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It is laid out flat on the ground and is used for agility drills and footwork exercises. An agility workout focuses on improving your conditioning and overall athleticism, while providing specific movements to improve your fighting skills.","What Is an Agility Ladder?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2f9054e0-de39-46f1-8cf7-f42f4d227b6d","In a fight, it’s the fighter who must be aware of their surroundings and able to stay on their feet to strike and defend in order to have the upper hand, so footwork is key.","Why is footwork important in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"2930c0ae-d14f-493e-9b31-e1972102504c","To perform a roundhouse/round kick, do the following: From a fighting stance, balance your weight on your back foot with your elbows in, hands up, and chin tucked. Push off your back leg, shifting your weight to your front leg bringing your knee up to 90 degrees. Use your core to pivot on your front leg, open your hips, and swing your back leg around, using your shin to strike","How do you perform a roundhouse/round kick?",{"_uid":680,"answer":681,"question":682,"component":670},"0ac7b952-cc78-437f-9c40-396ca05b7d4f","To perform a side kick, do the following: Start in fighting stance with your hands up in guard. Bend your front knee at 90 degrees from the ground, place your weight on the back leg and kick forward from the front knee, striking to the side with your shin","How do you perform a side kick?",{"_uid":684,"answer":685,"question":686,"component":670},"397d3ba0-3beb-48b4-917a-b3c6323a72ff","To perform a hook kick, do the following: Start in fighting stance with your hands up in guard position. Bend your front leg at the knee and shift your weight over your back leg. With your front leg, swing forward to strike toward the upper torso of your target","How do you perform a hook kick?",{"_uid":688,"answer":689,"question":690,"component":670},"b3bcb39e-da7e-422e-bc3b-b28458debfaf","Similar to performing a jab in boxing, the step jab is a quick strike. Combine it with precise footwork to get your opponent off-balance. The jab is the foundation for all other punches and is often the first punch you throw in more complex boxing punch combinations. Start with your hands up in your guard in your fighting stance. Place all of your weight on your back foot. Push from the ball of your back foot and step forward with your front foot into the ladder square. Time your punch with your step so that as your front foot lands, your punch lands. Repeat this movement in quick rhythm, in and out, and as you start to feel more comfortable, you can work your way down the ladder","Agility Ladder Workout: Step Jab (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"9ef4f217-14d2-4343-8ffa-79eb57af06c3","This movement is inspired by boxer Vasyl Lomachenko who steps to the side of his opponent before striking. Most boxers step into their punch, exposing their body to their opponent in the process. This side step provides better defense against counter strikes while also utilizing the muscles in the core to increase power. Step into the ladder toward your target with your front foot. Skip your feet together inside the ladder\\n- Hit with uppercut using the forward momentum of your body. Skip backward into the ladder. Finish with another uppercut as you move back out of the ladder. As you get down the basic movements, you can add lateral movement working down the ladder with each move","Agility Ladder Workout: Pendulum (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"3efeec55-9885-4cde-8e46-44a6cce63ea7","This drill is similar to the pendulum described above, but this time, instead of throwing an uppercut, you will finish with a round kick at your opponent. As with the pendulum drill described above, step to the side of your target before striking. Step your front foot into the ladder, Skip your feet together, Throw a snappy round kick at your target within your instep, Move backwards out of the ladder","Agility Ladder Workout: Pendulum Kick (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"ec6ba044-de4d-4428-aae7-474bf0cecfc2","This drill is performed at close-range. You can opt to use your knee or kick. This is useful when there is not enough space to strike your opponent with a full leg kick effectively. The power for this kick comes from your forward momentum and a hip thrust. Start in fighting stance with your hands up in guard and your elbows in, Place your weight on your back leg, Push off the ball of your back foot. Step into the ladder with your hips back. Thrust your hips forward and throw your knee or a front kick with your back leg, Step back into the ladder and out, Alternate using your legs and knees as well as both sides","Agility Ladder Workout: Step In Knee (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"7d85cd22-7b8a-4119-9e6b-d40e9214c3f5","This kick is used to fake an opponent to draw them in before striking. The round kick engages your core, adding power to your strike. This drill focuses on precision with your kick and awareness of your position and opponent’s. Your rear foot leads the kick, Lift your rear leg to fake the kick. Using your front foot, skip into the ladder. Follow through with a round kick. Come back around to your defensive stance. Challenge yourself not to touch the ladder as you skip into the ladder and move out","Agility Ladder Workout: Hop Kick (30 seconds)",{"_uid":708,"answer":709,"question":710,"component":670},"9d28513d-7c8b-4e1f-ad1d-cddc0e267959","This kick focuses on the glutes and obliques and is a great warm-up exercise. It is trickier than it appears and focuses on core stability as well as footwork. Start at one end of the ladder, Chamber a round kick, Hop kick on your back foot, hopping down the ladder for each ladder step, Keep your front leg in position for a round kick at every step, Balance on your back leg without your front foot touching the ground, Continue down the ladder and back using alternate legs and kicks for 30 seconds","Agility Ladder Workout: Bonus Kick (30 seconds)",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":712,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":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":86,"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},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":734,"_uid":735,"name":727,"photo":736,"component":740,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":741,"social_link_linkedin":7,"social_link_instagram":742,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":751,"content":752},"doc",[753,759,763,771,783,824,827,843,849,883,887,915,919,939,944,958,963,983,1000,1012,1017,1021,1027,1036,1052,1084,1090,1099,1103,1141,1147,1156,1160,1186,1190,1210,1216,1226,1230,1274,1280,1289,1293,1331,1337,1346,1350,1388,1392,1410,1457,1462],{"type":754,"content":755},"paragraph",[756],{"text":757,"type":758},"Any experienced boxer or kickboxer knows that the secret to success begins with precision and preparation. Whether you’re new to boxing or kickboxing or are a more experienced fighter, training to improve your fighting skills is a must to keep you at the top of your game.","text",{"type":754,"content":760},[761],{"text":762,"type":758},"The following 5 agility drills are designed to help improve your footwork, agility, and awareness--the foundation for a successful fighter. Incorporate these drills into your weekly training as a complete circuit or break them up and add them to your workouts.",{"type":764,"attrs":765,"content":767},"heading",{"level":766},2,[768,769],{"text":669,"type":758},{"type":770},"hard_break",{"type":772,"attrs":773},"blok",{"id":774,"body":775},"a22d3f49-170e-41b7-ade5-5fe810899e03",[776],{"_uid":777,"image":778,"component":782},"i-c34d6214-3349-47de-81b6-e9b0b8fe5869",{"id":779,"alt":780,"name":7,"focus":48,"title":780,"filename":781,"copyright":7,"fieldtype":50},3397316,"Agility Ladder","https://a.storyblok.com/f/115220/1100x1100/980a0d5a0e/agility-ladder.jpg","content_image",{"type":754,"content":784},[785,787,793,801,806,808,812,818,822],{"text":786,"type":758},"An ",{"text":788,"type":758,"marks":789}," ",[790],{"type":791,"attrs":792},"styled",{"class":7},{"text":794,"type":758,"marks":795},"agility ladder",[796],{"type":797,"attrs":798},"link",{"href":799,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=","_blank",{"text":802,"type":758,"marks":803},"  ",[804],{"type":791,"attrs":805},{"class":7},{"text":807,"type":758},"is a piece of fitness equipment that is used as a training tool. It is laid out flat on the ground and is used for agility drills and footwork exercises. An agility workout focuses on improving your ",{"text":788,"type":758,"marks":809},[810],{"type":791,"attrs":811},{"class":7},{"text":813,"type":758,"marks":814},"conditioning",[815],{"type":797,"attrs":816},{"href":817,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-conditioning-and-recovery-challenge-workout-program",{"text":802,"type":758,"marks":819},[820],{"type":791,"attrs":821},{"class":7},{"text":823,"type":758},"and overall athleticism, while providing specific movements to improve your fighting skills.",{"type":754,"content":825},[826],{"text":673,"type":758},{"type":754,"content":828},[829,831,835,841],{"text":830,"type":758},"Here, FightCamp Trainer Aaron Swenson will lead you through 5 agility ladder drills that will improve your conditioning, enhance your boxing and kickboxing ",{"text":788,"type":758,"marks":832},[833],{"type":791,"attrs":834},{"class":7},{"text":836,"type":758,"marks":837},"footwork",[838],{"type":797,"attrs":839},{"href":840,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"text":842,"type":758},", and boost your reaction time.",{"type":764,"attrs":844,"content":846},{"level":845},3,[847],{"text":848,"type":758},"The 5 ladder agility drills are:",{"type":850,"content":851},"bullet_list",[852,859,865,871,877],{"type":853,"content":854},"list_item",[855],{"type":754,"content":856},[857],{"text":858,"type":758},"Step Jab",{"type":853,"content":860},[861],{"type":754,"content":862},[863],{"text":864,"type":758},"Pendulum",{"type":853,"content":866},[867],{"type":754,"content":868},[869],{"text":870,"type":758},"Pendulum Kick",{"type":853,"content":872},[873],{"type":754,"content":874},[875],{"text":876,"type":758},"Step In Knee",{"type":853,"content":878},[879],{"type":754,"content":880},[881],{"text":882,"type":758},"Hop Kick",{"type":754,"content":884},[885],{"text":886,"type":758},"Aaron also shares an additional bonus move to challenge you to become a more precise fighter with your footwork.",{"type":754,"content":888},[889,891,895,901,903,907,913],{"text":890,"type":758},"These agility drills can be done with any of these ",{"text":788,"type":758,"marks":892},[893],{"type":791,"attrs":894},{"class":7},{"text":896,"type":758,"marks":897},"3 basic kickboxing kicks",[898],{"type":797,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-3-types-of-kicks-in-kickboxing",{"text":902,"type":758},":",{"text":802,"type":758,"marks":904},[905],{"type":791,"attrs":906},{"class":7},{"text":908,"type":758,"marks":909},"Roundhouse/Round Kick",[910],{"type":797,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing",{"text":914,"type":758},", Side Kick, and Hook Kick.",{"type":764,"attrs":916,"content":917},{"level":766},[918],{"text":908,"type":758},{"type":850,"content":920},[921,927,933],{"type":853,"content":922},[923],{"type":754,"content":924},[925],{"text":926,"type":758},"From a fighting stance, balance your weight on your back foot with your elbows in, hands up, and chin tucked",{"type":853,"content":928},[929],{"type":754,"content":930},[931],{"text":932,"type":758},"Push off your back leg, shifting your weight to your front leg bringing your knee up to 90 degrees",{"type":853,"content":934},[935],{"type":754,"content":936},[937],{"text":938,"type":758},"Use your core to pivot on your front leg, open your hips, and swing your back leg around, using your shin to strike",{"type":764,"attrs":940,"content":941},{"level":766},[942],{"text":943,"type":758},"Side Kick",{"type":850,"content":945},[946,952],{"type":853,"content":947},[948],{"type":754,"content":949},[950],{"text":951,"type":758},"Start in fighting stance with your hands up in guard",{"type":853,"content":953},[954],{"type":754,"content":955},[956],{"text":957,"type":758},"Bend your front knee at 90 degrees from the ground, place your weight on the back leg and kick forward from the front knee, striking to the side with your shin",{"type":764,"attrs":959,"content":960},{"level":766},[961],{"text":962,"type":758},"Hook Kick",{"type":850,"content":964},[965,971,977],{"type":853,"content":966},[967],{"type":754,"content":968},[969],{"text":970,"type":758},"Start in fighting stance with your hands up in guard position",{"type":853,"content":972},[973],{"type":754,"content":974},[975],{"text":976,"type":758},"Bend your front leg at the knee and shift your weight over your back leg",{"type":853,"content":978},[979],{"type":754,"content":980},[981],{"text":982,"type":758},"With your front leg, swing forward to strike toward the upper torso of your target",{"type":754,"content":984},[985,987,991,997,999],{"text":986,"type":758},"Now that you know how to perform the three basic ",{"text":788,"type":758,"marks":988},[989],{"type":791,"attrs":990},{"class":7},{"text":992,"type":758,"marks":993},"kicks",[994],{"type":797,"attrs":995},{"href":996,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/five-5-best-kicks-in-kickboxing",{"text":998,"type":758},", let’s jump into the agility ladder workout.",{"type":770},{"type":772,"attrs":1001},{"id":774,"body":1002},[1003],{"_uid":1004,"link":1005,"image":1007,"title":1009,"component":1011},"i-d6d376ce-c037-4f27-8cc7-915acafc893e",{"id":7,"url":1006,"linktype":13,"fieldtype":14,"cached_url":1006},"https://youtu.be/TtE3viXQNbw",{"id":1008,"alt":1009,"name":7,"focus":48,"title":1009,"filename":1010,"copyright":7,"fieldtype":50},3397330,"Precision Fighter Footwork Training | 5 AGILITY LADDER DRILLS","https://a.storyblok.com/f/115220/1244x700/07df1a05d3/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork-youtube-video.jpg","image_video_link",{"type":764,"attrs":1013,"content":1014},{"level":766},[1015],{"text":1016,"type":758},"Agility Ladder Workout",{"type":754,"content":1018},[1019],{"text":1020,"type":758},"Perform each exercise for 30 seconds then rest for 30 seconds before moving on to the next drill.",{"type":764,"attrs":1022,"content":1023},{"level":845},[1024,1026],{"text":1025,"type":758},"Step Jab (30 seconds)",{"type":770},{"type":772,"attrs":1028},{"id":774,"body":1029},[1030],{"_uid":1031,"image":1032,"component":782},"i-a4f3f256-29ff-457e-902e-69b5291d3ac0",{"id":1033,"alt":1034,"name":7,"focus":48,"title":1034,"filename":1035,"copyright":7,"fieldtype":50},3397344,"Aaron Swenson Doing a Step Jab Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/4b4dc886f1/step-jab.jpg",{"type":754,"content":1037},[1038,1040,1044,1050],{"text":1039,"type":758},"Similar to performing a jab in boxing, the step jab is a quick strike. Combine it with precise footwork to get your opponent off-balance. The jab is the foundation for all other punches and is often the first punch you throw in more complex ",{"text":788,"type":758,"marks":1041},[1042],{"type":791,"attrs":1043},{"class":7},{"text":1045,"type":758,"marks":1046},"boxing punch combinations",[1047],{"type":797,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{"text":1051,"type":758},".",{"type":850,"content":1053},[1054,1060,1066,1072,1078],{"type":853,"content":1055},[1056],{"type":754,"content":1057},[1058],{"text":1059,"type":758},"Start with your hands up in your guard in your fighting stance",{"type":853,"content":1061},[1062],{"type":754,"content":1063},[1064],{"text":1065,"type":758},"Place all of your weight on your back foot",{"type":853,"content":1067},[1068],{"type":754,"content":1069},[1070],{"text":1071,"type":758},"Push from the ball of your back foot and step forward with your front foot into the ladder square",{"type":853,"content":1073},[1074],{"type":754,"content":1075},[1076],{"text":1077,"type":758},"Time your punch with your step so that as your front foot lands, your punch lands",{"type":853,"content":1079},[1080],{"type":754,"content":1081},[1082],{"text":1083,"type":758},"Repeat