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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1065,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1057,"full_slug":1058,"sort_by_date":48,"position":254,"tag_list":1059,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":1061,"first_published_at":1062,"release_id":48,"lang":60,"path":1063,"alternates":1064,"default_full_slug":48,"translated_slugs":48},"3-Punch Boxing Combos: Leading with the Cross (Pt. 2)","2021-11-01T18:45:55.941Z","2023-01-02T20:32:50.355Z","2023-01-02T20:32:50.388Z",81773815,"d8b69080-9caf-49f6-8fca-b46c96b289ad",{"_uid":664,"faqs":665,"title":657,"topic":682,"author":697,"content":721,"category":1037,"schedule":1045,"component":1046,"meta_info":1047,"cover_image":1051,"description":1055,"contributors":1056},"6f308eef-2dc5-4905-9fcb-6503d127959b",[666,671,675,678],{"_uid":667,"answer":668,"question":669,"component":670},"070205d5-c404-4481-b9eb-0618de070b9e","There are countless 3-punch boxing combos that start with a cross, but some of the best include: \n- The 2-6-3 (cross-rear uppercut-lead hook)\n- The 2-3 Body-5 (cross-lead hook to the body-lead uppercut)\n- The 2-3 Body-Slip-6 (cross-lead hook to the body-slip-rear uppercut)","What Are Some of the Best 3-Punch Combos Starting With a Cross?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"370562d8-3eda-443b-b0ea-d097cba95982","Shift your weight towards your back foot\n[2] Cross\nStep forward with your leading foot as you extend the cross\nAs you bring your rear hand back, your back foot catches up and you rotate the body to load up for the uppercut\n[6] Rear Uppercut\nAs you rotate your body with the uppercut - keep your feet planted on the ground\n[3] Lead Hook\nThe center of your weight shifts to your back foot, creating a bit of space between you and the opponent\nFront foot pivots together with the shot\nReset to your stance","How do I throw the 2-6-3 (cross-rear uppercut-lead hook) 3-punch boxing combo?",{"_uid":676,"answer":673,"question":677,"component":670},"0317407e-5638-4afa-9f2a-ab604a835ecb","How do I throw the 2-3 Body-5 (cross-lead hook to the body-lead uppercut) 3-punch boxing combo?",{"_uid":679,"answer":680,"question":681,"component":670},"c71c32eb-3b6e-4b3b-ad7e-3b091318c3e6","Shift your weight towards your back foot\n[2] Cross\nStep forward with your leading foot as you extend the cross\nAs you take the step, rotate/twist your upper body to load up for the hook\n[3] Lead Hook to the body (if you are fighting from orthodox stance - that's a liver shot)\nWhile rotating with the hook, your back foot catches up with the step you made with your front foot\nAs you bring back the leading hand, rotate again to load up for the uppercut\n[5] Lead Uppercut\nFeet should be planted on the ground as you rotate with the uppercut\nReset to your stance","How do I throw the 2-3 Body-Slip-6 (cross-lead hook to the body-slip-rear uppercut) 3-punch boxing combo?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":683,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":695,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":684,"component":39,"meta_info":692,"block_image":693,"cover_image":694,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":685,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":690,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":691,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":686,"component":118,"meta_info":687,"meta_title":7,"block_image":688,"cover_image":689,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":698,"created_at":699,"published_at":700,"updated_at":701,"id":702,"uuid":703,"content":704,"slug":714,"full_slug":715,"sort_by_date":48,"position":309,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":705,"_uid":706,"name":698,"photo":707,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":713,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":708,"alt":698,"name":709,"focus":48,"title":698,"filename":710,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":722,"content":723},"doc",[724,765,769,773,779,785,789,813,817,825,829,858,863,866,886,889,911,915,936,940,957,970,975,988,992,997],{"type":725,"content":726},"paragraph",[727,730,736,745,750,752,756,763],{"text":728,"type":729},"Welcome to the second article in our ","text",{"text":731,"type":729,"marks":732}," ",[733],{"type":734,"attrs":735},"styled",{"class":7},{"text":737,"type":729,"marks":738},"3-punch combos",[739],{"type":740,"attrs":741},"link",{"href":742,"uuid":48,"anchor":48,"custom":743,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{},"_blank",{"text":746,"type":729,"marks":747},"  ",[748],{"type":734,"attrs":749},{"class":7},{"text":751,"type":729},"series! In the first one, we took a look at boxing punch combos starting with the ",{"text":731,"type":729,"marks":753},[754],{"type":734,"attrs":755},{"class":7},{"text":757,"type":729,"marks":758},"jab",[759],{"type":740,"attrs":760},{"href":761,"uuid":48,"anchor":48,"custom":762,"target":744,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{},{"text":764,"type":729},". Here, we turn our focus to 3-punch boxing combos continuing with the cross.",{"type":725,"content":766},[767],{"text":768,"type":729},"Unlike turn-based strategy games, in boxing, your time to think and move uninterrupted isn’t guaranteed. This is why you need to make space and time for your punches. A landed lead cross (almost anywhere on your opponent - head, core, guard, shoulder, chest) is likely to make your opponent pause. And if your cross gets countered mid-way, you can use that as a signal to abort the rest of the combo.",{"type":725,"content":770},[771],{"text":772,"type":729},"Note: When you punch, you can choose to throw stationary or with a step. In these articles, we will instruct the combinations with a step.",{"type":774,"attrs":775,"content":777},"heading",{"level":776},2,[778],{"text":669,"type":729},{"type":774,"attrs":780,"content":782},{"level":781},3,[783],{"text":784,"type":729},"The 2-6-3 Combo",{"type":725,"content":786},[787],{"text":788,"type":729},"Cross | 2",{"type":790,"content":791},"bullet_list",[792,807],{"type":793,"content":794},"list_item",[795,799],{"type":725,"content":796},[797],{"text":798,"type":729},"Shift your weight towards your back foot",{"type":790,"content":800},[801],{"type":793,"content":802},[803],{"type":725,"content":804},[805],{"text":806,"type":729},"Step forward with your leading foot as you extend the cross",{"type":793,"content":808},[809],{"type":725,"content":810},[811],{"text":812,"type":729},"As you bring your rear hand back, your back foot catches up and you rotate the body to load up for the uppercut",{"type":725,"content":814},[815],{"text":816,"type":729},"Rear Uppercut | 6",{"type":790,"content":818},[819],{"type":793,"content":820},[821],{"type":725,"content":822},[823],{"text":824,"type":729},"As you rotate your body with the uppercut - keep your feet planted on the ground",{"type":725,"content":826},[827],{"text":828,"type":729},"Lead Hook | 3",{"type":790,"content":830},[831,846,852],{"type":793,"content":832},[833],{"type":725,"content":834},[835,837,844],{"text":836,"type":729},"For a ",{"text":838,"type":729,"marks":839},"lead hook",[840],{"type":740,"attrs":841},{"href":842,"uuid":48,"anchor":48,"custom":843,"target":744,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{},{"text":845,"type":729},", the center of your weight shifts to your back foot, creating a bit of space between you and the opponent",{"type":793,"content":847},[848],{"type":725,"content":849},[850],{"text":851,"type":729},"The