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This means paying attention to your diet, exercise, mind, and sleep routines. In order to push yourself to your utmost potential, you need to properly recover and rest from your workouts. LeBron James spends an estimated $1.5 million a year on things that take care of his body–that may be a bit extreme to 99% of the population, but it is a testament to how crucial recovery is, especially for athletes.\n\nOne of the best tools that you can start using right now during your recovery routine is a foam roller. Foam rolling is a self-myofascial release technique (SMR) that uses your body weight to exert pressure on your muscles through small repetitive movements on a foam cylinder. Basically, think of it as a deep tissue massage that you can do by yourself with a simple piece of equipment.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"cf206e4a-b2e9-45ba-9778-f7ad1a4d2cf0","- Start in a seated position with your legs out straight in front of you\n- With the foam roller on the ground, place your right leg on top of the roller, so that your heel is just hanging off of it, your Achilles tendon resting on the roller\n- Place your hands on the ground to support your bodyweight and to adjust the weight and pressure on the targeted muscle\n- Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the Achilles tendon and calf\n- To increase the massaging effect and maximize pressure, you can place your left leg on top of your right shin to add more weight into the roller\n- Continue to roll up and down 2-4 times or for 30 seconds\n- Switch legs and repeat","Achilles and Calves",{"_uid":675,"answer":676,"question":677,"component":669},"43093b1e-eb60-4ff3-a4bd-f741e2645e4b","- Start in a seated position with your legs out straight in front of you\n- With the foam roller on the ground, place your right leg on top of the roller, so that the foam roller is sitting comfortably underneath your knee\n- Place your hands on the ground to support your bodyweight and to adjust the weight and pressure on the targeted muscle\n- Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the hamstring, from the back of your knee up towards your glutes\n- To increase the massaging effect and add more weight into the roller, place your left leg above your right knee in a figure 4 position\n- You can also press down with your left leg to add even more pressure\n- Continue to roll up and down 2-4 times or for 30 seconds\n- Switch legs and repeat","Hamstrings",{"_uid":679,"answer":680,"question":681,"component":669},"a4ca3e82-0b70-44dc-8ea1-4edf84052f8c","- With the foam roller on the ground, roll over on your right side so that the foam roller is underneath your hip\n- Extend your right leg out straight, place your right forearm on the ground for balance and your left foot on the ground, either in front or behind your right leg\n- Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the IT band–from your hip to your knee\n- Roll up and down 2-4 times or for 30 seconds\n- Switch legs and repeat","IT Band/Hip",{"_uid":683,"answer":684,"question":685,"component":669},"c2c209a2-4c98-4db3-bbdb-7a0c1a57ad05","- Place the foam roller on the ground to the right of you at groin level, and lie down on your stomach or forearms so that the foam roller is parallel to your upper body\n- Bend your right hip and knee at a 90-degree angle and carefully place your right leg on top of the roller so that your leg is perpendicular to the roller with your knee facing away from you\n- Slowly shift and roll your body over the top of the foam roller, tracking your movement from the inside of your right knee towards the inside of your hip and groin area\n- Roll back and forth 2-4 times or for 30 seconds\n- Switch legs and repeat","Groin",{"_uid":687,"answer":688,"question":689,"component":669},"9922f407-1434-45c7-b281-c7860db6289f","- Place the foam roller on the ground and lay down on top of it so that it is under your upper back\n- Rest your feet flat on the ground and place your hands behind your head\n- Slowly roll back and forth from the top of your trapezius muscles all the way down to your lower thoracic region–be sure not to roll all the way down to your lumbar spine\n- Roll back and forth 2-4 times or for 30 seconds","Upper Back",{"_uid":691,"answer":692,"question":693,"component":669},"1826e2bc-268c-4be2-adb8-d659a7912561","- Place the foam roller on the ground and lay down on top of it so that it is under your upper back\n- Rest your feet flat on the ground and place your hands behind your head\n- Slightly rotate your torso towards your right side so the pressure is now on your latissimus dorsi as opposed to your mid-back\n- Slowly roll back and forth from the top of your trapezius muscles all the way down to your lower thoracic region–be sure not to roll all the way down to your lumbar spine\n- Roll back and forth 2-4 times or for 30 seconds\n- Switch sides and repeat","Latissimus Dorsi",{"_uid":695,"answer":696,"question":697,"component":669},"20393b1b-6d5e-49fe-9878-f63471e0c664","- Lie down on your stomach and place the foam roller on your right side at shoulder height, parallel to your body\n- Place your right arm on top of the roller, with your arm out straight, where the chest and shoulder meet\n- Slowly roll back and forth from your outer chest to the far point of your shoulder\n- Roll back and forth 2-4 times or for 30 seconds\n- Switch sides and repeat\n\nKey Tip: Flip your hand back and forth from supination to pronation to work different angles of your chest and shoulders","Chest/Deltoid",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":699,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":711,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":700,"component":39,"meta_info":708,"block_image":709,"cover_image":710,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":702,"component":118,"meta_info":703,"meta_title":7,"block_image":704,"cover_image":705,"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},[],[],{"name":714,"created_at":715,"published_at":716,"updated_at":717,"id":718,"uuid":719,"content":720,"slug":732,"full_slug":733,"sort_by_date":48,"position":446,"tag_list":734,"is_startpage":9,"parent_id":735,"meta_data":48,"group_id":736,"first_published_at":737,"release_id":48,"lang":60,"path":48,"alternates":738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":721,"_uid":722,"name":714,"photo":723,"component":727,"social_link_tiktok":728,"social_link_twitter":729,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":724,"alt":714,"name":725,"focus":48,"title":714,"filename":726,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":740,"content":741},"doc",[742,774,786,800,814,821,827,849,854,865,911,916,926,976,981,991,1022,1027,1037,1068,1073,1083,1108,1113,1123,1157,1162,1172,1202,1211,1231,1236],{"type":743,"content":744},"paragraph",[745,748,756,758,764,766,772],{"text":746,"type":747},"In order to be the best fighter, boxer, kickboxer, and athlete you need to take care of your body so it can take care of you. This means paying attention to your ","text",{"text":749,"type":747,"marks":750},"diet",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/","_blank",{"text":757,"type":747},", exercise, mind, and sleep routines. In order to push yourself to your utmost potential, you need to properly ",{"text":759,"type":747,"marks":760},"recover",[761],{"type":752,"attrs":762},{"href":763,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{"text":765,"type":747}," and rest from your workouts. ",{"text":767,"type":747,"marks":768},"LeBron