this movement in quick rhythm, in and out, and as you start to feel more comfortable, you can work your way down the ladder",{"type":764,"attrs":1085,"content":1086},{"level":845},[1087,1089],{"text":1088,"type":758},"Pendulum (30 seconds)",{"type":770},{"type":772,"attrs":1091},{"id":774,"body":1092},[1093],{"_uid":1094,"image":1095,"component":782},"i-a90b7416-60bd-4b16-b56c-3dcaf066efbc",{"id":1096,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1098,"copyright":7,"fieldtype":50},3397345,"Aaron Swenson Doing a Pendulum Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/b63637567b/pendulum.jpg",{"type":754,"content":1100},[1101],{"text":1102,"type":758},"This movement is inspired by boxer Vasyl Lomachenko who steps to the side of his opponent before striking. Most boxers step into their punch, exposing their body to their opponent in the process. This side step provides better defense against counter strikes while also utilizing the muscles in the core to increase power.",{"type":850,"content":1104},[1105,1111,1117,1123,1129,1135],{"type":853,"content":1106},[1107],{"type":754,"content":1108},[1109],{"text":1110,"type":758},"Step into the ladder toward your target with your front foot",{"type":853,"content":1112},[1113],{"type":754,"content":1114},[1115],{"text":1116,"type":758},"Skip your feet together inside the ladder",{"type":853,"content":1118},[1119],{"type":754,"content":1120},[1121],{"text":1122,"type":758},"Hit with uppercut using the forward momentum of your body",{"type":853,"content":1124},[1125],{"type":754,"content":1126},[1127],{"text":1128,"type":758},"Skip backward into the ladder",{"type":853,"content":1130},[1131],{"type":754,"content":1132},[1133],{"text":1134,"type":758},"Finish with another uppercut as you move back out of the ladder",{"type":853,"content":1136},[1137],{"type":754,"content":1138},[1139],{"text":1140,"type":758},"As you get down the basic movements, you can add lateral movement working down the ladder with each move",{"type":764,"attrs":1142,"content":1143},{"level":845},[1144,1146],{"text":1145,"type":758},"Pendulum Kick (30 seconds)",{"type":770},{"type":772,"attrs":1148},{"id":774,"body":1149},[1150],{"_uid":1151,"image":1152,"component":782},"i-8223a15f-9a66-470e-88a9-c77bdff04b91",{"id":1153,"alt":1154,"name":7,"focus":48,"title":1154,"filename":1155,"copyright":7,"fieldtype":50},3397346,"Aaron Swenson Doing a Pendulum Kick Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/6872d541cc/pendulum-kick.jpg",{"type":754,"content":1157},[1158],{"text":1159,"type":758},"This drill is similar to the pendulum described above, but this time, instead of throwing an uppercut, you will finish with a round kick at your opponent. As with the pendulum drill described above, step to the side of your target before striking.",{"type":850,"content":1161},[1162,1168,1174,1180],{"type":853,"content":1163},[1164],{"type":754,"content":1165},[1166],{"text":1167,"type":758},"Step your front foot into the ladder",{"type":853,"content":1169},[1170],{"type":754,"content":1171},[1172],{"text":1173,"type":758},"Skip your feet together",{"type":853,"content":1175},[1176],{"type":754,"content":1177},[1178],{"text":1179,"type":758},"Throw a snappy round kick at your target within your instep",{"type":853,"content":1181},[1182],{"type":754,"content":1183},[1184],{"text":1185,"type":758},"Move backwards out of the ladder",{"type":754,"content":1187},[1188],{"text":1189,"type":758},"This kick is popular in other traditional martial arts, such as karate. It is most effective when it’s quick. You can use this exercise with other types kicks:",{"type":850,"content":1191},[1192,1198,1204],{"type":853,"content":1193},[1194],{"type":754,"content":1195},[1196],{"text":1197,"type":758},"Fake low/high kicks to bait the defense out of position before striking",{"type":853,"content":1199},[1200],{"type":754,"content":1201},[1202],{"text":1203,"type":758},"Hook kicks",{"type":853,"content":1205},[1206],{"type":754,"content":1207},[1208],{"text":1209,"type":758},"Side kicks",{"type":764,"attrs":1211,"content":1212},{"level":845},[1213,1215],{"text":1214,"type":758},"Step In Knee (30 seconds)",{"type":770},{"type":772,"attrs":1217},{"id":1218,"body":1219},"c0f73f66-f094-49ad-bf5c-9a585c69e76d",[1220],{"_uid":1221,"image":1222,"component":782},"i-1da4e91c-3d29-49f7-9619-2d55bfbb6153",{"id":1223,"alt":1224,"name":7,"focus":48,"title":1224,"filename":1225,"copyright":7,"fieldtype":50},3457248,"Aaron Swenson Doing a Step In Knee Agility Ladder Drill ","https://a.storyblok.com/f/115220/1100x1100/2058bc7b3c/step_in_knee.png",{"type":754,"content":1227},[1228],{"text":1229,"type":758},"This drill is performed at close-range. You can opt to use your knee or kick. This is useful when there is not enough space to strike your opponent with a full leg kick effectively. The power for this kick comes from your forward momentum and a hip thrust.",{"type":850,"content":1231},[1232,1238,1244,1250,1256,1262,1268],{"type":853,"content":1233},[1234],{"type":754,"content":1235},[1236],{"text":1237,"type":758},"Start in fighting stance with your hands up in guard and your elbows in",{"type":853,"content":1239},[1240],{"type":754,"content":1241},[1242],{"text":1243,"type":758},"Place your weight on your back leg",{"type":853,"content":1245},[1246],{"type":754,"content":1247},[1248],{"text":1249,"type":758},"Push off the ball of your back foot",{"type":853,"content":1251},[1252],{"type":754,"content":1253},[1254],{"text":1255,"type":758},"Step into the ladder with your hips back",{"type":853,"content":1257},[1258],{"type":754,"content":1259},[1260],{"text":1261,"type":758},"Thrust your hips forward and throw your knee or a front kick with your back leg",{"type":853,"content":1263},[1264],{"type":754,"content":1265},[1266],{"text":1267,"type":758},"Step back into the ladder and out",{"type":853,"content":1269},[1270],{"type":754,"content":1271},[1272],{"text":1273,"type":758},"Alternate using your legs and knees as well as both sides",{"type":764,"attrs":1275,"content":1276},{"level":845},[1277,1279],{"text":1278,"type":758},"Hop Kick (30 seconds)",{"type":770},{"type":772,"attrs":1281},{"id":1218,"body":1282},[1283],{"_uid":1284,"image":1285,"component":782},"i-b075a9eb-7d77-496d-aa78-8ee5cc9358dc",{"id":1286,"alt":1287,"name":7,"focus":48,"title":1287,"filename":1288,"copyright":7,"fieldtype":50},3457259,"Aaron Swenson Doing a Hop Kick Agility Ladder Drill","https://a.storyblok.com/f/115220/1100x1100/0db5d34a3b/hop_kick.png",{"type":754,"content":1290},[1291],{"text":1292,"type":758},"This kick is used to fake an opponent to draw them in before striking. The round kick engages your core, adding power to your strike. This drill focuses on precision with your kick and awareness of your position and opponent’s.",{"type":850,"content":1294},[1295,1301,1307,1313,1319,1325],{"type":853,"content":1296},[1297],{"type":754,"content":1298},[1299],{"text":1300,"type":758},"Your rear foot leads the kick",{"type":853,"content":1302},[1303],{"type":754,"content":1304},[1305],{"text":1306,"type":758},"Lift your rear leg to fake the kick",{"type":853,"content":1308},[1309],{"type":754,"content":1310},[1311],{"text":1312,"type":758},"Using your front foot, skip into the ladder",{"type":853,"content":1314},[1315],{"type":754,"content":1316},[1317],{"text":1318,"type":758},"Follow through with a round kick",{"type":853,"content":1320},[1321],{"type":754,"content":1322},[1323],{"text":1324,"type":758},"Come back around to your defensive stance",{"type":853,"content":1326},[1327],{"type":754,"content":1328},[1329],{"text":1330,"type":758},"Challenge yourself not to touch the ladder as you skip into the ladder and move out",{"type":764,"attrs":1332,"content":1333},{"level":845},[1334,1336],{"text":1335,"type":758},"Bonus Kick (30 seconds)",{"type":770},{"type":772,"attrs":1338},{"id":1218,"body":1339},[1340],{"_uid":1341,"image":1342,"component":782},"i-c5960e96-cc32-415b-9bf8-617ad3a5edf5",{"id":1343,"alt":1344,"name":7,"focus":48,"title":1344,"filename":1345,"copyright":7,"fieldtype":50},3457273,"Aaron Swenson doing a bonus kick for