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Examples of plyometric exercises include push-ups, squat jumps, and box jumps. Most plyometric exercises are high-impact, and are highly effective for fitness and sports training.","What Are Plyometric Exercises?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bdd3f72b-8cfe-4972-b342-cf9a109a797e","Plyometric exercises have been popular among athletes for a long time, and both recreational boxers and competitive boxers should incorporate plyometric exercises into their training. These exercises use explosive movements to increase what we call ‘power output’ and improve our body’s ability to turn on a dime and stay agile, especially in the ring.\\n\\nWhen we’re boxing, we want to fight with maximum power output. All of our punching power starts in our feet and legs, so boxers should train in exercises that improve their ability to explode from that planted foot and transfer all of that energy and power through the body and into the punch.\\n\\nMore powerful legs = more powerful punches. But the plyometric benefits don’t stop there! These types of exercises also improve our footwork, hand speed, fighter strength and endurance, and cardio!","Why Should Boxers Incorporate Plyometric Exercises Into Their Training?",{"_uid":676,"answer":677,"question":678,"component":670},"05379914-18f6-4295-afbc-13ce4ec376cd","Here’s a quick and dirty plyometric workout to improve your power in the boxing ring. All you’ll need is a medicine ball and a plyometric box--if you don’t have one available, you can use another sturdy surface.","Plyometric Workout for Boxers",{"_uid":680,"answer":681,"question":682,"component":670},"25332220-d388-4c0b-9899-c1791bb6b081","Stand with your feet shoulder-width apart and hold your arms out to the sides, parallel to the ground\\nUse small, controlled motions to circle your arms forward, growing the circles larger over time\\nRepeat for 30 seconds\\nReverse directions and circle your arms backwards for 30 seconds","ARM CIRCLES (30 SECONDS EACH DIRECTION)",{"_uid":684,"answer":685,"question":686,"component":670},"ca757748-2b9e-4880-974f-cd4c6e1862af","Stand with your feet shoulder-width apart and step your right leg forward, putting all your weight on your right heel\\nBend your right knee until it’s parallel with the floor, and pause for a beat\\nMake sure your right knee does not extend over your right toes\\nWithout moving your right leg, move your left leg forward and repeat the motion with the left leg\\nRepeat, “walking” forward on alternating legs\\nComplete 20 lunches on each leg","WALKING LUNGES (20 EACH SIDE)",{"_uid":688,"answer":689,"question":690,"component":670},"7d2d4290-39f6-45d2-924e-6439cb73e51d","Stand with your feet hip-width apart and lift your left knee to your chest\\nPlace it back down\\nLift your right knee to your chest\\nPlace it back down\\nContinue alternating knees at a running or sprinting pace, lifting each knee 25 times","HIGH KNEES (25 EACH SIDE)",{"_uid":692,"answer":693,"question":694,"component":670},"32734233-15b6-444e-9674-dfc69efcec2c","Start in basic push-up position with your hands slightly outside of your shoulders\\nLower down into a push-up and stop just shy of touching the floor\\nExplode upwards so that your hands come up off the ground\\nLand gently back in push-up position and repeat for 3 sets of 8 push-ups\\n*If you cannot lift off of the ground, just complete regular push-ups.","PLYOMETRIC PUSH-UPS (3 SETS, 8 REPS EACH)",{"_uid":696,"answer":697,"question":698,"component":670},"c7190557-8ef3-4b9b-93c2-028072f8607c","Stand with your feet shoulder-width apart and hold a medicine ball over your head with both hands\\nBring one foot slightly in front, and explode forward to slam the medicine ball on the ground as hard as possible\\nSquat to retrieve the ball and repeat the slam for 3 sets of 8 slam reps each","MEDICINE BALL SLAMS (3 SETS, 8 REPS EACH)",{"_uid":700,"answer":701,"question":702,"component":670},"d9068f12-9370-4ee9-b8aa-faeebf72ef00","Begin by standing with your feet shoulder-width apart with an 18” plyometric box 12” in front of you\\nBending your knees and using your arms for momentum, jump from the floor to the top of the box\\nLand softly on top of the box\\nJump back down and repeat for 3 sets of 8 jump reps\\n*If you don’t have a plyometric box, head outside and use a park bench or cement wall that reaches about 18” high.","BOX JUMPS (3 SETS, 8 REPS EACH)",{"_uid":704,"answer":705,"question":706,"component":670},"0969eb28-6340-44cc-8989-8562849db028","Stand with your feet shoulder-width apart and your knees slightly bent\\nBend your knees and explode from your feet into the highest jump you can reach, bringing your knees up to your chest\\nLand and repeat for a total of 3 sets of 8 jumps","TUCK JUMPS (3 SETS, 8 REPS EACH)",{"_uid":708,"answer":709,"question":710,"component":670},"8e07f5ec-c968-422b-bbbe-cd39cd073bf8","1. Limit Your Plyo Workouts\\nPlyometric exercises put a lot of stress on your muscles and your joints, so we recommend including them in your training no more than three times per week.\\n\\n2. Limit Your Total Reps\\nPlyometrics work best when you complete them quickly, with maximum power and speed. The simplest and safest way to ensure the best training is to complete 3 to 6 sets of 6 to 8 reps.\\n\\n3. Rest Between Sets\\nPlyometric workouts without rest become conditioning workouts, which leave you drained rather than more powerful. A good rest period between plyometric sets ranges from 30 to 60 seconds.","Three (3) Rules of Plyometric Workouts:",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":712,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":743,"full_slug":744,"sort_by_date":48,"position":392,"tag_list":745,"is_startpage":9,"parent_id":746,"meta_data":48,"group_id":747,"first_published_at":748,"release_id":48,"lang":60,"path":48,"alternates":749,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":734,"_uid":735,"name":727,"photo":736,"component":739,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":740,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":741,"social_link_instagram":742,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":737,"alt":727,"name":727,"focus":48,"title":727,"filename":738,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":751,"content":752},"doc",[753,760,781,785,789,793,802,805,809,814,820,848,853,891,896,927,932,937,942,968,972,977,982,987,1007,1011,1016,1021,1047,1051,1055,1060,1065,1085,1089,1093,1098,1103,1107,1112,1116,1121,1125,1170,1175],{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758],{"text":669,"type":759},"text",{"type":761,"content":762},"paragraph",[763,765,771,779],{"text":764,"type":759},"Plyometric exercises are aerobic movements that build muscle power through strength, speed, and endurance training. Examples of plyometric exercises include ",{"text":766,"type":759,"marks":767}," ",[768],{"type":769,"attrs":770},"styled",{"class":7},{"text":772,"type":759,"marks":773},"push-ups",[774],{"type":775,"attrs":776},"link",{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/push-yourself-how-to-improve-your-push-ups/","_blank",{"text":780,"type":759},", squat jumps, and box jumps. Most plyometric exercises are high-impact, and are highly effective for fitness and sports training.",{"type":754,"attrs":782,"content":783},{"level":756},[784],{"text":674,"type":759},{"type":761,"content":786},[787],{"text":788,"type":759},"Plyometric exercises have been popular among athletes for a long time, and both recreational boxers and competitive boxers should incorporate plyometric exercises into their training. These exercises use explosive movements to increase what we call ‘power output’ and improve our body’s ability to turn on a dime and stay agile, especially in the ring.",{"type":761,"content":790},[791],{"text":792,"type":759},"When we’re boxing, we want to fight with maximum power output. All of our punching power starts in our feet and legs, so boxers should train in exercises that improve their ability to explode from that planted foot and transfer all of that energy and power through the body and into the punch.",{"type":761,"content":794},[795,800],{"text":796,"type":759,"marks":797},"More powerful legs = more powerful