James",[769],{"type":752,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.businessinsider.com/how-lebron-james-spends-money-body-care-2018-7",{"text":773,"type":747}," spends an estimated $1.5 million a year on things that take care of his body–that may be a bit extreme to 99% of the population, but it is a testament to how crucial recovery is, especially for athletes.",{"type":743,"content":775},[776,778,784],{"text":777,"type":747},"One of the best tools that you can start using right now during your recovery routine is a foam roller. ",{"text":779,"type":747,"marks":780},"Foam rolling",[781],{"type":752,"attrs":782},{"href":783,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://youtu.be/1sT1xvj92eg",{"text":785,"type":747}," is a self-myofascial release technique (SMR) that uses your body weight to exert pressure on your muscles through small repetitive movements on a foam cylinder. Basically, think of it as a deep tissue massage that you can do by yourself with a simple piece of equipment.",{"type":743,"content":787},[788,790,796,798],{"text":789,"type":747},"Here, FightCamp Trainer ",{"text":791,"type":747,"marks":792},"Coach PJ",[793],{"type":752,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://youtu.be/Oqrc-aDsjZo",{"text":797,"type":747}," leads you through a 6-minute, total body foam rolling routine that you can perform anywhere, without much space needed.",{"type":799},"hard_break",{"type":801,"attrs":802},"blok",{"id":803,"body":804},"fbca42a0-f24d-47b0-bb59-3fc40153c568",[805],{"_uid":806,"link":807,"image":809,"title":811,"component":813},"i-12153402-3821-4fa8-a433-10c5a7073bb0",{"id":7,"url":808,"linktype":13,"fieldtype":14,"cached_url":808},"https://youtu.be/zUu0zs9WeSg",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},3632261,"Foam Rolling For Recovery | 6 Minute FOLLOW ALONG Routine","https://a.storyblok.com/f/115220/1244x700/efc456397a/foam-rolling-for-recovery_routine_youtube.png","image_video_link",{"type":815,"attrs":816,"content":818},"heading",{"level":817},2,[819],{"text":820,"type":747},"6-Minute Full-Body Foam Rolling Routine",{"type":815,"attrs":822,"content":824},{"level":823},3,[825],{"text":826,"type":747},"Key Highlights:",{"type":828,"content":829},"bullet_list",[830,837,843],{"type":831,"content":832},"list_item",[833],{"type":743,"content":834},[835],{"text":836,"type":747},"Typically, you can foam roll for however long you like any time of day. For this routine, perform each move 2-4 times or for about 30 seconds",{"type":831,"content":838},[839],{"type":743,"content":840},[841],{"text":842,"type":747},"Movements should be slow and controlled to fully utilize bodyweight pressure and maximize rolling benefits",{"type":831,"content":844},[845],{"type":743,"content":846},[847],{"text":848,"type":747},"To help release tension during rolling, focus on breathing slowly and fully",{"type":815,"attrs":850,"content":851},{"level":823},[852,853],{"text":673,"type":747},{"type":799},{"type":801,"attrs":855},{"id":803,"body":856},[857],{"_uid":858,"image":859,"component":863,"copyright_details":864},"i-10b2368a-fdbc-4b85-81e0-252d08130910",{"id":860,"alt":861,"name":7,"focus":48,"title":861,"filename":862,"copyright":7,"fieldtype":50},3632119,"Coach PJ Doing Achilles and Calves Foam Rolls","https://a.storyblok.com/f/115220/1380x700/36b35b6216/achilles_calves.png","content_image",[],{"type":828,"content":866},[867,873,879,885,899,905],{"type":831,"content":868},[869],{"type":743,"content":870},[871],{"text":872,"type":747},"Start in a seated position with your legs out straight in front of you",{"type":831,"content":874},[875],{"type":743,"content":876},[877],{"text":878,"type":747},"With the foam roller on the ground, place your right leg on top of the roller, so that your heel is just hanging off of it, your Achilles tendon resting on the roller",{"type":831,"content":880},[881],{"type":743,"content":882},[883],{"text":884,"type":747},"Place your hands on the ground to support your bodyweight and to adjust the weight and pressure on the targeted muscle",{"type":831,"content":886},[887,891],{"type":743,"content":888},[889],{"text":890,"type":747},"Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the Achilles tendon and calf",{"type":828,"content":892},[893],{"type":831,"content":894},[895],{"type":743,"content":896},[897],{"text":898,"type":747},"To increase the massaging effect and maximize pressure, you can place your left leg on top of your right shin to add more weight into the roller",{"type":831,"content":900},[901],{"type":743,"content":902},[903],{"text":904,"type":747},"Continue to roll up and down 2-4 times or for 30 seconds",{"type":831,"content":906},[907],{"type":743,"content":908},[909],{"text":910,"type":747},"Switch legs and repeat",{"type":815,"attrs":912,"content":913},{"level":823},[914,915],{"text":677,"type":747},{"type":799},{"type":801,"attrs":917},{"id":803,"body":918},[919],{"_uid":920,"image":921,"component":863,"copyright_details":925},"i-3cca77d4-92f3-49a2-9795-4231bffed318",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},3632128,"Coach PJ Doing Hamstring Foam Rolls","https://a.storyblok.com/f/115220/1380x700/56f67e7972/hamstrings.png",[],{"type":828,"content":927},[928,933,939,944,966,971],{"type":831,"content":929},[930],{"type":743,"content":931},[932],{"text":872,"type":747},{"type":831,"content":934},[935],{"type":743,"content":936},[937],{"text":938,"type":747},"With the foam roller on the ground, place your right leg on top of the roller, so that the foam roller is sitting comfortably underneath your knee",{"type":831,"content":940},[941],{"type":743,"content":942},[943],{"text":884,"type":747},{"type":831,"content":945},[946,950],{"type":743,"content":947},[948],{"text":949,"type":747},"Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the hamstring, from the back of your knee up towards your glutes",{"type":828,"content":951},[952],{"type":831,"content":953},[954,958],{"type":743,"content":955},[956],{"text":957,"type":747},"To increase the massaging effect and add more weight into the roller, place your left leg above your right knee in a figure 4 position",{"type":828,"content":959},[960],{"type":831,"content":961},[962],{"type":743,"content":963},[964],{"text":965,"type":747},"You can also press down with your left leg to add even more pressure",{"type":831,"content":967},[968],{"type":743,"content":969},[970],{"text":904,"type":747},{"type":831,"content":972},[973],{"type":743,"content":974},[975],{"text":910,"type":747},{"type":815,"attrs":977,"content":978},{"level":823},[979,980],{"text":681,"type":747},{"type":799},{"type":801,"attrs":982},{"id":803,"body":983},[984],{"_uid":985,"image":986,"component":863,"copyright_details":990},"i-4c395271-a3e6-473f-954d-20f0be43cc76",{"id":987,"alt":988,"name":7,"focus":48,"title":988,"filename":989,"copyright":7,"fieldtype":50},3632145,"Coach PJ Doing IT Band & Hip Foam Rolls","https://a.storyblok.com/f/115220/1380x700/5d3023b739/it-band_hips.png",[],{"type":828,"content":992},[993,999,1005,1011,1017],{"type":831,"content":994},[995],{"type":743,"content":996},[997],{"text":998,"type":747},"With the foam roller on the ground, roll over on your right side so that the foam roller is underneath your hip",{"type":831,"content":1000},[1001],{"type":743,"content":1002},[1003],{"text":1004,"type":747},"Extend your right leg out straight, place your right forearm on the ground for balance and your left foot on the ground, either in front or behind your right leg",{"type":831,"content":1006},[1007],{"type":743,"content":1008},[1009],{"text":1010,"type":747},"Slowly begin to “roll” your body forward and backward over the roller, working your way up and