agility ladder drills","https://a.storyblok.com/f/115220/1100x1100/d1826ec23f/bonus_kick.png",{"type":754,"content":1347},[1348],{"text":1349,"type":758},"This kick focuses on the glutes and obliques and is a great warm-up exercise. It is trickier than it appears and focuses on core stability as well as footwork.",{"type":850,"content":1351},[1352,1358,1364,1370,1376,1382],{"type":853,"content":1353},[1354],{"type":754,"content":1355},[1356],{"text":1357,"type":758},"Start at one end of the ladder",{"type":853,"content":1359},[1360],{"type":754,"content":1361},[1362],{"text":1363,"type":758},"Chamber a round kick",{"type":853,"content":1365},[1366],{"type":754,"content":1367},[1368],{"text":1369,"type":758},"Hop kick on your back foot, hopping down the ladder for each ladder step",{"type":853,"content":1371},[1372],{"type":754,"content":1373},[1374],{"text":1375,"type":758},"Keep your front leg in position for a round kick at every step",{"type":853,"content":1377},[1378],{"type":754,"content":1379},[1380],{"text":1381,"type":758},"Balance on your back leg without your front foot touching the ground",{"type":853,"content":1383},[1384],{"type":754,"content":1385},[1386],{"text":1387,"type":758},"Continue down the ladder and back using alternate legs and kicks for 30 seconds",{"type":754,"content":1389},[1390],{"text":1391,"type":758},"This bonus movement can also be used with the same 3 basic kicks:",{"type":850,"content":1393},[1394,1400,1405],{"type":853,"content":1395},[1396],{"type":754,"content":1397},[1398],{"text":1399,"type":758},"Roundhouse kicks",{"type":853,"content":1401},[1402],{"type":754,"content":1403},[1404],{"text":1209,"type":758},{"type":853,"content":1406},[1407],{"type":754,"content":1408},[1409],{"text":1203,"type":758},{"type":754,"content":1411},[1412,1414,1418,1424,1428,1430,1434,1440,1444,1446,1450,1456],{"text":1413,"type":758},"The key to successful fighting begins with a strong foundation, especially boxing and kickboxing footwork. For more fighting and agility tips and videos visit our ",{"text":788,"type":758,"marks":1415},[1416],{"type":791,"attrs":1417},{"class":7},{"text":1419,"type":758,"marks":1420},"YouTube channel",[1421],{"type":797,"attrs":1422},{"href":1423,"uuid":48,"anchor":48,"target":800,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":802,"type":758,"marks":1425},[1426],{"type":791,"attrs":1427},{"class":7},{"text":1429,"type":758},"or check out our ",{"text":788,"type":758,"marks":1431},[1432],{"type":791,"attrs":1433},{"class":7},{"text":1435,"type":758,"marks":1436},"blog",[1437],{"type":797,"attrs":1438},{"href":1439,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://blog.joinfightcamp.com/",{"text":802,"type":758,"marks":1441},[1442],{"type":791,"attrs":1443},{"class":7},{"text":1445,"type":758},"for kickboxing and boxing training, workouts, and content from the trainers at ",{"text":788,"type":758,"marks":1447},[1448],{"type":791,"attrs":1449},{"class":7},{"text":1451,"type":758,"marks":1452},"FightCamp",[1453],{"type":797,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"target":800,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1051,"type":758},{"type":764,"attrs":1458,"content":1459},{"level":845},[1460],{"text":1461,"type":758},"Related Articles",{"type":754,"content":1463},[1464,1470,1471,1477,1478,1484,1485,1491,1492],{"text":1465,"type":758,"marks":1466},"Boxing Footwork Drills For Beginners",[1467],{"type":797,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"type":770},{"text":1472,"type":758,"marks":1473},"Five (5) Best Kicks In Kickboxing",[1474],{"type":797,"attrs":1475},{"href":1476,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"type":770},{"text":1479,"type":758,"marks":1480},"Get Toned Fast With Kickboxing At-Home",[1481],{"type":797,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":770},{"text":1486,"type":758,"marks":1487},"The 3 Types of Kicks In Kickboxing",[1488],{"type":797,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-3-types-of-kicks-in-kickboxing",{"type":770},{"text":1493,"type":758,"marks":1494},"7 Reasons Why You Should Be Kickboxing",[1495],{"type":797,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-08 00:00","article",{"_uid":1509,"title":657,"plugin":43,"description":1510},"71fd95c5-a067-44af-9934-c47d5cdbdf4f","Improve your boxing and kickboxing footwork with these 5 agility ladder drills. Enhance your speed, coordination, and balance for champion fighter precision.",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},3397391,"5 Agility Ladder Drills For Boxing and Kickboxing","https://a.storyblok.com/f/115220/2400x990/417e9ea0bd/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork.jpg",[],"5-agility-ladder-drills-for-boxing-and-kickboxing-footwork","blogs/5-agility-ladder-drills-for-boxing-and-kickboxing-footwork",-1060,[],60887917,"6149101c-4896-4ef5-8f77-9cbe87b3e71c","2021-12-08T00:16:38.046Z",[],["Reactive",1525],[1526,1684,1864,2106,2339,2526],{"name":1527,"created_at":1528,"published_at":1529,"updated_at":1530,"id":1531,"uuid":1532,"content":1533,"slug":1676,"full_slug":1677,"sort_by_date":48,"position":1678,"tag_list":1679,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":1681,"first_published_at":1529,"release_id":48,"lang":60,"path":1682,"alternates":1683,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1534,"faqs":1535,"title":1527,"topic":1552,"author":1567,"content":1568,"category":1660,"schedule":1668,"component":1507,"meta_info":1669,"cover_image":1672,"description":1671,"contributors":1675},"96d7fcda-e3db-4f35-935d-fd195032b834",[1536,1540,1544,1548],{"_uid":1537,"answer":1538,"question":1539,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1541,"answer":1542,"question":1543,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1545,"answer":1546,"question":1547,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1549,"answer":1550,"question":1551,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1553,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1565,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1566,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1554,"component":39,"meta_info":1562,"block_image":1563,"cover_image":1564,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1555,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1560,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1561,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1556,"component":118,"meta_info":1557,"meta_title":7,"block_image":1558,"cover_image":1559,"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":1569},[1570,1592,1597,1600,1605,1608,1613,1635,1640,1644,1656],{"type":754,"content":1571},[1572,1574,1581,1583,1590],{"text":1573,"type":758},"Boxing is a sport about ",{"text":1575,"type":758,"marks":1576},"range",[1577],{"type":797,"attrs":1578},{"href":1579,"uuid":48,"anchor":48,"custom":1580,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1582,"type":758}," and ",{"text":1584,"type":758,"marks":1585},"distance",[1586],{"type":797,"attrs":1587},{"href":1588,"uuid":48,"anchor":48,"custom":1589,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1591,"type":758},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":764,"attrs":1593,"content":1594},{"level":766},[1595],{"text":1596,"type":758},"Step Behind The Jab",{"type":754,"content":1598},[1599],{"text":1542,"type":758},{"type":764,"attrs":1601,"content":1602},{"level":766},[1603],{"text":1604,"type":758},"Front Foot Defense",{"type":754,"content":1606},[1607],{"text":1546,"type":758},{"type":764,"attrs":1609,"content":1610},{"level":766},[1611],{"text":1612,"type":758},"Cutting Off The Ring",{"type":754,"content":1614},[1615,1617,1624,1626,1633],{"text":1616,"type":758},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1618,"type":758,"marks":1619},"outside fighter",[1620],{"type":797,"attrs":1621},{"href":1622,"uuid":48,"anchor":48,"custom":1623,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1625,"type":758},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1627,"type":758,"marks":1628},"jab",[1629],{"type":797,"attrs":1630},{"href":1631,"uuid":48,"anchor":48,"custom":1632,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1634,"type":758}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":764,"attrs":1636,"content":1637},{"level":766},[1638],{"text":1639,"type":758},"The