[{"data":1,"prerenderedAt":2705},["ShallowReactive",2],{"default-layout-data":3,"article-training-7-day-intense-conditioning-training-workout-program":654,"article-page-config":2672},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1190,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1182,"full_slug":1183,"sort_by_date":48,"position":1184,"tag_list":1185,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1187,"first_published_at":1188,"release_id":48,"lang":60,"path":7,"alternates":1189,"default_full_slug":48,"translated_slugs":48},"7-Day Intense Conditioning Training Workout Program","2021-11-13T08:40:25.705Z","2022-09-26T19:58:17.450Z","2022-09-26T19:58:17.492Z",85234886,"e740acff-8aa2-4d3d-a758-10df2ed3ca15",{"_uid":664,"faqs":665,"title":657,"topic":695,"author":710,"content":736,"category":1165,"schedule":1173,"component":1174,"meta_info":1175,"cover_image":1178,"description":1177,"email_capture":1181},"a71d3cf3-69ae-4bd9-a1a7-5699e6f284cc",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"15a879b3-a4ee-44e4-ac93-15195777605d","4-ROUND Pure Punching Boxing, 6-ROUND Full Body Boxing","Day 1 Monday Workout","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"787666d5-09ef-4bfb-921e-540f360e5cc1","4-ROUND Pure Punching, 8-ROUND Intermediate Pro Combo Boxing, 15 MIN CORE Flo Time","Day 2 Tuesday Workout",{"_uid":676,"answer":677,"question":678,"component":670},"2cdd0c2a-4c71-4e9f-96c5-df7b8b795c3b","8-ROUND Full Body Boxing, 6-ROUND Pure Punching Boxing","Day 3 Wednesday Workout",{"_uid":680,"answer":681,"question":682,"component":670},"d04192ce-9d4c-4d55-9454-3a0441004394","Active Rest Day - 15 MIN CORE Crunchtime, 15-45 MIN Moderate to Intense Run + Recovery Stretch","Day 4 Thursday Workout",{"_uid":684,"answer":685,"question":686,"component":670},"01f0d204-33f3-41bc-a2ad-fcd5a63fcce8","10-ROUND Pro Combo Boxing, 15 MIN Shadowbox + Recovery Stretch","Day 5 Friday Workout",{"_uid":688,"answer":689,"question":690,"component":670},"7dad1572-895f-4f49-9ca3-7cf633f5c793","4-ROUND Burnout Boxing, 4-ROUND Combo Build Up, 3-15 MIN Cold Exposure - Ice Bath or Cold Shower","Day 6 Saturday Workout",{"_uid":692,"answer":693,"question":694,"component":670},"4351a50a-c25c-49b9-9fac-23bdc79a0986","Light - Moderate Active Rest Day - Take a bike ride! Plan next week's workouts","Day 7 Sunday Workout",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":446,"tag_list":731,"is_startpage":9,"parent_id":732,"meta_data":48,"group_id":733,"first_published_at":734,"release_id":48,"lang":60,"path":48,"alternates":735,"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":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":725,"social_link_twitter":726,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":727,"social_link_linkedin":7,"social_link_instagram":728,"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":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"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":737,"content":738},"doc",[739,745,749,755,767,774,816,821,847,852,881,886,906,911,935,940,978,983,997,1013,1018,1047,1051,1057,1071,1077,1097,1103,1117,1123,1131,1137,1145,1151],{"type":740,"content":741},"paragraph",[742],{"text":743,"type":744},"This in-depth training week schedule consists of 2-3 workouts, 5 days in the week, maximizing 2 days of active rest. The arch of the week builds skill as you build your conditioning workout from 10 rounds to 16 and back.","text",{"type":740,"content":746},[747],{"text":748,"type":744},"[If you want to search for the specific workouts that Coach PJ recommends for this week see the details below.]",{"type":740,"content":750},[751,753],{"text":752,"type":744},"* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.",{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"97be51e6-b4db-42a4-885d-b1b00a8569f8",[760],{"_uid":761,"image":762,"component":766},"i-734d3eee-6cbe-4fe5-83b4-bec205d5e7de",{"id":763,"alt":764,"name":7,"focus":48,"title":764,"filename":765,"copyright":7,"fieldtype":50},3397519,"7-Day Intense Conditioning Training","https://a.storyblok.com/f/115220/1100x1100/50151fad09/stamina_speed_skill.jpg","content_image",{"type":768,"attrs":769,"content":771},"heading",{"level":770},2,[772],{"text":773,"type":744},"MONDAY",{"type":775,"content":776},"bullet_list",[777,801],{"type":778,"content":779},"list_item",[780],{"type":740,"content":781},[782,784,790,797],{"text":783,"type":744},"4-ROUND ",{"text":785,"type":744,"marks":786}," ",[787],{"type":788,"attrs":789},"styled",{"class":7},{"text":791,"type":744,"marks":792},"Pure Punching",[793,795],{"type":794},"bold",{"type":788,"attrs":796},{"class":7},{"text":798,"type":744,"marks":799}," Boxing",[800],{"type":794},{"type":778,"content":802},[803],{"type":740,"content":804},[805,807,812],{"text":806,"type":744},"6-ROUND ",{"text":785,"type":744,"marks":808},[809,810],{"type":794},{"type":788,"attrs":811},{"class":7},{"text":813,"type":744,"marks":814},"Full Body Boxing",[815],{"type":794},{"type":768,"attrs":817,"content":818},{"level":770},[819],{"text":820,"type":744},"TUESDAY",{"type":775,"content":822},[823,831,841],{"type":778,"content":824},[825],{"type":740,"content":826},[827,828],{"text":783,"type":744},{"text":791,"type":744,"marks":829},[830],{"type":794},{"type":778,"content":832},[833],{"type":740,"content":834},[835,837],{"text":836,"type":744},"8-ROUND ",{"text":838,"type":744,"marks":839},"Intermediate Pro Combo Boxing",[840],{"type":794},{"type":778,"content":842},[843],{"type":740,"content":844},[845],{"text":846,"type":744},"15 MIN CORE Flo Time",{"type":768,"attrs":848,"content":849},{"level":770},[850],{"text":851,"type":744},"WEDNESDAY",{"type":775,"content":853},[854,872],{"type":778,"content":855},[856],{"type":740,"content":857},[858,859,863,869],{"text":836,"type":744},{"text":785,"type":744,"marks":860},[861],{"type":788,"attrs":862},{"class":7},{"text":864,"type":744,"marks":865},"Full Body",[866,867],{"type":794},{"type":788,"attrs":868},{"class":7},{"text":798,"type":744,"marks":870},[871],{"type":794},{"type":778,"content":873},[874],{"type":740,"content":875},[876,877],{"text":806,"type":744},{"text":878,"type":744,"marks":879},"Pure Punching Boxing",[880],{"type":794},{"type":768,"attrs":882,"content":883},{"level":770},[884],{"text":885,"type":744},"THURSDAY",{"type":775,"content":887},[888,894,900],{"type":778,"content":889},[890],{"type":740,"content":891},[892],{"text":893,"type":744},"Active Rest Day",{"type":778,"content":895},[896],{"type":740,"content":897},[898],{"text":899,"type":744},"15 MIN CORE Crunchtime",{"type":778,"content":901},[902],{"type":740,"content":903},[904],{"text":905,"type":744},"15-45 MIN Moderate to Intense Run + Recovery Stretch",{"type":768,"attrs":907,"content":908},{"level":770},[909],{"text":910,"type":744},"FRIDAY",{"type":775,"content":912},[913,929],{"type":778,"content":914},[915],{"type":740,"content":916},[917,919,923],{"text":918,"type":744},"10-ROUND ",{"text":785,"type":744,"marks":920},[921],{"type":788,"attrs":922},{"class":7},{"text":924,"type":744,"marks":925},"Pro Combo Boxing",[926,927],{"type":794},{"type":788,"attrs":928},{"class":7},{"type":778,"content":930},[931],{"type":740,"content":932},[933],{"text":934,"type":744},"15 MIN Shadowbox + Recovery Stretch",{"type":768,"attrs":936,"content":937},{"level":770},[938],{"text":939,"type":744},"SATURDAY",{"type":775,"content":941},[942,957,972],{"type":778,"content":943},[944],{"type":740,"content":945},[946,947,951],{"text":783,"type":744},{"text":785,"type":744,"marks":948},[949],{"type":788,"attrs":950},{"class":7},{"text":952,"type":744,"marks":953},"Burnout Boxing",[954,955],{"type":794},{"type":788,"attrs":956},{"class":7},{"type":778,"content":958},[959],{"type":740,"content":960},[961,966],{"text":962,"type":744,"marks":963},"4-ROUND  ",[964],{"type":788,"attrs":965},{"class":7},{"text":967,"type":744,"marks":968},"Combo Build Up",[969,970],{"type":794},{"type":788,"attrs":971},{"class":7},{"type":778,"content":973},[974],{"type":740,"content":975},[976],{"text":977,"type":744},"3-15 MIN Cold Exposure - Ice Bath or Cold Shower",{"type":768,"attrs":979,"content":980},{"level":770},[981],{"text":982,"type":744},"SUNDAY",{"type":775,"content":984},[985,991],{"type":778,"content":986},[987],{"type":740,"content":988},[989],{"text":990,"type":744},"Light - Moderate Active Rest Day - Take a bike ride!",{"type":778,"content":992},[993],{"type":740,"content":994},[995],{"text":996,"type":744},"Plan next week's workouts",{"type":740,"content":998},[999,1001,1005],{"text":1000,"type":744},"**Save, share, & tag",{"text":785,"type":744,"marks":1002},[1003],{"type":788,"attrs":1004},{"class":7},{"text":1006,"type":744,"marks":1007},"@FightCamp",[1008],{"type":1009,"attrs":1010},"link",{"href":1011,"uuid":48,"anchor":48,"target":1012,"linktype":48},"https://www.instagram.com/fightcamp","_blank",{"type":768,"attrs":1014,"content":1015},{"level":770},[1016],{"text":1017,"type":744},"How