down the IT band–from your hip to your knee",{"type":831,"content":1012},[1013],{"type":743,"content":1014},[1015],{"text":1016,"type":747},"Roll up and down 2-4 times or for 30 seconds",{"type":831,"content":1018},[1019],{"type":743,"content":1020},[1021],{"text":910,"type":747},{"type":815,"attrs":1023,"content":1024},{"level":823},[1025,1026],{"text":685,"type":747},{"type":799},{"type":801,"attrs":1028},{"id":803,"body":1029},[1030],{"_uid":1031,"image":1032,"component":863,"copyright_details":1036},"i-ec8de766-8973-4164-8878-a5c93649e7de",{"id":1033,"alt":1034,"name":7,"focus":48,"title":1034,"filename":1035,"copyright":7,"fieldtype":50},3632157,"Coach PJ Doing Groin Foam Rolls","https://a.storyblok.com/f/115220/1380x700/7df30b5358/groin.png",[],{"type":828,"content":1038},[1039,1045,1051,1057,1063],{"type":831,"content":1040},[1041],{"type":743,"content":1042},[1043],{"text":1044,"type":747},"Place the foam roller on the ground to the right of you at groin level, and lie down on your stomach or forearms so that the foam roller is parallel to your upper body",{"type":831,"content":1046},[1047],{"type":743,"content":1048},[1049],{"text":1050,"type":747},"Bend your right hip and knee at a 90-degree angle and carefully place your right leg on top of the roller so that your leg is perpendicular to the roller with your knee facing away from you",{"type":831,"content":1052},[1053],{"type":743,"content":1054},[1055],{"text":1056,"type":747},"Slowly shift and roll your body over the top of the foam roller, tracking your movement from the inside of your right knee towards the inside of your hip and groin area",{"type":831,"content":1058},[1059],{"type":743,"content":1060},[1061],{"text":1062,"type":747},"Roll back and forth 2-4 times or for 30 seconds",{"type":831,"content":1064},[1065],{"type":743,"content":1066},[1067],{"text":910,"type":747},{"type":815,"attrs":1069,"content":1070},{"level":823},[1071,1072],{"text":689,"type":747},{"type":799},{"type":801,"attrs":1074},{"id":803,"body":1075},[1076],{"_uid":1077,"image":1078,"component":863,"copyright_details":1082},"i-f3e55330-5962-46a4-8a93-135d085937d7",{"id":1079,"alt":1080,"name":7,"focus":48,"title":1080,"filename":1081,"copyright":7,"fieldtype":50},3632180,"Coach PJ Doing Upper Back Foam Rolls","https://a.storyblok.com/f/115220/1380x700/7fbad313a1/upper_back.png",[],{"type":828,"content":1084},[1085,1091,1097,1103],{"type":831,"content":1086},[1087],{"type":743,"content":1088},[1089],{"text":1090,"type":747},"Place the foam roller on the ground and lay down on top of it so that it is under your upper back",{"type":831,"content":1092},[1093],{"type":743,"content":1094},[1095],{"text":1096,"type":747},"Rest your feet flat on the ground and place your hands behind your head",{"type":831,"content":1098},[1099],{"type":743,"content":1100},[1101],{"text":1102,"type":747},"Slowly roll back and forth from the top of your trapezius muscles all the way down to your lower thoracic region–be sure not to roll all the way down to your lumbar spine",{"type":831,"content":1104},[1105],{"type":743,"content":1106},[1107],{"text":1062,"type":747},{"type":815,"attrs":1109,"content":1110},{"level":823},[1111,1112],{"text":693,"type":747},{"type":799},{"type":801,"attrs":1114},{"id":803,"body":1115},[1116],{"_uid":1117,"image":1118,"component":863,"copyright_details":1122},"i-f8b29020-ecda-4c0e-85e7-86c96effdb31",{"id":1119,"alt":1120,"name":7,"focus":48,"title":1120,"filename":1121,"copyright":7,"fieldtype":50},3632187,"Coach PJ Doing Latissimus Dorsi Foam Rolls","https://a.storyblok.com/f/115220/1380x700/a17685635f/latissimus_dorsi.png",[],{"type":828,"content":1124},[1125,1130,1135,1141,1146,1151],{"type":831,"content":1126},[1127],{"type":743,"content":1128},[1129],{"text":1090,"type":747},{"type":831,"content":1131},[1132],{"type":743,"content":1133},[1134],{"text":1096,"type":747},{"type":831,"content":1136},[1137],{"type":743,"content":1138},[1139],{"text":1140,"type":747},"Slightly rotate your torso towards your right side so the pressure is now on your latissimus dorsi as opposed to your mid-back",{"type":831,"content":1142},[1143],{"type":743,"content":1144},[1145],{"text":1102,"type":747},{"type":831,"content":1147},[1148],{"type":743,"content":1149},[1150],{"text":1062,"type":747},{"type":831,"content":1152},[1153],{"type":743,"content":1154},[1155],{"text":1156,"type":747},"Switch sides and repeat",{"type":815,"attrs":1158,"content":1159},{"level":823},[1160,1161],{"text":697,"type":747},{"type":799},{"type":801,"attrs":1163},{"id":803,"body":1164},[1165],{"_uid":1166,"image":1167,"component":863,"copyright_details":1171},"i-25bf2811-4ca9-4f65-be99-ac6922ebb7e7",{"id":1168,"alt":1169,"name":7,"focus":48,"title":1169,"filename":1170,"copyright":7,"fieldtype":50},3632200,"Coach PJ Doing Chest/Deltoid Foam Rolls","https://a.storyblok.com/f/115220/1380x700/16ed535aa9/chest_deltoids.png",[],{"type":828,"content":1173},[1174,1180,1186,1192,1197],{"type":831,"content":1175},[1176],{"type":743,"content":1177},[1178],{"text":1179,"type":747},"Lie down on your stomach and place the foam roller on your right side at shoulder height, parallel to your body",{"type":831,"content":1181},[1182],{"type":743,"content":1183},[1184],{"text":1185,"type":747},"Place your right arm on top of the roller, with your arm out straight, where the chest and shoulder meet",{"type":831,"content":1187},[1188],{"type":743,"content":1189},[1190],{"text":1191,"type":747},"Slowly roll back and forth from your outer chest to the far point of your shoulder",{"type":831,"content":1193},[1194],{"type":743,"content":1195},[1196],{"text":1062,"type":747},{"type":831,"content":1198},[1199],{"type":743,"content":1200},[1201],{"text":1156,"type":747},{"type":743,"content":1203},[1204,1209],{"text":1205,"type":747,"marks":1206},"Key Tip",[1207],{"type":1208},"bold",{"text":1210,"type":747},": Flip your hand back and forth from supination to pronation to work different angles of your chest and shoulders",{"type":743,"content":1212},[1213,1215,1221,1223,1229],{"text":1214,"type":747},"Use the 7 movements in this foam rolling routine to ",{"text":1216,"type":747,"marks":1217},"warm up",[1218],{"type":752,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine/",{"text":1222,"type":747},", ",{"text":1224,"type":747,"marks":1225},"cool down",[1226],{"type":752,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout/",{"text":1230,"type":747},", and recover from your workouts. In time, you’ll improve your mobility and flexibility, and of course, show your body some love!",{"type":815,"attrs":1232,"content":1233},{"level":817},[1234],{"text":1235,"type":747},"Train Harder, Recover Stronger",{"type":743,"content":1237},[1238,1240,1246,1248,1254],{"text":1239,"type":747},"If you want more workout tips and training from Coach PJ and the other FightCamp trainers, start your fitness journey with ",{"text":1241,"type":747,"marks":1242},"FightCamp",[1243],{"type":752,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1247,"type":747}," now. From wellness and nutrition information to workouts and fight-related news, our ",{"text":1249,"type":747,"marks":1250},"Blog",[1251],{"type":752,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1255,"type":747}," has everything you need to level-up your training and get and stay in shape.