Takeaway",{"type":754,"content":1641},[1642],{"text":1643,"type":758},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":754,"content":1645},[1646,1648,1654],{"text":1647,"type":758},"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":1451,"type":758,"marks":1649},[1650],{"type":797,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":800,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1655,"type":758}," 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":754,"content":1657},[1658],{"text":1659,"type":758},"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":1661,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1666,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1667,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1662,"component":118,"meta_info":1663,"meta_title":7,"block_image":1664,"cover_image":1665,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1670,"title":1527,"plugin":43,"description":1671},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1673,"alt":1527,"name":7,"focus":48,"title":1527,"filename":1674,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1680],"featured","9fda1453-7f76-4309-80d2-f9cc385e2e83","training/{{story.slug}}",[],{"name":1685,"created_at":1686,"published_at":1687,"updated_at":1688,"id":1689,"uuid":1690,"content":1691,"slug":1858,"full_slug":1859,"sort_by_date":48,"position":1860,"tag_list":1861,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":1862,"first_published_at":1687,"release_id":48,"lang":60,"path":1682,"alternates":1863,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1692,"faqs":1693,"title":1685,"topic":1702,"author":1567,"content":1717,"category":1839,"schedule":1847,"component":1507,"meta_info":1848,"cover_image":1852,"description":1856,"contributors":1857},"c6387572-343f-40bf-8172-852035367c90",[1694,1698],{"_uid":1695,"answer":1696,"question":1697,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1699,"answer":1700,"question":1701,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1703,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1715,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1704,"component":39,"meta_info":1712,"block_image":1713,"cover_image":1714,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1705,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1710,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1706,"component":118,"meta_info":1707,"meta_title":7,"block_image":1708,"cover_image":1709,"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":1718},[1719,1724,1727,1732,1737,1741,1746,1750,1755,1768,1773,1786,1791,1795,1800,1811,1816,1820,1825,1835],{"type":764,"attrs":1720,"content":1721},{"level":766},[1722],{"text":1723,"type":758},"Boxing Gym Culture",{"type":754,"content":1725},[1726],{"text":1700,"type":758},{"type":764,"attrs":1728,"content":1729},{"level":766},[1730],{"text":1731,"type":758},"What Are the Basic Boxing Gym Rules? ",{"type":764,"attrs":1733,"content":1734},{"level":845},[1735],{"text":1736,"type":758},"Yes Coach, No Coach",{"type":754,"content":1738},[1739],{"text":1740,"type":758},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":764,"attrs":1742,"content":1743},{"level":845},[1744],{"text":1745,"type":758},"Sharing is Caring",{"type":754,"content":1747},[1748],{"text":1749,"type":758},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":764,"attrs":1751,"content":1752},{"level":845},[1753],{"text":1754,"type":758},"Keep it Clean",{"type":754,"content":1756},[1757,1759,1766],{"text":1758,"type":758},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1760,"type":758,"marks":1761},"clean it off.",[1762],{"type":797,"attrs":1763},{"href":1764,"uuid":48,"anchor":48,"custom":1765,"target":800,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1767,"type":758}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":764,"attrs":1769,"content":1770},{"level":845},[1771],{"text":1772,"type":758},"No Killers in Sparring",{"type":754,"content":1774},[1775,1777,1784],{"text":1776,"type":758},"In most boxing gym workouts you will find yourself ",{"text":1778,"type":758,"marks":1779},"sparring",[1780],{"type":797,"attrs":1781},{"href":1782,"uuid":48,"anchor":48,"custom":1783,"target":800,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1785,"type":758},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":764,"attrs":1787,"content":1788},{"level":845},[1789],{"text":1790,"type":758},"Don’t Dump Your Weights",{"type":754,"content":1792},[1793],{"text":1794,"type":758},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":764,"attrs":1796,"content":1797},{"level":845},[1798],{"text":1799,"type":758},"Leave the Weightcut Fighter Alone",{"type":754,"content":1801},[1802,1804,1809],{"text":1803,"type":758},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1805,"type":758,"marks":1806},"leave them alone.",[1807],{"type":1808},"italic",{"text":1810,"type":758}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":764,"attrs":1812,"content":1813},{"level":845},[1814],{"text":1815,"type":758},"The Golden Rule",{"type":754,"content":1817},[1818],{"text":1819,"type":758},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":764,"attrs":1821,"content":1822},{"level":766},[1823],{"text":1824,"type":758},"Train Like a Fighter",{"type":754,"content":1826},[1827,1828,1833],{"text":1647,"type":758},{"text":1451,"type":758,"marks":1829},[1830],{"type":797,"attrs":1831},{"href":1652,"uuid":48,"anchor":48,"custom":1832,"target":800,"linktype":13},{},{"text":1834,"type":758}," 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":754,"content":1836},[1837],{"text":1838,"type":758},"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":1840,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1845,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1846,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1841,"component":118,"meta_info":1842,"meta_title":7,"block_image":1843,"cover_image":1844,"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},[],[],"2023-01-25 00:00",{"_uid":1849,"title":1850,"plugin":43,"description":1851},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1853,"alt":1854,"name":7,"focus":7,"title":1854,"filename":1855,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1680],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1865,"created_at":1866,"published_at":1867,"updated_at":1868,"id":1869,"uuid":1870,"content":1871,"slug":2099,"full_slug":2100,"sort_by_date":48,"position":2101,"tag_list":2102,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2103,"first_published_at":2104,"release_id":48,"lang":60,"path":1682,"alternates":2105,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1872,"faqs":1873,"title":1865,"topic":1886,"author":1901,"content":1902,"category":2080,"schedule":2088,"component":1507,"meta_info":2089,"cover_image":2093,"description":2097,"contributors":2098},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1874,1878,1882],{"_uid":1875,"answer":1876,"question":1877,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1879,"answer":1880,"question":1881,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1883,"answer":1884,"question":1885,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1887,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1899,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1888,"component":39,"meta_info":1896,"block_image":1897,"cover_image":1898,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1889,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1890,"component":118,"meta_info":1891,"meta_title":7,"block_image":1892,"cover_image":1893,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":751,"content":1903},[1904,1908,1912,1916,1920,1935,1983,1997,2002,2025,2059,2063,2067,2077],{"type":764,"attrs":1905,"content":1906},{"level":766},[1907],{"text":1877,"type":758},{"type":754,"content":1909},[1910],{"text":1911,"type":758},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":754,"content":1913},[1914],{"text":1915,"type":758},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":764,"attrs":1917,"content":1918},{"level":766},[1919],{"text":1881,"type":758},{"type":754,"content":1921},[1922,1924,1933],{"text":1923,"type":758},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1925,"type":758,"marks":1926},"National