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This way your body gets the maximal level of work done per unit of time. While working with a sparring partner is great training and should be part of your boxing regimen, you don't really get to push yourself to your physical limits due to safety for your partner and yourself. The best way to realize your punching power and speed potential is to train on a punching bag.","Why should you train on a punching bag for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"289d872d-c1c6-4215-a625-4896b397c840","Start in your boxing stance. Throw a quick jab. As your lead hand returns to guard after the jab, throw the Cross. Finish the combo with a Lead Hook","Boxing Punch Combo 1: Jab - Cross - Lead Hook (1 - 2 - 3)",{"_uid":676,"answer":677,"question":678,"component":670},"ee30dc7f-1b55-4850-b123-66f0c712047a","This combo features 2 stages - first a single jab; followed by a 1-2 (jab-cross). Begin in your boxing stance. Throw a jab and fully retract the lead hand back to guard. Throw a 1-2 (jab-cross). The cross starts as you start pulling back the lead hand after the jab","Boxing Punch Combo 2: Jab - Jab - Cross (1 - 1 - 2)",{"_uid":680,"answer":681,"question":682,"component":670},"63408be7-2906-4e8d-8ca9-db15aa29ef7e","Start in your boxing stance. Throw a cross. As the back hand returns to guard rotate your hips and throw a lead hook. Without any pauses in-between, as soon as the hook lands, start rotating in the opposite direction to finish the combo with a cross. All three punches are connected and thrown on the same beat/rhythm","Boxing Punch Combo 3: Cross - Lead Hook - Cross (2 - 3 - 2)",{"_uid":684,"answer":685,"question":686,"component":670},"16bd7e73-0e37-4b5b-baaa-68d66537214c","For the first minute, throw the three punch combinations below on the heavy bag at a moderate speed and level of power. Jab - Cross - Lead Hook (1 - 2 - 3), Jab - Jab - Cross (1 - 1 - 2), Cross - Lead Hook - Cross (2 - 3 - 2)","Boxing Drill 1: Basic Combos (60 seconds) Moderate power, moderate speed",{"_uid":688,"answer":689,"question":690,"component":670},"4f47033a-d94d-4736-85a7-7d5165cd93eb","Using only the straight punches (or uppercuts), throw as many shots as you can for the duration of this interval (30 seconds) as fast as you can. Don't worry too much about power; the point of this interval is to increase your endurance and speed.","Boxing Drill 2: Speed (30 seconds) Moderate/low power, high speed",{"_uid":692,"answer":693,"question":694,"component":670},"9c4b5afe-9db4-4954-9097-a7cbb42b5ad8","The purpose of this exercise is to recover from the previous speed interval. You are still throwing shots, but nowhere near the speed that you did before. Pick random sequences of the same combos. Jab - Cross - Lead Hook (1 - 2 - 3), Jab - Jab - Cross (1 - 1 - 2), Cross - Lead Hook - Cross (2 - 3 - 2)","Boxing Drill 3: Basic Combos (60 seconds) Moderate power, moderate speed",{"_uid":696,"answer":697,"question":698,"component":670},"231304a3-aa81-43e6-90d8-37f4eca4a6b1","This is the last interval of the round. Here, throw every punch with maximal power. Shanie recommends throwing hooks, but you can also use uppercuts. Don't worry about speed; instead focus on delivering the maximum amount of power with every shot.","Boxing Drill 4: Power (30 seconds) High power, moderate speed",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":700,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":133,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":722,"_uid":723,"name":724,"photo":725,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":729,"social_link_linkedin":7,"social_link_instagram":730,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":726,"alt":724,"name":7,"focus":48,"title":724,"filename":727,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":739,"content":740},"doc",[741,784,800,806,820,827,834,844,882,888,897,901,929,935,944,978,983,1003,1017,1021,1026,1030,1038,1042,1059,1067,1070,1076,1080,1097,1105,1121,1126,1130,1157,1162],{"type":742,"content":743},"paragraph",[744,747,753,761,766,768,772,778,782],{"text":745,"type":746},"The primary reason why training on a ","text",{"text":748,"type":746,"marks":749}," ",[750],{"type":751,"attrs":752},"styled",{"class":7},{"text":754,"type":746,"marks":755},"punching bag",[756],{"type":757,"attrs":758},"link",{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips","_blank",{"text":762,"type":746,"marks":763},"  ",[764],{"type":751,"attrs":765},{"class":7},{"text":767,"type":746},"is so effective for Boxing is that it provides you with a target that you can hit as hard, as fast, and as often as you want. This way your body gets the maximal level of work done per unit of time. While working with a ",{"text":748,"type":746,"marks":769},[770],{"type":751,"attrs":771},{"class":7},{"text":773,"type":746,"marks":774},"sparring",[775],{"type":757,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://youtu.be/CBl-nLp-yog",{"text":762,"type":746,"marks":779},[780],{"type":751,"attrs":781},{"class":7},{"text":783,"type":746},"partner is great training and should be part of your boxing regimen, you don't really get to push yourself to your physical limits due to safety for your partner and yourself.",{"type":742,"content":785},[786,788,792,798],{"text":787,"type":746},"That being said, the best way to realize your punching power and speed potential is to ",{"text":748,"type":746,"marks":789},[790],{"type":751,"attrs":791},{"class":7},{"text":793,"type":746,"marks":794},"train on a punching bag",[795],{"type":757,"attrs":796},{"href":797,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-training-with-a-punching-bag",{"text":799,"type":746},".",{"type":742,"content":801},[802,804],{"text":803,"type":746},"In this video, FightCamp Trainer Shanie Smash demonstrates 3 (three) boxing combinations to incorporate into your training, as well as a drill that will help you build on your punching power and speed.",{"type":805},"hard_break",{"type":807,"attrs":808},"blok",{"id":809,"body":810},"ca7bb59b-f253-4fbe-a053-f846c02ebc6b",[811],{"_uid":812,"link":813,"image":815,"title":817,"component":819},"i-678c223f-b85a-4d32-9bc9-90a922a0e549",{"id":7,"url":814,"linktype":13,"fieldtype":14,"cached_url":814},"https://youtu.be/ZnExFTJqCUc",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},3397177,"3 Punching Bag Combos | Speed & Power Training","https://a.storyblok.com/f/115220/1244x700/87d1e058e5/3-punching-bag-combos-for-speed-and-power-youtube-video.jpg","image_video_link",{"type":821,"attrs":822,"content":824},"heading",{"level":823},2,[825],{"text":826,"type":746},"The Boxing Punch Combinations",{"type":821,"attrs":828,"content":830},{"level":829},3,[831,833],{"text":832,"type":746},"Jab - Cross - Lead Hook (1 - 2 - 3)",{"type":805},{"type":807,"attrs":835},{"id":809,"body":836},[837],{"_uid":838,"image":839,"component":843},"i-2ae5a055-2c78-4596-a890-521de09b10dc",{"id":840,"alt":841,"name":7,"focus":48,"title":841,"filename":842,"copyright":7,"fieldtype":50},3397225,"Shanie Smash Throwing a Jab Punch","https://a.storyblok.com/f/115220/1380x700/5cc2ff3624/jab_punch.jpg","content_image",{"type":845,"content":846},"bullet_list",[847,864,870,876],{"type":848,"content":849},"list_item",[850],{"type":742,"content":851},[852,854,858],{"text":853,"type":746},"Start in your ",{"text":748,"type":746,"marks":855},[856],{"type":751,"attrs":857},{"class":7},{"text":859,"type":746,"marks":860},"boxing stance",[861],{"type":757,"attrs":862},{"href":863,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"type":848,"content":865},[866],{"type":742,"content":867},[868],{"text":869,"type":746},"Throw a quick jab",{"type":848,"content":871},[872],{"type":742,"content":873},[874],{"text":875,"type":746},"As your lead hand returns to guard after the jab, throw the