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3)","2021-11-02T08:14:34.453Z","2023-01-02T20:39:00.126Z","2023-01-02T20:39:00.157Z",81807163,"e3701e3f-d9dc-4922-8ccb-e51a78f74fcb",{"_uid":664,"faqs":665,"title":657,"topic":683,"author":698,"content":722,"category":1082,"schedule":1090,"component":1091,"meta_info":1092,"cover_image":1096,"description":1100,"contributors":1101},"23c269b2-ba8c-4b6c-aaa5-ba88ce5c03ce",[666,671,675,679],{"_uid":667,"answer":668,"question":669,"component":670},"5e1f7cd0-9584-4e90-beed-99cae2a88788","There are countless 3-punch boxing combos that start with a hook, but some of the best include:\n- The 3-2-3 Body (lead hook-cross-lead hook to the body)\n- The Slip-Slip-3 Body-6-3 (slip-slip-lead hook to the body-rear uppercut-cross)\n- The Slip-3-Slip-4 Body-6 (slip-lead hook-slip-rear hook to the body-rear uppercut)","What Are Some of the Best 3-Punch Combos Leading With a Hook?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1bb55197-9722-4b27-9353-3c1fea722c04","- Shift your weight towards your back foot\n- [3] Lead Hook\n- Step forward with your leading foot as you rotate your upper body for the hook\n- [2] Cross\n- As your leading hand travels back to guard, start extending the cross\n- Your back foot catches up with the step, together with the cross, and you pivot the leg on the ball of your foot\n- Slightly exaggerate the shoulder rotation after the cross reaches the target and lean a bit towards your front foot\n- [3] Lead Hook to the body\n- Unwind your torso's rotation back with minimal pivoting on your front foot as you rotate with the hook to the body of your opponent\n- Return the leading hand to your guard\n- Reset to your stance","How do I throw the 3-2-3 Body (lead hook-cross-lead hook to the body) 3-punch boxing combo?",{"_uid":676,"answer":677,"question":678,"component":670},"e6fd8ba7-a4fe-43da-a61b-ff5755777adf","When you are fighting a much taller opponent, boxing combos with slips at the beginning are a good way to get close and negate their straight shots (jab and cross).\n- Shift your weight towards your front foot\n- Slip out\n- Slip towards your back foot together with a step forward with your back foot\n- Slip in\n- Slip towards your front foot together with a step forward with your front foot\n- [3] Lead Hook to the body\n- Pivot your front foot a little as you rotate with the shot\n- Instead of rotating your body back, imagine you cut through a cake with your hook and continue the rotation of your body, getting lower and ready for the uppercut\n- [6] Rear Uppercut\n- Use the rotation you created with the hook as a load-up for the uppercut\n- Throw the uppercut with the feet planted on the ground\n- [3] Lead Hook to the head\n- Throw the lead hook at the head of your opponent and pivot your front foot a little as you rotate with the shot\n- Reset to your stance\\nIf your opponent throws a jab and you see a rear hook following, slip the jab, roll the hook and execute 3-2-3, instead.","How do I throw the Slip-Slip-3 Body-6-3 (slip-slip-lead hook to the body-rear uppercut-cross) 3-punch boxing combo?",{"_uid":680,"answer":681,"question":682,"component":670},"d6398f21-1f06-41bd-9b41-565d76a96bac","This punch combo almost feels like two separate combos. First you slip the jab, loading up with a powerful counter lead hook, and then you slip again to the other side and execute a Tyson-esque rear hook and uppercut. Here is exactly how to do it:\n- Shift your weight towards your back foot\n- Slip the jab\n- Slip towards your front foot with a step forward and rotate the body to load-up\n- [3] Lead Hook\n- Very quickly, unwind the rotation into the hook to reach the target before the potential cross that may be coming from the opponent can reach you\n- Pivot your front foot a little as you rotate with the shot\n- Rotate the body back to have leverage for the next slip\n- Slip to the outside\n- Slip towards your back foot with a step\n- [4] Rear Hook to the body\n- Either pivot your rear foot slightly or not at all with the hook\n- As you return your back hand to guard, rotate your body to load up again for the final uppercut\n- [6] Rear Uppercut\n- Execute it with feet planted on the ground and without pivoting\n- Reset to your stance\nThe first punch has to be very quick because you lose time with the slip and you have to be careful not to injure your lower back and knees with the rotation.","How do I throw the Slip-3-Slip-4 Body-6 (slip-lead hook-slip-rear hook to the body-rear uppercut) 3-punch boxing combo?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":684,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":309,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"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":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":713,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":714,"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":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"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":723,"content":724},"doc",[725,788,792,799,806,812,825,923,927,948,965,991,1017,1022,1035,1039,1044],{"type":726,"content":727},"paragraph",[728,731,737,746,748,755,757,761,768,770,774,781,786],{"text":729,"type":730},"Let's finish the series with a bang, looking at killer combos starting off with a ","text",{"text":732,"type":730,"marks":733}," ",[734],{"type":735,"attrs":736},"styled",{"class":7},{"text":738,"type":730,"marks":739},"lead hook",[740],{"type":741,"attrs":742},"link",{"href":743,"uuid":48,"anchor":48,"custom":744,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{},"_blank",{"text":747,"type":730},". If you missed any part of this ",{"text":749,"type":730,"marks":750},"3-punch combos",[751],{"type":741,"attrs":752},{"href":753,"uuid":48,"anchor":48,"custom":754,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{},{"text":756,"type":730}," series don't fret, you can catch up on the ",{"text":732,"type":730,"marks":758},[759],{"type":735,"attrs":760},{"class":7},{"text":762,"type":730,"marks":763},"JAB 3-punch boxing combos",[764],{"type":741,"attrs":765},{"href":766,"uuid":48,"anchor":48,"custom":767,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":769,"type":730}," and the most dangerous ",{"text":732,"type":730,"marks":771},[772],{"type":735,"attrs":773},{"class":7},{"text":775,"type":730,"marks":776},"3-punch CROSS combos",[777],{"type":741,"attrs":778},{"href":779,"uuid":48,"anchor":48,"custom":780,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-cross-pt-2",{},{"text":782,"type":730,"marks":783},"  ",[784],{"type":735,"attrs":785},{"class":7},{"text":787,"type":730},"after