punches",[798],{"type":799},"bold",{"text":801,"type":759},". But the plyometric benefits don’t stop there! These types of exercises also improve our footwork, hand speed, fighter strength and endurance, and cardio!",{"type":761,"content":803},[804],{"text":677,"type":759},{"type":754,"attrs":806,"content":807},{"level":756},[808],{"text":678,"type":759},{"type":754,"attrs":810,"content":811},{"level":756},[812],{"text":813,"type":759},"Warm-Up (3 minutes)",{"type":754,"attrs":815,"content":817},{"level":816},3,[818],{"text":819,"type":759},"Arm Circles (30 seconds each direction)",{"type":821,"content":822},"bullet_list",[823,830,836,842],{"type":824,"content":825},"list_item",[826],{"type":761,"content":827},[828],{"text":829,"type":759},"Stand with your feet shoulder-width apart and hold your arms out to the sides, parallel to the ground",{"type":824,"content":831},[832],{"type":761,"content":833},[834],{"text":835,"type":759},"Use small, controlled motions to circle your arms forward, growing the circles larger over time",{"type":824,"content":837},[838],{"type":761,"content":839},[840],{"text":841,"type":759},"Repeat for 30 seconds",{"type":824,"content":843},[844],{"type":761,"content":845},[846],{"text":847,"type":759},"Reverse directions and circle your arms backwards for 30 seconds",{"type":754,"attrs":849,"content":850},{"level":816},[851],{"text":852,"type":759},"Walking Lunges (20 each side)",{"type":821,"content":854},[855,861,867,873,879,885],{"type":824,"content":856},[857],{"type":761,"content":858},[859],{"text":860,"type":759},"Stand with your feet shoulder-width apart and step your right leg forward, putting all your weight on your right heel",{"type":824,"content":862},[863],{"type":761,"content":864},[865],{"text":866,"type":759},"Bend your right knee until it’s parallel with the floor, and pause for a beat",{"type":824,"content":868},[869],{"type":761,"content":870},[871],{"text":872,"type":759},"Make sure your right knee does not extend over your right toes",{"type":824,"content":874},[875],{"type":761,"content":876},[877],{"text":878,"type":759},"Without moving your right leg, move your left leg forward and repeat the motion with the left leg",{"type":824,"content":880},[881],{"type":761,"content":882},[883],{"text":884,"type":759},"Repeat, “walking” forward on alternating legs",{"type":824,"content":886},[887],{"type":761,"content":888},[889],{"text":890,"type":759},"Complete 20 lunches on each leg",{"type":754,"attrs":892,"content":893},{"level":816},[894],{"text":895,"type":759},"High Knees (25 each side)",{"type":821,"content":897},[898,904,910,916,921],{"type":824,"content":899},[900],{"type":761,"content":901},[902],{"text":903,"type":759},"Stand with your feet hip-width apart and lift your left knee to your chest",{"type":824,"content":905},[906],{"type":761,"content":907},[908],{"text":909,"type":759},"Place it back down",{"type":824,"content":911},[912],{"type":761,"content":913},[914],{"text":915,"type":759},"Lift your right knee to your chest",{"type":824,"content":917},[918],{"type":761,"content":919},[920],{"text":909,"type":759},{"type":824,"content":922},[923],{"type":761,"content":924},[925],{"text":926,"type":759},"Continue alternating knees at a running or sprinting pace, lifting each knee 25 times",{"type":754,"attrs":928,"content":929},{"level":756},[930],{"text":931,"type":759},"Plyometric Circuit",{"type":754,"attrs":933,"content":934},{"level":756},[935],{"text":936,"type":759},"Round 1",{"type":754,"attrs":938,"content":939},{"level":816},[940],{"text":941,"type":759},"Plyometric Push-Ups (3 sets, 8 reps each)",{"type":821,"content":943},[944,950,956,962],{"type":824,"content":945},[946],{"type":761,"content":947},[948],{"text":949,"type":759},"Start in basic push-up position with your hands slightly outside of your shoulders",{"type":824,"content":951},[952],{"type":761,"content":953},[954],{"text":955,"type":759},"Lower down into a push-up and stop just shy of touching the floor",{"type":824,"content":957},[958],{"type":761,"content":959},[960],{"text":961,"type":759},"Explode upwards so that your hands come up off the ground",{"type":824,"content":963},[964],{"type":761,"content":965},[966],{"text":967,"type":759},"Land gently back in push-up position and repeat for 3 sets of 8 push-ups",{"type":761,"content":969},[970],{"text":971,"type":759},"*If you cannot lift off of the ground, just complete regular push-ups.",{"type":754,"attrs":973,"content":974},{"level":816},[975],{"text":976,"type":759},"Rest (30 seconds)",{"type":754,"attrs":978,"content":979},{"level":756},[980],{"text":981,"type":759},"Round 2",{"type":754,"attrs":983,"content":984},{"level":816},[985],{"text":986,"type":759},"Medicine Ball Slams (3 sets, 8 reps each)",{"type":821,"content":988},[989,995,1001],{"type":824,"content":990},[991],{"type":761,"content":992},[993],{"text":994,"type":759},"Stand with your feet shoulder-width apart and hold a medicine ball over your head with both hands",{"type":824,"content":996},[997],{"type":761,"content":998},[999],{"text":1000,"type":759},"Bring one foot slightly in front, and explode forward to slam the medicine ball on the ground as hard as possible",{"type":824,"content":1002},[1003],{"type":761,"content":1004},[1005],{"text":1006,"type":759},"Squat to retrieve the ball and repeat the slam for 3 sets of 8 slam reps each",{"type":754,"attrs":1008,"content":1009},{"level":816},[1010],{"text":976,"type":759},{"type":754,"attrs":1012,"content":1013},{"level":756},[1014],{"text":1015,"type":759},"Round 3",{"type":754,"attrs":1017,"content":1018},{"level":816},[1019],{"text":1020,"type":759},"Box Jumps (3 sets, 8 reps each)",{"type":821,"content":1022},[1023,1029,1035,1041],{"type":824,"content":1024},[1025],{"type":761,"content":1026},[1027],{"text":1028,"type":759},"Begin by standing with your feet shoulder-width apart with an 18” plyometric box 12” in front of you",{"type":824,"content":1030},[1031],{"type":761,"content":1032},[1033],{"text":1034,"type":759},"Bending your knees and using your arms for momentum, jump from the floor to the top of the box",{"type":824,"content":1036},[1037],{"type":761,"content":1038},[1039],{"text":1040,"type":759},"Land softly on top of the box",{"type":824,"content":1042},[1043],{"type":761,"content":1044},[1045],{"text":1046,"type":759},"Jump back down and repeat for 3 sets of 8 jump reps",{"type":761,"content":1048},[1049],{"text":1050,"type":759},"*If you don’t have a plyometric box, head outside and use a park bench or cement wall that reaches about 18” high.",{"type":754,"attrs":1052,"content":1053},{"level":816},[1054],{"text":976,"type":759},{"type":754,"attrs":1056,"content":1057},{"level":756},[1058],{"text":1059,"type":759},"Round 4",{"type":754,"attrs":1061,"content":1062},{"level":816},[1063],{"text":1064,"type":759},"Tuck Jumps (3 sets, 8 reps each)",{"type":821,"content":1066},[1067,1073,1079],{"type":824,"content":1068},[1069],{"type":761,"content":1070},[1071],{"text":1072,"type":759},"Stand with your feet shoulder-width apart and your knees slightly bent",{"type":824,"content":1074},[1075],{"type":761,"content":1076},[1077],{"text":1078,"type":759},"Bend your knees and explode from your feet into the highest jump you can reach, bringing your knees up to your chest",{"type":824,"content":1080},[1081],{"type":761,"content":1082},[1083],{"text":1084,"type":759},"Land and repeat for a total of 3 sets of 8 jumps",{"type":761,"content":1086},[1087],{"text":1088,"type":759},"That’s it! Plyometrics done!",{"type":761,"content":1090},[1091],{"text":1092,"type":759},"Plyometric exercises are most effective and beneficial when you are “fresh,” so definitely start your workout with these exercises before moving on to the heavy bag or your other boxing training.",{"type":754,"attrs":1094,"content":1095},{"level":756},[1096],{"text":1097,"type":759},"Don’t Forget the Three (3) Rules of Plyometric Workouts!",{"type":754,"attrs":1099,"content":1100},{"level":816},[1101],{"text":1102,"type":759},"1. Limit Your Plyo Workouts",{"type":761,"content":1104},[1105],{"text":1106,"type":759},"Plyometric exercises put a lot of stress on your muscles and your joints, so we recommend including them in your training no more than three times per