To Get Started",{"type":1019,"attrs":1020,"content":1022},"ordered_list",{"order":1021},1,[1023,1029,1035,1041],{"type":778,"content":1024},[1025],{"type":740,"content":1026},[1027],{"text":1028,"type":744},"Open the FightCamp app and click \"See All\" in the top right corner of the homepage.",{"type":778,"content":1030},[1031],{"type":740,"content":1032},[1033],{"text":1034,"type":744},"Use the \"Filters\" toggle at the bottom of the page to search for the workouts by the number of rounds.",{"type":778,"content":1036},[1037],{"type":740,"content":1038},[1039],{"text":1040,"type":744},"Scroll to find a workout.",{"type":778,"content":1042},[1043],{"type":740,"content":1044},[1045],{"text":1046,"type":744},"Start punching!",{"type":740,"content":1048},[1049],{"text":1050,"type":744},"Here are the specific workouts that Coach PJ recommends:",{"type":740,"content":1052},[1053],{"text":1054,"type":744,"marks":1055},"MON:",[1056],{"type":794},{"type":775,"content":1058},[1059,1065],{"type":778,"content":1060},[1061],{"type":740,"content":1062},[1063],{"text":1064,"type":744},"4 Round Striking Workout with Coach PJ - 12/17/2020",{"type":778,"content":1066},[1067],{"type":740,"content":1068},[1069],{"text":1070,"type":744},"6 Round Full Body Boxing Workout with Coach PJ - 12/11/2020",{"type":740,"content":1072},[1073],{"text":1074,"type":744,"marks":1075},"TUE:",[1076],{"type":794},{"type":775,"content":1078},[1079,1085,1091],{"type":778,"content":1080},[1081],{"type":740,"content":1082},[1083],{"text":1084,"type":744},"4 Round All Punches Workout with Coach PJ - 08/17/2020",{"type":778,"content":1086},[1087],{"type":740,"content":1088},[1089],{"text":1090,"type":744},"8 Round Intermediate Boxing Workout with Coach PJ - 03/11/2020",{"type":778,"content":1092},[1093],{"type":740,"content":1094},[1095],{"text":1096,"type":744},"15 Minute Core Flo Time Workout - 08/13/2019",{"type":740,"content":1098},[1099],{"text":1100,"type":744,"marks":1101},"WED:",[1102],{"type":794},{"type":775,"content":1104},[1105,1111],{"type":778,"content":1106},[1107],{"type":740,"content":1108},[1109],{"text":1110,"type":744},"8 Round SharpShooter Workout with Coach PJ - 01/26/2020",{"type":778,"content":1112},[1113],{"type":740,"content":1114},[1115],{"text":1116,"type":744},"6 Round Pure Punching Workout with Coach PJ - 01/06/2021",{"type":740,"content":1118},[1119],{"text":1120,"type":744,"marks":1121},"THUR:",[1122],{"type":794},{"type":775,"content":1124},[1125],{"type":778,"content":1126},[1127],{"type":740,"content":1128},[1129],{"text":1130,"type":744},"15 Minute Core Crunchtime with Tommy - 07/31/2019",{"type":740,"content":1132},[1133],{"text":1134,"type":744,"marks":1135},"FRI:",[1136],{"type":794},{"type":775,"content":1138},[1139],{"type":778,"content":1140},[1141],{"type":740,"content":1142},[1143],{"text":1144,"type":744},"10 Round Pro Combo Workout with Coach PJ - 01/25/2021",{"type":740,"content":1146},[1147],{"text":1148,"type":744,"marks":1149},"SAT:",[1150],{"type":794},{"type":775,"content":1152},[1153,1159],{"type":778,"content":1154},[1155],{"type":740,"content":1156},[1157],{"text":1158,"type":744},"4 Round Burnout Workout with Coach PJ - 01/22/2021",{"type":778,"content":1160},[1161],{"type":740,"content":1162},[1163],{"text":1164,"type":744},"4 Round Combo Build Up Workout with Coach PJ - 01/02/2021",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1166,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1171,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1167,"component":118,"meta_info":1168,"meta_title":7,"block_image":1169,"cover_image":1170,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-02-13 00:00","article",{"_uid":1176,"title":657,"plugin":43,"description":1177},"08122f0e-984e-4caa-a3ef-7797900bf4c8","Join FightCamp Trainer PJ for 7 days of intense conditioning training. Focus on building stamina, speed, and skill to maximize your boxing