2416,"uuid":48,"anchor":48,"custom":2417,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1523},{"text":2420,"type":735},".",{"type":729,"attrs":2422,"content":2423},{"level":963},[2424],{"text":2425,"type":735},"End-of-Day Workouts",{"type":737,"content":2427},[2428],{"text":2429,"type":735},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":737,"content":2431},[2432],{"text":2433,"type":735},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":876,"content":2435},[2436,2448,2454],{"type":879,"content":2437},[2438],{"type":737,"content":2439},[2440,2442,2446],{"text":2441,"type":735},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2443,"type":735,"marks":2444},"“why” ",[2445],{"type":1228},{"text":2447,"type":735},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":879,"content":2449},[2450],{"type":737,"content":2451},[2452],{"text":2453,"type":735},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":879,"content":2455},[2456],{"type":737,"content":2457},[2458],{"text":2459,"type":735},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":737,"content":2461},[2462],{"text":2463,"type":735},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":729,"attrs":2465,"content":2466},{"level":731},[2467],{"text":2468,"type":735},"Plan Then Execute",{"type":737,"content":2470},[2471],{"text":2472,"type":735},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":729,"attrs":2474,"content":2475},{"level":731},[2476],{"text":1410,"type":735},{"type":737,"content":2478},[2479,2480,2486],{"text":1414,"type":735},{"text":906,"type":735,"marks":2481},[2482,2485],{"type":751,"attrs":2483},{"href":1419,"uuid":48,"anchor":48,"custom":2484,"target":754,"linktype":13},{},{"type":1523},{"text":1422,"type":735},{"type":737,"content":2488},[2489],{"text":1673,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2491,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2496,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2497,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2492,"component":118,"meta_info":2493,"meta_title":7,"block_image":2494,"cover_image":2495,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2500,"title":2501,"plugin":43,"description":2502},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2504,"alt":2505,"name":7,"focus":7,"title":2505,"filename":2506,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1450],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2516,"created_at":2517,"published_at":2518,"updated_at":2519,"id":2520,"uuid":2521,"content":2522,"slug":2851,"full_slug":2852,"sort_by_date":48,"position":2853,"tag_list":2854,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2855,"first_published_at":2518,"release_id":48,"lang":60,"path":1453,"alternates":2856,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2523,"faqs":2524,"title":2516,"topic":2573,"author":2588,"content":2589,"category":2834,"schedule":2842,"component":1144,"meta_info":2843,"cover_image":2847,"description":2846,"contributors":2850},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2525,2529,2533,2537,2541,2545,2549,2553,2557,2561,2565,2569],{"_uid":2526,"answer":2527,"question":2528,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2530,"answer":2531,"question":2532,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2534,"answer":2535,"question":2536,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2538,"answer":2539,"question":2540,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2542,"answer":2543,"question":2544,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2546,"answer":2547,"question":2548,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2550,"answer":2551,"question":2552,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2554,"answer":2555,"question":2556,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2558,"answer":2559,"question":2560,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2562,"answer":2563,"question":2564,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2566,"answer":2567,"question":2568,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2570,"answer":2571,"question":2572,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2574,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2586,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2575,"component":39,"meta_info":2583,"block_image":2584,"cover_image":2585,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2576,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":726,"content":2590},[2591,2611,2623,2636,2641,2645,2656,2660,2674,2678,2683,2686,2690,2701,2713,2717,2720,2725,2736,2748,2752,2755,2760,2771,2775,2779,2783,2786,2791,2802,2806,2810,2814,2819,2823,2831],{"type":737,"content":2592},[2593,2595,2601,2603,2609],{"text":2594,"type":735},"Out of the ",{"text":2596,"type":735,"marks":2597},"six (6) basic punches",[2598],{"type":751,"attrs":2599},{"href":2600,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2602,"type":735}," in boxing, punch number one is the ",{"text":2604,"type":735,"marks":2605},"jab",[2606],{"type":751,"attrs":2607},{"href":2608,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2610,"type":735},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":737,"content":2612},[2613,2615,2621],{"text":2614,"type":735},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2616,"type":735,"marks":2617},"Coach PJ",[2618],{"type":751,"attrs":2619},{"href":2620,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2622,"type":735}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1769,"attrs":2624},{"id":2625,"body":2626},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2627],{"_uid":2628,"link":2629,"image":2631,"title":2633,"component":2635},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2630,"linktype":13,"fieldtype":14,"cached_url":2630},"https://youtu.be/JM-8c3EqwZg",{"id":2632,"alt":2633,"name":7,"focus":48,"title":2633,"filename":2634,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":729,"attrs":2637,"content":2638},{"level":731},[2639],{"text":2640,"type":735},"5 Most Common Jab