Academy of Sports Medicine",[1927,1931],{"type":797,"attrs":1928},{"href":1929,"uuid":48,"anchor":48,"custom":1930,"target":800,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1932},"underline",{"text":1934,"type":758}," has a few exercise-related symptoms of overtraining:",{"type":1936,"attrs":1937,"content":1940},"ordered_list",{"order":1938},{"order":1939},1,[1941,1947,1953,1959,1965,1971,1977],{"type":853,"content":1942},[1943],{"type":754,"content":1944},[1945],{"text":1946,"type":758},"A plateau or decline in workout performance or progress",{"type":853,"content":1948},[1949],{"type":754,"content":1950},[1951],{"text":1952,"type":758},"A perception of increased exertion during “normal” or “easy” workouts",{"type":853,"content":1954},[1955],{"type":754,"content":1956},[1957],{"text":1958,"type":758},"Excessive sweating or overheating",{"type":853,"content":1960},[1961],{"type":754,"content":1962},[1963],{"text":1964,"type":758},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":853,"content":1966},[1967],{"type":754,"content":1968},[1969],{"text":1970,"type":758},"A lack of feeling “refreshed” after regular rest and recovery",{"type":853,"content":1972},[1973],{"type":754,"content":1974},[1975],{"text":1976,"type":758},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":853,"content":1978},[1979],{"type":754,"content":1980},[1981],{"text":1982,"type":758},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":754,"content":1984},[1985,1987,1995],{"text":1986,"type":758},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1988,"type":758,"marks":1989},"FightCamp App",[1990,1994],{"type":797,"attrs":1991},{"href":1992,"uuid":48,"anchor":48,"custom":1993,"target":800,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1932},{"text":1996,"type":758}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":764,"attrs":1998,"content":1999},{"level":766},[2000],{"text":2001,"type":758},"A Day of Rest",{"type":754,"content":2003},[2004,2006,2014,2015,2023],{"text":2005,"type":758},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2007,"type":758,"marks":2008},"Aaron",[2009,2013],{"type":797,"attrs":2010},{"href":2011,"uuid":48,"anchor":48,"custom":2012,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1932},{"text":1582,"type":758},{"text":2016,"type":758,"marks":2017},"Flo",[2018,2022],{"type":797,"attrs":2019},{"href":2020,"uuid":48,"anchor":48,"custom":2021,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1932},{"text":2024,"type":758},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":754,"content":2026},[2027,2029,2037,2039,2047,2049,2057],{"text":2028,"type":758},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2030,"type":758,"marks":2031},"researchers",[2032,2036],{"type":797,"attrs":2033},{"href":2034,"uuid":48,"anchor":48,"custom":2035,"target":800,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1932},{"text":2038,"type":758}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2040,"type":758,"marks":2041},"FightCamp Trainers",[2042,2046],{"type":797,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1932},{"text":2048,"type":758}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2050,"type":758,"marks":2051},"neurological connections",[2052,2056],{"type":797,"attrs":2053},{"href":2054,"uuid":48,"anchor":48,"custom":2055,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1932},{"text":2058,"type":758},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":754,"content":2060},[2061],{"text":2062,"type":758},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":764,"attrs":2064,"content":2065},{"level":766},[2066],{"text":1824,"type":758},{"type":754,"content":2068},[2069,2070,2076],{"text":1647,"type":758},{"text":1451,"type":758,"marks":2071},[2072,2075],{"type":797,"attrs":2073},{"href":1652,"uuid":48,"anchor":48,"custom":2074,"target":800,"linktype":13},{},{"type":1932},{"text":1834,"type":758},{"type":754,"content":2078},[2079],{"text":1659,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2081,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2086,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2087,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2082,"component":118,"meta_info":2083,"meta_title":7,"block_image":2084,"cover_image":2085,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2090,"title":2091,"plugin":43,"description":2092},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2094,"alt":2095,"name":7,"focus":7,"title":2095,"filename":2096,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1680],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2107,"created_at":2108,"published_at":2109,"updated_at":2110,"id":2111,"uuid":2112,"content":2113,"slug":2332,"full_slug":2333,"sort_by_date":48,"position":2334,"tag_list":2335,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2336,"first_published_at":2337,"release_id":48,"lang":60,"path":1682,"alternates":2338,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2114,"faqs":2115,"title":2107,"topic":2136,"author":2151,"content":2152,"category":2314,"schedule":2322,"component":1507,"meta_info":2323,"cover_image":2327,"description":2326,"contributors":2331},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2116,2120,2124,2128,2132],{"_uid":2117,"answer":2118,"question":2119,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2121,"answer":2122,"question":2123,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2125,"answer":2126,"question":2127,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2129,"answer":2130,"question":2131,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2133,"answer":2134,"question":2135,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2137,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2149,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2138,"component":39,"meta_info":2146,"block_image":2147,"cover_image":2148,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2139,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2140,"component":118,"meta_info":2141,"meta_title":7,"block_image":2142,"cover_image":2143,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":751,"content":2153},[2154,2158,2162,2166,2179,2183,2187,2192,2205,2218,2223,2234,2238,2260,2265,2276,2289,2294,2298,2302,2311],{"type":754,"content":2155},[2156],{"text":2157,"type":758},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":754,"content":2159},[2160],{"text":2161,"type":758},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":764,"attrs":2163,"content":2164},{"level":766},[2165],{"text":2119,"type":758},{"type":754,"content":2167},[2168,2170,2177],{"text":2169,"type":758},"According to the ",{"text":2171,"type":758,"marks":2172},"Mayo Clinic",[2173],{"type":797,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"custom":2176,"target":800,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2178,"type":758},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":754,"content":2180},[2181],{"text":2182,"type":758},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":754,"content":2184},[2185],{"text":2186,"type":758},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":764,"attrs":2188,"content":2189},{"level":766},[2190],{"text":2191,"type":758},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":772,"attrs":2193},{"id":2194,"body":2195},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2196],{"url":2197,"_uid":2199,"image":2200,"component":782,"copyright_details":2204},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2201,"alt":2202,"name":7,"focus":48,"title":2202,"filename":2203,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":754,"content":2206},[2207,2209,2216],{"text":2208,"type":758},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2210,"type":758,"marks":2211},"burn more calories",[2212],{"type":797,"attrs":2213},{"href":2214,"uuid":48,"anchor":48,"custom":2215,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2217,"type":758}," even