workouts.",{"id":1179,"alt":764,"name":7,"focus":48,"title":764,"filename":1180,"copyright":7,"fieldtype":50},3397518,"https://a.storyblok.com/f/115220/2400x990/09e38ead33/7-day-intense-conditioning-training.jpg",[],"7-day-intense-conditioning-training-workout-program","blogs/7-day-intense-conditioning-training-workout-program",-1150,[],60887917,"23e43ad4-885a-49a2-89cf-083db7f94dd9","2021-02-13T02:31:00.000Z",[],["Reactive",1191],[1192,1433,1611,1784,2012,2251],{"name":1193,"created_at":1194,"published_at":1195,"updated_at":1196,"id":1197,"uuid":1198,"content":1199,"slug":1424,"full_slug":1425,"sort_by_date":48,"position":1426,"tag_list":1427,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1429,"first_published_at":1430,"release_id":48,"lang":60,"path":1431,"alternates":1432,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1200,"faqs":1201,"title":1193,"topic":1222,"author":1237,"content":1238,"category":1406,"schedule":1414,"component":1174,"meta_info":1415,"cover_image":1419,"description":1418,"contributors":1423},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1202,1206,1210,1214,1218],{"_uid":1203,"answer":1204,"question":1205,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1207,"answer":1208,"question":1209,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1211,"answer":1212,"question":1213,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1215,"answer":1216,"question":1217,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1219,"answer":1220,"question":1221,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1223,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1235,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1224,"component":39,"meta_info":1232,"block_image":1233,"cover_image":1234,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1225,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1230,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1226,"component":118,"meta_info":1227,"meta_title":7,"block_image":1228,"cover_image":1229,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":737,"content":1239},[1240,1244,1248,1252,1265,1269,1273,1278,1291,1304,1309,1320,1324,1346,1351,1362,1375,1380,1384,1389,1402],{"type":740,"content":1241},[1242],{"text":1243,"type":744},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":740,"content":1245},[1246],{"text":1247,"type":744},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":768,"attrs":1249,"content":1250},{"level":770},[1251],{"text":1205,"type":744},{"type":740,"content":1253},[1254,1256,1263],{"text":1255,"type":744},"According to the ",{"text":1257,"type":744,"marks":1258},"Mayo Clinic",[1259],{"type":1009,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"custom":1262,"target":1012,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1264,"type":744},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":740,"content":1266},[1267],{"text":1268,"type":744},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":740,"content":1270},[1271],{"text":1272,"type":744},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":768,"attrs":1274,"content":1275},{"level":770},[1276],{"text":1277,"type":744},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":756,"attrs":1279},{"id":1280,"body":1281},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1282],{"url":1283,"_uid":1285,"image":1286,"component":766,"copyright_details":1290},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1287,"alt":1288,"name":7,"focus":48,"title":1288,"filename":1289,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":740,"content":1292},[1293,1295,1302],{"text":1294,"type":744},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1296,"type":744,"marks":1297},"burn more calories",[1298],{"type":1009,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"custom":1301,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1303,"type":744}," even after you’re done working out.",{"type":768,"attrs":1305,"content":1306},{"level":770},[1307],{"text":1308,"type":744},"Kickboxing Is A Full Body Workout",{"type":756,"attrs":1310},{"id":1280,"body":1311},[1312],{"url":1313,"_uid":1314,"image":1315,"component":766,"copyright_details":1319},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1316,"alt":1317,"name":7,"focus":48,"title":1317,"filename":1318,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":740,"content":1321},[1322],{"text":1323,"type":744},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":740,"content":1325},[1326,1328,1335,1337,1344],{"text":1327,"type":744},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1329,"type":744,"marks":1330},"all-level lower body workout",[1331],{"type":1009,"attrs":1332},{"href":1333,"uuid":48,"anchor":48,"custom":1334,"target":1012,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1336,"type":744}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1338,"type":744,"marks":1339},"upper body workout",[1340],{"type":1009,"attrs":1341},{"href":1342,"uuid":48,"anchor":48,"custom":1343,"target":1012,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1345,"type":744}," led