front foot pivots together with the shot",{"type":793,"content":853},[854],{"type":725,"content":855},[856],{"text":857,"type":729},"Reset to your stance",{"type":774,"attrs":859,"content":860},{"level":781},[861],{"text":862,"type":729},"The 2-3 Body-5 Combo",{"type":725,"content":864},[865],{"text":788,"type":729},{"type":790,"content":867},[868],{"type":793,"content":869},[870,873],{"type":725,"content":871},[872],{"text":798,"type":729},{"type":790,"content":874},[875,880],{"type":793,"content":876},[877],{"type":725,"content":878},[879],{"text":806,"type":729},{"type":793,"content":881},[882],{"type":725,"content":883},[884],{"text":885,"type":729},"As you take the step, rotate/twist your upper body to load up for the hook",{"type":725,"content":887},[888],{"text":828,"type":729},{"type":790,"content":890},[891],{"type":793,"content":892},[893,897],{"type":725,"content":894},[895],{"text":896,"type":729},"Throw a lead hook to the body (if you are fighting from orthodox stance - that's a liver shot)",{"type":790,"content":898},[899,905],{"type":793,"content":900},[901],{"type":725,"content":902},[903],{"text":904,"type":729},"While rotating with the hook, your back foot catches up with the step you made with your front foot",{"type":793,"content":906},[907],{"type":725,"content":908},[909],{"text":910,"type":729},"As you bring back the leading hand, rotate again to load up for the uppercut",{"type":725,"content":912},[913],{"text":914,"type":729},"Body Lead Uppercut | 5B",{"type":790,"content":916},[917,931],{"type":793,"content":918},[919,923],{"type":725,"content":920},[921],{"text":922,"type":729},"When throwing a lead uppercut to the body:",{"type":790,"content":924},[925],{"type":793,"content":926},[927],{"type":725,"content":928},[929],{"text":930,"type":729},"Feet should be planted on the ground as you rotate with the uppercut",{"type":793,"content":932},[933],{"type":725,"content":934},[935],{"text":857,"type":729},{"type":725,"content":937},[938],{"text":939,"type":729},"Here the focus should be on the hook and the uppercut. Make your opponent lean over to protect the liver and then catch their chin with the uppercut.",{"type":725,"content":941},[942,944,948,955],{"text":943,"type":729},"So there you have some of the best Lead Cross 3-punch combos in boxing. As always, make sure to put your theoretical knowledge to practice and train your newly acquired skills while shadowboxing, hitting the ",{"text":731,"type":729,"marks":945},[946],{"type":734,"attrs":947},{"class":7},{"text":949,"type":729,"marks":950},"heavy bag",[951],{"type":740,"attrs":952},{"href":953,"uuid":48,"anchor":48,"custom":954,"target":744,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{},{"text":956,"type":729},", sparring, and mitt work training.",{"type":725,"content":958},[959,961,968],{"text":960,"type":729},"See you in the ",{"text":962,"type":729,"marks":963},"third and final part",[964],{"type":740,"attrs":965},{"href":966,"uuid":48,"anchor":48,"custom":967,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-hook-pt-3",{},{"text":969,"type":729}," of this series! ",{"type":774,"attrs":971,"content":972},{"level":776},[973],{"text":974,"type":729},"Train Like a Fighter",{"type":725,"content":976},[977,979,986],{"text":978,"type":729},"Ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":980,"type":729,"marks":981},"FightCamp App",[982],{"type":740,"attrs":983},{"href":984,"uuid":48,"anchor":48,"custom":985,"target":744,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":987,"type":729}," and train with real fighters from the comfort of your own home. FightCamp has everything you need to work out on your schedule, with premium boxing equipment. ",{"type":725,"content":989},[990],{"text":991,"type":729},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"type":774,"attrs":993,"content":994},{"level":781},[995],{"text":996,"type":729},"Related Articles",{"type":725,"content":998},[999,1006,1008,1015,1016,1022,1023,1030,1031],{"text":1000,"type":729,"marks":1001},"6 Basic Boxing Punches",[1002],{"type":740,"attrs":1003},{"href":1004,"uuid":48,"anchor":48,"custom":1005,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{},{"type":1007},"hard_break",{"text":1009,"type":729,"marks":1010},"Boxing 101: 2-Punch Combos",[1011],{"type":740,"attrs":1012},{"href":1013,"uuid":48,"anchor":48,"custom":1014,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{},{"type":1007},{"text":1017,"type":729,"marks":1018},"Boxing 101: 3-Punch Combos",[1019],{"type":740,"attrs":1020},{"href":742,"uuid":48,"anchor":48,"custom":1021,"target":48,"linktype":48},{},{"type":1007},{"text":1024,"type":729,"marks":1025},"3-Punch Boxing Combos: Leading with the Jab (Pt. 1)",[1026],{"type":740,"attrs":1027},{"href":1028,"uuid":48,"anchor":48,"custom":1029,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"type":1007},{"text":1032,"type":729,"marks":1033},"6 Tips To Throw The Perfect Jab",[1034],{"type":740,"attrs":1035},{"href":761,"uuid":48,"anchor":48,"custom":1036,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1039,"component":118,"meta_info":1040,"meta_title":7,"block_image":1041,"cover_image":1042,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-03 00:00","article",{"_uid":1048,"title":1049,"plugin":43,"description":1050},"02773d13-d8d6-47d5-a568-29dd8bbae7c2","3 Punch Boxing Combos Using the Cross | FightCamp","FightCamp’s part 2 of a 3 BOXING PUNCH COMBOS series continues with the Cross punch. These simple, yet powerful combinations are perfect for all levels.",{"id":1052,"alt":1053,"name":7,"focus":48,"title":1053,"filename":1054,"copyright":7,"fieldtype":50},3209751,"3-Punch Boxing Combos: Leading with the Cross","https://a.storyblok.com/f/115220/2400x990/09fa91ea85/3-punch-boxing-combos-leading-with-the-cross.jpg","Part 2 of our 3-PUNCH COMBOS series continues with the Cross to start your boxing combos. These simple, yet powerful combinations are perfect for all levels.",[],"3-punch-boxing-combos-leading-with-the-cross-pt-2","blogs/3-punch-boxing-combos-leading-with-the-cross-pt-2",[],60887917,"564f4a30-f02d-43e0-bfb2-2a42cf9758da","2021-07-03T04:00:00.000Z","training/{{story.slug}}",[],["Reactive",1066],[1067,1497,1672,1912,2201,2375],{"name":1068,"created_at":1069,"published_at":1070,"updated_at":1071,"id":1072,"uuid":1073,"content":1074,"slug":1489,"full_slug":1490,"sort_by_date":48,"position":1491,"tag_list":1492,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":1494,"first_published_at":1495,"release_id":48,"lang":60,"path":1063,"alternates":1496,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1075,"faqs":1076,"title":1068,"topic":1097,"author":1112,"content":1113,"category":1473,"schedule":1481,"component":1046,"meta_info":1482,"cover_image":1485,"description":1484,"contributors":1488},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1077,1081,1085,1089,1093],{"_uid":1078,"answer":1079,"question":1080,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1082,"answer":1083,"question":1084,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1086,"answer":1087,"question":1088,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1090,"answer":1091,"question":1092,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1094,"answer":1095,"question":1096,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1098,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1110,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1099,"component":39,"meta_info":1107,"block_image":1108,"cover_image