after you’re done working out.",{"type":764,"attrs":2219,"content":2220},{"level":766},[2221],{"text":2222,"type":758},"Kickboxing Is A Full Body Workout",{"type":772,"attrs":2224},{"id":2194,"body":2225},[2226],{"url":2227,"_uid":2228,"image":2229,"component":782,"copyright_details":2233},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2230,"alt":2231,"name":7,"focus":48,"title":2231,"filename":2232,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":754,"content":2235},[2236],{"text":2237,"type":758},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":754,"content":2239},[2240,2242,2249,2251,2258],{"text":2241,"type":758},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2243,"type":758,"marks":2244},"all-level lower body workout",[2245],{"type":797,"attrs":2246},{"href":2247,"uuid":48,"anchor":48,"custom":2248,"target":800,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2250,"type":758}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2252,"type":758,"marks":2253},"upper body workout",[2254],{"type":797,"attrs":2255},{"href":2256,"uuid":48,"anchor":48,"custom":2257,"target":800,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2259,"type":758}," led by Flo Master.",{"type":764,"attrs":2261,"content":2262},{"level":766},[2263],{"text":2264,"type":758},"Boxing Can Be Low-Impact",{"type":772,"attrs":2266},{"id":2194,"body":2267},[2268],{"url":2269,"_uid":2270,"image":2271,"component":782,"copyright_details":2275},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2272,"alt":2273,"name":7,"focus":48,"title":2273,"filename":2274,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":754,"content":2277},[2278,2280,2287],{"text":2279,"type":758},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2281,"type":758,"marks":2282},"shadowboxing",[2283],{"type":797,"attrs":2284},{"href":2285,"uuid":48,"anchor":48,"custom":2286,"target":800,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2288,"type":758}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":764,"attrs":2290,"content":2291},{"level":766},[2292],{"text":2293,"type":758},"Kick Boring Cardio To The Curb",{"type":754,"content":2295},[2296],{"text":2297,"type":758},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":764,"attrs":2299,"content":2300},{"level":766},[2301],{"text":1824,"type":758},{"type":754,"content":2303},[2304,2305,2310],{"text":1647,"type":758},{"text":1451,"type":758,"marks":2306},[2307],{"type":797,"attrs":2308},{"href":1652,"uuid":48,"anchor":48,"custom":2309,"target":800,"linktype":13},{},{"text":1655,"type":758},{"type":754,"content":2312},[2313],{"text":1838,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2315,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2320,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2316,"component":118,"meta_info":2317,"meta_title":7,"block_image":2318,"cover_image":2319,"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},[],[],"2022-12-12 00:00",{"_uid":2324,"title":2325,"plugin":43,"description":2326},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2328,"alt":2329,"name":7,"focus":48,"title":2329,"filename":2330,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1680],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2340,"created_at":2341,"published_at":2342,"updated_at":2343,"id":2344,"uuid":2345,"content":2346,"slug":2519,"full_slug":2520,"sort_by_date":48,"position":2521,"tag_list":2522,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2523,"first_published_at":2524,"release_id":48,"lang":60,"path":1682,"alternates":2525,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2347,"faqs":2348,"title":2365,"topic":2366,"author":1567,"content":2381,"category":2500,"schedule":2508,"component":1507,"meta_info":2509,"cover_image":2513,"description":2517,"contributors":2518},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2349,2353,2357,2361],{"_uid":2350,"answer":2351,"question":2352,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2354,"answer":2355,"question":2356,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2358,"answer":2359,"question":2360,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2362,"answer":2363,"question":2364,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2367,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2379,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2368,"component":39,"meta_info":2376,"block_image":2377,"cover_image":2378,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2369,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2374,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2370,"component":118,"meta_info":2371,"meta_title":7,"block_image":2372,"cover_image":2373,"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":2382},[2383,2396,2400,2411,2424,2428,2437,2441,2445,2454,2467,2471,2484,2488,2497],{"type":754,"content":2384},[2385,2387,2394],{"text":2386,"type":758},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2388,"type":758,"marks":2389},"Muhammad Ali",[2390],{"type":797,"attrs":2391},{"href":2392,"uuid":48,"anchor":48,"custom":2393,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2395,"type":758}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":764,"attrs":2397,"content":2398},{"level":766},[2399],{"text":2356,"type":758},{"type":772,"attrs":2401},{"id":2402,"body":2403},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2404],{"url":7,"_uid":2405,"image":2406,"component":782,"copyright_details":2410},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2407,"alt":2408,"name":7,"focus":7,"title":2408,"filename":2409,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":754,"content":2412},[2413,2415,2422],{"text":2414,"type":758},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2416,"type":758,"marks":2417},"Manny Pacquiao",[2418],{"type":797,"attrs":2419},{"href":2420,"uuid":48,"anchor":48,"custom":2421,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2423,"type":758},". His punches have great technique and flow well, naturally building momentum.",{"type":764,"attrs":2425,"content":2426},{"level":766},[2427],{"text":2360,"type":758},{"type":772,"attrs":2429},{"id":2402,"body":2430},[2431],{"url":7,"_uid":2432,"image":2433,"component":782,"copyright_details":2436},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2434,"alt":2408,"name":7,"focus":7,"title":2408,"filename":2435,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":754,"content":2438},[2439],{"text":2440,"type":758},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":764,"attrs":2442,"content":2443},{"level":766},[2444],{"text":2364,"type":758},{"type":772,"attrs":2446},{"id":2402,"body":2447},[2448],{"url":7,"_uid":2449,"image":2450,"component":782,"copyright_details":2453},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2451,"alt":2408,"name":7,"focus":7,"title":2408,"filename":2452,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":754,"content":2455},[2456,2458,2465],{"text":2457,"type":758},"In boxing movies, you will often hear boxers ‘",{"text":2459,"type":758,"marks":2460},"hiss",[2461],{"type":797,"attrs":2462},{"href":2463,"uuid":48,"anchor":48,"custom":2464,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2466,"type":758},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":764,"attrs":2468,"content":2469},{"level":766},[2470],{"text":1639,"type":758},{"type":754,"content":2472},[2473,2475,2482],{"text":2474,"type":758},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2476,"type":758,"marks":2477},"breathing",[2478],{"type":797,"attrs":2479},{"href":2480,"uuid":48,"anchor":48,"custom":2481,"target":800,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2483,"type":758}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":764,"attrs":2485,"content":2486},{"level":766},[2487],{"text":1824,"type":758},{"type":754,"content":2489},[2490,2491,2496],{"text":1647,"type":758},{"text":1451,"type":758,"marks":2492},[2493],{"type":797,"attrs":2494},{"href":1652,"uuid":48,"anchor":48,"custom":2495,"target":800,"linktype":13},{},{"text":1655,"type":758},{"type":754,"content":2498},[2499],{"text":1659,"type":758},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2501,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2506,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2502,"component":118,"meta_info":2503,"meta_title":7,"block_image":2504,"cover_image":2505,"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},[],[],"2022-12-22 