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1257,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1262,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1263,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1258,"component":118,"meta_info":1259,"meta_title":7,"block_image":1260,"cover_image":1261,"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},[],[],"2022-02-04 00:00","article",{"_uid":1267,"title":657,"plugin":43,"description":1268},"71310766-956d-4b27-8d06-d1710d403507","Recovery time? Check out Coach PJ’s 6-minute full-body foam rolling routine. Perfect for a rest day, warm-up, or cool down. Improve your mobility & flexibility!",{"id":1270,"alt":657,"name":7,"focus":48,"title":657,"filename":1271,"copyright":7,"fieldtype":50},3631959,"https://a.storyblok.com/f/115220/2400x990/ca41c83b97/6-minute-full-body-foam-roller-routine-for-recovery.png","6-minute-full-body-foam-roller-routine-for-recovery","blogs/6-minute-full-body-foam-roller-routine-for-recovery",-3400,[1276],"featured",60887917,"e3c5fd9b-78da-4247-94e5-f0264a8d5fe1","2022-02-04T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1283],[1284,1526,1725,1877,2061,2301],{"name":1285,"created_at":1286,"published_at":1287,"updated_at":1288,"id":1289,"uuid":1290,"content":1291,"slug":1519,"full_slug":1520,"sort_by_date":48,"position":1521,"tag_list":1522,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":1523,"first_published_at":1524,"release_id":48,"lang":60,"path":1280,"alternates":1525,"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":1292,"faqs":1293,"title":1285,"topic":1314,"author":719,"content":1329,"category":1503,"schedule":1511,"component":1265,"meta_info":1512,"cover_image":1515,"description":1514,"contributors":1518},"d9342cbc-2f33-448b-95cb-d9141a391216",[1294,1298,1302,1306,1310],{"_uid":1295,"answer":1296,"question":1297,"component":669},"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":1299,"answer":1300,"question":1301,"component":669},"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":1303,"answer":1304,"question":1305,"component":669},"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":1307,"answer":1308,"question":1309,"component":669},"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":1311,"answer":1312,"question":1313,"component":669},"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":1315,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1327,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1328,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1316,"component":39,"meta_info":1324,"block_image":1325,"cover_image":1326,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1317,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1322,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1318,"component":118,"meta_info":1319,"meta_title":7,"block_image":1320,"cover_image":1321,"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},[],[],{"type":740,"content":1330},[1331,1343,1347,1359,1363,1367,1380,1384,1388,1392,1409,1413,1417,1421,1437,1441,1446,1459,1463,1473,1486,1491],{"type":743,"content":1332},[1333,1335,1341],{"text":1334,"type":747},"FightCamp Trainer ",{"text":791,"type":747,"marks":1336},[1337],{"type":752,"attrs":1338},{"href":1339,"uuid":48,"anchor":48,"custom":1340,"target":755,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1342,"type":747}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":743,"content":1344},[1345],{"text":1346,"type":747},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":801,"attrs":1348},{"id":1349,"body":1350},"d975e679-f879-4a04-b019-c5eb66b48e99",[1351],{"_uid":1352,"link":1353,"image":1355,"title":1357,"component":813},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1354,"linktype":13,"fieldtype":14,"cached_url":1354},"https://youtu.be/G-4nuJefUcE",{"id":1356,"alt":1357,"name":7,"focus":48,"title":1357,"filename":1358,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":815,"attrs":1360,"content":1361},{"level":817},[1362],{"text":1297,"type":747},{"type":743,"content":1364},[1365],{"text":1366,"type":747},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":801,"attrs":1368},{"id":1369,"body":1370},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1371],{"url":1372,"_uid":1374,"image":1375,"component":863,"copyright_details":1379},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1376,"alt":1377,"name":7,"focus":48,"title":1377,"filename":1378,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":743,"content":1381},[1382],{"text":1383,"type":747},"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":815,"attrs":1385,"content":1386},{"level":817},[1387],{"text":1301,"type":747},{"type":743,"content":1389},[1390],{"text":1391,"type":747},"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":801,"attrs":1393},{"id":1369,"body":1394},[1395],{"url":1396,"_uid":1397,"image":1398,"component":863,"copyright_details":1402},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1399,"alt":1400,"name":7,"focus":48,"title":1400,"filename":1401,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1403],{"_uid":1404,"link":1405,"title":1407,"component":1408},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1406,"linktype":13,"fieldtype":14,"cached_url":1406},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":743,"content":1410},[1411],{"text":1412,"type":747},"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":815,"attrs":1414,"content":1415},{"level":817},[1416],{"text":1305,"type":747},{"type":743,"content":1418},[1419],{"text":1420,"type":747},"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":801,"attrs":1422},{"id":1369,"body":1423},[1424],{"url":1425,"_uid":1426,"image":1427,"component":863,"copyright_details":1431},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1428,"alt":1429,"name":7,"focus":48,"title":1429,"filename":1430,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1432],{"_uid":1433,"link":1434,"title":1436,"component":1408},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1435,"linktype":13,"fieldtype":14,"cached_url":1435},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":743,"content":1438},[1439],{"text":1440,"type":747},"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":815,"attrs":1442,"content":1443},{"level":817},[1444],{"text":1445,"type":747},"Levels & Abilities",{"type":743,"content":1447},[1448,1450,1457],{"text":1449,"type":747},"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":1451,"type":747,"marks":1452},"sweet science",[1453],{"type":752,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"custom":1456,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1458,"type":747},". ",{"type":815,"attrs":1460,"content":1461},{"level":817},[1462],{"text":1313,"type":747},{"type":801,"attrs":1464},{"id":1369,"body":1465},[1466],{"url":1467,"_uid":1468,"image":1469,"component":863,"copyright_details":1472},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1470,"alt":1377,"name":7,"focus":48,"title":1377,"filename":1471,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":743,"content":1474},[1475,1477,1484],{"text":1476,"type":747},"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":1478,"type":747,"marks":1479},"FightCamp app",[1480],{"type":752,"attrs":1481},{"href":1482,"uuid":48,"anchor":48,"custom":1483,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1485,"type":747},", 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":815,"attrs":1487,"content":1488},{"level":817},[1489],{"text":1490,"type":747},"Train Like a Fighter",{"type":743,"content":1492},[1493,1495,1501],{"text":1494,"type":747},"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":1241,"type":747,"marks":1496},[1497],{"type":752,"attrs":1498},{"href":1499,"uuid":48,"anchor":48,"custom":1500,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1502,"type":747}," 