week.",{"type":754,"attrs":1108,"content":1109},{"level":816},[1110],{"text":1111,"type":759},"2. Limit Your Total Reps",{"type":761,"content":1113},[1114],{"text":1115,"type":759},"Plyometrics work best when you complete them quickly, with maximum power and speed. The simplest and safest way to ensure the best training is to complete 3 to 6 sets of 6 to 8 reps.",{"type":754,"attrs":1117,"content":1118},{"level":816},[1119],{"text":1120,"type":759},"3. Rest Between Sets",{"type":761,"content":1122},[1123],{"text":1124,"type":759},"Plyometric workouts without rest become conditioning workouts, which leave you drained rather than more powerful. A good rest period between plyometric sets ranges from 30 to 60 seconds.",{"type":761,"content":1126},[1127,1129,1133,1139,1141,1145,1151,1153,1157,1163,1168],{"text":1128,"type":759},"Looking for more workouts or other ways to crosstrain for ",{"text":766,"type":759,"marks":1130},[1131],{"type":769,"attrs":1132},{"class":7},{"text":1134,"type":759,"marks":1135},"boxing at-home",[1136],{"type":775,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1140,"type":759},"? Find expert advice and tailored workouts from the FightCamp Trainers on our ",{"text":766,"type":759,"marks":1142},[1143],{"type":769,"attrs":1144},{"class":7},{"text":1146,"type":759,"marks":1147},"Blog",[1148],{"type":775,"attrs":1149},{"href":1150,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1152,"type":759},". For workout videos you can do at home, subscribe to our ",{"text":766,"type":759,"marks":1154},[1155],{"type":769,"attrs":1156},{"class":7},{"text":1158,"type":759,"marks":1159},"YouTube Channel",[1160],{"type":775,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"target":778,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":1164,"type":759,"marks":1165},"  ",[1166],{"type":769,"attrs":1167},{"class":7},{"text":1169,"type":759},"and get fired up with step-by-step instructions and demonstrations from our pro Trainers!",{"type":754,"attrs":1171,"content":1172},{"level":816},[1173],{"text":1174,"type":759},"Related Articles",{"type":761,"content":1176},[1177,1182,1188,1193,1194,1200,1201],{"text":1178,"type":759,"marks":1179},"PUSH Yourself: How To Improve Your Push-Ups",[1180],{"type":775,"attrs":1181},{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":13},{"type":1183,"marks":1184},"hard_break",[1185],{"type":775,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-kettlebell-exercises-for-fighters/",{"text":1189,"type":759,"marks":1190},"Top 5 Kettlebell Exercises For Fighters",[1191],{"type":775,"attrs":1192},{"href":1187,"uuid":48,"anchor":48,"target":778,"linktype":13},{"type":1183},{"text":1195,"type":759,"marks":1196},"3 Punching Bag Combos for Speed and Power",[1197],{"type":775,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/3-punching-bag-combos-for-speed-and-power/",{"type":1183},{"text":1202,"type":759,"marks":1203},"Top 5 Stability Ball Exercises for Boxers",[1204],{"type":775,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-stability-ball-exercises-for-boxers/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1208,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1213,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1209,"component":118,"meta_info":1210,"meta_title":7,"block_image":1211,"cover_image":1212,"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},[],[],"2022-01-14 00:00","article",{"_uid":1218,"title":657,"plugin":43,"description":1219},"00ce415f-0663-4cc5-98cf-1fcee61c125a","Add these FOUR (4) plyometric exercises to your at-home boxing workouts and start to see improvements in your speed, punching power, and endurance as a boxer.",{"id":1221,"alt":657,"name":7,"focus":48,"title":657,"filename":1222,"copyright":7,"fieldtype":50},3462441,"https://a.storyblok.com/f/115220/2400x990/769de40f52/4-plyometric-exercises-to-improve-boxing-speed-power.png",[],"4-plyometric-exercises-to-improve-boxing-speed-power","blogs/4-plyometric-exercises-to-improve-boxing-speed-power",-2870,[1228],"featured",60887917,"756bf0c5-1704-478b-a3da-ccfda5a1a330","2022-01-14T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1235],[1236,1419,1832,2076,2351,2689],{"name":1237,"created_at":1238,"published_at":1239,"updated_at":1240,"id":1241,"uuid":1242,"content":1243,"slug":1413,"full_slug":1414,"sort_by_date":48,"position":1415,"tag_list":1416,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":1417,"first_published_at":1239,"release_id":48,"lang":60,"path":1232,"alternates":1418,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1244,"faqs":1245,"title":1237,"topic":1262,"author":1277,"content":1278,"category":1394,"schedule":1402,"component":1216,"meta_info":1403,"cover_image":1407,"description":1411,"contributors":1412},"52144e3e-d0cf-4037-a459-fad9641f4053",[1246,1250,1254,1258],{"_uid":1247,"answer":1248,"question":1249,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1251,"answer":1252,"question":1253,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1255,"answer":1256,"question":1257,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1259,"answer":1260,"question":1261,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1263,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1275,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1264,"component":39,"meta_info":1272,"block_image":1273,"cover_image":1274,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1265,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1270,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1266,"component":118,"meta_info":1267,"meta_title":7,"block_image":1268,"cover_image":1269,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":751,"content":1279},[1280,1284,1289,1294,1307,1311,1316,1320,1325,1336,1341,1354,1359,1372,1377,1390],{"type":761,"content":1281},[1282],{"text":1283,"type":759},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":754,"attrs":1285,"content":1286},{"level":756},[1287],{"text":1288,"type":759},"4 Ways To Tire Out Your Opponent",{"type":754,"attrs":1290,"content":1291},{"level":816},[1292],{"text":1293,"type":759},"A Consistent Body Attack",{"type":761,"content":1295},[1296,1298,1305],{"text":1297,"type":759},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1299,"type":759,"marks":1300},"opponent’s body",[1301],{"type":775,"attrs":1302},{"href":1303,"uuid":48,"anchor":48,"custom":1304,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1306,"type":759},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":761,"content":1308},[1309],{"text":1310,"type":759},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":754,"attrs":1312,"content":1313},{"level":816},[1314],{"text":1315,"type":759},"Constant Pressure",{"type":761,"content":1317},[1318],{"text":1319,"type":759},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":754,"attrs":1321,"content":1322},{"level":816},[1323],{"text":1324,"type":759},"Cut Off the Ring ",{"type":761,"content":1326},[1327,1334],{"text":1328,"type":759,"marks":1329},"Cutting off the space",[1330],{"type":775,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"custom":1333,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1335,"type":759}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":754,"attrs":1337,"content":1338},{"level":816},[1339],{"text":1340,"type":759},"Attack the Arms",{"type":761,"content":1342},[1343,1345,1352],{"text":1344,"type":759},"This is a favorite trick of ",{"text":1346,"type":759,"marks":1347},"Canelo Alvarez",[1348],{"type":775,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"custom":1351,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1353,"type":759}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":754,"attrs":1355,"content":1356},{"level":756},[1357],{"text":1358,"type":759},"Sapping Their Strength",{"type":761,"content":1360},[1361,1363,1370],{"text":1362,"type":759},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1364,"type":759,"marks":1365},"Mike Tyson",[1366],{"type":775,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"custom":1369,"target":778,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1371,"type":759}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":754,"attrs":1373,"content":1374},{"level":756},[1375],{"text":1376,"type":759},"Train Like a