by Flo Master.",{"type":768,"attrs":1347,"content":1348},{"level":770},[1349],{"text":1350,"type":744},"Boxing Can Be Low-Impact",{"type":756,"attrs":1352},{"id":1280,"body":1353},[1354],{"url":1355,"_uid":1356,"image":1357,"component":766,"copyright_details":1361},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1358,"alt":1359,"name":7,"focus":48,"title":1359,"filename":1360,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":740,"content":1363},[1364,1366,1373],{"text":1365,"type":744},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1367,"type":744,"marks":1368},"shadowboxing",[1369],{"type":1009,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"custom":1372,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1374,"type":744}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":768,"attrs":1376,"content":1377},{"level":770},[1378],{"text":1379,"type":744},"Kick Boring Cardio To The Curb",{"type":740,"content":1381},[1382],{"text":1383,"type":744},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":768,"attrs":1385,"content":1386},{"level":770},[1387],{"text":1388,"type":744},"Train Like a Fighter",{"type":740,"content":1390},[1391,1393,1400],{"text":1392,"type":744},"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":1394,"type":744,"marks":1395},"FightCamp",[1396],{"type":1009,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"custom":1399,"target":1012,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1401,"type":744}," 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":740,"content":1403},[1404],{"text":1405,"type":744},"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":1407,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1412,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1413,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1408,"component":118,"meta_info":1409,"meta_title":7,"block_image":1410,"cover_image":1411,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1416,"title":1417,"plugin":43,"description":1418},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1420,"alt":1421,"name":7,"focus":48,"title":1421,"filename":1422,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1428],"featured","bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z","training/{{story.slug}}",[],{"name":1434,"created_at":1435,"published_at":1436,"updated_at":1437,"id":1438,"uuid":1439,"content":1440,"slug":1605,"full_slug":1606,"sort_by_date":48,"position":1607,"tag_list":1608,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1609,"first_published_at":1436,"release_id":48,"lang":60,"path":1431,"alternates":1610,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1441,"faqs":1442,"title":1434,"topic":1459,"author":1474,"content":1475,"category":1586,"schedule":1594,"component":1174,"meta_info":1595,"cover_image":1599,"description":1603,"contributors":1604},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1443,1447,1451,1455],{"_uid":1444,"answer":1445,"question":1446,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1448,"answer":1449,"question":1450,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1452,"answer":1453,"question":1454,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1456,"answer":1457,"question":1458,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1460,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1472,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1461,"component":39,"meta_info":1469,"block_image":1470,"cover_image":1471,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1462,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1467,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1463,"component":118,"meta_info":1464,"meta_title":7,"block_image":1465,"cover_image":1466,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":737,"content":1476},[1477,1481,1486,1506,1512,1516,1521,1524,1529,1541,1546,1559,1564,1568,1572,1582],{"type":740,"content":1478},[1479],{"text":1480,"type":744},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":768,"attrs":1482,"content":1483},{"level":770},[1484],{"text":1485,"type":744},"Practice, Practice, Practice",{"type":740,"content":1487},[1488,1490,1495,1497,1504],{"text":1489,"type":744},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1491,"type":744,"marks":1492},"always",[1493],{"type":1494},"italic",{"text":1496,"type":744}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1498,"type":744,"marks":1499},"mirror",[1500],{"type":1009,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"custom":1503,"target":1012,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1505,"type":744}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":768,"attrs":1507,"content":1509},{"level":1508},3,[1510],{"text":1511,"type":744},"Shoulder