":1109,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1100,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1105,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1101,"component":118,"meta_info":1102,"meta_title":7,"block_image":1103,"cover_image":1104,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":722,"content":1114},[1115,1119,1122,1136,1141,1146,1211,1216,1242,1247,1251,1256,1264,1278,1283,1294,1299,1310,1315,1326,1331,1343,1348,1359,1364,1384,1389,1394,1414,1419,1438,1443,1456,1460],{"type":725,"content":1116},[1117],{"text":1118,"type":729},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":725,"content":1120},[1121],{"text":1079,"type":729},{"type":1123,"attrs":1124},"blok",{"id":1125,"body":1126},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1127],{"_uid":1128,"link":1129,"image":1131,"title":1133,"component":1135},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1130,"linktype":13,"fieldtype":14,"cached_url":1130},"https://pin.it/2zdpNMs",{"id":1132,"alt":1133,"name":7,"focus":48,"title":1133,"filename":1134,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":774,"attrs":1137,"content":1138},{"level":776},[1139],{"text":1140,"type":729},"Top Rock Step-By-Step",{"type":774,"attrs":1142,"content":1143},{"level":781},[1144],{"text":1145,"type":729},"The Feet",{"type":790,"content":1147},[1148,1154,1174,1180,1199,1205],{"type":793,"content":1149},[1150],{"type":725,"content":1151},[1152],{"text":1153,"type":729},"Begin by starting in an athletic stance on the balls of your feet",{"type":793,"content":1155},[1156,1160],{"type":725,"content":1157},[1158],{"text":1159,"type":729},"To start, being by doing a “step out”",{"type":790,"content":1161},[1162,1168],{"type":793,"content":1163},[1164],{"type":725,"content":1165},[1166],{"text":1167,"type":729},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":793,"content":1169},[1170],{"type":725,"content":1171},[1172],{"text":1173,"type":729},"Pause for a half-second",{"type":793,"content":1175},[1176],{"type":725,"content":1177},[1178],{"text":1179,"type":729},"Return to the starting stance by performing a slight hop backward",{"type":793,"content":1181},[1182,1186],{"type":725,"content":1183},[1184],{"text":1185,"type":729},"Once returned, perform the opposite foot “step out”",{"type":790,"content":1187},[1188,1194],{"type":793,"content":1189},[1190],{"type":725,"content":1191},[1192],{"text":1193,"type":729},"Make sure the step out is in front of the opposite foot and crosses over",{"type":793,"content":1195},[1196],{"type":725,"content":1197},[1198],{"text":1173,"type":729},{"type":793,"content":1200},[1201],{"type":725,"content":1202},[1203],{"text":1204,"type":729},"Hop back to the starting position",{"type":793,"content":1206},[1207],{"type":725,"content":1208},[1209],{"text":1210,"type":729},"Continue Top Rocking for the remainder of the set",{"type":774,"attrs":1212,"content":1213},{"level":781},[1214],{"text":1215,"type":729},"The Arms",{"type":790,"content":1217},[1218,1224,1230,1236],{"type":793,"content":1219},[1220],{"type":725,"content":1221},[1222],{"text":1223,"type":729},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":793,"content":1225},[1226],{"type":725,"content":1227},[1228],{"text":1229,"type":729},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":793,"content":1231},[1232],{"type":725,"content":1233},[1234],{"text":1235,"type":729},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":793,"content":1237},[1238],{"type":725,"content":1239},[1240],{"text":1241,"type":729},"Continue using this arm motion to help with rhythm and balance",{"type":774,"attrs":1243,"content":1244},{"level":776},[1245],{"text":1246,"type":729},"Movement Key Points",{"type":725,"content":1248},[1249],{"text":1250,"type":729},"Here are some key things to focus on while performing the Top Rock:",{"type":774,"attrs":1252,"content":1253},{"level":781},[1254],{"text":1255,"type":729},"Start by swinging your arms",{"type":790,"content":1257},[1258],{"type":793,"content":1259},[1260],{"type":725,"content":1261},[1262],{"text":1263,"type":729},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1123,"attrs":1265},{"id":1266,"body":1267},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1268],{"url":1269,"_uid":1271,"image":1272,"component":1276,"copyright_details":1277},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1273,"alt":1274,"name":7,"focus":48,"title":1274,"filename":1275,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":774,"attrs":1279,"content":1280},{"level":781},[1281],{"text":1282,"type":729},"On each hop back, your arms should cross in front of your chest",{"type":1123,"attrs":1284},{"id":1266,"body":1285},[1286],{"url":1287,"_uid":1288,"image":1289,"component":1276,"copyright_details":1293},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1290,"alt":1291,"name":7,"focus":48,"title":1291,"filename":1292,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":774,"attrs":1295,"content":1296},{"level":781},[1297],{"text":1298,"type":729},"One foot should cross at a time",{"type":1123,"attrs":1300},{"id":1266,"body":1301},[1302],{"url":1303,"_uid":1304,"image":1305,"component":1276,"copyright_details":1309},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1306,"alt":1307,"name":7,"focus":48,"title":1307,"filename":1308,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":774,"attrs":1311,"content":1312},{"level":781},[1313],{"text":1314,"type":729},"Perform the movement by staying on the balls of your feet",{"type":1123,"attrs":1316},{"id":1266,"body":1317},[1318],{"url":1319,"_uid":1320,"image":1321,"component":1276,"copyright_details":1325},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1322,"alt":1323,"name":7,"focus":48,"title":1323,"filename":1324,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":774,"attrs":1327,"content":1328},{"level":781},[1329],{"text":1330,"type":729},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1123,"attrs":1332},{"id":1333,"body":1334},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1335],{"url":1336,"_uid":1337,"image":1338,"component":1276,"copyright_details":1342},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1339,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1341,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":774,"attrs":1344,"content":1345},{"level":781},[1346],{"text":1347,"type":729},"Stay loose and have fun!",{"type":1123,"attrs":1349},{"id":1266,"body":1350},[1351],{"url":1352,"_uid":1353,"image":1354,"component":1276,"copyright_details":1358},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1355,"alt":1356,"name":7,"focus":48,"title":1356,"filename":1357,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":774,"attrs":1360,"content":1361},{"level":776},[1362],{"text":1363,"type":729},"Muscles Used",{"type":790,"content":1365},[1366,1372,1378],{"type":793,"content":1367},[1368],{"type":725,"content":1369},[1370],{"text":1371,"type":729},"Deltoids",{"type":793,"content":1373},[1374],{"type":725,"content":1375},[1376],{"text":1377,"type":729},"Core",{"type":793,"content":1379},[1380],{"type":725,"content":1381},[1382],{"text":1383,"type":729},"Calves",{"type":774,"attrs":1385,"content":1386},{"level":776},[1387],{"text":1388,"type":729},"Application",{"type":774,"attrs":1390,"content":1391},{"level":781},[1392],{"text":1393,"type":729},"For Sets",{"type":790,"content":1395},[1396,1402,1408],{"type":793,"content":1397},[1398],{"type":725,"content":1399},[1400],{"text":1401,"type":729},"Perform 3-6 