cross",{"type":848,"content":877},[878],{"type":742,"content":879},[880],{"text":881,"type":746},"Finish the combo with a lead hook",{"type":821,"attrs":883,"content":884},{"level":829},[885,887],{"text":886,"type":746},"Jab - Jab - Cross (1 - 1 - 2)",{"type":805},{"type":807,"attrs":889},{"id":809,"body":890},[891],{"_uid":892,"image":893,"component":843},"i-e10a6ff6-1220-4d66-a7be-54cf294b9a0c",{"id":894,"alt":895,"name":7,"focus":48,"title":895,"filename":896,"copyright":7,"fieldtype":50},3397228,"Shanie Smash Throwing a Cross Punch","https://a.storyblok.com/f/115220/1380x700/4e15eb3a04/cross_punch.jpg",{"type":742,"content":898},[899],{"text":900,"type":746},"This combo features 2 stages - first a single jab; followed by a 1-2 (jab-cross).",{"type":845,"content":902},[903,909,915],{"type":848,"content":904},[905],{"type":742,"content":906},[907],{"text":908,"type":746},"Begin in your boxing stance",{"type":848,"content":910},[911],{"type":742,"content":912},[913],{"text":914,"type":746},"Throw a jab and fully retract the lead hand back to guard",{"type":848,"content":916},[917,921],{"type":742,"content":918},[919],{"text":920,"type":746},"Throw a 1-2 (jab-cross)",{"type":845,"content":922},[923],{"type":848,"content":924},[925],{"type":742,"content":926},[927],{"text":928,"type":746},"The cross starts as you start pulling back the lead hand after the jab",{"type":821,"attrs":930,"content":931},{"level":829},[932,934],{"text":933,"type":746},"Cross - Lead Hook - Cross (2 - 3 - 2)",{"type":805},{"type":807,"attrs":936},{"id":809,"body":937},[938],{"_uid":939,"image":940,"component":843},"i-46b77e35-99f1-4d5c-b85d-5107469fdae7",{"id":941,"alt":942,"name":7,"focus":48,"title":942,"filename":943,"copyright":7,"fieldtype":50},3397232,"Shanie Smash Throwing a Hook Punch","https://a.storyblok.com/f/115220/1380x700/4d66b51e6e/hook_punch.jpg",{"type":845,"content":945},[946,952,958,964],{"type":848,"content":947},[948],{"type":742,"content":949},[950],{"text":951,"type":746},"Start in your boxing stance",{"type":848,"content":953},[954],{"type":742,"content":955},[956],{"text":957,"type":746},"Throw a cross",{"type":848,"content":959},[960],{"type":742,"content":961},[962],{"text":963,"type":746},"As the back hand returns to guard rotate your hips and throw a lead hook",{"type":848,"content":965},[966,970],{"type":742,"content":967},[968],{"text":969,"type":746},"Without any pauses in-between, as soon as the hook lands, start rotating in the opposite direction to finish the combo with a cross",{"type":845,"content":971},[972],{"type":848,"content":973},[974],{"type":742,"content":975},[976],{"text":977,"type":746},"All three punches are connected and thrown on the same beat/rhythm",{"type":821,"attrs":979,"content":980},{"level":823},[981],{"text":982,"type":746},"Boxing Drill",{"type":742,"content":984},[985,987,991,997,1001],{"text":986,"type":746},"What we want to achieve with this type of boxing drill is to improve our ",{"text":748,"type":746,"marks":988},[989],{"type":751,"attrs":990},{"class":7},{"text":992,"type":746,"marks":993},"punching speed",[994],{"type":757,"attrs":995},{"href":996,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-boxing-guide-to-punching-speed",{"text":762,"type":746,"marks":998},[999],{"type":751,"attrs":1000},{"class":7},{"text":1002,"type":746},"and increase our punching power. We do this through interval drills that condition our body's musculature, AND this improves your Lactate Threshold Level (a.k.a. Lactate Inflection Point).",{"type":742,"content":1004},[1005,1007,1011],{"text":1006,"type":746},"Lactate inflection point (LIP), is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to increase rapidly. It is often expressed as 85% of maximum heart rate or 75% of maximum oxygen intake. When exercising at or below the lactate threshold, any lactate produced by the muscles is removed by the body without it building up. — ",{"text":748,"type":746,"marks":1008},[1009],{"type":751,"attrs":1010},{"class":7},{"text":1012,"type":746,"marks":1013},"Wikipedia",[1014],{"type":757,"attrs":1015},{"href":1016,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://en.wikipedia.org/wiki/Lactate_threshold",{"type":742,"content":1018},[1019],{"text":1020,"type":746},"More simply put, the lactate threshold level is the threshold of exercise intensity beyond which you will be very sore on the next day.",{"type":821,"attrs":1022,"content":1023},{"level":823},[1024],{"text":1025,"type":746},"Basic Round",{"type":742,"content":1027},[1028],{"text":1029,"type":746},"This workout is divided into 3-minute rounds with the number of rounds varying by level of preparation. Each round is split into the following intervals:",{"type":821,"attrs":1031,"content":1032},{"level":829},[1033,1035,1036],{"text":1034,"type":746},"Basic Combos (60 seconds)",{"type":805},{"text":1037,"type":746},"Moderate power, moderate speed",{"type":742,"content":1039},[1040],{"text":1041,"type":746},"For the first minute, throw the three punch combinations above on the heavy bag at a moderate speed and level of power.",{"type":845,"content":1043},[1044,1049,1054],{"type":848,"content":1045},[1046],{"type":742,"content":1047},[1048],{"text":832,"type":746},{"type":848,"content":1050},[1051],{"type":742,"content":1052},[1053],{"text":886,"type":746},{"type":848,"content":1055},[1056],{"type":742,"content":1057},[1058],{"text":933,"type":746},{"type":821,"attrs":1060,"content":1061},{"level":829},[1062,1064,1065],{"text":1063,"type":746},"Speed (30 seconds)",{"type":805},{"text":1066,"type":746},"Moderate/low power, high speed",{"type":742,"content":1068},[1069],{"text":689,"type":746},{"type":821,"attrs":1071,"content":1072},{"level":829},[1073,1074,1075],{"text":1034,"type":746},{"type":805},{"text":1037,"type":746},{"type":742,"content":1077},[1078],{"text":1079,"type":746},"The purpose of this exercise is to recover from the previous speed interval. You are still throwing shots, but nowhere near the speed that you did before. Pick random sequences of the same combos.",{"type":845,"content":1081},[1082,1087,1092],{"type":848,"content":1083},[1084],{"type":742,"content":1085},[1086],{"text":832,"type":746},{"type":848,"content":1088},[1089],{"type":742,"content":1090},[1091],{"text":886,"type":746},{"type":848,"content":1093},[1094],{"type":742,"content":1095},[1096],{"text":933,"type":746},{"type":821,"attrs":1098,"content":1099},{"level":829},[1100,1102,1103],{"text":1101,"type":746},"Power (30 seconds)",{"type":805},{"text":1104,"type":746},"High power, moderate speed",{"type":742,"content":1106},[1107,1109,1113,1119],{"text":1108,"type":746},"This is the last interval of the round. Here, throw every punch with maximal power. Shanie recommends throwing hooks, but you can also use ",{"text":748,"type":746,"marks":1110},[1111],{"type":751,"attrs":1112},{"class":7},{"text":1114,"type":746,"marks":1115},"uppercuts",[1116],{"type":757,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"text":1120,"type":746},". Don't worry about speed; instead focus on delivering the maximum amount of power with every shot.",{"type":821,"attrs":1122,"content":1123},{"level":829},[1124],{"text":1125,"type":746},"Repeat!",{"type":742,"content":1127},[1128],{"text":1129,"type":746},"Now for the real challenge: how many rounds can you do? As you build up your endurance, you will be able to increase the number of rounds. Give yourself one minute rest in between rounds to recover.",{"type":742,"content":1131},[1132,1134,1138,1144,1146,1150,1156],{"text":1133,"type":746},"And there you have it -- everything you need to build your punching power, speed, and endurance. Practice what you just learned and you will get stronger and faster. You will be able to fight longer, and you will carry your speed and power over into the championship rounds. Incorporate the drill above into your training and you will be sure to see progress. For more pro tips and exercises