Mistakes",{"type":729,"attrs":2642,"content":2643},{"level":963},[2644],{"text":2536,"type":735},{"type":1769,"attrs":2646},{"id":2625,"body":2647},[2648],{"url":2649,"_uid":2650,"image":2651,"component":1781,"copyright_details":2655},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2652,"alt":2653,"name":7,"focus":48,"title":2653,"filename":2654,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":737,"content":2657},[2658],{"text":2659,"type":735},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":876,"content":2661},[2662,2668],{"type":879,"content":2663},[2664],{"type":737,"content":2665},[2666],{"text":2667,"type":735},"While extending the arm to punch",{"type":879,"content":2669},[2670],{"type":737,"content":2671},[2672],{"text":2673,"type":735},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":737,"content":2675},[2676],{"text":2677,"type":735},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":729,"attrs":2679,"content":2680},{"level":963},[2681],{"text":2682,"type":735},"How To Fix It:",{"type":737,"content":2684},[2685],{"text":2539,"type":735},{"type":729,"attrs":2687,"content":2688},{"level":963},[2689],{"text":2544,"type":735},{"type":1769,"attrs":2691},{"id":2625,"body":2692},[2693],{"url":2694,"_uid":2695,"image":2696,"component":1781,"copyright_details":2700},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2697,"alt":2698,"name":7,"focus":48,"title":2698,"filename":2699,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":737,"content":2702},[2703,2705,2711],{"text":2704,"type":735},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2706,"type":735,"marks":2707},"hook",[2708],{"type":751,"attrs":2709},{"href":2710,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2712,"type":735}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":729,"attrs":2714,"content":2715},{"level":963},[2716],{"text":2682,"type":735},{"type":737,"content":2718},[2719],{"text":2547,"type":735},{"type":729,"attrs":2721,"content":2722},{"level":963},[2723],{"text":2724,"type":735},"3. Pushing the Jab",{"type":1769,"attrs":2726},{"id":2625,"body":2727},[2728],{"url":2729,"_uid":2730,"image":2731,"component":1781,"copyright_details":2735},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2732,"alt":2733,"name":7,"focus":48,"title":2733,"filename":2734,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":737,"content":2737},[2738,2740,2746],{"text":2739,"type":735},"“Pushing the jab” means leaning into the punch. In your ",{"text":2741,"type":735,"marks":2742},"boxing stance",[2743],{"type":751,"attrs":2744},{"href":2745,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2747,"type":735},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":729,"attrs":2749,"content":2750},{"level":963},[2751],{"text":2682,"type":735},{"type":737,"content":2753},[2754],{"text":2555,"type":735},{"type":729,"attrs":2756,"content":2757},{"level":963},[2758],{"text":2759,"type":735},"4. Flaring Your Elbows",{"type":1769,"attrs":2761},{"id":2625,"body":2762},[2763],{"url":2764,"_uid":2765,"image":2766,"component":1781,"copyright_details":2770},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2767,"alt":2768,"name":7,"focus":48,"title":2768,"filename":2769,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":737,"content":2772},[2773],{"text":2774,"type":735},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":737,"content":2776},[2777],{"text":2778,"type":735},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":729,"attrs":2780,"content":2781},{"level":963},[2782],{"text":2682,"type":735},{"type":737,"content":2784},[2785],{"text":2563,"type":735},{"type":729,"attrs":2787,"content":2788},{"level":963},[2789],{"text":2790,"type":735},"5. Not Jabbing Enough",{"type":1769,"attrs":2792},{"id":2625,"body":2793},[2794],{"url":2795,"_uid":2796,"image":2797,"component":1781,"copyright_details":2801},{"id":7,"url":7,"linktype":1775,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2798,"alt":2799,"name":7,"focus":48,"title":2799,"filename":2800,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":737,"content":2803},[2804],{"text":2805,"type":735},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":729,"attrs":2807,"content":2808},{"level":963},[2809],{"text":2682,"type":735},{"type":737,"content":2811},[2812],{"text":2813,"type":735},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":729,"attrs":2815,"content":2816},{"level":731},[2817],{"text":2818,"type":735},"Keep On Jabbing",{"type":737,"content":2820},[2821],{"text":2822,"type":735},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":737,"content":2824},[2825,2826,2830],{"text":1414,"type":735},{"text":906,"type":735,"marks":2827},[2828],{"type":751,"attrs":2829},{"href":1419,"uuid":48,"anchor":48,"target":754,"linktype":13},{"text":1422,"type":735},{"type":737,"content":2832},[2833],{"text":1426,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2835,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2840,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2836,"component":118,"meta_info":2837,"meta_title":7,"block_image":2838,"cover_image":2839,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2844,"title":2845,"plugin":43,"description":2846},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2848,"alt":2516,"name":7,"focus":48,"title":2516,"filename":2849,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1450],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1144,"created_at":2858,"published_at":2859,"updated_at":2860,"id":2861,"uuid":2862,"content":2863,"slug":1144,"full_slug":2884,"sort_by_date":48,"position":446,"tag_list":2885,"is_startpage":9,"parent_id":2886,"meta_data":48,"group_id":2887,"first_published_at":2888,"release_id":48,"lang":60,"path":7,"alternates":2889,"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":2864,"component":2865,"meta_info":2866,"custom_content_list":2868},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2867,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2869,2874,2879],{"_uid":2870,"label":2871,"value":2872,"dev_id":2873,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2875,"label":2876,"value":2877,"dev_id":2878,"component":735},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2880,"label":2881,"value":2882,"dev_id":2883,"component":735},"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",[],1786402775202]