sets",{"type":793,"content":1403},[1404],{"type":725,"content":1405},[1406],{"text":1407,"type":729},"12-20 repetitions each way",{"type":793,"content":1409},[1410],{"type":725,"content":1411},[1412],{"text":1413,"type":729},"Rest 30-45 seconds between sets",{"type":774,"attrs":1415,"content":1416},{"level":781},[1417],{"text":1418,"type":729},"For Time",{"type":790,"content":1420},[1421,1426,1432],{"type":793,"content":1422},[1423],{"type":725,"content":1424},[1425],{"text":1401,"type":729},{"type":793,"content":1427},[1428],{"type":725,"content":1429},[1430],{"text":1431,"type":729},"Perform for 30-90 seconds",{"type":793,"content":1433},[1434],{"type":725,"content":1435},[1436],{"text":1437,"type":729},"Rest 45-60 seconds between sets",{"type":774,"attrs":1439,"content":1440},{"level":776},[1441],{"text":1442,"type":729},"Dance Moves For Boxers",{"type":725,"content":1444},[1445,1447,1454],{"text":1446,"type":729},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1448,"type":729,"marks":1449},"Flo Master",[1450],{"type":740,"attrs":1451},{"href":1452,"uuid":48,"anchor":48,"custom":1453,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1455,"type":729},". ",{"type":774,"attrs":1457,"content":1458},{"level":776},[1459],{"text":974,"type":729},{"type":725,"content":1461},[1462,1464,1471],{"text":1463,"type":729},"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":1465,"type":729,"marks":1466},"FightCamp",[1467],{"type":740,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"custom":1470,"target":744,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1472,"type":729}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1474,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1479,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1480,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1475,"component":118,"meta_info":1476,"meta_title":7,"block_image":1477,"cover_image":1478,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1483,"title":1068,"plugin":43,"description":1484},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1486,"alt":1068,"name":7,"focus":48,"title":1068,"filename":1487,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1493],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1498,"created_at":1499,"published_at":1500,"updated_at":1501,"id":1502,"uuid":1503,"content":1504,"slug":1665,"full_slug":1666,"sort_by_date":48,"position":1667,"tag_list":1668,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":1669,"first_published_at":1670,"release_id":48,"lang":60,"path":1063,"alternates":1671,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1505,"faqs":1506,"title":1498,"topic":1523,"author":1538,"content":1539,"category":1647,"schedule":1655,"component":1046,"meta_info":1656,"cover_image":1660,"description":1663,"contributors":1664},"af46e437-bfbd-4a28-91a2-df5259454628",[1507,1511,1515,1519],{"_uid":1508,"answer":1509,"question":1510,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1512,"answer":1513,"question":1514,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1516,"answer":1517,"question":1518,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1520,"answer":1521,"question":1522,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1524,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1536,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1525,"component":39,"meta_info":1533,"block_image":1534,"cover_image":1535,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1526,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1531,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1527,"component":118,"meta_info":1528,"meta_title":7,"block_image":1529,"cover_image":1530,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":722,"content":1540},[1541,1554,1559,1563,1568,1572,1586,1591,1604,1609,1613,1626,1630,1634,1644],{"type":725,"content":1542},[1543,1545,1552],{"text":1544,"type":729},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1546,"type":729,"marks":1547},"Strength training",[1548],{"type":740,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"custom":1551,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1553,"type":729}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":774,"attrs":1555,"content":1556},{"level":776},[1557],{"text":1558,"type":729},"Why do Boxers Train Their Neck?",{"type":725,"content":1560},[1561],{"text":1562,"type":729},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":774,"attrs":1564,"content":1565},{"level":776},[1566],{"text":1567,"type":729},"How do Boxers Strength Train Their Neck?",{"type":725,"content":1569},[1570],{"text":1571,"type":729},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":790,"content":1573},[1574,1580],{"type":793,"content":1575},[1576],{"type":725,"content":1577},[1578],{"text":1579,"type":729},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":793,"content":1581},[1582],{"type":725,"content":1583},[1584],{"text":1585,"type":729},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":774,"attrs":1587,"content":1588},{"level":776},[1589],{"text":1590,"type":729},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":725,"content":1592},[1593,1595,1602],{"text":1594,"type":729},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1596,"type":729,"marks":1597},"injury",[1598],{"type":740,"attrs":1599},{"href":1600,"uuid":48,"anchor":48,"custom":1601,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1603,"type":729}," occurring.",{"type":774,"attrs":1605,"content":1606},{"level":776},[1607],{"text":1608,"type":729},"How Often Should Boxers Train Their Neck?",{"type":725,"content":1610},[1611],{"text":1612,"type":729},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1123,"attrs":1614},{"id":1615,"body":1616},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1617],{"_uid":1618,"text":1619,"image":1620,"author":1624,"component":1625},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1621,"alt":1622,"name":7,"focus":7,"title":1622,"filename":1623,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":725,"content":1627},[1628],{"text":1629,"type":729},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":774,"attrs":1631,"content":1632},{"level":776},[1633],{"text":974,"type":729},{"type":725,"content":1635},[1636,1637,1642],{"text":1463,"type":729},{"text":1465,"type":729,"marks":1638},[1639],{"type":740,"attrs":1640},{"href":1469,"uuid":48,"anchor":48,"custom":1641,"target":744,"linktype":13},{},{"text":1643,"type":729}," 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":725,"content":1645},[1646],{"text":991,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1648,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1653,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1654,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1649,"component":118,"meta_info":1650,"meta_title":7,"block_image":1651,"cover_image":1652,"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":1657,"title":1658,"plugin":43,"description":1659},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1661,"alt":1622,"name":7,"focus":7,"title":1622,"filename":1662,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1493],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1673,"created_at":1674,"published_at":1675,"updated_at":1676,"id":1677,"uuid":1678,"content":1679,"slug":1905,"full_slug":1906,"sort_by_date":48,"position":1907,"tag_list":1908,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":1909,"first_published_at":1910,"release_id":48,"lang":60,"path":1063,"alternates":1911,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1680,"faqs":1681,"title":1673,"topic":1690,"author":1705,"content":1706,"category":1886,"schedule":1894,"component":1046,"meta_info":1895,"cover_image":1899,"description":1903,"contributors":1904},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1682,1686],{"_uid":1683,"answer":1684,"question":1685,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1687,"answer":1688,"question":1689,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1691,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1692,"component":39,"meta_info":1700,"block_image":1701,"cover_image":1702,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1694,"component":118,"meta_info":1695,"meta_title":7,"block_image":1696,"cover_image":1697,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":722,"content":1707},[1708,1713,1717,1722,1726,1731,1735,1761,1766,1770,1775,1779,1784,1788,1793,1806,1811,1824,1829,1833,1838,1842,1847,1851,1856,1860,1865,1869,1874],{"type":774,"attrs":1709,"content":1710},{"level":776},[1711],{"text":1712,"type":729},"Staying