this.",{"type":726,"content":789},[790],{"text":791,"type":730},"To make this one even more special and a proper finish to the series, we've added variety in the supportive movement to help you get in the range of your opponent before you unleash your combinations. Let’s get started!",{"type":726,"content":793},[794],{"text":795,"type":730,"marks":796},"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.",[797],{"type":735,"attrs":798},{"class":7},{"type":800,"attrs":801,"content":803},"heading",{"level":802},2,[804],{"text":805,"type":730},"What Is a Good 3-Punch Combo Leading With a Hook?",{"type":800,"attrs":807,"content":809},{"level":808},3,[810],{"text":811,"type":730},"The Slip-Slip-3 Body-6-3",{"type":726,"content":813},[814,816,823],{"text":815,"type":730},"When you are fighting a much taller opponent, boxing combos with slips at the beginning are a good way to get close and negate their straight shots (",{"text":817,"type":730,"marks":818},"jab and cross",[819],{"type":741,"attrs":820},{"href":821,"uuid":48,"anchor":48,"custom":822,"target":745,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{},{"text":824,"type":730},").",{"type":826,"content":827},"bullet_list",[828,835,849,863,883,903,917],{"type":829,"content":830},"list_item",[831],{"type":726,"content":832},[833],{"text":834,"type":730},"Shift your weight towards your front foot",{"type":829,"content":836},[837,841],{"type":726,"content":838},[839],{"text":840,"type":730},"Slip out",{"type":826,"content":842},[843],{"type":829,"content":844},[845],{"type":726,"content":846},[847],{"text":848,"type":730},"Slip towards your back foot together with a step forward with your back foot",{"type":829,"content":850},[851,855],{"type":726,"content":852},[853],{"text":854,"type":730},"Slip in",{"type":826,"content":856},[857],{"type":829,"content":858},[859],{"type":726,"content":860},[861],{"text":862,"type":730},"Slip towards your front foot together with a step forward with your front foot",{"type":829,"content":864},[865,869],{"type":726,"content":866},[867],{"text":868,"type":730},"Lead Hook to the body | B3",{"type":826,"content":870},[871,877],{"type":829,"content":872},[873],{"type":726,"content":874},[875],{"text":876,"type":730},"Pivot your front foot a little as you rotate with the shot",{"type":829,"content":878},[879],{"type":726,"content":880},[881],{"text":882,"type":730},"Instead of rotating your body back, imagine you cut through a cake with your hook and continue the rotation of your body, getting lower and ready for the uppercut",{"type":829,"content":884},[885,889],{"type":726,"content":886},[887],{"text":888,"type":730},"Rear Uppercut | 6",{"type":826,"content":890},[891,897],{"type":829,"content":892},[893],{"type":726,"content":894},[895],{"text":896,"type":730},"Use the rotation you created with the hook as a load-up for the uppercut",{"type":829,"content":898},[899],{"type":726,"content":900},[901],{"text":902,"type":730},"Throw the uppercut with the feet planted on the ground",{"type":829,"content":904},[905,909],{"type":726,"content":906},[907],{"text":908,"type":730},"Lead Hook to the head | 3",{"type":826,"content":910},[911],{"type":829,"content":912},[913],{"type":726,"content":914},[915],{"text":916,"type":730},"Throw the lead hook at the head of your opponent and pivot your front foot a little as you rotate with the shot",{"type":829,"content":918},[919],{"type":726,"content":920},[921],{"text":922,"type":730},"Reset to your boxing stance",{"type":726,"content":924},[925],{"text":926,"type":730},"If your opponent throws a jab and you see a rear hook following, slip the jab, roll the hook and execute 3-2-3, instead.",{"type":726,"content":928},[929,931,935,942,946],{"text":930,"type":730},"The first punch has to be very quick because you lose time with the slip and you have to be careful not to injure your lower back and knees with the rotation. Make sure to always properly warm up and include some ",{"text":732,"type":730,"marks":932},[933],{"type":735,"attrs":934},{"class":7},{"text":936,"type":730,"marks":937},"leg agility drills",[938],{"type":741,"attrs":939},{"href":940,"uuid":48,"anchor":48,"custom":941,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{},{"text":782,"type":730,"marks":943},[944],{"type":735,"attrs":945},{"class":7},{"text":947,"type":730},"into your training.",{"type":726,"content":949},[950,952,956,963],{"text":951,"type":730},"As you've witnessed in this series, there is no shortage of 3-punch boxing combos to practice. The ones we listed here (and the 2-punch combos we listed in the ",{"text":732,"type":730,"marks":953},[954],{"type":735,"attrs":955},{"class":7},{"text":957,"type":730,"marks":958},"prior article",[959],{"type":741,"attrs":960},{"href":961,"uuid":48,"anchor":48,"custom":962,"target":745,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{},{"text":964,"type":730},") are a solid base for any boxer who wants to have a great arsenal of tools they can always rely on.",{"type":726,"content":966},[967,969,976,978,982,989],{"text":968,"type":730},"Practice your 2- and 3-punch combos over and over again. Try them out sparring, polishing them up on the mitts with your trainer. Drill them while ",{"text":970,"type":730,"marks":971},"shadowboxing",[972],{"type":741,"attrs":973},{"href":974,"uuid":48,"anchor":48,"custom":975,"target":745,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":977,"type":730}," in front of the mirror, and unleash them on the ",{"text":732,"type":730,"marks":979},[980],{"type":735,"attrs":981},{"class":7},{"text":983,"type":730,"marks":984},"heavy bag",[985],{"type":741,"attrs":986},{"href":987,"uuid":48,"anchor":48,"custom":988,"target":745,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{},{"text":990,"type":730},". Whenever you face an opposition that's challenging, think about the problems they present you with and pick the right combos accordingly. Combine 2- and 3-punch combos. Vary your boxing combos with footwork. Record videos of yourself training and analyze what you did well and what you need to work on. Make space for your punches and don't let the opposition interrupt you. These are all ways to work on your basic boxing combos and level up your boxing technique.",{"type":726,"content":992},[993,995,1002,1004,1008,1015],{"text":994,"type":730},"For boxing tips and tricks for your ",{"text":996,"type":730,"marks":997},"at-home boxing training",[998],{"type":741,"attrs":999},{"href":1000,"uuid":48,"anchor":48,"custom":1001,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":1003,"type":730}," check out the FightCamp ",{"text":732,"type":730,"marks":1005},[1006],{"type":735,"attrs":1007},{"class":7},{"text":1009,"type":730,"marks":1010},"YouTube