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":1504,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1509,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1510,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1505,"component":118,"meta_info":1506,"meta_title":7,"block_image":1507,"cover_image":1508,"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":1513,"title":1285,"plugin":43,"description":1514},"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":1516,"alt":1285,"name":7,"focus":48,"title":1285,"filename":1517,"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,[1276],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1527,"created_at":1528,"published_at":1529,"updated_at":1530,"id":1531,"uuid":1532,"content":1533,"slug":1719,"full_slug":1720,"sort_by_date":48,"position":1721,"tag_list":1722,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":1723,"first_published_at":1529,"release_id":48,"lang":60,"path":1280,"alternates":1724,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1534,"faqs":1535,"title":1527,"topic":1540,"author":1555,"content":1556,"category":1700,"schedule":1708,"component":1265,"meta_info":1709,"cover_image":1713,"description":1717,"contributors":1718},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1536],{"_uid":1537,"answer":1538,"question":1539,"component":669},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1541,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1553,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1554,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1542,"component":39,"meta_info":1550,"block_image":1551,"cover_image":1552,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1544,"component":118,"meta_info":1545,"meta_title":7,"block_image":1546,"cover_image":1547,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":740,"content":1557},[1558,1562,1567,1572,1597,1602,1625,1630,1644,1649,1663,1668,1672,1677,1681,1685,1696],{"type":743,"content":1559},[1560],{"text":1561,"type":747},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":815,"attrs":1563,"content":1564},{"level":817},[1565],{"text":1566,"type":747},"5 Ways to Shake Up Your Cardio",{"type":815,"attrs":1568,"content":1569},{"level":823},[1570],{"text":1571,"type":747},"Swimming",{"type":743,"content":1573},[1574,1576,1585,1587,1595],{"text":1575,"type":747},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1577,"type":747,"marks":1578},"Flo Master’s",[1579,1583],{"type":752,"attrs":1580},{"href":1581,"uuid":48,"anchor":48,"custom":1582,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1584},"underline",{"text":1586,"type":747}," favorite forms of ",{"text":1588,"type":747,"marks":1589},"active recovery",[1590,1594],{"type":752,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"custom":1593,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1584},{"text":1596,"type":747}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":815,"attrs":1598,"content":1599},{"level":823},[1600],{"text":1601,"type":747},"Tabata Bag Drills",{"type":743,"content":1603},[1604,1606,1614,1616,1623],{"text":1605,"type":747},"One great way to get your anaerobic endurance up is with ",{"text":1607,"type":747,"marks":1608},"Tabata",[1609,1613],{"type":752,"attrs":1610},{"href":1611,"uuid":48,"anchor":48,"custom":1612,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1584},{"text":1615,"type":747}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1617,"type":747,"marks":1618},"FightCamp App",[1619,1622],{"type":752,"attrs":1620},{"href":1245,"uuid":48,"anchor":48,"custom":1621,"target":755,"linktype":13},{},{"type":1584},{"text":1624,"type":747}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":815,"attrs":1626,"content":1627},{"level":823},[1628],{"text":1629,"type":747},"Footwork Heavy Sports",{"type":743,"content":1631},[1632,1634,1642],{"text":1633,"type":747},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1635,"type":747,"marks":1636},"dancing",[1637,1641],{"type":752,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"custom":1640,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1584},{"text":1643,"type":747}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":815,"attrs":1645,"content":1646},{"level":823},[1647],{"text":1648,"type":747},"Hiking",{"type":743,"content":1650},[1651,1653,1661],{"text":1652,"type":747},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1654,"type":747,"marks":1655},"healthy snacks",[1656,1660],{"type":752,"attrs":1657},{"href":1658,"uuid":48,"anchor":48,"custom":1659,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1584},{"text":1662,"type":747},"! ",{"type":815,"attrs":1664,"content":1665},{"level":823},[1666],{"text":1667,"type":747},"Shadowboxing Punchouts",{"type":743,"content":1669},[1670],{"text":1671,"type":747},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":815,"attrs":1673,"content":1674},{"level":817},[1675],{"text":1676,"type":747},"Shaking Up Your Cardio",{"type":743,"content":1678},[1679],{"text":1680,"type":747},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":815,"attrs":1682,"content":1683},{"level":817},[1684],{"text":1490,"type":747},{"type":743,"content":1686},[1687,1688,1694],{"text":1494,"type":747},{"text":1241,"type":747,"marks":1689},[1690,1693],{"type":752,"attrs":1691},{"href":1499,"uuid":48,"anchor":48,"custom":1692,"target":755,"linktype":13},{},{"type":1584},{"text":1695,"type":747}," 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":743,"content":1697},[1698],{"text":1699,"type":747},"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":1701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1702,"component":118,"meta_info":1703,"meta_title":7,"block_image":1704,"cover_image":1705,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1710,"title":1711,"plugin":43,"description":1712},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1714,"alt":1715,"name":7,"focus":7,"title":1715,"filename":1716,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1276],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1726,"created_at":1727,"published_at":1728,"updated_at":1729,"id":1730,"uuid":1731,"content":1732,"slug":1871,"full_slug":1872,"sort_by_date":48,"position":1873,"tag_list":1874,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":1875,"first_published_at":1728,"release_id":48,"lang":60,"path":1280,"alternates":1876,"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":1733,"faqs":1734,"title":1726,"topic":1751,"author":1555,"content":1766,"category":1855,"schedule":1863,"component":1265,"meta_info":1864,"cover_image":1867,"description":1866,"contributors":1870},"96d7fcda-e3db-4f35-935d-fd195032b834",[1735,1739,1743,1747],{"_uid":1736,"answer":1737,"question":1738,"component":669},"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":1740,"answer":1741,"question":1742,"component":669},"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":1744,"answer":1745,"question":1746,"component":669},"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":1748,"answer":1749,"question":1750,"component":669},"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":1752,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1753,"component":39,"meta_info":1761,"block_image":1762,"cover_image":1763,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1754,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1755,"component":118,"meta_info":1756,"meta_title":7,"block_image":1757,"cover_image":1758,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":740,"content":1767},[1768,1790,1795,1798,1803,1806,1811,1833,1838,1842,1852],{"type":743,"content":1769},[1770,1772,1779,1781,1788],{"text":1771,"type":747},"Boxing is a sport about ",{"text":1773,"type":747,"marks":1774},"range",[1775],{"type":752,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"custom":1778,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1780,"type":747}," and ",{"text":1782,"type":747,"marks":1783},"distance",[1784],{"type":752,"attrs":1785},{"href":1786,"uuid":48,"anchor":48,"custom":1787,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1789,"type":747},", 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":815,"attrs":1791,"content":1792},{"level":817},[1793],{"text":1794,"type":747},"Step Behind The Jab",{"type":743,"content":1796},[1797],{"text":1741,"type":747},{"type":815,"attrs":1799,"content":1800},{"level":817},[1801],{"text":1802,"type":747},"Front Foot Defense",{"type":743,"content":1804},[1805],{"text":1745,"type":747},{"type":815,"attrs":1807,"content":1808},{"level":817},[1809],{"text":1810,"type":747},"Cutting Off The Ring",{"type":743,"content":1812},[1813,1815,1822,1824,1831],{"text":1814,"type":747},"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":1816,"type":747,"marks":1817},"outside fighter",[1818],{"type":752,"attrs":1819},{"href":1820,"uuid":48,"anchor":48,"custom":1821,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1823,"type":747},". 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":1825,"type":747,"marks":1826},"jab",[1827],{"type":752,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"custom":1830,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1832,"type":747}," 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":815,"attrs":1834,"content":1835},{"level":817},[1836],{"text":1837,"type":747},"The Takeaway",{"type":743,"content":1839},[1840],{"text":1841,"type":747},"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":743,"content":1843},[1844,1845,1850],{"text":1494,"type":747},{"text":1241,"type":747,"marks":1846},[1847],{"type":752,"attrs":1848},{"href":1499,"uuid":48,"anchor":48,"custom":1849,"target":755,"linktype":13},{},{"text":1851,"type":747}," 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":743,"content":1853},[1854],{"text":1699,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1856,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1861,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1862,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1857,"component":118,"meta_info":1858,"meta_title":7,"block_image":1859,"cover_image":1860,"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":1865,"title":1726,"plugin":43,"description":1866},"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":1868,"alt":1726,"name":7,"focus":48,"title":1726,"filename":1869,"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,[1276],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1878,"created_at":1879,"published_at":1880,"updated_at":1881,"id":1882,"uuid":1883,"content":1884,"slug":2054,"full_slug":2055,"sort_by_date":48,"position":2056,"tag_list":2057,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":2058,"first_published_at":2059,"release_id":48,"lang":60,"path":1280,"alternates":2060,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1885,"faqs":1886,"title":1903,"topic":1904,"author":1919,"content":1920,"category":2038,"schedule":2046,"component":1265,"meta_info":2047,"cover_image":2050,"description":2049,"contributors":2053},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1887,1891,1895,1899],{"_uid":1888,"answer":1889,"question":1890,"component":669},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1892,"answer":1893,"question":1894,"component":669},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1896,"answer":1897,"question":1898,"component":669},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1900,"answer":1901,"question":1902,"component":669},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1905,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1917,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1918,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1906,"component":39,"meta_info":1914,"block_image":1915,"cover_image":1916,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1907,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1908,"component":118,"meta_info":1909,"meta_title":7,"block_image":1910,"cover_image":1911,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":740,"content":1921},[1922,1935,1940,1945,1957,1960,1965,1976,1979,1984,1995,1999,2003,2008,2021,2025,2034],{"type":743,"content":1923},[1924,1926,1933],{"text":1925,"type":747},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1927,"type":747,"marks":1928},"shadowboxing",[1929],{"type":752,"attrs":1930},{"href":1931,"uuid":48,"anchor":48,"custom":1932,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1934,"type":747}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":815,"attrs":1936,"content":1937},{"level":817},[1938],{"text":1939,"type":747},"Why You Should Practice Shadowboxing With Hand Weights",{"type":815,"attrs":1941,"content":1942},{"level":823},[1943],{"text":1944,"type":747},"1. Speed",{"type":801,"attrs":1946},{"id":1947,"body":1948},"58589914-3cf9-454d-8369-7218c807f59a",[1949],{"url":1950,"_uid":1951,"image":1952,"component":863,"copyright_details":1956},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1953,"alt":1954,"name":7,"focus":48,"title":1954,"filename":1955,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":743,"content":1958},[1959],{"text":1893,"type":747},{"type":815,"attrs":1961,"content":1962},{"level":823},[1963],{"text":1964,"type":747},"2. Arm Endurance",{"type":801,"attrs":1966},{"id":1947,"body":1967},[1968],{"url":1969,"_uid":1970,"image":1971,"component":863,"copyright_details":1975},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1972,"alt":1973,"name":7,"focus":48,"title":1973,"filename":1974,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":743,"content":1977},[1978],{"text":1897,"type":747},{"type":815,"attrs":1980,"content":1981},{"level":823},[1982],{"text":1983,"type":747},"3. Cardiovascular Conditioning",{"type":801,"attrs":1985},{"id":1947,"body":1986},[1987],{"url":1988,"_uid":1989,"image":1990,"component":863,"copyright_details":1994},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1991,"alt":1992,"name":7,"focus":48,"title":1992,"filename":1993,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":743,"content":1996},[1997],{"text":1998,"type":747},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":743,"content":2000},[2001],{"text":2002,"type":747},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":815,"attrs":2004,"content":2005},{"level":817},[2006],{"text":2007,"type":747},"Amp Up Your Training",{"type":743,"content":2009},[2010,2012,2019],{"text":2011,"type":747},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2013,"type":747,"marks":2014},"FightCamp Facebook Community",[2015],{"type":752,"attrs":2016},{"href":2017,"uuid":48,"anchor":48,"custom":2018,"target":755,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2020,"type":747}," and let me know.",{"type":815,"attrs":2022,"content":2023},{"level":817},[2024],{"text":1490,"type":747},{"type":743,"content":2026},[2027,2028,2033],{"text":1494,"type":747},{"text":1241,"type":747,"marks":2029},[2030],{"type":752,"attrs":2031},{"href":1499,"uuid":48,"anchor":48,"custom":2032,"target":755,"linktype":13},{},{"text":1851,"type":747},{"type":743,"content":2035},[2036],{"text":2037,"type":747},"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":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"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},[],[],"2023-01-16 