to enhance your ",{"text":748,"type":746,"marks":1135},[1136],{"type":751,"attrs":1137},{"class":7},{"text":1139,"type":746,"marks":1140},"at-home boxing training",[1141],{"type":757,"attrs":1142},{"href":1143,"uuid":48,"anchor":48,"target":760,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1145,"type":746},", subscribe to FightCamp's ",{"text":748,"type":746,"marks":1147},[1148],{"type":751,"attrs":1149},{"class":7},{"text":1151,"type":746,"marks":1152},"YouTube Channel",[1153],{"type":757,"attrs":1154},{"href":1155,"uuid":48,"anchor":48,"target":760,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":799,"type":746},{"type":821,"attrs":1158,"content":1159},{"level":829},[1160],{"text":1161,"type":746},"Related Articles",{"type":742,"content":1163},[1164,1169,1170,1176,1177,1182,1183,1188,1189],{"text":1165,"type":746,"marks":1166},"Why You Should Start Training With a Punching Bag",[1167],{"type":757,"attrs":1168},{"href":797,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":805},{"text":1171,"type":746,"marks":1172},"3 Exercises To Increase Punching Power - No Equipment Needed",[1173],{"type":757,"attrs":1174},{"href":1175,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed",{"type":805},{"text":1178,"type":746,"marks":1179},"The Ultimate Guide To Punching Speed",[1180],{"type":757,"attrs":1181},{"href":996,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":805},{"text":1184,"type":746,"marks":1185},"How To Train On a Heavy Bag: Boxing Tips",[1186],{"type":757,"attrs":1187},{"href":759,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":805},{"text":1190,"type":746,"marks":1191},"Boxing 101: 3-Punch Combos",[1192],{"type":757,"attrs":1193},{"href":1194,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1196,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1201,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1202,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1197,"component":118,"meta_info":1198,"meta_title":7,"block_image":1199,"cover_image":1200,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-09-16 00:00","article",{"_uid":1206,"title":657,"plugin":43,"description":1207},"449e3ede-3d58-40c4-9a0b-8e72d7c84258","Build up your punching power and speed on the heavy bag. Learn these three (3) boxing combos and a boxing drill to take your boxer training to the next level.",{"id":1209,"alt":657,"name":7,"focus":48,"title":657,"filename":1210,"copyright":7,"fieldtype":50},3397158,"https://a.storyblok.com/f/115220/2400x990/ae8e198b92/3-punching-bag-combos-for-speed-and-power.jpg",[],"3-punching-bag-combos-for-speed-and-power","blogs/3-punching-bag-combos-for-speed-and-power",-1000,[],60887917,"d8a969cc-ce2f-448c-8001-4b27abc0a7db","2021-09-16T12:28:00.000Z",[],["Reactive",1221],[1222,1516,1841,2082,2255,2495],{"name":1223,"created_at":1224,"published_at":1225,"updated_at":1226,"id":1227,"uuid":1228,"content":1229,"slug":1507,"full_slug":1508,"sort_by_date":48,"position":1509,"tag_list":1510,"is_startpage":9,"parent_id":1216,"meta_data":48,"group_id":1512,"first_published_at":1513,"release_id":48,"lang":60,"path":1514,"alternates":1515,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1230,"faqs":1231,"title":1223,"topic":1248,"author":1263,"content":1264,"category":1488,"schedule":1496,"component":1204,"meta_info":1497,"cover_image":1501,"description":1505,"contributors":1506},"0970fa5a-5687-49ba-9c33-b7285372264c",[1232,1236,1240,1244],{"_uid":1233,"answer":1234,"question":1235,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1237,"answer":1238,"question":1239,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1241,"answer":1242,"question":1243,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1245,"answer":1246,"question":1247,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1249,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1261,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1250,"component":39,"meta_info":1258,"block_image":1259,"cover_image":1260,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1251,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1256,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1252,"component":118,"meta_info":1253,"meta_title":7,"block_image":1254,"cover_image":1255,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":739,"content":1265},[1266,1271,1291,1296,1301,1305,1337,1341,1346,1356,1376,1380,1385,1389,1415,1419,1445,1449,1454,1466,1471,1484],{"type":821,"attrs":1267,"content":1268},{"level":823},[1269],{"text":1270,"type":746},"How to Get Better Head Movement in Boxing",{"type":742,"content":1272},[1273,1275,1282,1284,1289],{"text":1274,"type":746},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1276,"type":746,"marks":1277},"movements",[1278],{"type":757,"attrs":1279},{"href":1280,"uuid":48,"anchor":48,"custom":1281,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1283,"type":746}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1285,"type":746,"marks":1286},"employ",[1287],{"type":1288},"italic",{"text":1290,"type":746}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":821,"attrs":1292,"content":1293},{"level":823},[1294],{"text":1295,"type":746},"3 Boxing Head Movement Drills",{"type":821,"attrs":1297,"content":1298},{"level":829},[1299],{"text":1300,"type":746},"The 5 Point Pivot Drill",{"type":742,"content":1302},[1303],{"text":1304,"type":746},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":845,"content":1306},[1307,1313,1319,1325,1331],{"type":848,"content":1308},[1309],{"type":742,"content":1310},[1311],{"text":1312,"type":746},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":848,"content":1314},[1315],{"type":742,"content":1316},[1317],{"text":1318,"type":746},"Weave under to the other side (to avoid hooks)",{"type":848,"content":1320},[1321],{"type":742,"content":1322},[1323],{"text":1324,"type":746},"Pull back/sway (good for avoiding uppercuts)",{"type":848,"content":1326},[1327],{"type":742,"content":1328},[1329],{"text":1330,"type":746},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":848,"content":1332},[1333],{"type":742,"content":1334},[1335],{"text":1336,"type":746},"Throw a punch (it's important that defense and offense are fluid) ",{"type":742,"content":1338},[1339],{"text":1340,"type":746},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":821,"attrs":1342,"content":1343},{"level":829},[1344],{"text":1345,"type":746},"Frame and Shoot Drill",{"type":742,"content":1347},[1348,1350,1354],{"text":1349,"type":746},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1351,"type":746,"marks":1352},"will",[1353],{"type":1288},{"text":1355,"type":746}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":845,"content":1357},[1358,1364,1370],{"type":848,"content":1359},[1360],{"type":742,"content":1361},[1362],{"text":1363,"type":746},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":848,"content":1365},[1366],{"type":742,"content":1367},[1368],{"text":1369,"type":746},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":848,"content":1371},[1372],{"type":742,"content":1373},[1374],{"text":1375,"type":746},"Once you know what feels best, throw a punch from that position. ",{"type":742,"content":1377},[1378],{"text":1379,"type":746},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":821,"attrs":1381,"content":1382},{"level":829},[1383],{"text":1384,"type":746},"The Line Drill",{"type":742,"content":1386},[1387],{"text":1388,"type":746},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":845,"content":1390},[1391,1397,1403,1409],{"type":848,"content":1392},[1393],{"type":742,"content":1394},[1395],{"text":1396,"type":746},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":848,"content":1398},[1399],{"type":742,"content":1400},[1401],{"text":1402,"type":746}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":848,"content":1404},[1405],{"type":742,"content":1406},[1407],{"text":1408,"type":746},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":848,"content":1410},[1411],{"type":742,"content":1412},[1413],{"text":1414,"type":746},"Repeat