Fighter",{"type":761,"content":1378},[1379,1381,1388],{"text":1380,"type":759},"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":1382,"type":759,"marks":1383},"FightCamp",[1384],{"type":775,"attrs":1385},{"href":1386,"uuid":48,"anchor":48,"custom":1387,"target":778,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1389,"type":759}," 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":761,"content":1391},[1392],{"text":1393,"type":759},"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":1395,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1400,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1401,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1396,"component":118,"meta_info":1397,"meta_title":7,"block_image":1398,"cover_image":1399,"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},[],[],"2022-12-13 00:00",{"_uid":1404,"title":1405,"plugin":43,"description":1406},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1408,"alt":1409,"name":7,"focus":48,"title":1409,"filename":1410,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1228],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1420,"created_at":1421,"published_at":1422,"updated_at":1423,"id":1424,"uuid":1425,"content":1426,"slug":1825,"full_slug":1826,"sort_by_date":48,"position":1827,"tag_list":1828,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":1829,"first_published_at":1830,"release_id":48,"lang":60,"path":1232,"alternates":1831,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1427,"faqs":1428,"title":1420,"topic":1433,"author":732,"content":1448,"category":1806,"schedule":1814,"component":1216,"meta_info":1815,"cover_image":1819,"description":1823,"contributors":1824},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1429],{"_uid":1430,"answer":1431,"question":1432,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1434,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1446,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1447,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1435,"component":39,"meta_info":1443,"block_image":1444,"cover_image":1445,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1436,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1441,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1437,"component":118,"meta_info":1438,"meta_title":7,"block_image":1439,"cover_image":1440,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":1449},[1450,1454,1458,1462,1475,1507,1511,1516,1520,1524,1529,1533,1553,1558,1562,1588,1592,1597,1601,1621,1626,1630,1650,1655,1659,1690,1695,1698,1718,1723,1727,1747,1752,1756,1776,1789,1794,1803],{"type":761,"content":1451},[1452],{"text":1453,"type":759},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":761,"content":1455},[1456],{"text":1457,"type":759},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":761,"content":1459},[1460],{"text":1461,"type":759},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":761,"content":1463},[1464,1466,1473],{"text":1465,"type":759},"With consistent resistance training and ",{"text":1467,"type":759,"marks":1468},"healthy nutrition",[1469],{"type":775,"attrs":1470},{"href":1471,"uuid":48,"anchor":48,"custom":1472,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1474,"type":759},", women can develop strong arm muscles that will empower you to:",{"type":821,"content":1476},[1477,1483,1489,1495,1501],{"type":824,"content":1478},[1479],{"type":761,"content":1480},[1481],{"text":1482,"type":759},"Throw a solid punch",{"type":824,"content":1484},[1485],{"type":761,"content":1486},[1487],{"text":1488,"type":759},"Carry your kids or fur babies",{"type":824,"content":1490},[1491],{"type":761,"content":1492},[1493],{"text":1494,"type":759},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":824,"content":1496},[1497],{"type":761,"content":1498},[1499],{"text":1500,"type":759},"Feel confident in every tank top and sleeveless dress",{"type":824,"content":1502},[1503],{"type":761,"content":1504},[1505],{"text":1506,"type":759},"Haul all those bags from the car to the house in one trip ",{"type":761,"content":1508},[1509],{"text":1510,"type":759},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":754,"attrs":1512,"content":1513},{"level":756},[1514],{"text":1515,"type":759},"Arm Exercises for Women",{"type":761,"content":1517},[1518],{"text":1519,"type":759},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":761,"content":1521},[1522],{"text":1523,"type":759},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":754,"attrs":1525,"content":1526},{"level":816},[1527],{"text":1528,"type":759},"1. Plank With Bicep Curl",{"type":761,"content":1530},[1531],{"text":1532,"type":759},"Target Muscles: Biceps & Core",{"type":821,"content":1534},[1535,1541,1547],{"type":824,"content":1536},[1537],{"type":761,"content":1538},[1539],{"text":1540,"type":759},"Begin in plank position, holding two dumbbells on the floor",{"type":824,"content":1542},[1543],{"type":761,"content":1544},[1545],{"text":1546,"type":759},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":824,"content":1548},[1549],{"type":761,"content":1550},[1551],{"text":1552,"type":759},"Maintain plank position and repeat with the other arm",{"type":754,"attrs":1554,"content":1555},{"level":816},[1556],{"text":1557,"type":759},"2. Overhead Tricep Extension",{"type":761,"content":1559},[1560],{"text":1561,"type":759},"Target Muscles: Triceps",{"type":821,"content":1563},[1564,1570,1576,1582],{"type":824,"content":1565},[1566],{"type":761,"content":1567},[1568],{"text":1569,"type":759},"Hold the weight overhead with both hands",{"type":824,"content":1571},[1572],{"type":761,"content":1573},[1574],{"text":1575,"type":759},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":824,"content":1577},[1578],{"type":761,"content":1579},[1580],{"text":1581,"type":759},"Straighten your elbows and extend the weight overhead",{"type":824,"content":1583},[1584],{"type":761,"content":1585},[1586],{"text":1587,"type":759},"Hold the fully extended position for a moment, then repeat slowly",{"type":761,"content":1589},[1590],{"text":1591,"type":759},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":754,"attrs":1593,"content":1594},{"level":816},[1595],{"text":1596,"type":759},"3. Upright Row ",{"type":761,"content":1598},[1599],{"text":1600,"type":759},"Target Muscles: Traps & Deltoids",{"type":821,"content":1602},[1603,1609,1615],{"type":824,"content":1604},[1605],{"type":761,"content":1606},[1607],{"text":1608,"type":759},"Begin standing with your feet hip-width apart",{"type":824,"content":1610},[1611],{"type":761,"content":1612},[1613],{"text":1614,"type":759},"Lift your barbell or dumbbells straight up toward your chin",{"type":824,"content":1616},[1617],{"type":761,"content":1618},[1619],{"text":1620,"type":759},"Pause at the top of the lift, lower, and repeat",{"type":754,"attrs":1622,"content":1623},{"level":816},[1624],{"text":1625,"type":759},"4. Lateral Arm Raise",{"type":761,"content":1627},[1628],{"text":1629,"type":759},"Target Muscles: Triceps & Shoulders",{"type":821,"content":1631},[1632,1638,1644],{"type":824,"content":1633},[1634],{"type":761,"content":1635},[1636],{"text":1637,"type":759},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":824,"content":1639},[1640],{"type":761,"content":1641},[1642],{"text":1643,"type":759},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":824,"content":1645},[1646],{"type":761,"content":1647},[1648],{"text":1649,"type":759},"Lower and repeat",{"type":754,"attrs":1651,"content":1652},{"level":816},[1653],{"text":1654,"type":759},"5. Dumbbell Bench Press",{"type":761,"content":1656},[1657],{"text":1658,"type":759},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":821,"content":1660},[1661,1667,1673,1684],{"type":824,"content":1662},[1663],{"type":761,"content":1664},[1665],{"text":1666,"type":759},"Begin laying on a bench with your feet flat on the floor",{"type":824,"content":1668},[1669],{"type":761,"content":1670},[1671],{"text":1672,"type":759},"Lift the dumbbells to chest height, with your hands facing forward",{"type":824,"content":1674},[1675],{"type":761,"content":1676},[1677,1679],{"text":1678,"type":759},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1680,"type":759,"marks":1681},"(don’t let the dumbbells