00:00",{"_uid":2048,"title":1903,"plugin":43,"description":2049},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2051,"alt":1878,"name":7,"focus":48,"title":1878,"filename":2052,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1276],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2062,"created_at":2063,"published_at":2064,"updated_at":2065,"id":2066,"uuid":2067,"content":2068,"slug":2294,"full_slug":2295,"sort_by_date":48,"position":2296,"tag_list":2297,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":2298,"first_published_at":2299,"release_id":48,"lang":60,"path":1280,"alternates":2300,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2069,"faqs":2070,"title":2062,"topic":2079,"author":2094,"content":2095,"category":2275,"schedule":2283,"component":1265,"meta_info":2284,"cover_image":2288,"description":2292,"contributors":2293},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2071,2075],{"_uid":2072,"answer":2073,"question":2074,"component":669},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2076,"answer":2077,"question":2078,"component":669},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2080,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2092,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2093,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2081,"component":39,"meta_info":2089,"block_image":2090,"cover_image":2091,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2082,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2087,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2083,"component":118,"meta_info":2084,"meta_title":7,"block_image":2085,"cover_image":2086,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":740,"content":2096},[2097,2102,2106,2111,2115,2120,2124,2150,2155,2159,2164,2168,2173,2177,2182,2195,2200,2213,2218,2222,2227,2231,2236,2240,2245,2249,2254,2258,2263],{"type":815,"attrs":2098,"content":2099},{"level":817},[2100],{"text":2101,"type":747},"Staying Safe While Exercising in the Cold",{"type":743,"content":2103},[2104],{"text":2105,"type":747},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":815,"attrs":2107,"content":2108},{"level":823},[2109],{"text":2110,"type":747},"Watch the Windchill",{"type":743,"content":2112},[2113],{"text":2114,"type":747},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":815,"attrs":2116,"content":2117},{"level":823},[2118],{"text":2119,"type":747},"Protect Your Extremities",{"type":743,"content":2121},[2122],{"text":2123,"type":747},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":828,"content":2125},[2126,2132,2138,2144],{"type":831,"content":2127},[2128],{"type":743,"content":2129},[2130],{"text":2131,"type":747},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":831,"content":2133},[2134],{"type":743,"content":2135},[2136],{"text":2137,"type":747},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":831,"content":2139},[2140],{"type":743,"content":2141},[2142],{"text":2143,"type":747},"Wear a hat or headband that covers your ears",{"type":831,"content":2145},[2146],{"type":743,"content":2147},[2148],{"text":2149,"type":747},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":815,"attrs":2151,"content":2152},{"level":823},[2153],{"text":2154,"type":747},"Wear Layers",{"type":743,"content":2156},[2157],{"text":2158,"type":747},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":815,"attrs":2160,"content":2161},{"level":823},[2162],{"text":2163,"type":747},"Don’t Forget Sunscreen",{"type":743,"content":2165},[2166],{"text":2167,"type":747},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":815,"attrs":2169,"content":2170},{"level":817},[2171],{"text":2172,"type":747},"Getting Motivated to Workout in the Cold ",{"type":743,"content":2174},[2175],{"text":2176,"type":747},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":815,"attrs":2178,"content":2179},{"level":823},[2180],{"text":2181,"type":747},"Invest in New Activewear",{"type":743,"content":2183},[2184,2186,2193],{"text":2185,"type":747},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2187,"type":747,"marks":2188},"new workout gear",[2189],{"type":752,"attrs":2190},{"href":2191,"uuid":48,"anchor":48,"custom":2192,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2194,"type":747}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":815,"attrs":2196,"content":2197},{"level":823},[2198],{"text":2199,"type":747},"Find a Workout Buddy",{"type":743,"content":2201},[2202,2204,2211],{"text":2203,"type":747},"Accountability! Accountability! Accountability! Finding a ",{"text":2205,"type":747,"marks":2206},"workout buddy",[2207],{"type":752,"attrs":2208},{"href":2209,"uuid":48,"anchor":48,"custom":2210,"target":755,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2212,"type":747}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":815,"attrs":2214,"content":2215},{"level":823},[2216],{"text":2217,"type":747},"Benefits of Working Out in the Cold",{"type":743,"content":2219},[2220],{"text":2221,"type":747},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":815,"attrs":2223,"content":2224},{"level":823},[2225],{"text":2226,"type":747},"Combat Seasonal Affective Disorder",{"type":743,"content":2228},[2229],{"text":2230,"type":747},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":815,"attrs":2232,"content":2233},{"level":823},[2234],{"text":2235,"type":747},"Boost Your Immune System",{"type":743,"content":2237},[2238],{"text":2239,"type":747},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":815,"attrs":2241,"content":2242},{"level":823},[2243],{"text":2244,"type":747},"Diverse Training Options",{"type":743,"content":2246},[2247],{"text":2248,"type":747},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":815,"attrs":2250,"content":2251},{"level":823},[2252],{"text":2253,"type":747},"Burn More Calories",{"type":743,"content":2255},[2256],{"text":2257,"type":747},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":815,"attrs":2259,"content":2260},{"level":817},[2261],{"text":2262,"type":747},"Train Like a Fighter in the Cold",{"type":743,"content":2264},[2265,2267,2273],{"text":2266,"type":747},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1241,"type":747,"marks":2268},[2269,2272],{"type":752,"attrs":2270},{"href":1499,"uuid":48,"anchor":48,"custom":2271,"target":755,"linktype":13},{},{"type":1584},{"text":2274,"type":747}," 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":2276,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2281,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2282,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2277,"component":118,"meta_info":2278,"meta_title":7,"block_image":2279,"cover_image":2280,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2285,"title":2286,"plugin":43,"description":2287},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2289,"alt":2290,"name":7,"focus":7,"title":2290,"filename":2291,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1276],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2302,"created_at":2303,"published_at":2304,"updated_at":2305,"id":2306,"uuid":2307,"content":2308,"slug":2569,"full_slug":2570,"sort_by_date":48,"position":2571,"tag_list":2572,"is_startpage":9,"parent_id":1277,"meta_data":48,"group_id":2573,"first_published_at":2304,"release_id":48,"lang":60,"path":1280,"alternates":2574,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2309,"faqs":2310,"title":2302,"topic":2331,"author":1555,"content":2346,"category":2550,"schedule":2558,"component":1265,"meta_info":2559,"cover_image":2563,"description":2567,"contributors":2568},"21563324-6383-4226-86da-b9779cd26bde",[2311,2315,2319,2323,2327],{"_uid":2312,"answer":2313,"question":2314,"component":669},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2316,"answer":2317,"question":2318,"component