step 1",{"type":742,"content":1416},[1417],{"text":1418,"type":746},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":845,"content":1420},[1421,1427,1433,1439],{"type":848,"content":1422},[1423],{"type":742,"content":1424},[1425],{"text":1426,"type":746},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":848,"content":1428},[1429],{"type":742,"content":1430},[1431],{"text":1432,"type":746},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":848,"content":1434},[1435],{"type":742,"content":1436},[1437],{"text":1438,"type":746},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":848,"content":1440},[1441],{"type":742,"content":1442},[1443],{"text":1444,"type":746},"Return to neutral and repeat the sequence",{"type":742,"content":1446},[1447],{"text":1448,"type":746},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":821,"attrs":1450,"content":1451},{"level":823},[1452],{"text":1453,"type":746},"Keep Your Head Moving",{"type":742,"content":1455},[1456,1458,1464],{"text":1457,"type":746},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1276,"type":746,"marks":1459},[1460],{"type":757,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1465,"type":746}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":821,"attrs":1467,"content":1468},{"level":823},[1469],{"text":1470,"type":746},"Train Like a Fighter",{"type":742,"content":1472},[1473,1475,1482],{"text":1474,"type":746},"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":1476,"type":746,"marks":1477},"FightCamp",[1478],{"type":757,"attrs":1479},{"href":1480,"uuid":48,"anchor":48,"custom":1481,"target":760,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1483,"type":746}," 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":742,"content":1485},[1486],{"text":1487,"type":746},"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":1489,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1494,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1490,"component":118,"meta_info":1491,"meta_title":7,"block_image":1492,"cover_image":1493,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1498,"title":1499,"plugin":43,"description":1500},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1502,"alt":1503,"name":7,"focus":7,"title":1503,"filename":1504,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1511],"featured","0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],{"name":1517,"created_at":1518,"published_at":1519,"updated_at":1520,"id":1521,"uuid":1522,"content":1523,"slug":1835,"full_slug":1836,"sort_by_date":48,"position":1837,"tag_list":1838,"is_startpage":9,"parent_id":1216,"meta_data":48,"group_id":1839,"first_published_at":1519,"release_id":48,"lang":60,"path":1514,"alternates":1840,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1524,"faqs":1525,"title":1517,"topic":1558,"author":1573,"content":1574,"category":1817,"schedule":1825,"component":1204,"meta_info":1826,"cover_image":1830,"description":1829,"contributors":1834},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1526,1530,1534,1538,1542,1546,1550,1554],{"_uid":1527,"answer":1528,"question":1529,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1531,"answer":1532,"question":1533,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1535,"answer":1536,"question":1537,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1539,"answer":1540,"question":1541,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1543,"answer":1544,"question":1545,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1547,"answer":1548,"question":1549,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1551,"answer":1552,"question":1553,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1555,"answer":1556,"question":1557,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1559,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1571,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1572,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1560,"component":39,"meta_info":1568,"block_image":1569,"cover_image":1570,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1561,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1566,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1562,"component":118,"meta_info":1563,"meta_title":7,"block_image":1564,"cover_image":1565,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":739,"content":1575},[1576,1596,1600,1604,1609,1613,1626,1646,1650,1660,1663,1668,1679,1699,1704,1714,1742,1747,1757,1769,1774,1801,1805,1813],{"type":742,"content":1577},[1578,1580,1586,1588,1594],{"text":1579,"type":746},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1581,"type":746,"marks":1582},"over two hours each day",[1583],{"type":757,"attrs":1584},{"href":1585,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1587,"type":746}," on social media. The ",{"text":1589,"type":746,"marks":1590},"CDC",[1591],{"type":757,"attrs":1592},{"href":1593,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1595,"type":746}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":742,"content":1597},[1598],{"text":1599,"type":746},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":742,"content":1601},[1602],{"text":1603,"type":746},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":821,"attrs":1605,"content":1606},{"level":823},[1607],{"text":1608,"type":746},"Benefits of a 30-Minute Boxing Workout",{"type":821,"attrs":1610,"content":1611},{"level":829},[1612],{"text":1537,"type":746},{"type":807,"attrs":1614},{"id":1615,"body":1616},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1617],{"url":1618,"_uid":1620,"image":1621,"component":843,"copyright_details":1625},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1622,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1624,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":742,"content":1627},[1628,1630,1636,1638,1644],{"text":1629,"type":746},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1631,"type":746,"marks":1632},"heavy bag",[1633],{"type":757,"attrs":1634},{"href":1635,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1637,"type":746},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1639,"type":746,"marks":1640},"fantastic shape",[1641],{"type":757,"attrs":1642},{"href":1643,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1645,"type":746},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":821,"attrs":1647,"content":1648},{"level":829},[1649],{"text":1541,"type":746},{"type":807,"attrs":1651},{"id":1615,"body":1652},[1653],{"url":1654,"_uid":1655,"image":1656,"component":843,"copyright_details":1659},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1657,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1658,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":742,"content":1661},[1662],{"text":1540,"type":746},{"type":821,"attrs":1664,"content":1665},{"level":829},[1666],{"text":1667,"type":746},"Stress Relief",{"type":807,"attrs":1669},{"id":1615,"body":1670},[1671],{"url":1672,"_uid":1673,"image":1674,"component":843,"copyright_details":1678},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1675,"alt":1676,"name":7,"focus":48,"title":1676,"filename":1677,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":742,"content":1680},[1681,1683,1689,1691,1697],{"text":1682,"type":746},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1684,"type":746,"marks":1685},"unleashing that stress",[1686],{"type":757,"attrs":1687},{"href":1688,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1690,"type":746}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1692,"type":746,"marks":1693},"safe and healthy outlet",[1694],{"type":757,"attrs":1695},{"href":1696,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1698,"type":746}," for anyone who has ever