Safe While Exercising in the Cold",{"type":725,"content":1714},[1715],{"text":1716,"type":729},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":774,"attrs":1718,"content":1719},{"level":781},[1720],{"text":1721,"type":729},"Watch the Windchill",{"type":725,"content":1723},[1724],{"text":1725,"type":729},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":774,"attrs":1727,"content":1728},{"level":781},[1729],{"text":1730,"type":729},"Protect Your Extremities",{"type":725,"content":1732},[1733],{"text":1734,"type":729},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":790,"content":1736},[1737,1743,1749,1755],{"type":793,"content":1738},[1739],{"type":725,"content":1740},[1741],{"text":1742,"type":729},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":793,"content":1744},[1745],{"type":725,"content":1746},[1747],{"text":1748,"type":729},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":793,"content":1750},[1751],{"type":725,"content":1752},[1753],{"text":1754,"type":729},"Wear a hat or headband that covers your ears",{"type":793,"content":1756},[1757],{"type":725,"content":1758},[1759],{"text":1760,"type":729},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":774,"attrs":1762,"content":1763},{"level":781},[1764],{"text":1765,"type":729},"Wear Layers",{"type":725,"content":1767},[1768],{"text":1769,"type":729},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":774,"attrs":1771,"content":1772},{"level":781},[1773],{"text":1774,"type":729},"Don’t Forget Sunscreen",{"type":725,"content":1776},[1777],{"text":1778,"type":729},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":774,"attrs":1780,"content":1781},{"level":776},[1782],{"text":1783,"type":729},"Getting Motivated to Workout in the Cold ",{"type":725,"content":1785},[1786],{"text":1787,"type":729},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":774,"attrs":1789,"content":1790},{"level":781},[1791],{"text":1792,"type":729},"Invest in New Activewear",{"type":725,"content":1794},[1795,1797,1804],{"text":1796,"type":729},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1798,"type":729,"marks":1799},"new workout gear",[1800],{"type":740,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":744,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1805,"type":729}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":774,"attrs":1807,"content":1808},{"level":781},[1809],{"text":1810,"type":729},"Find a Workout Buddy",{"type":725,"content":1812},[1813,1815,1822],{"text":1814,"type":729},"Accountability! Accountability! Accountability! Finding a ",{"text":1816,"type":729,"marks":1817},"workout buddy",[1818],{"type":740,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"custom":1821,"target":744,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1823,"type":729}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":774,"attrs":1825,"content":1826},{"level":781},[1827],{"text":1828,"type":729},"Benefits of Working Out in the Cold",{"type":725,"content":1830},[1831],{"text":1832,"type":729},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":774,"attrs":1834,"content":1835},{"level":781},[1836],{"text":1837,"type":729},"Combat Seasonal Affective Disorder",{"type":725,"content":1839},[1840],{"text":1841,"type":729},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":774,"attrs":1843,"content":1844},{"level":781},[1845],{"text":1846,"type":729},"Boost Your Immune System",{"type":725,"content":1848},[1849],{"text":1850,"type":729},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":774,"attrs":1852,"content":1853},{"level":781},[1854],{"text":1855,"type":729},"Diverse Training Options",{"type":725,"content":1857},[1858],{"text":1859,"type":729},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":774,"attrs":1861,"content":1862},{"level":781},[1863],{"text":1864,"type":729},"Burn More Calories",{"type":725,"content":1866},[1867],{"text":1868,"type":729},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":774,"attrs":1870,"content":1871},{"level":776},[1872],{"text":1873,"type":729},"Train Like a Fighter in the Cold",{"type":725,"content":1875},[1876,1878,1885],{"text":1877,"type":729},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1465,"type":729,"marks":1879},[1880,1883],{"type":740,"attrs":1881},{"href":1469,"uuid":48,"anchor":48,"custom":1882,"target":744,"linktype":13},{},{"type":1884},"underline",{"text":1472,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1887,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1892,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1893,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1888,"component":118,"meta_info":1889,"meta_title":7,"block_image":1890,"cover_image":1891,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1896,"title":1897,"plugin":43,"description":1898},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1900,"alt":1901,"name":7,"focus":7,"title":1901,"filename":1902,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1493],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1913,"created_at":1914,"published_at":1915,"updated_at":1916,"id":1917,"uuid":1918,"content":1919,"slug":2194,"full_slug":2195,"sort_by_date":48,"position":2196,"tag_list":2197,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":2198,"first_published_at":2199,"release_id":48,"lang":60,"path":1063,"alternates":2200,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1920,"faqs":1921,"title":1934,"topic":1935,"author":1538,"content":1950,"category":2175,"schedule":2183,"component":1046,"meta_info":2184,"cover_image":2188,"description":2192,"contributors":2193},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1922,1926,1930],{"_uid":1923,"answer":1924,"question":1925,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1927,"answer":1928,"question":1929,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1931,"answer":1932,"question":1933,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1936,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1948,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1937,"component":39,"meta_info":1945,"block_image":1946,"cover_image":1947,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1938,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1943,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1939,"component":118,"meta_info":1940,"meta_title":7,"block_image":1941,"cover_image":1942,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":1951},[1952,1956,1961,1973,1987,1992,2012,2016,2021,2038,2042,2062,2066,2071,2086,2090,2095,2119,2124,2138,2142,2156,2160,2171],{"type":725,"content":1953},[1954],{"text":1955,"type":729},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":774,"attrs":1957,"content":1958},{"level":776},[1959],{"text":1960,"type":729},"Floyd “Money” Mayweather Jr.",{"type":1123,"attrs":1962},{"id":1963,"body":1964},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1965],{"url":1966,"_uid":1967,"image":1968,"component":1276,"copyright_details":1972},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1969,"alt":1970,"name":7,"focus":7,"title":1970,"filename":1971,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":725,"content":1974},[1975,1977,1985],{"text":1976,"type":729},"Regarded as the best technical boxer of this age, ",{"text":1978,"type":729,"marks":1979},"Floyd Mayweather Jr.",[1980,1984],{"type":740,"attrs":1981},{"href":1982,"uuid":48,"anchor":48,"custom":1983,"target":744,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1884},{"text":1986,"type":729}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":774,"attrs":1988,"content":1989},{"level":781},[1990],{"text":1991,"type":729},"The Philly Shell",{"type":790,"content":1993},[1994,2000,2006],{"type":793,"content":1995},[1996],{"type":725,"content":1997},[1998],{"text":1999,"type":729},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":793,"content":2001},[2002],{"type":725,"content":2003},[2004],{"text":2005,"type":729},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":793,"content":2007},[2008],{"type":725,"content":2009},[2010],{"text":2011,"type":729},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":725,"content":2013},[2014],{"text":2015,"type":729},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":774,"attrs":2017,"content":2018},{"level":776},[2019],{"text":2020,"type":729},"Pernell “Sweet Pea” Whitaker",{"type":1123,"attrs":2022},{"id":1963,"body":2023},[2024],{"url":2025,"_uid":2026,"image":2027,"component":1276,"copyright_details":2031},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2028,"alt":2029,"name":7,"focus":7,"title":2029,"filename":2030,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2032],{"_uid":2033,"link":2034,"title":2036,"component":2037},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2035,"target":744,"linktype":13,"fieldtype":14,"cached_url":2035},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":725,"content":2039},[2040],{"text":2041,"type":729},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":790,"content":2043},[2044,2050,2056],{"type":793,"content":2045},[2046],{"type":725,"content":2047},[2048],{"text":2049,"type":729},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":793,"content":2051},[2052],{"type":725,"content":2053},[2054],{"text":2055,"type":729},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":793,"content":2057},[2058],{"type":725,"content":2059},[2060],{"text":2061,"type":729},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":725,"content":2063},[2064],{"text":2065,"type":729},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":774,"attrs":2067,"content":2068},{"level":776},[2069],{"text":2070,"type":729},"Muhammad Ali",{"type":1123,"attrs":2072},{"id":1963,"body":2073},[2074],{"url":2075,"_uid":2076,"image":2077,"component":1276,"copyright_details":2080},{"id":7,"url":7,"linktype":1270,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2078,"alt":1970,"name":7,"focus":7,"title":1970,"filename":2079,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2081],{"_uid":2082,"link":2083,"title":2085,"component":2037},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2084,"target":744,"linktype":13,"fieldtype":14,"cached_url":2084},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":725,"content":2087},[2088],{"text":2089,"type":729},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":774,"attrs":2091,"content":2092},{"level":781},[2093],{"text":2094,"type":729},"The Ali Shuffle",{"type":790,"content":2096},[2097,2113],{"type":793,"content":2098},[2099],{"type":725,"content":2100},[2101,2103,2111],{"text":2102,"type":729},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2104,"type":729,"marks":2105},"To do the Ali Shuffle",[2106,2110],{"type":740,"attrs":2107},{"href":2108,"uuid":48,"anchor":48,"custom":2109,"target":744,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1884},{"text":2112,"type":729},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":793,"content":2114},[2115],{"type":725,"content":2116},[2117],{"text":2118,"type":729},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":774,"attrs":2120,"content":2121},{"level":781},[2122],{"text":2123,"type":729},"The Rope a Dope",{"type":790,"content":2125},[2126,2132],{"type":793,"content":2127},[2128],{"type":725,"content":2129},[2130],{"text":2131,"type":729},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":793,"content":2133},[2134],{"type":725,"content":2135},[2136],{"text":2137,"type":729},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":725,"content":2139},[2140],{"text":2141,"type":729},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":725,"content":2143},[2144,2146,2154],{"text":2145,"type":729},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2147,"type":729,"marks":2148},"FightCamp Community",[2149,2153],{"type":740,"attrs":2150},{"href":2151,"uuid":48,"anchor":48,"custom":2152,"target":744,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1884},{"text":2155,"type":729},"!",{"type":774,"attrs":2157,"content":2158},{"level":776},[2159],{"text":974,"type":729},{"type":725,"content":2161},[2162,2163,2169],{"text":1463,"type":729},{"text":1465,"type":729,"marks":2164},[2165,2168],{"type":740,"attrs":2166},{"href":1469,"uuid":48,"anchor":48,"custom":2167,"target":744,"linktype":13},{},{"type":1884},{"text":2170,"type":729}," 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":725,"content":2172},[2173],{"text":2174,"type":729},"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":2176,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2181,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2177,"component":118,"meta_info":2178,"meta_title":7,"block_image":2179,"cover_image":2180,"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":2185,"title":2186,"plugin":43,"description":2187},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2189,"alt":2190,"name":7,"focus":7,"title":2190,"filename":2191,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1493],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2202,"created_at":2203,"published_at":2204,"updated_at":2205,"id":2206,"uuid":2207,"content":2208,"slug":2369,"full_slug":2370,"sort_by_date":48,"position":2371,"tag_list":2372,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":2373,"first_published_at":2204,"release_id":48,"lang":60,"path":1063,"alternates":2374,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2209,"faqs":2210,"title":2202,"topic":2227,"author":1538,"content":2242,"category":2350,"schedule":2358,"component":1046,"meta_info":2359,"cover_image":2363,"description":2367,"contributors":2368},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2211,2215,2219,2223],{"_uid":2212,"answer":2213,"question":2214,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2216,"answer":2217,"question":2218,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2220,"answer":2221,"question":2222,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2224,"answer":2225,"question":2226,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2228,