touch)",[1682],{"type":1683},"italic",{"type":824,"content":1685},[1686],{"type":761,"content":1687},[1688],{"text":1689,"type":759},"Lower your arms and repeat",{"type":754,"attrs":1691,"content":1692},{"level":816},[1693],{"text":1694,"type":759},"6. Tricep Dips",{"type":761,"content":1696},[1697],{"text":1561,"type":759},{"type":821,"content":1699},[1700,1706,1712],{"type":824,"content":1701},[1702],{"type":761,"content":1703},[1704],{"text":1705,"type":759},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":824,"content":1707},[1708],{"type":761,"content":1709},[1710],{"text":1711,"type":759},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":824,"content":1713},[1714],{"type":761,"content":1715},[1716],{"text":1717,"type":759},"Push yourself back up until your arms are almost straight, and repeat",{"type":754,"attrs":1719,"content":1720},{"level":816},[1721],{"text":1722,"type":759},"7. Decline Push-Up",{"type":761,"content":1724},[1725],{"text":1726,"type":759},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":821,"content":1728},[1729,1735,1741],{"type":824,"content":1730},[1731],{"type":761,"content":1732},[1733],{"text":1734,"type":759},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":824,"content":1736},[1737],{"type":761,"content":1738},[1739],{"text":1740,"type":759},"Brace your core and glutes, and lower yourself down into a push-up",{"type":824,"content":1742},[1743],{"type":761,"content":1744},[1745],{"text":1746,"type":759},"Extend your elbows to push yourself up, and repeat",{"type":754,"attrs":1748,"content":1749},{"level":816},[1750],{"text":1751,"type":759},"8. Diamond Push-Up",{"type":761,"content":1753},[1754],{"text":1755,"type":759},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":821,"content":1757},[1758,1764,1770],{"type":824,"content":1759},[1760],{"type":761,"content":1761},[1762],{"text":1763,"type":759},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":824,"content":1765},[1766],{"type":761,"content":1767},[1768],{"text":1769,"type":759},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":824,"content":1771},[1772],{"type":761,"content":1773},[1774],{"text":1775,"type":759},"Push yourself back up and repeat",{"type":761,"content":1777},[1778,1780,1787],{"text":1779,"type":759},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1781,"type":759,"marks":1782},"FightCamp Community",[1783],{"type":775,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"custom":1786,"target":778,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1788,"type":759}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":754,"attrs":1790,"content":1791},{"level":756},[1792],{"text":1793,"type":759},"Train Like a Woman",{"type":761,"content":1795},[1796,1797,1802],{"text":1380,"type":759},{"text":1382,"type":759,"marks":1798},[1799],{"type":775,"attrs":1800},{"href":1386,"uuid":48,"anchor":48,"custom":1801,"target":778,"linktype":13},{},{"text":1389,"type":759},{"type":761,"content":1804},[1805],{"text":1393,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1808,"component":118,"meta_info":1809,"meta_title":7,"block_image":1810,"cover_image":1811,"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":1816,"title":1817,"plugin":43,"description":1818},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1820,"alt":1821,"name":7,"focus":7,"title":1821,"filename":1822,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1228],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1833,"created_at":1834,"published_at":1835,"updated_at":1836,"id":1837,"uuid":1838,"content":1839,"slug":2069,"full_slug":2070,"sort_by_date":48,"position":2071,"tag_list":2072,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2073,"first_published_at":2074,"release_id":48,"lang":60,"path":1232,"alternates":2075,"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":1840,"faqs":1841,"title":1833,"topic":1862,"author":1877,"content":1878,"category":2053,"schedule":2061,"component":1216,"meta_info":2062,"cover_image":2065,"description":2064,"contributors":2068},"d9342cbc-2f33-448b-95cb-d9141a391216",[1842,1846,1850,1854,1858],{"_uid":1843,"answer":1844,"question":1845,"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":1847,"answer":1848,"question":1849,"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":1851,"answer":1852,"question":1853,"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":1855,"answer":1856,"question":1857,"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":1859,"answer":1860,"question":1861,"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":1863,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1875,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1876,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1864,"component":39,"meta_info":1872,"block_image":1873,"cover_image":1874,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1865,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1870,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1871,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1866,"component":118,"meta_info":1867,"meta_title":7,"block_image":1868,"cover_image":1869,"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":751,"content":1879},[1880,1893,1897,1911,1915,1919,1933,1937,1941,1945,1962,1966,1970,1974,1990,1994,1999,2012,2016,2026,2039,2043],{"type":761,"content":1881},[1882,1884,1891],{"text":1883,"type":759},"FightCamp Trainer ",{"text":1885,"type":759,"marks":1886},"Coach PJ",[1887],{"type":775,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":778,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1892,"type":759}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":761,"content":1894},[1895],{"text":1896,"type":759},"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":1898,"attrs":1899},"blok",{"id":1900,"body":1901},"d975e679-f879-4a04-b019-c5eb66b48e99",[1902],{"_uid":1903,"link":1904,"image":1906,"title":1908,"component":1910},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1905,"linktype":13,"fieldtype":14,"cached_url":1905},"https://youtu.be/G-4nuJefUcE",{"id":1907,"alt":1908,"name":7,"focus":48,"title":1908,"filename":1909,"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","image_video_link",{"type":754,"attrs":1912,"content":1913},{"level":756},[1914],{"text":1845,"type":759},{"type":761,"content":1916},[1917],{"text":1918,"type":759},"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":1898,"attrs":1920},{"id":1921,"body":1922},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1923],{"url":1924,"_uid":1926,"image":1927,"component":1931,"copyright_details":1932},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1928,"alt":1929,"name":7,"focus":48,"title":1929,"filename":1930,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":761,"content":1934},[1935],{"text":1936,"type":759},"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":754,"attrs":1938,"content":1939},{"level":756},[1940],{"text":1849,"type":759},{"type":761,"content":1942},[1943],{"text":1944,"type":759},"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":1898,"attrs":1946},{"id":1921,"body":1947},[1948],{"url":1949,"_uid":1950,"image":1951,"component":1931,"copyright_details":1955},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1952,"alt":1953,"name":7,"focus":48,"title":1953,"filename":1954,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1956],{"_uid":1957,"link":1958,"title":1960,"component":1961},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1959,"linktype":13,"fieldtype":14,"cached_url":1959},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":761,"content":1963},[1964],{"text":1965,"type":759},"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":754,"attrs":1967,"content":1968},{"level":756},[1969],{"text":1853,"type":759},{"type":761,"content":1971},[1972],{"text":1973,"type":759},"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":1898,"attrs":1975},{"id":1921,"body":1976},[1977],{"url":1978,"_uid":1979,"image":1980,"component":1931,"copyright_details":1984},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1981,"alt":1982,"name":7,"focus":48,"title":1982,"filename":1983,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1985],{"_uid":1986,"link":1987,"title":1989,"component":1961},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1988,"linktype":13,"fieldtype":14,"cached_url":1988},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":761,"content":1991},[1992],{"text":1993,"type":759},"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":754,"attrs":1995,"content":1996},{"level":756},[1997],{"text":1998,"type":759},"Levels & Abilities",{"type":761,"content":2000},[2001,2003,2010],{"text":2002,"type":759},"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":2004,"type":759,"marks":2005},"sweet science",[2006],{"type":775,"attrs":2007},{"href":2008,"uuid":48,"anchor":48,"custom":2009,"target":778,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2011,"type":759},". ",{"type":754,"attrs":2013,"content":2014},{"level":756},[2015],{"text":1861,"type":759},{"type":1898,"attrs":2017},{"id":1921,"body":2018},[2019],{"url":2020,"_uid":2021,"image":2022,"component":1931,"copyright_details":2025},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2023,"alt":1929,"name":7,"focus":48,"title":1929,"filename":2024,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":761,"content":2027},[2028,2030,2037],{"text":2029,"type":759},"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":2031,"type":759,"marks":2032},"FightCamp app",[2033],{"type":775,"attrs":2034},{"href":2035,"uuid":48,"anchor":48,"custom":2036,"target":778,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2038,"type":759},", 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":754,"attrs":2040,"content":2041},{"level":756},[2042],{"text":1376,"type":759},{"type":761,"content":2044},[2045,2046,2051],{"text":1380,"type":759},{"text":1382,"type":759,"marks":2047},[2048],{"type":775,"attrs":2049},{"href":1386,"uuid":48,"anchor":48,"custom":2050,"target":778,"linktype":13},{},{"text":2052,"type":759}," 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":2054,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2059,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2055,"component":118,"meta_info":2056,"meta_title":7,"block_image":2057,"cover_image":2058,"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":2063,"title":1833,"plugin":43,"description":2064},"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":2066,"alt":1833,"name":7,"focus":48,"title":1833,"filename":2067,"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,[1228],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2077,"created_at":2078,"published_at":2079,"updated_at":2080,"id":2081,"uuid":2082,"content":2083,"slug":2345,"full_slug":2346,"sort_by_date":48,"position":2347,"tag_list":2348,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2349,"first_published_at":2079,"release_id":48,"lang":60,"path":1232,"alternates":2350,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2084,"faqs":2085,"title":2077,"topic":2106,"author":1277,"content":2121,"category":2326,"schedule":2334,"component":1216,"meta_info":2335,"cover_image":2339,"description":2343,"contributors":2344},"21563324-6383-4226-86da-b9779cd26bde",[2086,2090,2094,2098,2102],{"_uid":2087,"answer":2088,"question":2089,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2091,"answer":2092,"question":2093,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2095,"answer":2096,"question":2097,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2099,"answer":2100,"question":2101,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2103,"answer":2104,"question":2105,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2107,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2119,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2108,"component":39,"meta_info":2116,"block_image":2117,"cover_image":2118,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2109,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2110,"component":118,"meta_info":2111,"meta_title":7,"block_image":2112,"cover_image":2113,"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":751,"content":2122},[2123,2135,2147,2152,2156,2190,2195,2199,2213,2239,2244,2248,2284,2301,2306,2310,2314,2323],{"type":761,"content":2124},[2125,2127,2133],{"text":2126,"type":759},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2128,"type":759,"marks":2129},"close-range",[2130],{"type":775,"attrs":2131},{"href":1332,"uuid":48,"anchor":48,"custom":2132,"target":778,"linktype":13},{},{"text":2134,"type":759}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":1898,"attrs":2136},{"id":2137,"body":2138},"52fa91c7-90bf-43d9-8857-79752817914b",[2139],{"url":2140,"_uid":2141,"image":2142,"component":1931,"copyright_details":2146},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2143,"alt":2144,"name":7,"focus":48,"title":2144,"filename":2145,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":754,"attrs":2148,"content":2149},{"level":756},[2150],{"text":2151,"type":759},"Rolling Punch Drill",{"type":761,"content":2153},[2154],{"text":2155,"type":759},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":821,"content":2157},[2158,2164,2170,2176],{"type":824,"content":2159},[2160],{"type":761,"content":2161},[2162],{"text":2163,"type":759},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":824,"content":2165},[2166],{"type":761,"content":2167},[2168],{"text":2169,"type":759},"Bend your knees until your thigh muscles are supporting your weight",{"type":824,"content":2171},[2172],{"type":761,"content":2173},[2174],{"text":2175,"type":759},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":824,"content":2177},[2178,2182],{"type":761,"content":2179},[2180],{"text":2181,"type":759},"Develop a steady rhythm, and then start mixing punches in",{"type":821,"content":2183},[2184],{"type":824,"content":2185},[2186],{"type":761,"content":2187},[2188],{"text":2189,"type":759},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":754,"attrs":2191,"content":2192},{"level":756},[2193],{"text":2194,"type":759},"Danger Close Drill",{"type":761,"content":2196},[2197],{"text":2198,"type":759},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":821,"content":2200},[2201,2207],{"type":824,"content":2202},[2203],{"type":761,"content":2204},[2205],{"text":2206,"type":759},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":824,"content":2208},[2209],{"type":761,"content":2210},[2211],{"text":2212,"type":759},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":761,"content":2214},[2215,2219,2221,2228,2230,2237],{"text":2216,"type":759,"marks":2217},"Key focus:",[2218],{"type":799},{"text":2220,"type":759}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2222,"type":759,"marks":2223},"hooks",[2224],{"type":775,"attrs":2225},{"href":2226,"uuid":48,"anchor":48,"custom":2227,"target":778,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2229,"type":759}," and ",{"text":2231,"type":759,"marks":2232},"uppercuts",[2233],{"type":775,"attrs":2234},{"href":2235,"uuid":48,"anchor":48,"custom":2236,"target":778,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2238,"type":759},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":754,"attrs":2240,"content":2241},{"level":756},[2242],{"text":2243,"type":759},"Rolling Thunder Drill",{"type":761,"content":2245},[2246],{"text":2247,"type":759},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":821,"content":2249},[2250,2264,2278],{"type":824,"content":2251},[2252,2256],{"type":761,"content":2253},[2254],{"text":2255,"type":759},"On a heavy bag, set an interval of your choosing",{"type":821,"content":2257},[2258],{"type":824,"content":2259},[2260],{"type":761,"content":2261},[2262],{"text":2263,"type":759},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":824,"content":2265},[2266,2270],{"type":761,"content":2267},[2268],{"text":2269,"type":759},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":821,"content":2271},[2272],{"type":824,"content":2273},[2274],{"type":761,"content":2275},[2276],{"text":2277,"type":759},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":824,"content":2279},[2280],{"type":761,"content":2281},[2282],{"text":2283,"type":759},"Rest for 1 minute in between each round to recover",{"type":761,"content":2285},[2286,2290,2292,2299],{"text":2287,"type":759,"marks":2288},"Tip",[2289],{"type":799},{"text":2291,"type":759},": Maintaining a calm and ",{"text":2293,"type":759,"marks":2294},"steady breath",[2295],{"type":775,"attrs":2296},{"href":2297,"uuid":48,"anchor":48,"custom":2298,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2300,"type":759}," will