felt the need to just get it all out.",{"type":821,"attrs":1700,"content":1701},{"level":829},[1702],{"text":1703,"type":746},"Mental Wellness",{"type":807,"attrs":1705},{"id":1615,"body":1706},[1707],{"url":1708,"_uid":1709,"image":1710,"component":843,"copyright_details":1713},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1711,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1712,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":742,"content":1715},[1716,1718,1724,1726,1732,1734,1740],{"text":1717,"type":746},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1719,"type":746,"marks":1720},"prevent age-related cognitive decline",[1721],{"type":757,"attrs":1722},{"href":1723,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1725,"type":746},". Studies have also shown that as little as ",{"text":1727,"type":746,"marks":1728},"15 minutes per day",[1729],{"type":757,"attrs":1730},{"href":1731,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1733,"type":746}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1735,"type":746,"marks":1736},"regulate your emotional well-being",[1737],{"type":757,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1741,"type":746}," over time with consistent workouts.",{"type":821,"attrs":1743,"content":1744},{"level":829},[1745],{"text":1746,"type":746},"Convenience",{"type":807,"attrs":1748},{"id":1615,"body":1749},[1750],{"url":1751,"_uid":1752,"image":1753,"component":843,"copyright_details":1756},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1754,"alt":1623,"name":7,"focus":48,"title":1623,"filename":1755,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":742,"content":1758},[1759,1761,1767],{"text":1760,"type":746},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1762,"type":746,"marks":1763},"boxing training at home",[1764],{"type":757,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1768,"type":746},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":821,"attrs":1770,"content":1771},{"level":823},[1772],{"text":1773,"type":746},"30-Minute Throwdown",{"type":742,"content":1775},[1776,1778,1784,1786,1792,1794,1799],{"text":1777,"type":746},"You can start getting all the benefits of ",{"text":1779,"type":746,"marks":1780},"boxing at home",[1781],{"type":757,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1785,"type":746}," with no equipment at all. ",{"text":1787,"type":746,"marks":1788},"Shadowboxing",[1789],{"type":757,"attrs":1790},{"href":1791,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1793,"type":746}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1631,"type":746,"marks":1795},[1796],{"type":757,"attrs":1797},{"href":1798,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1800,"type":746}," to your home gym can be life-changing.",{"type":821,"attrs":1802,"content":1803},{"level":823},[1804],{"text":1470,"type":746},{"type":742,"content":1806},[1807,1808,1812],{"text":1474,"type":746},{"text":1476,"type":746,"marks":1809},[1810],{"type":757,"attrs":1811},{"href":1480,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":1483,"type":746},{"type":742,"content":1814},[1815],{"text":1816,"type":746},"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":1818,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1823,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1819,"component":118,"meta_info":1820,"meta_title":7,"block_image":1821,"cover_image":1822,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1827,"title":1828,"plugin":43,"description":1829},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1831,"alt":1832,"name":7,"focus":48,"title":1832,"filename":1833,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1511],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1842,"created_at":1843,"published_at":1844,"updated_at":1845,"id":1846,"uuid":1847,"content":1848,"slug":2075,"full_slug":2076,"sort_by_date":48,"position":2077,"tag_list":2078,"is_startpage":9,"parent_id":1216,"meta_data":48,"group_id":2079,"first_published_at":2080,"release_id":48,"lang":60,"path":1514,"alternates":2081,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1849,"faqs":1850,"title":1842,"topic":1859,"author":1874,"content":1875,"category":2056,"schedule":2064,"component":1204,"meta_info":2065,"cover_image":2069,"description":2073,"contributors":2074},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1851,1855],{"_uid":1852,"answer":1853,"question":1854,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1856,"answer":1857,"question":1858,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1860,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1872,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1861,"component":39,"meta_info":1869,"block_image":1870,"cover_image":1871,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1863,"component":118,"meta_info":1864,"meta_title":7,"block_image":1865,"cover_image":1866,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":739,"content":1876},[1877,1882,1886,1891,1895,1900,1904,1930,1935,1939,1944,1948,1953,1957,1962,1975,1980,1993,1998,2002,2007,2011,2016,2020,2025,2029,2034,2038,2043],{"type":821,"attrs":1878,"content":1879},{"level":823},[1880],{"text":1881,"type":746},"Staying Safe While Exercising in the Cold",{"type":742,"content":1883},[1884],{"text":1885,"type":746},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":821,"attrs":1887,"content":1888},{"level":829},[1889],{"text":1890,"type":746},"Watch the Windchill",{"type":742,"content":1892},[1893],{"text":1894,"type":746},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":821,"attrs":1896,"content":1897},{"level":829},[1898],{"text":1899,"type":746},"Protect Your Extremities",{"type":742,"content":1901},[1902],{"text":1903,"type":746},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":845,"content":1905},[1906,1912,1918,1924],{"type":848,"content":1907},[1908],{"type":742,"content":1909},[1910],{"text":1911,"type":746},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":848,"content":1913},[1914],{"type":742,"content":1915},[1916],{"text":1917,"type":746},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":848,"content":1919},[1920],{"type":742,"content":1921},[1922],{"text":1923,"type":746},"Wear a hat or headband that covers your ears",{"type":848,"content":1925},[1926],{"type":742,"content":1927},[1928],{"text":1929,"type":746},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":821,"attrs":1931,"content":1932},{"level":829},[1933],{"text":1934,"type":746},"Wear Layers",{"type":742,"content":1936},[1937],{"text":1938,"type":746},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":821,"attrs":1940,"content":1941},{"level":829},[1942],{"text":1943,"type":746},"Don’t Forget Sunscreen",{"type":742,"content":1945},[1946],{"text":1947,"type":746},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":821,"attrs":1949,"content":1950},{"level":823},[1951],{"text":1952,"type":746},"Getting Motivated to Workout in the Cold ",{"type":742,"content":1954},[1955],{"text":1956,"type":746},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":821,"attrs":1958,"content":1959},{"level":829},[1960],{"text":1961,"type":746},"Invest in New Activewear",{"type":742,"content":1963},[1964,1966,1973],{"text":1965,"type":746},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1967,"type":746,"marks":1968},"new workout gear",[1969],{"type":757,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"custom":1972,"target":760,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1974,"type":746}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":821,"attrs":1976,"content":1977},{"level":829},[1978],{"text":1979,"type":746},"Find a Workout Buddy",{"type":742,"content":1981},[1982,1984,1991],{"text":1983,"type":746},"Accountability! Accountability! Accountability! Finding a ",{"text":1985,"type":746,"marks":1986},"workout