":669},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2320,"answer":2321,"question":2322,"component":669},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2324,"answer":2325,"question":2326,"component":669},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2328,"answer":2329,"question":2330,"component":669},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2332,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2344,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2333,"component":39,"meta_info":2341,"block_image":2342,"cover_image":2343,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2334,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2339,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2340,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2335,"component":118,"meta_info":2336,"meta_title":7,"block_image":2337,"cover_image":2338,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":740,"content":2347},[2348,2360,2372,2377,2381,2415,2420,2424,2438,2463,2468,2472,2508,2525,2530,2534,2538,2547],{"type":743,"content":2349},[2350,2352,2358],{"text":2351,"type":747},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2353,"type":747,"marks":2354},"close-range",[2355],{"type":752,"attrs":2356},{"href":1786,"uuid":48,"anchor":48,"custom":2357,"target":755,"linktype":13},{},{"text":2359,"type":747}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":801,"attrs":2361},{"id":2362,"body":2363},"52fa91c7-90bf-43d9-8857-79752817914b",[2364],{"url":2365,"_uid":2366,"image":2367,"component":863,"copyright_details":2371},{"id":7,"url":7,"linktype":1373,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2368,"alt":2369,"name":7,"focus":48,"title":2369,"filename":2370,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":815,"attrs":2373,"content":2374},{"level":817},[2375],{"text":2376,"type":747},"Rolling Punch Drill",{"type":743,"content":2378},[2379],{"text":2380,"type":747},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":828,"content":2382},[2383,2389,2395,2401],{"type":831,"content":2384},[2385],{"type":743,"content":2386},[2387],{"text":2388,"type":747},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":831,"content":2390},[2391],{"type":743,"content":2392},[2393],{"text":2394,"type":747},"Bend your knees until your thigh muscles are supporting your weight",{"type":831,"content":2396},[2397],{"type":743,"content":2398},[2399],{"text":2400,"type":747},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":831,"content":2402},[2403,2407],{"type":743,"content":2404},[2405],{"text":2406,"type":747},"Develop a steady rhythm, and then start mixing punches in",{"type":828,"content":2408},[2409],{"type":831,"content":2410},[2411],{"type":743,"content":2412},[2413],{"text":2414,"type":747},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":815,"attrs":2416,"content":2417},{"level":817},[2418],{"text":2419,"type":747},"Danger Close Drill",{"type":743,"content":2421},[2422],{"text":2423,"type":747},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":828,"content":2425},[2426,2432],{"type":831,"content":2427},[2428],{"type":743,"content":2429},[2430],{"text":2431,"type":747},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":831,"content":2433},[2434],{"type":743,"content":2435},[2436],{"text":2437,"type":747},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":743,"content":2439},[2440,2444,2446,2453,2454,2461],{"text":2441,"type":747,"marks":2442},"Key focus:",[2443],{"type":1208},{"text":2445,"type":747}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2447,"type":747,"marks":2448},"hooks",[2449],{"type":752,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":755,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1780,"type":747},{"text":2455,"type":747,"marks":2456},"uppercuts",[2457],{"type":752,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":755,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2462,"type":747},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":815,"attrs":2464,"content":2465},{"level":817},[2466],{"text":2467,"type":747},"Rolling Thunder Drill",{"type":743,"content":2469},[2470],{"text":2471,"type":747},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":828,"content":2473},[2474,2488,2502],{"type":831,"content":2475},[2476,2480],{"type":743,"content":2477},[2478],{"text":2479,"type":747},"On a heavy bag, set an interval of your choosing",{"type":828,"content":2481},[2482],{"type":831,"content":2483},[2484],{"type":743,"content":2485},[2486],{"text":2487,"type":747},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":831,"content":2489},[2490,2494],{"type":743,"content":2491},[2492],{"text":2493,"type":747},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":828,"content":2495},[2496],{"type":831,"content":2497},[2498],{"type":743,"content":2499},[2500],{"text":2501,"type":747},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":831,"content":2503},[2504],{"type":743,"content":2505},[2506],{"text":2507,"type":747},"Rest for 1 minute in between each round to recover",{"type":743,"content":2509},[2510,2514,2516,2523],{"text":2511,"type":747,"marks":2512},"Tip",[2513],{"type":1208},{"text":2515,"type":747},": Maintaining a calm and ",{"text":2517,"type":747,"marks":2518},"steady breath",[2519],{"type":752,"attrs":2520},{"href":2521,"uuid":48,"anchor":48,"custom":2522,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2524,"type":747}," will help you establish your rhythm.",{"type":815,"attrs":2526,"content":2527},{"level":817},[2528],{"text":2529,"type":747},"Better, Faster, Stronger",{"type":743,"content":2531},[2532],{"text":2533,"type":747},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":815,"attrs":2535,"content":2536},{"level":817},[2537],{"text":1490,"type":747},{"type":743,"content":2539},[2540,2541,2546],{"text":1494,"type":747},{"text":1241,"type":747,"marks":2542},[2543],{"type":752,"attrs":2544},{"href":1482,"uuid":48,"anchor":48,"custom":2545,"target":755,"linktype":13},{},{"text":1851,"type":747},{"type":743,"content":2548},[2549],{"text":1699,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2551,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2556,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2557,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2552,"component":118,"meta_info":2553,"meta_title":7,"block_image":2554,"cover_image":2555,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2560,"title":2561,"plugin":43,"description":2562},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2564,"alt":2565,"name":7,"focus":48,"title":2565,"filename":2566,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1276],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1265,"created_at":2576,"published_at":2577,"updated_at":2578,"id":2579,"uuid":2580,"content":2581,"slug":1265,"full_slug":2602,"sort_by_date":48,"position":446,"tag_list":2603,"is_startpage":9,"parent_id":2604,"meta_data":48,"group_id":2605,"first_published_at":2606,"release_id":48,"lang":60,"path":7,"alternates":2607,"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":2582,"component":2583,"meta_info":2584,"custom_content_list":2586},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2585,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2587,2592,2597],{"_uid":2588,"label":2589,"value":2590,"dev_id":2591,"component":747},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2593,"label":2594,"value":2595,"dev_id":2596,"component":747},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2598,"label":2599,"value":2600,"dev_id":2601,"component":747},"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",[],1786402783329]