help you establish your rhythm.",{"type":754,"attrs":2302,"content":2303},{"level":756},[2304],{"text":2305,"type":759},"Better, Faster, Stronger",{"type":761,"content":2307},[2308],{"text":2309,"type":759},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":754,"attrs":2311,"content":2312},{"level":756},[2313],{"text":1376,"type":759},{"type":761,"content":2315},[2316,2317,2322],{"text":1380,"type":759},{"text":1382,"type":759,"marks":2318},[2319],{"type":775,"attrs":2320},{"href":2035,"uuid":48,"anchor":48,"custom":2321,"target":778,"linktype":13},{},{"text":1389,"type":759},{"type":761,"content":2324},[2325],{"text":1393,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2328,"component":118,"meta_info":2329,"meta_title":7,"block_image":2330,"cover_image":2331,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2336,"title":2337,"plugin":43,"description":2338},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2340,"alt":2341,"name":7,"focus":48,"title":2341,"filename":2342,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1228],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2352,"created_at":2353,"published_at":2354,"updated_at":2355,"id":2356,"uuid":2357,"content":2358,"slug":2683,"full_slug":2684,"sort_by_date":48,"position":2685,"tag_list":2686,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2687,"first_published_at":2354,"release_id":48,"lang":60,"path":1232,"alternates":2688,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2359,"faqs":2360,"title":2352,"topic":2409,"author":1877,"content":2424,"category":2666,"schedule":2674,"component":1216,"meta_info":2675,"cover_image":2679,"description":2678,"contributors":2682},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2361,2365,2369,2373,2377,2381,2385,2389,2393,2397,2401,2405],{"_uid":2362,"answer":2363,"question":2364,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2366,"answer":2367,"question":2368,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2370,"answer":2371,"question":2372,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2374,"answer":2375,"question":2376,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2378,"answer":2379,"question":2380,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2382,"answer":2383,"question":2384,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2386,"answer":2387,"question":2388,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2390,"answer":2391,"question":2392,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2394,"answer":2395,"question":2396,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2398,"answer":2399,"question":2400,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2402,"answer":2403,"question":2404,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2406,"answer":2407,"question":2408,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2410,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2422,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2411,"component":39,"meta_info":2419,"block_image":2420,"cover_image":2421,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2412,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2417,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2413,"component":118,"meta_info":2414,"meta_title":7,"block_image":2415,"cover_image":2416,"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":751,"content":2425},[2426,2446,2456,2468,2473,2477,2488,2492,2506,2510,2515,2518,2522,2533,2544,2548,2551,2556,2567,2579,2583,2586,2591,2602,2606,2610,2614,2617,2622,2633,2637,2641,2645,2650,2654,2662],{"type":761,"content":2427},[2428,2430,2436,2438,2444],{"text":2429,"type":759},"Out of the ",{"text":2431,"type":759,"marks":2432},"six (6) basic punches",[2433],{"type":775,"attrs":2434},{"href":2435,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2437,"type":759}," in boxing, punch number one is the ",{"text":2439,"type":759,"marks":2440},"jab",[2441],{"type":775,"attrs":2442},{"href":2443,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2445,"type":759},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":761,"content":2447},[2448,2450,2454],{"text":2449,"type":759},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1885,"type":759,"marks":2451},[2452],{"type":775,"attrs":2453},{"href":1889,"uuid":48,"anchor":48,"target":778,"linktype":13},{"text":2455,"type":759}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1898,"attrs":2457},{"id":2458,"body":2459},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2460],{"_uid":2461,"link":2462,"image":2464,"title":2466,"component":1910},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2463,"linktype":13,"fieldtype":14,"cached_url":2463},"https://youtu.be/JM-8c3EqwZg",{"id":2465,"alt":2466,"name":7,"focus":48,"title":2466,"filename":2467,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":754,"attrs":2469,"content":2470},{"level":756},[2471],{"text":2472,"type":759},"5 Most Common Jab Mistakes",{"type":754,"attrs":2474,"content":2475},{"level":816},[2476],{"text":2372,"type":759},{"type":1898,"attrs":2478},{"id":2458,"body":2479},[2480],{"url":2481,"_uid":2482,"image":2483,"component":1931,"copyright_details":2487},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2484,"alt":2485,"name":7,"focus":48,"title":2485,"filename":2486,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":761,"content":2489},[2490],{"text":2491,"type":759},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":821,"content":2493},[2494,2500],{"type":824,"content":2495},[2496],{"type":761,"content":2497},[2498],{"text":2499,"type":759},"While extending the arm to punch",{"type":824,"content":2501},[2502],{"type":761,"content":2503},[2504],{"text":2505,"type":759},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":761,"content":2507},[2508],{"text":2509,"type":759},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":754,"attrs":2511,"content":2512},{"level":816},[2513],{"text":2514,"type":759},"How To Fix It:",{"type":761,"content":2516},[2517],{"text":2375,"type":759},{"type":754,"attrs":2519,"content":2520},{"level":816},[2521],{"text":2380,"type":759},{"type":1898,"attrs":2523},{"id":2458,"body":2524},[2525],{"url":2526,"_uid":2527,"image":2528,"component":1931,"copyright_details":2532},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2529,"alt":2530,"name":7,"focus":48,"title":2530,"filename":2531,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":761,"content":2534},[2535,2537,2542],{"text":2536,"type":759},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2538,"type":759,"marks":2539},"hook",[2540],{"type":775,"attrs":2541},{"href":2226,"uuid":48,"anchor":48,"target":778,"linktype":13},{"text":2543,"type":759}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":754,"attrs":2545,"content":2546},{"level":816},[2547],{"text":2514,"type":759},{"type":761,"content":2549},[2550],{"text":2383,"type":759},{"type":754,"attrs":2552,"content":2553},{"level":816},[2554],{"text":2555,"type":759},"3. Pushing the Jab",{"type":1898,"attrs":2557},{"id":2458,"body":2558},[2559],{"url":2560,"_uid":2561,"image":2562,"component":1931,"copyright_details":2566},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2563,"alt":2564,"name":7,"focus":48,"title":2564,"filename":2565,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":761,"content":2568},[2569,2571,2577],{"text":2570,"type":759},"“Pushing the jab” means leaning into the punch. In your ",{"text":2572,"type":759,"marks":2573},"boxing stance",[2574],{"type":775,"attrs":2575},{"href":2576,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2578,"type":759},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":754,"attrs":2580,"content":2581},{"level":816},[2582],{"text":2514,"type":759},{"type":761,"content":2584},[2585],{"text":2391,"type":759},{"type":754,"attrs":2587,"content":2588},{"level":816},[2589],{"text":2590,"type":759},"4. Flaring Your