channel",[1011],{"type":741,"attrs":1012},{"href":1013,"uuid":48,"anchor":48,"custom":1014,"target":745,"linktype":48},"https://bit.ly/3oYefXf",{},{"text":1016,"type":730},".",{"type":800,"attrs":1018,"content":1019},{"level":802},[1020],{"text":1021,"type":730},"Train Like a Fighter",{"type":726,"content":1023},[1024,1026,1033],{"text":1025,"type":730},"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":1027,"type":730,"marks":1028},"FightCamp App",[1029],{"type":741,"attrs":1030},{"href":1031,"uuid":48,"anchor":48,"custom":1032,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1034,"type":730}," and train with real fighters from the comfort of your own home. FightCamp has everything you need to work out on your schedule and with premium boxing equipment. ",{"type":726,"content":1036},[1037],{"text":1038,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"type":800,"attrs":1040,"content":1041},{"level":808},[1042],{"text":1043,"type":730},"Related Articles",{"type":726,"content":1045},[1046,1053,1055,1061,1062,1068,1069,1075,1076],{"text":1047,"type":730,"marks":1048},"6 Basic Boxing Punches",[1049],{"type":741,"attrs":1050},{"href":1051,"uuid":48,"anchor":48,"custom":1052,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{},{"type":1054},"hard_break",{"text":1056,"type":730,"marks":1057},"Boxing 101: 2-Punch Combos",[1058],{"type":741,"attrs":1059},{"href":961,"uuid":48,"anchor":48,"custom":1060,"target":48,"linktype":48},{},{"type":1054},{"text":1063,"type":730,"marks":1064},"Boxing 101: 3-Punch Combos",[1065],{"type":741,"attrs":1066},{"href":753,"uuid":48,"anchor":48,"custom":1067,"target":48,"linktype":48},{},{"type":1054},{"text":1070,"type":730,"marks":1071},"3-Punch Boxing Combos: Leading with the Jab (Pt. 1)",[1072],{"type":741,"attrs":1073},{"href":766,"uuid":48,"anchor":48,"custom":1074,"target":48,"linktype":48},{},{"type":1054},{"text":1077,"type":730,"marks":1078},"3-Punch Boxing Combos: Leading with the Cross (Pt. 2)",[1079],{"type":741,"attrs":1080},{"href":779,"uuid":48,"anchor":48,"custom":1081,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1083,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1088,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1084,"component":118,"meta_info":1085,"meta_title":7,"block_image":1086,"cover_image":1087,"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},[],[],"2021-06-03 00:00","article",{"_uid":1093,"title":1094,"plugin":43,"description":1095},"4f7f05d4-4af9-4e7c-94f9-a3093dd4027d","3 Punch Boxing Combos Using the Hook | FightCamp","FightCamp has the best 3-PUNCH COMBOS that start off with the Hook. These simple, yet powerful boxing combos can be added to all levels of training.",{"id":1097,"alt":1098,"name":7,"focus":48,"title":1098,"filename":1099,"copyright":7,"fieldtype":50},3209773,"3-Punch Boxing Combos: Leading with the Hook","https://a.storyblok.com/f/115220/2400x990/14afa01ed5/3-punch-boxing-combos-leading-with-the-hook.jpg","Here we’ll look at the best 3-PUNCH COMBOS starting off with the Hook. These are simple, yet powerful, boxing combos to practice at all levels.",[],"3-punch-boxing-combos-leading-with-the-hook-pt-3","blogs/3-punch-boxing-combos-leading-with-the-hook-pt-3",[],60887917,"74b36be0-5931-452a-9bd5-80760fd09dcd","2021-06-03T22:58:00.000Z","training/{{story.slug}}",[],["Reactive",1111],[1112,1410,1561,1802,2028,2246],{"name":1113,"created_at":1114,"published_at":1115,"updated_at":1116,"id":1117,"uuid":1118,"content":1119,"slug":1402,"full_slug":1403,"sort_by_date":48,"position":1404,"tag_list":1405,"is_startpage":9,"parent_id":1105,"meta_data":48,"group_id":1407,"first_published_at":1408,"release_id":48,"lang":60,"path":1108,"alternates":1409,"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":1120,"faqs":1121,"title":1134,"topic":1135,"author":1150,"content":1151,"category":1383,"schedule":1391,"component":1091,"meta_info":1392,"cover_image":1396,"description":1400,"contributors":1401},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1122,1126,1130],{"_uid":1123,"answer":1124,"question":1125,"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":1127,"answer":1128,"question":1129,"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":1131,"answer":1132,"question":1133,"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":1136,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1148,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1137,"component":39,"meta_info":1145,"block_image":1146,"cover_image":1147,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1138,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1139,"component":118,"meta_info":1140,"meta_title":7,"block_image":1141,"cover_image":1142,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1152},[1153,1157,1162,1177,1192,1197,1217,1221,1226,1243,1247,1267,1271,1276,1291,1295,1300,1324,1329,1343,1347,1361,1365,1379],{"type":726,"content":1154},[1155],{"text":1156,"type":730},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":800,"attrs":1158,"content":1159},{"level":802},[1160],{"text":1161,"type":730},"Floyd “Money” Mayweather Jr.",{"type":1163,"attrs":1164},"blok",{"id":1165,"body":1166},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1167],{"url":1168,"_uid":1170,"image":1171,"component":1175,"copyright_details":1176},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1172,"alt":1173,"name":7,"focus":7,"title":1173,"filename":1174,"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","content_image",[],{"type":726,"content":1178},[1179,1181,1190],{"text":1180,"type":730},"Regarded as the best technical boxer of this age, ",{"text":1182,"type":730,"marks":1183},"Floyd Mayweather Jr.",[1184,1188],{"type":741,"attrs":1185},{"href":1186,"uuid":48,"anchor":48,"custom":1187,"target":745,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1189},"underline",{"text":1191,"type":730}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":800,"attrs":1193,"content":1194},{"level":808},[1195],{"text":1196,"type":730},"The Philly Shell",{"type":826,"content":1198},[1199,1205,1211],{"type":829,"content":1200},[1201],{"type":726,"content":1202},[1203],{"text":1204,"type":730},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":829,"content":1206},[1207],{"type":726,"content":1208},[1209],{"text":1210,"type":730},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":829,"content":1212},[1213],{"type":726,"content":1214},[1215],{"text":1216,"type":730},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":726,"content":1218},[1219],{"text":1220,"type":730},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":800,"attrs":1222,"content":1223},{"level":802},[1224],{"text":1225,"type":730},"Pernell “Sweet Pea” Whitaker",{"type":1163,"attrs":1227},{"id":1165,"body":1228},[1229],{"url":1230,"_uid":1231,"image":1232,"component":1175,"copyright_details":1236},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1233,"alt":1234,"name":7,"focus":7,"title":1234,"filename":1235,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1237],{"_uid":1238,"link":1239,"title":1241,"component":1242},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1240,"target":745,"linktype":13,"fieldtype":14,"cached_url":1240},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":726,"content":1244},[1245],{"text":1246,"type":730},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":826,"content":1248},[1249,1255,1261],{"type":829,"content":1250},[1251],{"type":726,"content":1252},[1253],{"text":1254,"type":730},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":829,"content":1256},[1257],{"type":726,"content":1258},[1259],{"text":1260,"type":730},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":829,"content":1262},[1263],{"type":726,"content":1264},[1265],{"text":1266,"type":730},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":726,"content":1268},[1269],{"text":1270,"type":730},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":800,"attrs":1272,"content":1273},{"level":802},[1274],{"text":1275,"type":730},"Muhammad Ali",{"type":1163,"attrs":1277},{"id":1165,"body":1278},[1279],{"url":1280,"_uid":1281,"image":1282,"component":1175,"copyright_details":1285},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1283,"alt":1173,"name":7,"focus":7,"title":1173,"filename":1284,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1286],{"_uid":1287,"link":1288,"title":1290,"component":1242},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1289,"target":745,"linktype":13,"fieldtype":14,"cached_url":1289},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":726,"content":1292},[1293],{"text":1294,"type":730},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":800,"attrs":1296,"content":1297},{"level":808},[1298],{"text":1299,"type":730},"The Ali Shuffle",{"type":826,"content":1301},[1302,1318],{"type":829,"content":1303},[1304],{"type":726,"content":1305},[1306,1308,1316],{"text":1307,"type":730},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1309,"type":730,"marks":1310},"To do the Ali Shuffle",[1311,1315],{"type":741,"attrs":1312},{"href":1313,"uuid":48,"anchor":48,"custom":1314,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1189},{"text":1317,"type":730},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":829,"content":1319},[1320],{"type":726,"content":1321},[1322],{"text":1323,"type":730},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":800,"attrs":1325,"content":1326},{"level":808},[1327],{"text":1328,"type":730},"The Rope a Dope",{"type":826,"content":1330},[1331,1337],{"type":829,"content":1332},[1333],{"type":726,"content":1334},[1335],{"text":1336,"type":730},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":829,"content":1338},[1339],{"type":726,"content":1340},[1341],{"text":1342,"type":730},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":726,"content":1344},[1345],{"text":1346,"type":730},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":726,"content":1348},[1349,1351,1359],{"text":1350,"type":730},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1352,"type":730,"marks":1353},"FightCamp Community",[1354,1358],{"type":741,"attrs":1355},{"href":1356,"uuid":48,"anchor":48,"custom":1357,"target":745,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1189},{"text":1360,"type":730},"!",{"type":800,"attrs":1362,"content":1363},{"level":802},[1364],{"text":1021,"type":730},{"type":726,"content":1366},[1367,1369,1377],{"text":1368,"type":730},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1370,"type":730,"marks":1371},"FightCamp",[1372,1376],{"type":741,"attrs":1373},{"href":1374,"uuid":48,"anchor":48,"custom":1375,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1189},{"text":1378,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1380},[1381],{"text":1382,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1384,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1389,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1385,"component":118,"meta_info":1386,"meta_title":7,"block_image":1387,"cover_image":1388,"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":1393,"title":1394,"plugin":43,"description":1395},"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":1397,"alt":1398,"name":7,"focus":7,"title":1398,"filename":1399,"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,[1406],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1411,"created_at":1412,"published_at":1413,"updated_at":1414,"id":1415,"uuid":1416,"content":1417,"slug":1555,"full_slug":1556,"sort_by_date":48,"position":1557,"tag_list":1558,"is_startpage":9,"parent_id":1105,"meta_data":48,"group_id":1559,"first_published_at":1413,"release_id":48,"lang":60,"path":1108,"alternates":1560,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1418,"faqs":1419,"title":1411,"topic":1436,"author":1150,"content":1451,"category":1539,"schedule":1547,"component":1091,"meta_info":1548,"cover_image":1551,"description":1550,"contributors":1554},"96d7fcda-e3db-4f35-935d-fd195032b834",[1420,1424,1428,1432],{"_uid":1421,"answer":1422,"question":1423,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1425,"answer":1426,"question":1427,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1429,"answer":1430,"question":1431,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1433,"answer":1434,"question":1435,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1437,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1449,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1438,"component":39,"meta_info":1446,"block_image":1447,"cover_image":1448,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1439,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1440,"component":118,"meta_info":1441,"meta_title":7,"block_image":1442,"cover_image":1443,"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":723,"content":1452},[1453,1475,1480,1483,1488,1491,1496,1518,1523,1527,1536],{"type":726,"content":1454},[1455,1457,1464,1466,1473],{"text":1456,"type":730},"Boxing is a sport about ",{"text":1458,"type":730,"marks":1459},"range",[1460],{"type":741,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1465,"type":730}," and ",{"text":1467,"type":730,"marks":1468},"distance",[1469],{"type":741,"attrs":1470},{"href":1471,"uuid":48,"anchor":48,"custom":1472,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1474,"type":730},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":800,"attrs":1476,"content":1477},{"level":802},[1478],{"text":1479,"type":730},"Step