buddy",[1987],{"type":757,"attrs":1988},{"href":1989,"uuid":48,"anchor":48,"custom":1990,"target":760,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1992,"type":746}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":821,"attrs":1994,"content":1995},{"level":829},[1996],{"text":1997,"type":746},"Benefits of Working Out in the Cold",{"type":742,"content":1999},[2000],{"text":2001,"type":746},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":821,"attrs":2003,"content":2004},{"level":829},[2005],{"text":2006,"type":746},"Combat Seasonal Affective Disorder",{"type":742,"content":2008},[2009],{"text":2010,"type":746},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":821,"attrs":2012,"content":2013},{"level":829},[2014],{"text":2015,"type":746},"Boost Your Immune System",{"type":742,"content":2017},[2018],{"text":2019,"type":746},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":821,"attrs":2021,"content":2022},{"level":829},[2023],{"text":2024,"type":746},"Diverse Training Options",{"type":742,"content":2026},[2027],{"text":2028,"type":746},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":821,"attrs":2030,"content":2031},{"level":829},[2032],{"text":2033,"type":746},"Burn More Calories",{"type":742,"content":2035},[2036],{"text":2037,"type":746},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":821,"attrs":2039,"content":2040},{"level":823},[2041],{"text":2042,"type":746},"Train Like a Fighter in the Cold",{"type":742,"content":2044},[2045,2047,2054],{"text":2046,"type":746},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1476,"type":746,"marks":2048},[2049,2052],{"type":757,"attrs":2050},{"href":1480,"uuid":48,"anchor":48,"custom":2051,"target":760,"linktype":13},{},{"type":2053},"underline",{"text":2055,"type":746}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":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},[],[],"2023-01-29 00:00",{"_uid":2066,"title":2067,"plugin":43,"description":2068},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2070,"alt":2071,"name":7,"focus":7,"title":2071,"filename":2072,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1511],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2083,"created_at":2084,"published_at":2085,"updated_at":2086,"id":2087,"uuid":2088,"content":2089,"slug":2249,"full_slug":2250,"sort_by_date":48,"position":2251,"tag_list":2252,"is_startpage":9,"parent_id":1216,"meta_data":48,"group_id":2253,"first_published_at":2085,"release_id":48,"lang":60,"path":1514,"alternates":2254,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2090,"faqs":2091,"title":2083,"topic":2108,"author":1263,"content":2123,"category":2230,"schedule":2238,"component":1204,"meta_info":2239,"cover_image":2243,"description":2247,"contributors":2248},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2092,2096,2100,2104],{"_uid":2093,"answer":2094,"question":2095,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2097,"answer":2098,"question":2099,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2101,"answer":2102,"question":2103,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2105,"answer":2106,"question":2107,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2109,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2121,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2110,"component":39,"meta_info":2118,"block_image":2119,"cover_image":2120,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2111,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"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":739,"content":2124},[2125,2129,2134,2153,2158,2162,2167,2170,2175,2186,2191,2204,2209,2213,2217,2227],{"type":742,"content":2126},[2127],{"text":2128,"type":746},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":821,"attrs":2130,"content":2131},{"level":823},[2132],{"text":2133,"type":746},"Practice, Practice, Practice",{"type":742,"content":2135},[2136,2138,2142,2144,2151],{"text":2137,"type":746},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2139,"type":746,"marks":2140},"always",[2141],{"type":1288},{"text":2143,"type":746}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2145,"type":746,"marks":2146},"mirror",[2147],{"type":757,"attrs":2148},{"href":2149,"uuid":48,"anchor":48,"custom":2150,"target":760,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2152,"type":746}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":821,"attrs":2154,"content":2155},{"level":829},[2156],{"text":2157,"type":746},"Shoulder Touch Drill",{"type":742,"content":2159},[2160],{"text":2161,"type":746},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":821,"attrs":2163,"content":2164},{"level":829},[2165],{"text":2166,"type":746},"Cobra Bag",{"type":742,"content":2168},[2169],{"text":2098,"type":746},{"type":821,"attrs":2171,"content":2172},{"level":829},[2173],{"text":2174,"type":746},"Sparring",{"type":742,"content":2176},[2177,2179,2184],{"text":2178,"type":746},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2174,"type":746,"marks":2180},[2181],{"type":757,"attrs":2182},{"href":777,"uuid":48,"anchor":48,"custom":2183,"target":760,"linktype":13},{},{"text":2185,"type":746}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":821,"attrs":2187,"content":2188},{"level":829},[2189],{"text":2190,"type":746},"“Free flow” mitt work",{"type":742,"content":2192},[2193,2195,2202],{"text":2194,"type":746},"Free flow ",{"text":2196,"type":746,"marks":2197},"mitt work",[2198],{"type":757,"attrs":2199},{"href":2200,"uuid":48,"anchor":48,"custom":2201,"target":760,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2203,"type":746}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":821,"attrs":2205,"content":2206},{"level":829},[2207],{"text":2208,"type":746},"Think Fast",{"type":742,"content":2210},[2211],{"text":2212,"type":746},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":821,"attrs":2214,"content":2215},{"level":823},[2216],{"text":1470,"type":746},{"type":742,"content":2218},[2219,2220,2225],{"text":1474,"type":746},{"text":1476,"type":746,"marks":2221},[2222],{"type":757,"attrs":2223},{"href":1480,"uuid":48,"anchor":48,"custom":2224,"target":760,"linktype":13},{},{"text":2226,"type":746}," 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":742,"content":2228},[2229],{"text":1816,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2231,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2232,"component":118,"meta_info":2233,"meta_title":7,"block_image":2234,"cover_image":2235,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2240,"title":2241,"plugin":43,"description":2242},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2244,"alt":2245,"name":7,"focus":7,"title":2245,"filename":2246,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1511],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2256,"created_at":2257,"published_at":2258,"updated_at":2259,"id":2260,"uuid":2261,"content":2262,"slug":2488,"full_slug":2489,"sort_by_date":48,"position":2490,"tag_list":2491,"is_startpage":9,"parent_id":1216,"meta_data":48,"group_id":2492,"first_published_at":2493,"release_id":48,"lang":60,"path":1514,"alternates":2494,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2263,"faqs":2264,"title":2256,"topic":2285,"author":2300,"content":2301,"category":2472,"schedule":2480,"component":1204,"meta_info":2481,"cover_image":2484,"description":2483,"contributors":2487},"d9342cbc-2f33-448b-95cb-d9141a391216",[2265,2269,2273,2277,2281],{"_uid":2266,"answer":2267,"question":2268,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2270,"answer":2271,"question":2272,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2274,"answer":2275,"question":2276,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2278,"answer":2279,"question":2280,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2282,"answer":2283,"question":2284,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2286,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2298,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2287,"component":39,"meta_info":2295,"block_image":2296,"cover_image":2297,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2288,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2293,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2289,"component":118,"meta_info":2290,"meta_title":7,"block_image":2291,"cover_image":2292,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":739,"content":2302},[2303,2316,2320,2332,2336,2340,2352,2356,2360,2364,2381,2385,2389,2393,2409,2413,2418,2431,2435,2445,2458,2462],{"type":742,"content":2304},[2305,2307,2314],{"text":2306,"type":746},"FightCamp