Elbows",{"type":1898,"attrs":2592},{"id":2458,"body":2593},[2594],{"url":2595,"_uid":2596,"image":2597,"component":1931,"copyright_details":2601},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2598,"alt":2599,"name":7,"focus":48,"title":2599,"filename":2600,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":761,"content":2603},[2604],{"text":2605,"type":759},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":761,"content":2607},[2608],{"text":2609,"type":759},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":754,"attrs":2611,"content":2612},{"level":816},[2613],{"text":2514,"type":759},{"type":761,"content":2615},[2616],{"text":2399,"type":759},{"type":754,"attrs":2618,"content":2619},{"level":816},[2620],{"text":2621,"type":759},"5. Not Jabbing Enough",{"type":1898,"attrs":2623},{"id":2458,"body":2624},[2625],{"url":2626,"_uid":2627,"image":2628,"component":1931,"copyright_details":2632},{"id":7,"url":7,"linktype":1925,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2629,"alt":2630,"name":7,"focus":48,"title":2630,"filename":2631,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":761,"content":2634},[2635],{"text":2636,"type":759},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":754,"attrs":2638,"content":2639},{"level":816},[2640],{"text":2514,"type":759},{"type":761,"content":2642},[2643],{"text":2644,"type":759},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":754,"attrs":2646,"content":2647},{"level":756},[2648],{"text":2649,"type":759},"Keep On Jabbing",{"type":761,"content":2651},[2652],{"text":2653,"type":759},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":761,"content":2655},[2656,2657,2661],{"text":1380,"type":759},{"text":1382,"type":759,"marks":2658},[2659],{"type":775,"attrs":2660},{"href":1386,"uuid":48,"anchor":48,"target":778,"linktype":13},{"text":1389,"type":759},{"type":761,"content":2663},[2664],{"text":2665,"type":759},"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":2667,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2672,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2673,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2668,"component":118,"meta_info":2669,"meta_title":7,"block_image":2670,"cover_image":2671,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2676,"title":2677,"plugin":43,"description":2678},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2680,"alt":2352,"name":7,"focus":48,"title":2352,"filename":2681,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1228],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2690,"created_at":2691,"published_at":2692,"updated_at":2693,"id":2694,"uuid":2695,"content":2696,"slug":2880,"full_slug":2881,"sort_by_date":48,"position":2882,"tag_list":2883,"is_startpage":9,"parent_id":1229,"meta_data":48,"group_id":2884,"first_published_at":2692,"release_id":48,"lang":60,"path":1232,"alternates":2885,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2697,"faqs":2698,"title":2690,"topic":2703,"author":1277,"content":2718,"category":2861,"schedule":2869,"component":1216,"meta_info":2870,"cover_image":2874,"description":2878,"contributors":2879},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2699],{"_uid":2700,"answer":2701,"question":2702,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2705,"component":39,"meta_info":2713,"block_image":2714,"cover_image":2715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2707,"component":118,"meta_info":2708,"meta_title":7,"block_image":2709,"cover_image":2710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":751,"content":2719},[2720,2724,2729,2734,2759,2764,2787,2792,2806,2811,2825,2830,2834,2839,2843,2847,2858],{"type":761,"content":2721},[2722],{"text":2723,"type":759},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":754,"attrs":2725,"content":2726},{"level":756},[2727],{"text":2728,"type":759},"5 Ways to Shake Up Your Cardio",{"type":754,"attrs":2730,"content":2731},{"level":816},[2732],{"text":2733,"type":759},"Swimming",{"type":761,"content":2735},[2736,2738,2747,2749,2757],{"text":2737,"type":759},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2739,"type":759,"marks":2740},"Flo Master’s",[2741,2745],{"type":775,"attrs":2742},{"href":2743,"uuid":48,"anchor":48,"custom":2744,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2746},"underline",{"text":2748,"type":759}," favorite forms of ",{"text":2750,"type":759,"marks":2751},"active recovery",[2752,2756],{"type":775,"attrs":2753},{"href":2754,"uuid":48,"anchor":48,"custom":2755,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2746},{"text":2758,"type":759}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":754,"attrs":2760,"content":2761},{"level":816},[2762],{"text":2763,"type":759},"Tabata Bag Drills",{"type":761,"content":2765},[2766,2768,2776,2778,2785],{"text":2767,"type":759},"One great way to get your anaerobic endurance up is with ",{"text":2769,"type":759,"marks":2770},"Tabata",[2771,2775],{"type":775,"attrs":2772},{"href":2773,"uuid":48,"anchor":48,"custom":2774,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2746},{"text":2777,"type":759}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2779,"type":759,"marks":2780},"FightCamp App",[2781,2784],{"type":775,"attrs":2782},{"href":1138,"uuid":48,"anchor":48,"custom":2783,"target":778,"linktype":13},{},{"type":2746},{"text":2786,"type":759}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":754,"attrs":2788,"content":2789},{"level":816},[2790],{"text":2791,"type":759},"Footwork Heavy Sports",{"type":761,"content":2793},[2794,2796,2804],{"text":2795,"type":759},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2797,"type":759,"marks":2798},"dancing",[2799,2803],{"type":775,"attrs":2800},{"href":2801,"uuid":48,"anchor":48,"custom":2802,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2746},{"text":2805,"type":759}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":754,"attrs":2807,"content":2808},{"level":816},[2809],{"text":2810,"type":759},"Hiking",{"type":761,"content":2812},[2813,2815,2823],{"text":2814,"type":759},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2816,"type":759,"marks":2817},"healthy snacks",[2818,2822],{"type":775,"attrs":2819},{"href":2820,"uuid":48,"anchor":48,"custom":2821,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2746},{"text":2824,"type":759},"! ",{"type":754,"attrs":2826,"content":2827},{"level":816},[2828],{"text":2829,"type":759},"Shadowboxing Punchouts",{"type":761,"content":2831},[2832],{"text":2833,"type":759},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":754,"attrs":2835,"content":2836},{"level":756},[2837],{"text":2838,"type":759},"Shaking Up Your Cardio",{"type":761,"content":2840},[2841],{"text":2842,"type":759},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":754,"attrs":2844,"content":2845},{"level":756},[2846],{"text":1376,"type":759},{"type":761,"content":2848},[2849,2850,2856],{"text":1380,"type":759},{"text":1382,"type":759,"marks":2851},[2852,2855],{"type":775,"attrs":2853},{"href":1386,"uuid":48,"anchor":48,"custom":2854,"target":778,"linktype":13},{},{"type":2746},{"text":2857,"type":759}," 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":761,"content":2859},[2860],{"text":1393,"type":759},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2863,"component":118,"meta_info":2864,"meta_title":7,"block_image":2865,"cover_image":2866,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2871,"title":2872,"plugin":43,"description":2873},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2875,"alt":2876,"name":7,"focus":7,"title":2876,"filename":2877,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1228],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1216,"created_at":2887,"published_at":2888,"updated_at":2889,"id":2890,"uuid":2891,"content":2892,"slug":1216,"full_slug":2913,"sort_by_date":48,"position":446,"tag_list":2914,"is_startpage":9,"parent_id":2915,"meta_data":48,"group_id":2916,"first_published_at":2917,"release_id":48,"lang":60,"path":7,"alternates":2918,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2893,"component":2894,"meta_info":2895,"custom_content_list":2897},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2896,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2898,2903,2908],{"_uid":2899,"label":2900,"value":2901,"dev_id":2902,"component":759},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2904,"label":2905,"value":2906,"dev_id":2907,"component":759},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2909,"label":2910,"value":2911,"dev_id":2912,"component":759},"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",[],1787013219647]