Behind The Jab",{"type":726,"content":1481},[1482],{"text":1426,"type":730},{"type":800,"attrs":1484,"content":1485},{"level":802},[1486],{"text":1487,"type":730},"Front Foot Defense",{"type":726,"content":1489},[1490],{"text":1430,"type":730},{"type":800,"attrs":1492,"content":1493},{"level":802},[1494],{"text":1495,"type":730},"Cutting Off The Ring",{"type":726,"content":1497},[1498,1500,1507,1509,1516],{"text":1499,"type":730},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1501,"type":730,"marks":1502},"outside fighter",[1503],{"type":741,"attrs":1504},{"href":1505,"uuid":48,"anchor":48,"custom":1506,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1508,"type":730},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1510,"type":730,"marks":1511},"jab",[1512],{"type":741,"attrs":1513},{"href":1514,"uuid":48,"anchor":48,"custom":1515,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1517,"type":730}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":800,"attrs":1519,"content":1520},{"level":802},[1521],{"text":1522,"type":730},"The Takeaway",{"type":726,"content":1524},[1525],{"text":1526,"type":730},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":726,"content":1528},[1529,1530,1535],{"text":1368,"type":730},{"text":1370,"type":730,"marks":1531},[1532],{"type":741,"attrs":1533},{"href":1374,"uuid":48,"anchor":48,"custom":1534,"target":745,"linktype":13},{},{"text":1378,"type":730},{"type":726,"content":1537},[1538],{"text":1382,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1540,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1545,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1541,"component":118,"meta_info":1542,"meta_title":7,"block_image":1543,"cover_image":1544,"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},[],[],"2022-09-10 00:00",{"_uid":1549,"title":1411,"plugin":43,"description":1550},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1552,"alt":1411,"name":7,"focus":48,"title":1411,"filename":1553,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1406],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1562,"created_at":1563,"published_at":1564,"updated_at":1565,"id":1566,"uuid":1567,"content":1568,"slug":1795,"full_slug":1796,"sort_by_date":48,"position":1797,"tag_list":1798,"is_startpage":9,"parent_id":1105,"meta_data":48,"group_id":1799,"first_published_at":1800,"release_id":48,"lang":60,"path":1108,"alternates":1801,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1569,"faqs":1570,"title":1562,"topic":1583,"author":1598,"content":1599,"category":1776,"schedule":1784,"component":1091,"meta_info":1785,"cover_image":1789,"description":1793,"contributors":1794},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1571,1575,1579],{"_uid":1572,"answer":1573,"question":1574,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1576,"answer":1577,"question":1578,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1580,"answer":1581,"question":1582,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1584,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1596,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1597,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1585,"component":39,"meta_info":1593,"block_image":1594,"cover_image":1595,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1586,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1591,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1592,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1587,"component":118,"meta_info":1588,"meta_title":7,"block_image":1589,"cover_image":1590,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":1600},[1601,1605,1609,1613,1617,1631,1679,1692,1697,1720,1754,1758,1762,1773],{"type":800,"attrs":1602,"content":1603},{"level":802},[1604],{"text":1574,"type":730},{"type":726,"content":1606},[1607],{"text":1608,"type":730},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":726,"content":1610},[1611],{"text":1612,"type":730},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":800,"attrs":1614,"content":1615},{"level":802},[1616],{"text":1578,"type":730},{"type":726,"content":1618},[1619,1621,1629],{"text":1620,"type":730},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1622,"type":730,"marks":1623},"National Academy of Sports Medicine",[1624,1628],{"type":741,"attrs":1625},{"href":1626,"uuid":48,"anchor":48,"custom":1627,"target":745,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1189},{"text":1630,"type":730}," has a few exercise-related symptoms of overtraining:",{"type":1632,"attrs":1633,"content":1636},"ordered_list",{"order":1634},{"order":1635},1,[1637,1643,1649,1655,1661,1667,1673],{"type":829,"content":1638},[1639],{"type":726,"content":1640},[1641],{"text":1642,"type":730},"A plateau or decline in workout performance or progress",{"type":829,"content":1644},[1645],{"type":726,"content":1646},[1647],{"text":1648,"type":730},"A perception of increased exertion during “normal” or “easy” workouts",{"type":829,"content":1650},[1651],{"type":726,"content":1652},[1653],{"text":1654,"type":730},"Excessive sweating or overheating",{"type":829,"content":1656},[1657],{"type":726,"content":1658},[1659],{"text":1660,"type":730},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":829,"content":1662},[1663],{"type":726,"content":1664},[1665],{"text":1666,"type":730},"A lack of feeling “refreshed” after regular rest and recovery",{"type":829,"content":1668},[1669],{"type":726,"content":1670},[1671],{"text":1672,"type":730},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":829,"content":1674},[1675],{"type":726,"content":1676},[1677],{"text":1678,"type":730},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":726,"content":1680},[1681,1683,1690],{"text":1682,"type":730},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1027,"type":730,"marks":1684},[1685,1689],{"type":741,"attrs":1686},{"href":1687,"uuid":48,"anchor":48,"custom":1688,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1189},{"text":1691,"type":730}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":800,"attrs":1693,"content":1694},{"level":802},[1695],{"text":1696,"type":730},"A Day of