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2240,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2229,"component":39,"meta_info":2237,"block_image":2238,"cover_image":2239,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2230,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2235,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2231,"component":118,"meta_info":2232,"meta_title":7,"block_image":2233,"cover_image":2234,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2243},[2244,2248,2253,2273,2278,2282,2287,2290,2295,2307,2312,2325,2330,2334,2338,2347],{"type":725,"content":2245},[2246],{"text":2247,"type":729},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":774,"attrs":2249,"content":2250},{"level":776},[2251],{"text":2252,"type":729},"Practice, Practice, Practice",{"type":725,"content":2254},[2255,2257,2262,2264,2271],{"text":2256,"type":729},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2258,"type":729,"marks":2259},"always",[2260],{"type":2261},"italic",{"text":2263,"type":729}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2265,"type":729,"marks":2266},"mirror",[2267],{"type":740,"attrs":2268},{"href":2269,"uuid":48,"anchor":48,"custom":2270,"target":744,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2272,"type":729}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":774,"attrs":2274,"content":2275},{"level":781},[2276],{"text":2277,"type":729},"Shoulder Touch Drill",{"type":725,"content":2279},[2280],{"text":2281,"type":729},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":774,"attrs":2283,"content":2284},{"level":781},[2285],{"text":2286,"type":729},"Cobra Bag",{"type":725,"content":2288},[2289],{"text":2217,"type":729},{"type":774,"attrs":2291,"content":2292},{"level":781},[2293],{"text":2294,"type":729},"Sparring",{"type":725,"content":2296},[2297,2299,2305],{"text":2298,"type":729},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2294,"type":729,"marks":2300},[2301],{"type":740,"attrs":2302},{"href":2303,"uuid":48,"anchor":48,"custom":2304,"target":744,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2306,"type":729}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":774,"attrs":2308,"content":2309},{"level":781},[2310],{"text":2311,"type":729},"“Free flow” mitt work",{"type":725,"content":2313},[2314,2316,2323],{"text":2315,"type":729},"Free flow ",{"text":2317,"type":729,"marks":2318},"mitt work",[2319],{"type":740,"attrs":2320},{"href":2321,"uuid":48,"anchor":48,"custom":2322,"target":744,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2324,"type":729}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":774,"attrs":2326,"content":2327},{"level":781},[2328],{"text":2329,"type":729},"Think Fast",{"type":725,"content":2331},[2332],{"text":2333,"type":729},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":774,"attrs":2335,"content":2336},{"level":776},[2337],{"text":974,"type":729},{"type":725,"content":2339},[2340,2341,2346],{"text":1463,"type":729},{"text":1465,"type":729,"marks":2342},[2343],{"type":740,"attrs":2344},{"href":1469,"uuid":48,"anchor":48,"custom":2345,"target":744,"linktype":13},{},{"text":1643,"type":729},{"type":725,"content":2348},[2349],{"text":2174,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2351,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2352,"component":118,"meta_info":2353,"meta_title":7,"block_image":2354,"cover_image":2355,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2360,"title":2361,"plugin":43,"description":2362},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2364,"alt":2365,"name":7,"focus":7,"title":2365,"filename":2366,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1493],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2376,"created_at":2377,"published_at":2378,"updated_at":2379,"id":2380,"uuid":2381,"content":2382,"slug":2777,"full_slug":2778,"sort_by_date":48,"position":2779,"tag_list":2780,"is_startpage":9,"parent_id":1060,"meta_data":48,"group_id":2781,"first_published_at":2782,"release_id":48,"lang":60,"path":1063,"alternates":2783,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2383,"faqs":2384,"title":2376,"topic":2389,"author":1705,"content":2404,"category":2759,"schedule":2358,"component":1046,"meta_info":2767,"cover_image":2771,"description":2775,"contributors":2776},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2385],{"_uid":2386,"answer":2387,"question":2388,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2390,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2402,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2391,"component":39,"meta_info":2399,"block_image":2400,"cover_image":2401,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2392,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2393,"component":118,"meta_info":2394,"meta_title":7,"block_image":2395,"cover_image":2396,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2405},[2406,2410,2414,2418,2431,2463,2467,2472,2476,2480,2485,2489,2509,2514,2518,2544,2548,2553,2557,2577,2582,2586,2606,2611,2615,2645,2650,2653,2673,2678,2682,2702,2707,2711,2731,2742,2747,2756],{"type":725,"content":2407},[2408],{"text":2409,"type":729},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":725,"content":2411},[2412],{"text":2413,"type":729},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":725,"content":2415},[2416],{"text":2417,"type":729},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":725,"content":2419},[2420,2422,2429],{"text":2421,"type":729},"With consistent resistance training and ",{"text":2423,"type":729,"marks":2424},"healthy nutrition",[2425],{"type":740,"attrs":2426},{"href":2427,"uuid":48,"anchor":48,"custom":2428,"target":744,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2430,"type":729},", women can develop strong arm muscles that will empower you to:",{"type":790,"content":2432},[2433,2439,2445,2451,2457],{"type":793,"content":2434},[2435],{"type":725,"content":2436},[2437],{"text":2438,"type":729},"Throw a solid punch",{"type":793,"content":2440},[2441],{"type":725,"content":2442},[2443],{"text":2444,"type":729},"Carry your kids or fur babies",{"type":793,"content":2446},[2447],{"type":725,"content":2448},[2449],{"text":2450,"type":729},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":793,"content":2452},[2453],{"type":725,"content":2454},[2455],{"text":2456,"type":729},"Feel confident in every tank top and sleeveless dress",{"type":793,"content":2458},[2459],{"type":725,"content":2460},[2461],{"text":2462,"type":729},"Haul all those bags from the car to the house in one trip ",{"type":725,"content":2464},[2465],{"text":2466,"type":729},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":774,"attrs":2468,"content":2469},{"level":776},[2470],{"text":2471,"type":729},"Arm Exercises for Women",{"type":725,"content":2473},[2474],{"text":2475,"type":729},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":725,"content":2477},[2478],{"text":2479,"type":729},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":774,"attrs":2481,"content":2482},{"level":781},[2483],{"text":2484,"type":729},"1. Plank With Bicep Curl",{"type":725,"content":2486},[2487],{"text":2488,"type":729},"Target Muscles: Biceps & Core",{"type":790,"content":2490},[2491,2497,2503],{"type":793,"content":2492},[2493],{"type":725,"content":2494},[2495],{"text":2496,"type":729},"Begin in plank position, holding two dumbbells on the floor",{"type":793,"content":2498},[2499],{"type":725,"content":2500},[2501],{"text":2502,"type":729},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":793,"content":2504},[2505],{"type":725,"content":2506},[2507],{"text":2508,"type":729},"Maintain