00:00",{"_uid":2510,"title":2511,"plugin":43,"description":2512},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2514,"alt":2515,"name":7,"focus":7,"title":2515,"filename":2516,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1680],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2527,"created_at":2528,"published_at":2529,"updated_at":2530,"id":2531,"uuid":2532,"content":2533,"slug":2759,"full_slug":2760,"sort_by_date":48,"position":2761,"tag_list":2762,"is_startpage":9,"parent_id":1520,"meta_data":48,"group_id":2763,"first_published_at":2764,"release_id":48,"lang":60,"path":1682,"alternates":2765,"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":2534,"faqs":2535,"title":2527,"topic":2556,"author":2571,"content":2572,"category":2743,"schedule":2751,"component":1507,"meta_info":2752,"cover_image":2755,"description":2754,"contributors":2758},"d9342cbc-2f33-448b-95cb-d9141a391216",[2536,2540,2544,2548,2552],{"_uid":2537,"answer":2538,"question":2539,"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":2541,"answer":2542,"question":2543,"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":2545,"answer":2546,"question":2547,"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":2549,"answer":2550,"question":2551,"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":2553,"answer":2554,"question":2555,"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":2557,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2569,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2558,"component":39,"meta_info":2566,"block_image":2567,"cover_image":2568,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2559,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2564,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2560,"component":118,"meta_info":2561,"meta_title":7,"block_image":2562,"cover_image":2563,"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":2573},[2574,2587,2591,2603,2607,2611,2623,2627,2631,2635,2652,2656,2660,2664,2680,2684,2689,2702,2706,2716,2729,2733],{"type":754,"content":2575},[2576,2578,2585],{"text":2577,"type":758},"FightCamp Trainer ",{"text":2579,"type":758,"marks":2580},"Coach PJ",[2581],{"type":797,"attrs":2582},{"href":2583,"uuid":48,"anchor":48,"custom":2584,"target":800,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2586,"type":758}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":754,"content":2588},[2589],{"text":2590,"type":758},"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. 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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":772,"attrs":2612},{"id":2613,"body":2614},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2615],{"url":2616,"_uid":2617,"image":2618,"component":782,"copyright_details":2622},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2619,"alt":2620,"name":7,"focus":48,"title":2620,"filename":2621,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":754,"content":2624},[2625],{"text":2626,"type":758},"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":764,"attrs":2628,"content":2629},{"level":766},[2630],{"text":2543,"type":758},{"type":754,"content":2632},[2633],{"text":2634,"type":758},"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":772,"attrs":2636},{"id":2613,"body":2637},[2638],{"url":2639,"_uid":2640,"image":2641,"component":782,"copyright_details":2645},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2642,"alt":2643,"name":7,"focus":48,"title":2643,"filename":2644,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2646],{"_uid":2647,"link":2648,"title":2650,"component":2651},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2649,"linktype":13,"fieldtype":14,"cached_url":2649},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":754,"content":2653},[2654],{"text":2655,"type":758},"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":764,"attrs":2657,"content":2658},{"level":766},[2659],{"text":2547,"type":758},{"type":754,"content":2661},[2662],{"text":2663,"type":758},"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":772,"attrs":2665},{"id":2613,"body":2666},[2667],{"url":2668,"_uid":2669,"image":2670,"component":782,"copyright_details":2674},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2671,"alt":2672,"name":7,"focus":48,"title":2672,"filename":2673,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2675],{"_uid":2676,"link":2677,"title":2679,"component":2651},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2678,"linktype":13,"fieldtype":14,"cached_url":2678},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":754,"content":2681},[2682],{"text":2683,"type":758},"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":764,"attrs":2685,"content":2686},{"level":766},[2687],{"text":2688,"type":758},"Levels & Abilities",{"type":754,"content":2690},[2691,2693,2700],{"text":2692,"type":758},"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":2694,"type":758,"marks":2695},"sweet science",[2696],{"type":797,"attrs":2697},{"href":2698,"uuid":48,"anchor":48,"custom":2699,"target":800,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2701,"type":758},". ",{"type":764,"attrs":2703,"content":2704},{"level":766},[2705],{"text":2555,"type":758},{"type":772,"attrs":2707},{"id":2613,"body":2708},[2709],{"url":2710,"_uid":2711,"image":2712,"component":782,"copyright_details":2715},{"id":7,"url":7,"linktype":2198,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2713,"alt":2620,"name":7,"focus":48,"title":2620,"filename":2714,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":754,"content":2717},[2718,2720,2727],{"text":2719,"type":758},"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":2721,"type":758,"marks":2722},"FightCamp app",[2723],{"type":797,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":800,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2728,"type":758},", 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":764,"attrs":2730,"content":2731},{"level":766},[2732],{"text":1824,"type":758},{"type":754,"content":2734},[2735,2736,2741],{"text":1647,"type":758},{"text":1451,"type":758,"marks":2737},[2738],{"type":797,"attrs":2739},{"href":1652,"uuid":48,"anchor":48,"custom":2740,"target":800,"linktype":13},{},{"text":2742,"type":758}," 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":2744,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2749,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2750,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2745,"component":118,"meta_info":2746,"meta_title":7,"block_image":2747,"cover_image":2748,"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":2753,"title":2527,"plugin":43,"description":2754},"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":2756,"alt":2527,"name":7,"focus":48,"title":2527,"filename":2757,"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,[1680],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1507,"created_at":2767,"published_at":2768,"updated_at":2769,"id":2770,"uuid":2771,"content":2772,"slug":1507,"full_slug":2793,"sort_by_date":48,"position":446,"tag_list":2794,"is_startpage":9,"parent_id":2795,"meta_data":48,"group_id":2796,"first_published_at":2797,"release_id":48,"lang":60,"path":7,"alternates":2798,"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":2773,"component":2774,"meta_info":2775,"custom_content_list":2777},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2776,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2778,2783,2788],{"_uid":2779,"label":2780,"value":2781,"dev_id":2782,"component":758},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2784,"label":2785,"value":2786,"dev_id":2787,"component":758},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2789,"label":2790,"value":2791,"dev_id":2792,"component":758},"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",[],1786402778573]