Rest",{"type":726,"content":1698},[1699,1701,1709,1710,1718],{"text":1700,"type":730},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1702,"type":730,"marks":1703},"Aaron",[1704,1708],{"type":741,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"custom":1707,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1189},{"text":1465,"type":730},{"text":1711,"type":730,"marks":1712},"Flo",[1713,1717],{"type":741,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1189},{"text":1719,"type":730},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":726,"content":1721},[1722,1724,1732,1734,1742,1744,1752],{"text":1723,"type":730},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1725,"type":730,"marks":1726},"researchers",[1727,1731],{"type":741,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1189},{"text":1733,"type":730}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1735,"type":730,"marks":1736},"FightCamp Trainers",[1737,1741],{"type":741,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1189},{"text":1743,"type":730}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1745,"type":730,"marks":1746},"neurological connections",[1747,1751],{"type":741,"attrs":1748},{"href":1749,"uuid":48,"anchor":48,"custom":1750,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1189},{"text":1753,"type":730},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":726,"content":1755},[1756],{"text":1757,"type":730},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":800,"attrs":1759,"content":1760},{"level":802},[1761],{"text":1021,"type":730},{"type":726,"content":1763},[1764,1765,1771],{"text":1368,"type":730},{"text":1370,"type":730,"marks":1766},[1767,1770],{"type":741,"attrs":1768},{"href":1374,"uuid":48,"anchor":48,"custom":1769,"target":745,"linktype":13},{},{"type":1189},{"text":1772,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1774},[1775],{"text":1382,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1777,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1782,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1783,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1778,"component":118,"meta_info":1779,"meta_title":7,"block_image":1780,"cover_image":1781,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1786,"title":1787,"plugin":43,"description":1788},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1790,"alt":1791,"name":7,"focus":7,"title":1791,"filename":1792,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1406],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1803,"created_at":1804,"published_at":1805,"updated_at":1806,"id":1807,"uuid":1808,"content":1809,"slug":2021,"full_slug":2022,"sort_by_date":48,"position":2023,"tag_list":2024,"is_startpage":9,"parent_id":1105,"meta_data":48,"group_id":2025,"first_published_at":2026,"release_id":48,"lang":60,"path":1108,"alternates":2027,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1810,"faqs":1811,"title":1803,"topic":1828,"author":1843,"content":1844,"category":2005,"schedule":2013,"component":1091,"meta_info":2014,"cover_image":2017,"description":2016,"contributors":2020},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1812,1816,1820,1824],{"_uid":1813,"answer":1814,"question":1815,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1817,"answer":1818,"question":1819,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1821,"answer":1822,"question":1823,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1825,"answer":1826,"question":1827,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1829,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1841,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1830,"component":39,"meta_info":1838,"block_image":1839,"cover_image":1840,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1831,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1832,"component":118,"meta_info":1833,"meta_title":7,"block_image":1834,"cover_image":1835,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":723,"content":1845},[1846,1858,1871,1876,1880,1890,1894,1899,1903,1907,1913,1923,1936,1941,1952,1955,1965,1966,1971,1982,1993,2002],{"type":726,"content":1847},[1848,1850,1856],{"text":1849,"type":730},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1851,"type":730,"marks":1852},"Aaron Swenson",[1853],{"type":741,"attrs":1854},{"href":1706,"uuid":48,"anchor":48,"custom":1855,"target":745,"linktype":13},{},{"text":1857,"type":730}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1163,"attrs":1859},{"id":1860,"body":1861},"0a18151c-90cf-40c6-926a-b258a15847a9",[1862],{"_uid":1863,"link":1864,"image":1866,"title":1868,"component":1870},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1865,"linktype":13,"fieldtype":14,"cached_url":1865},"https://youtu.be/oMc52QTWo1A",{"id":1867,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1869,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":800,"attrs":1872,"content":1873},{"level":802},[1874],{"text":1875,"type":730},"The Rebellious Age",{"type":726,"content":1877},[1878],{"text":1879,"type":730},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1163,"attrs":1881},{"id":1860,"body":1882},[1883],{"url":1884,"_uid":1885,"image":1886,"component":1175,"copyright_details":1889},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1887,"alt":1851,"name":7,"focus":48,"title":1851,"filename":1888,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":726,"content":1891},[1892],{"text":1893,"type":730},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":800,"attrs":1895,"content":1896},{"level":802},[1897],{"text":1898,"type":730},"It’s Time To Spar",{"type":726,"content":1900},[1901],{"text":1902,"type":730},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":726,"content":1904},[1905],{"text":1906,"type":730},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":800,"attrs":1908,"content":1909},{"level":802},[1910,1912],{"text":1911,"type":730},"Humbling Experience and A New Life Path",{"type":1054},{"type":1163,"attrs":1914},{"id":1860,"body":1915},[1916],{"url":1917,"_uid":1918,"image":1919,"component":1175,"copyright_details":1922},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1920,"alt":1851,"name":7,"focus":48,"title":1851,"filename":1921,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":726,"content":1924},[1925,1927,1934],{"text":1926,"type":730},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1928,"type":730,"marks":1929},"body shot",[1930],{"type":741,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"custom":1933,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1935,"type":730}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":800,"attrs":1937,"content":1938},{"level":802},[1939,1940],{"text":1827,"type":730},{"type":1054},{"type":1163,"attrs":1942},{"id":1860,"body":1943},[1944],{"url":1945,"_uid":1946,"image":1947,"component":1175,"copyright_details":1951},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1948,"alt":1949,"name":7,"focus":48,"title":1949,"filename":1950,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":726,"content":1953},[1954],{"text":1826,"type":730},{"type":1163,"attrs":1956},{"id":1957,"body":1958},"ce079800-7842-415f-8625-1c76bcc86c9f",[1959],{"_uid":1960,"text":1961,"image":1962,"author":1963,"component":1964},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":726},{"type":800,"attrs":1967,"content":1968},{"level":802},[1969],{"text":1970,"type":730},"Inspirational