Trainer ",{"text":2308,"type":746,"marks":2309},"Coach PJ",[2310],{"type":757,"attrs":2311},{"href":2312,"uuid":48,"anchor":48,"custom":2313,"target":760,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2315,"type":746}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":742,"content":2317},[2318],{"text":2319,"type":746},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":807,"attrs":2321},{"id":2322,"body":2323},"d975e679-f879-4a04-b019-c5eb66b48e99",[2324],{"_uid":2325,"link":2326,"image":2328,"title":2330,"component":819},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2327,"linktype":13,"fieldtype":14,"cached_url":2327},"https://youtu.be/G-4nuJefUcE",{"id":2329,"alt":2330,"name":7,"focus":48,"title":2330,"filename":2331,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":821,"attrs":2333,"content":2334},{"level":823},[2335],{"text":2268,"type":746},{"type":742,"content":2337},[2338],{"text":2339,"type":746},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":807,"attrs":2341},{"id":2342,"body":2343},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2344],{"url":2345,"_uid":2346,"image":2347,"component":843,"copyright_details":2351},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2348,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2350,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":742,"content":2353},[2354],{"text":2355,"type":746},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":821,"attrs":2357,"content":2358},{"level":823},[2359],{"text":2272,"type":746},{"type":742,"content":2361},[2362],{"text":2363,"type":746},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":807,"attrs":2365},{"id":2342,"body":2366},[2367],{"url":2368,"_uid":2369,"image":2370,"component":843,"copyright_details":2374},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2371,"alt":2372,"name":7,"focus":48,"title":2372,"filename":2373,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2375],{"_uid":2376,"link":2377,"title":2379,"component":2380},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2378,"linktype":13,"fieldtype":14,"cached_url":2378},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":742,"content":2382},[2383],{"text":2384,"type":746},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":821,"attrs":2386,"content":2387},{"level":823},[2388],{"text":2276,"type":746},{"type":742,"content":2390},[2391],{"text":2392,"type":746},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":807,"attrs":2394},{"id":2342,"body":2395},[2396],{"url":2397,"_uid":2398,"image":2399,"component":843,"copyright_details":2403},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2400,"alt":2401,"name":7,"focus":48,"title":2401,"filename":2402,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2404],{"_uid":2405,"link":2406,"title":2408,"component":2380},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2407,"linktype":13,"fieldtype":14,"cached_url":2407},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":742,"content":2410},[2411],{"text":2412,"type":746},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":821,"attrs":2414,"content":2415},{"level":823},[2416],{"text":2417,"type":746},"Levels & Abilities",{"type":742,"content":2419},[2420,2422,2429],{"text":2421,"type":746},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2423,"type":746,"marks":2424},"sweet science",[2425],{"type":757,"attrs":2426},{"href":2427,"uuid":48,"anchor":48,"custom":2428,"target":760,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2430,"type":746},". ",{"type":821,"attrs":2432,"content":2433},{"level":823},[2434],{"text":2284,"type":746},{"type":807,"attrs":2436},{"id":2342,"body":2437},[2438],{"url":2439,"_uid":2440,"image":2441,"component":843,"copyright_details":2444},{"id":7,"url":7,"linktype":1619,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2442,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2443,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":742,"content":2446},[2447,2449,2456],{"text":2448,"type":746},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2450,"type":746,"marks":2451},"FightCamp app",[2452],{"type":757,"attrs":2453},{"href":2454,"uuid":48,"anchor":48,"custom":2455,"target":760,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2457,"type":746},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":821,"attrs":2459,"content":2460},{"level":823},[2461],{"text":1470,"type":746},{"type":742,"content":2463},[2464,2465,2470],{"text":1474,"type":746},{"text":1476,"type":746,"marks":2466},[2467],{"type":757,"attrs":2468},{"href":1480,"uuid":48,"anchor":48,"custom":2469,"target":760,"linktype":13},{},{"text":2471,"type":746}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2473,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2478,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2474,"component":118,"meta_info":2475,"meta_title":7,"block_image":2476,"cover_image":2477,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2482,"title":2256,"plugin":43,"description":2483},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2485,"alt":2256,"name":7,"focus":48,"title":2256,"filename":2486,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1511],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2496,"created_at":2497,"published_at":2498,"updated_at":2499,"id":2500,"uuid":2501,"content":2502,"slug":2835,"full_slug":2836,"sort_by_date":48,"position":2837,"tag_list":2838,"is_startpage":9,"parent_id":1216,"meta_data":48,"group_id":2839,"first_published_at":2840,"release_id":48,"lang":60,"path":1514,"alternates":2841,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2503,"faqs":2504,"title":2496,"topic":2517,"author":2532,"content":2533,"category":2816,"schedule":2824,"component":1204,"meta_info":2825,"cover_image":2829,"description":2833,"contributors":2834},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2505,2509,2513],{"_uid":2506,"answer":2507,"question":2508,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2510,"answer":2511,"question":2512,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2514,"answer":2515,"question":2516,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2518,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2530,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2531,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2519,"component":39,"meta_info":2527,"block_image":2528,"cover_image":2529,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2520,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2525,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2521,"component":118,"meta_info":2522,"meta_title":7,"block_image":2523,"cover_image":2524,"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":739,"content":2534},[2535,2549,2553,2565,2570,2575,2605,2610,2637,2642,2664,2669,2691,2696,2718,2723,2750,2755,2771,2775,2799,2803,2813],{"type":742,"content":2536},[2537,2539,2547],{"text":2538,"type":746},"Post-workout ",{"text":2540,"type":746,"marks":2541},"stretches",[2542,2546],{"type":757,"attrs":2543},{"href":2544,"uuid":48,"anchor":48,"custom":2545,"target":760,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2053},{"text":2548,"type":746}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":821,"attrs":2550,"content":2551},{"level":823},[2552],{"text":2508,"type":746},{"type":742,"content":2554},[2555,2563],{"text":2556,"type":746,"marks":2557},"Research",[2558,2562],{"type":757,"attrs":2559},{"href":2560,"uuid":48,"anchor":48,"custom":2561,"target":760,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2053},{"text":2564,"type":746}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":821,"attrs":2566,"content":2567},{"level":823},[2568],{"text":2569,"type":746},"7 Stretches to Help You Recover Post-Workout",{"type":821,"attrs":2571,"content":2572},{"level":829},[2573],{"text":2574,"type":746},"Shoulder Flossing",{"type":2576,"attrs":2577,"content":2580},"ordered_list",{"order":2578},{"order":2579},1,[2581,2587,2593,2599],{"type":848,"content":2582},[2583],{"type":742,"content":2584},[2585],{"text":2586,"type":746},"Start in a standing position.",{"type":848,"content":2588},[2589],{"type":742,"content":2590},[2591],{"text":2592,"type":746},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":848,"content":2594},[2595],{"type":742,"content":2596},[2597],{"text":2598,"type":746},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":848,"content":2600},[2601],{"type":742,"content":2602},[2603],{"text":2604,"type":746},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":821,"attrs":2606,"content":2607},{"level":829},[2608],{"text":2609,"type":746},"World's Greatest Stretch ",{"type":2576,"attrs":2611,"content":2612},{"order":2579},[2613,2619,2625,2631],{"type":848,"content":2614},[2615],{"type":742,"content":2616},[2617],{"text":2618,"type":746},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":848,"content":2620},[2621],{"type":742,"content":2622},[2623],{"text":2624,"type":746},"Next to the left hand, raise the left hand to the sky. ",{"type":848,"content":2626},[2627],{"type":742,"content":2628},[2629],{"text":2630,"type":746},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":848,"content":2632},[2633],{"type":742,"content":2634},[2635],{"text":2636,"type":746},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":821,"attrs":2638,"content":2639},{"level":829},[2640],{"text":2641,"type":746},"Kneeling Quad/Hip Flexor Stretch",{"type":2576,"attrs":2643,"content":2645},{"order":2644},{"order":2579},[2646,2652,2658],{"type":848,"content":2647},[2648],{"type":742,"content":2649},[2650],{"text":2651,"type":746},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":848,"content":2653},[2654],{"type":742,"content":2655},[2656],{"text":2657,"type":746},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":848,"content":2659},[2660],{"type":742,"content":2661},[2662],{"text":2663,"type":746},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":821,"attrs":2665,"content":2666},{"level":829},[2667],{"text":2668,"type":746},"Cat/Cow",{"type":2576,"attrs":2670,"content":2672},{"order":2671},{"order":2579},[2673,2679,2685],{"type":848,"content":2674},[2675],{"type":742,"content":2676},[2677],{"text":2678,"type":746},"Start on all fours, neutral spine. ",{"type":848,"content":2680},[2681],{"type":742,"content":2682},[2683],{"text":2684,"type":746},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":848,"content":2686},[2687],{"type":742,"content":2688},[2689],{"text":2690,"type":746},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":821,"attrs":2692,"content":2693},{"level":829},[2694],{"text":2695,"type":746},"Thread the Needle",{"type":2576,"attrs":2697,"content":2699},{"order":2698},{"order":2579},[2700,2706,2712],{"type":848,"content":2701},[2702],{"type":742,"content":2703},[2704],{"text":2705,"type":746},"Start on all fours. ",{"type":848,"content":2707},[2708],{"type":742,"content":2709},[2710],{"text":2711,"type":746},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":848,"content":2713},[2714],{"type":742,"content":2715},[2716],{"text":2717,"type":746},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":821,"attrs":2719,"content":2720},{"level":829},[2721],{"text":2722,"type":746},"Thread the Needle With a Twist ",{"type":2576,"attrs":2724,"content":2726},{"order":2725},{"order":2579},[2727,2732,2738,2744],{"type":848,"content":2728},[2729],{"type":742,"content":2730},[2731],{"text":2705,"type":746},{"type":848,"content":2733},[2734],{"type":742,"content":2735},[2736],{"text":2737,"type":746},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":848,"content":2739},[2740],{"type":742,"content":2741},[2742],{"text":2743,"type":746},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":848,"content":2745},[2746],{"type":742,"content":2747},[2748],{"text":2749,"type":746},"Return to the starting position.",{"type":821,"attrs":2751,"content":2752},{"level":829},[2753],{"text":2754,"type":746},"Scorpion Stretch (Prone) ",{"type":2576,"attrs":2756,"content":2758},{"order":2757},{"order":2579},[2759,2765],{"type":848,"content":2760},[2761],{"type":742,"content":2762},[2763],{"text":2764,"type":746},"Begin lying down, arms out in T. ",{"type":848,"content":2766},[2767],{"type":742,"content":2768},[2769],{"text":2770,"type":746},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":821,"attrs":2772,"content":2773},{"level":823},[2774],{"text":2516,"type":746},{"type":742,"content":2776},[2777,2779,2787,2789,2797],{"text":2778,"type":746},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2780,"type":746,"marks":2781},"range of motion improvements",[2782,2786],{"type":757,"attrs":2783},{"href":2784,"uuid":48,"anchor":48,"custom":2785,"target":760,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2053},{"text":2788,"type":746},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2790,"type":746,"marks":2791},"Studies",[2792,2796],{"type":757,"attrs":2793},{"href":2794,"uuid":48,"anchor":48,"custom":2795,"target":760,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2053},{"text":2798,"type":746}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":821,"attrs":2800,"content":2801},{"level":823},[2802],{"text":1470,"type":746},{"type":742,"content":2804},[2805,2806,2812],{"text":1474,"type":746},{"text":1476,"type":746,"marks":2807},[2808,2811],{"type":757,"attrs":2809},{"href":1480,"uuid":48,"anchor":48,"custom":2810,"target":760,"linktype":13},{},{"type":2053},{"text":2226,"type":746},{"type":742,"content":2814},[2815],{"text":1487,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2817,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2822,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2823,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2818,"component":118,"meta_info":2819,"meta_title":7,"block_image":2820,"cover_image":2821,"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},[],[],"2023-01-26 00:00",{"_uid":2826,"title":2827,"plugin":43,"description":2828},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2830,"alt":2831,"name":7,"focus":7,"title":2831,"filename":2832,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1511],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1204,"created_at":2843,"published_at":2844,"updated_at":2845,"id":2846,"uuid":2847,"content":2848,"slug":1204,"full_slug":2869,"sort_by_date":48,"position":446,"tag_list":2870,"is_startpage":9,"parent_id":2871,"meta_data":48,"group_id":2872,"first_published_at":2873,"release_id":48,"lang":60,"path":7,"alternates":2874,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2849,"component":2850,"meta_info":2851,"custom_content_list":2853},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2852,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2854,2859,2864],{"_uid":2855,"label":2856,"value":2857,"dev_id":2858,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2860,"label":2861,"value":2862,"dev_id":2863,"component":746},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2865,"label":2866,"value":2867,"dev_id":2868,"component":746},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892824260]