plank position and repeat with the other arm",{"type":774,"attrs":2510,"content":2511},{"level":781},[2512],{"text":2513,"type":729},"2. Overhead Tricep Extension",{"type":725,"content":2515},[2516],{"text":2517,"type":729},"Target Muscles: Triceps",{"type":790,"content":2519},[2520,2526,2532,2538],{"type":793,"content":2521},[2522],{"type":725,"content":2523},[2524],{"text":2525,"type":729},"Hold the weight overhead with both hands",{"type":793,"content":2527},[2528],{"type":725,"content":2529},[2530],{"text":2531,"type":729},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":793,"content":2533},[2534],{"type":725,"content":2535},[2536],{"text":2537,"type":729},"Straighten your elbows and extend the weight overhead",{"type":793,"content":2539},[2540],{"type":725,"content":2541},[2542],{"text":2543,"type":729},"Hold the fully extended position for a moment, then repeat slowly",{"type":725,"content":2545},[2546],{"text":2547,"type":729},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":774,"attrs":2549,"content":2550},{"level":781},[2551],{"text":2552,"type":729},"3. Upright Row ",{"type":725,"content":2554},[2555],{"text":2556,"type":729},"Target Muscles: Traps & Deltoids",{"type":790,"content":2558},[2559,2565,2571],{"type":793,"content":2560},[2561],{"type":725,"content":2562},[2563],{"text":2564,"type":729},"Begin standing with your feet hip-width apart",{"type":793,"content":2566},[2567],{"type":725,"content":2568},[2569],{"text":2570,"type":729},"Lift your barbell or dumbbells straight up toward your chin",{"type":793,"content":2572},[2573],{"type":725,"content":2574},[2575],{"text":2576,"type":729},"Pause at the top of the lift, lower, and repeat",{"type":774,"attrs":2578,"content":2579},{"level":781},[2580],{"text":2581,"type":729},"4. Lateral Arm Raise",{"type":725,"content":2583},[2584],{"text":2585,"type":729},"Target Muscles: Triceps & Shoulders",{"type":790,"content":2587},[2588,2594,2600],{"type":793,"content":2589},[2590],{"type":725,"content":2591},[2592],{"text":2593,"type":729},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":793,"content":2595},[2596],{"type":725,"content":2597},[2598],{"text":2599,"type":729},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":793,"content":2601},[2602],{"type":725,"content":2603},[2604],{"text":2605,"type":729},"Lower and repeat",{"type":774,"attrs":2607,"content":2608},{"level":781},[2609],{"text":2610,"type":729},"5. Dumbbell Bench Press",{"type":725,"content":2612},[2613],{"text":2614,"type":729},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":790,"content":2616},[2617,2623,2629,2639],{"type":793,"content":2618},[2619],{"type":725,"content":2620},[2621],{"text":2622,"type":729},"Begin laying on a bench with your feet flat on the floor",{"type":793,"content":2624},[2625],{"type":725,"content":2626},[2627],{"text":2628,"type":729},"Lift the dumbbells to chest height, with your hands facing forward",{"type":793,"content":2630},[2631],{"type":725,"content":2632},[2633,2635],{"text":2634,"type":729},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2636,"type":729,"marks":2637},"(don’t let the dumbbells touch)",[2638],{"type":2261},{"type":793,"content":2640},[2641],{"type":725,"content":2642},[2643],{"text":2644,"type":729},"Lower your arms and repeat",{"type":774,"attrs":2646,"content":2647},{"level":781},[2648],{"text":2649,"type":729},"6. Tricep Dips",{"type":725,"content":2651},[2652],{"text":2517,"type":729},{"type":790,"content":2654},[2655,2661,2667],{"type":793,"content":2656},[2657],{"type":725,"content":2658},[2659],{"text":2660,"type":729},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":793,"content":2662},[2663],{"type":725,"content":2664},[2665],{"text":2666,"type":729},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":793,"content":2668},[2669],{"type":725,"content":2670},[2671],{"text":2672,"type":729},"Push yourself back up until your arms are almost straight, and repeat",{"type":774,"attrs":2674,"content":2675},{"level":781},[2676],{"text":2677,"type":729},"7. Decline Push-Up",{"type":725,"content":2679},[2680],{"text":2681,"type":729},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":790,"content":2683},[2684,2690,2696],{"type":793,"content":2685},[2686],{"type":725,"content":2687},[2688],{"text":2689,"type":729},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":793,"content":2691},[2692],{"type":725,"content":2693},[2694],{"text":2695,"type":729},"Brace your core and glutes, and lower yourself down into a push-up",{"type":793,"content":2697},[2698],{"type":725,"content":2699},[2700],{"text":2701,"type":729},"Extend your elbows to push yourself up, and repeat",{"type":774,"attrs":2703,"content":2704},{"level":781},[2705],{"text":2706,"type":729},"8. Diamond Push-Up",{"type":725,"content":2708},[2709],{"text":2710,"type":729},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":790,"content":2712},[2713,2719,2725],{"type":793,"content":2714},[2715],{"type":725,"content":2716},[2717],{"text":2718,"type":729},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":793,"content":2720},[2721],{"type":725,"content":2722},[2723],{"text":2724,"type":729},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":793,"content":2726},[2727],{"type":725,"content":2728},[2729],{"text":2730,"type":729},"Push yourself back up and repeat",{"type":725,"content":2732},[2733,2735,2740],{"text":2734,"type":729},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2147,"type":729,"marks":2736},[2737],{"type":740,"attrs":2738},{"href":2151,"uuid":48,"anchor":48,"custom":2739,"target":744,"linktype":13},{},{"text":2741,"type":729}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":774,"attrs":2743,"content":2744},{"level":776},[2745],{"text":2746,"type":729},"Train Like a Woman",{"type":725,"content":2748},[2749,2750,2755],{"text":1463,"type":729},{"text":1465,"type":729,"marks":2751},[2752],{"type":740,"attrs":2753},{"href":1469,"uuid":48,"anchor":48,"custom":2754,"target":744,"linktype":13},{},{"text":2170,"type":729},{"type":725,"content":2757},[2758],{"text":2174,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2761,"component":118,"meta_info":2762,"meta_title":7,"block_image":2763,"cover_image":2764,"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":2768,"title":2769,"plugin":43,"description":2770},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2772,"alt":2773,"name":7,"focus":7,"title":2773,"filename":2774,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1493],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1046,"created_at":2785,"published_at":2786,"updated_at":2787,"id":2788,"uuid":2789,"content":2790,"slug":1046,"full_slug":2811,"sort_by_date":48,"position":446,"tag_list":2812,"is_startpage":9,"parent_id":2813,"meta_data":48,"group_id":2814,"first_published_at":2815,"release_id":48,"lang":60,"path":7,"alternates":2816,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2791,"component":2792,"meta_info":2793,"custom_content_list":2795},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2794,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2796,2801,2806],{"_uid":2797,"label":2798,"value":2799,"dev_id":2800,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2802,"label":2803,"value":2804,"dev_id":2805,"component":729},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2807,"label":2808,"value":2809,"dev_id":2810,"component":729},"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",[],1785892824619]