FightCamp Trainers",{"type":726,"content":1972},[1973,1975,1980],{"text":1974,"type":730},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1735,"type":730,"marks":1976},[1977],{"type":741,"attrs":1978},{"href":1739,"uuid":48,"anchor":48,"custom":1979,"target":745,"linktype":13},{},{"text":1981,"type":730}," have you covered.",{"type":1163,"attrs":1983},{"id":1860,"body":1984},[1985],{"url":1986,"_uid":1987,"image":1988,"component":1175,"copyright_details":1992},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1989,"alt":1990,"name":7,"focus":48,"title":1990,"filename":1991,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":726,"content":1994},[1995,1996,2001],{"text":1368,"type":730},{"text":1370,"type":730,"marks":1997},[1998],{"type":741,"attrs":1999},{"href":1374,"uuid":48,"anchor":48,"custom":2000,"target":745,"linktype":13},{},{"text":1378,"type":730},{"type":726,"content":2003},[2004],{"text":1382,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2006,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2011,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2012,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2007,"component":118,"meta_info":2008,"meta_title":7,"block_image":2009,"cover_image":2010,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2015,"title":1803,"plugin":43,"description":2016},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2018,"alt":1803,"name":7,"focus":48,"title":1803,"filename":2019,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1406],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2029,"created_at":2030,"published_at":2031,"updated_at":2032,"id":2033,"uuid":2034,"content":2035,"slug":2240,"full_slug":2241,"sort_by_date":48,"position":2242,"tag_list":2243,"is_startpage":9,"parent_id":1105,"meta_data":48,"group_id":2244,"first_published_at":2031,"release_id":48,"lang":60,"path":1108,"alternates":2245,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2036,"faqs":2037,"title":2029,"topic":2054,"author":2069,"content":2070,"category":2222,"schedule":1391,"component":1091,"meta_info":2230,"cover_image":2234,"description":2238,"contributors":2239},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2038,2042,2046,2050],{"_uid":2039,"answer":2040,"question":2041,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2043,"answer":2044,"question":2045,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2047,"answer":2048,"question":2049,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2051,"answer":2052,"question":2053,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2055,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2067,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2068,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2056,"component":39,"meta_info":2064,"block_image":2065,"cover_image":2066,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2057,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2062,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2058,"component":118,"meta_info":2059,"meta_title":7,"block_image":2060,"cover_image":2061,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":2071},[2072,2076,2090,2094,2099,2102,2107,2112,2116,2121,2125,2130,2134,2139,2143,2148,2162,2166,2170,2174,2178,2183,2187,2201,2205,2209,2219],{"type":726,"content":2073},[2074],{"text":2075,"type":730},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":726,"content":2077},[2078,2080,2088],{"text":2079,"type":730},"Running for boxers is a critical element of ",{"text":2081,"type":730,"marks":2082},"roadwork drills",[2083,2087],{"type":741,"attrs":2084},{"href":2085,"uuid":48,"anchor":48,"custom":2086,"target":745,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1189},{"text":2089,"type":730}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":726,"content":2091},[2092],{"text":2093,"type":730},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":800,"attrs":2095,"content":2096},{"level":802},[2097],{"text":2098,"type":730},"Is Running Good for Boxing?",{"type":726,"content":2100},[2101],{"text":2040,"type":730},{"type":800,"attrs":2103,"content":2104},{"level":802},[2105],{"text":2106,"type":730},"Benefits of Running for Boxers",{"type":800,"attrs":2108,"content":2109},{"level":808},[2110],{"text":2111,"type":730},"Builds Endurance & Stamina",{"type":726,"content":2113},[2114],{"text":2115,"type":730},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":800,"attrs":2117,"content":2118},{"level":808},[2119],{"text":2120,"type":730},"Improves Cardiovascular System",{"type":726,"content":2122},[2123],{"text":2124,"type":730},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":800,"attrs":2126,"content":2127},{"level":808},[2128],{"text":2129,"type":730},"Strengthens Lower Body",{"type":726,"content":2131},[2132],{"text":2133,"type":730},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":800,"attrs":2135,"content":2136},{"level":808},[2137],{"text":2138,"type":730},"Teaches Discipline",{"type":726,"content":2140},[2141],{"text":2142,"type":730},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":800,"attrs":2144,"content":2145},{"level":808},[2146],{"text":2147,"type":730},"Enhances Mental Clarity",{"type":726,"content":2149},[2150,2152,2160],{"text":2151,"type":730},"Much like boxing, running can be a form of ",{"text":2153,"type":730,"marks":2154},"meditative movement",[2155,2159],{"type":741,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"custom":2158,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1189},{"text":2161,"type":730}," that clears your head and focuses your mind.",{"type":800,"attrs":2163,"content":2164},{"level":802},[2165],{"text":2049,"type":730},{"type":726,"content":2167},[2168],{"text":2169,"type":730},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":726,"content":2171},[2172],{"text":2173,"type":730},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":726,"content":2175},[2176],{"text":2177,"type":730},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":800,"attrs":2179,"content":2180},{"level":802},[2181],{"text":2182,"type":730},"How Long Should I Be Running for Boxing?",{"type":726,"content":2184},[2185],{"text":2186,"type":730},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":726,"content":2188},[2189,2191,2199],{"text":2190,"type":730},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2192,"type":730,"marks":2193},"10 minutes of running",[2194,2198],{"type":741,"attrs":2195},{"href":2196,"uuid":48,"anchor":48,"custom":2197,"target":745,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1189},{"text":2200,"type":730}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":726,"content":2202},[2203],{"text":2204,"type":730},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":800,"attrs":2206,"content":2207},{"level":802},[2208],{"text":1021,"type":730},{"type":726,"content":2210},[2211,2212,2218],{"text":1368,"type":730},{"text":1370,"type":730,"marks":2213},[2214,2217],{"type":741,"attrs":2215},{"href":1374,"uuid":48,"anchor":48,"custom":2216,"target":745,"linktype":13},{},{"type":1189},{"text":1772,"type":730},{"type":726,"content":2220},[2221],{"text":1382,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2223,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2228,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2229,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2224,"component":118,"meta_info":2225,"meta_title":7,"block_image":2226,"cover_image":2227,"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":2231,"title":2232,"plugin":43,"description":2233},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2235,"alt":2236,"name":7,"focus":7,"title":2236,"filename":2237,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1406],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2247,"created_at":2248,"published_at":2249,"updated_at":2250,"id":2251,"uuid":2252,"content":2253,"slug":2470,"full_slug":2471,"sort_by_date":48,"position":2472,"tag_list":2473,"is_startpage":9,"parent_id":1105,"meta_data":48,"group_id":2474,"first_published_at":2475,"release_id":48,"lang":60,"path":1108,"alternates":2476,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2254,"faqs":2255,"title":2247,"topic":2276,"author":2291,"content":2292,"category":2452,"schedule":2460,"component":1091,"meta_info":2461,"cover_image":2465,"description":2464,"contributors":2469},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2256,2260,2264,2268,2272],{"_uid":2257,"answer":2258,"question":2259,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2261,"answer":2262,"question":2263,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2265,"answer":2266,"question":2267,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2269,"answer":2270,"question":2271,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2273,"answer":2274,"question":2275,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2277,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2289,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2278,"component":39,"meta_info":2286,"block_image":2287,"cover_image":2288,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2279,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2284,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2280,"component":118,"meta_info":2281,"meta_title":7,"block_image":2282,"cover_image":2283,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":2293},[2294,2298,2302,2306,2319,2323,2327,2332,2344,2357,2362,2373,2377,2399,2404,2415,2427,2432,2436,2440,2449],{"type":726,"content":2295},[2296],{"text":2297,"type":730},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":726,"content":2299},[2300],{"text":2301,"type":730},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":800,"attrs":2303,"content":2304},{"level":802},[2305],{"text":2259,"type":730},{"type":726,"content":2307},[2308,2310,2317],{"text":2309,"type":730},"According to the ",{"text":2311,"type":730,"marks":2312},"Mayo Clinic",[2313],{"type":741,"attrs":2314},{"href":2315,"uuid":48,"anchor":48,"custom":2316,"target":745,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2318,"type":730},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":726,"content":2320},[2321],{"text":2322,"type":730},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":726,"content":2324},[2325],{"text":2326,"type":730},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":800,"attrs":2328,"content":2329},{"level":802},[2330],{"text":2331,"type":730},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1163,"attrs":2333},{"id":2334,"body":2335},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2336],{"url":2337,"_uid":2338,"image":2339,"component":1175,"copyright_details":2343},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2340,"alt":2341,"name":7,"focus":48,"title":2341,"filename":2342,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":726,"content":2345},[2346,2348,2355],{"text":2347,"type":730},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2349,"type":730,"marks":2350},"burn more calories",[2351],{"type":741,"attrs":2352},{"href":2353,"uuid":48,"anchor":48,"custom":2354,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2356,"type":730}," even after you’re done working out.",{"type":800,"attrs":2358,"content":2359},{"level":802},[2360],{"text":2361,"type":730},"Kickboxing Is A Full Body Workout",{"type":1163,"attrs":2363},{"id":2334,"body":2364},[2365],{"url":2366,"_uid":2367,"image":2368,"component":1175,"copyright_details":2372},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2369,"alt":2370,"name":7,"focus":48,"title":2370,"filename":2371,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":726,"content":2374},[2375],{"text":2376,"type":730},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":726,"content":2378},[2379,2381,2388,2390,2397],{"text":2380,"type":730},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2382,"type":730,"marks":2383},"all-level lower body workout",[2384],{"type":741,"attrs":2385},{"href":2386,"uuid":48,"anchor":48,"custom":2387,"target":745,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2389,"type":730}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2391,"type":730,"marks":2392},"upper body workout",[2393],{"type":741,"attrs":2394},{"href":2395,"uuid":48,"anchor":48,"custom":2396,"target":745,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2398,"type":730}," led by Flo Master.",{"type":800,"attrs":2400,"content":2401},{"level":802},[2402],{"text":2403,"type":730},"Boxing Can Be Low-Impact",{"type":1163,"attrs":2405},{"id":2334,"body":2406},[2407],{"url":2408,"_uid":2409,"image":2410,"component":1175,"copyright_details":2414},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2411,"alt":2412,"name":7,"focus":48,"title":2412,"filename":2413,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":726,"content":2416},[2417,2419,2425],{"text":2418,"type":730},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. 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