Touch Drill",{"type":740,"content":1513},[1514],{"text":1515,"type":744},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":768,"attrs":1517,"content":1518},{"level":1508},[1519],{"text":1520,"type":744},"Cobra Bag",{"type":740,"content":1522},[1523],{"text":1449,"type":744},{"type":768,"attrs":1525,"content":1526},{"level":1508},[1527],{"text":1528,"type":744},"Sparring",{"type":740,"content":1530},[1531,1533,1539],{"text":1532,"type":744},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1528,"type":744,"marks":1534},[1535],{"type":1009,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":1012,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1540,"type":744}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":768,"attrs":1542,"content":1543},{"level":1508},[1544],{"text":1545,"type":744},"“Free flow” mitt work",{"type":740,"content":1547},[1548,1550,1557],{"text":1549,"type":744},"Free flow ",{"text":1551,"type":744,"marks":1552},"mitt work",[1553],{"type":1009,"attrs":1554},{"href":1555,"uuid":48,"anchor":48,"custom":1556,"target":1012,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1558,"type":744}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":768,"attrs":1560,"content":1561},{"level":1508},[1562],{"text":1563,"type":744},"Think Fast",{"type":740,"content":1565},[1566],{"text":1567,"type":744},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":768,"attrs":1569,"content":1570},{"level":770},[1571],{"text":1388,"type":744},{"type":740,"content":1573},[1574,1575,1580],{"text":1392,"type":744},{"text":1394,"type":744,"marks":1576},[1577],{"type":1009,"attrs":1578},{"href":1398,"uuid":48,"anchor":48,"custom":1579,"target":1012,"linktype":13},{},{"text":1581,"type":744}," 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":740,"content":1583},[1584],{"text":1585,"type":744},"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":1587,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1592,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1593,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1588,"component":118,"meta_info":1589,"meta_title":7,"block_image":1590,"cover_image":1591,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1596,"title":1597,"plugin":43,"description":1598},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1600,"alt":1601,"name":7,"focus":7,"title":1601,"filename":1602,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1428],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1612,"created_at":1613,"published_at":1614,"updated_at":1615,"id":1616,"uuid":1617,"content":1618,"slug":1777,"full_slug":1778,"sort_by_date":48,"position":1779,"tag_list":1780,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1781,"first_published_at":1782,"release_id":48,"lang":60,"path":1431,"alternates":1783,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1619,"faqs":1620,"title":1612,"topic":1637,"author":1474,"content":1652,"category":1759,"schedule":1767,"component":1174,"meta_info":1768,"cover_image":1772,"description":1775,"contributors":1776},"af46e437-bfbd-4a28-91a2-df5259454628",[1621,1625,1629,1633],{"_uid":1622,"answer":1623,"question":1624,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1626,"answer":1627,"question":1628,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1630,"answer":1631,"question":1632,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1634,"answer":1635,"question":1636,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1638,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1650,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1651,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1639,"component":39,"meta_info":1647,"block_image":1648,"cover_image":1649,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1640,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1645,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1641,"component":118,"meta_info":1642,"meta_title":7,"block_image":1643,"cover_image":1644,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":1653},[1654,1667,1672,1676,1681,1685,1699,1704,1717,1722,1726,1739,1743,1747,1756],{"type":740,"content":1655},[1656,1658,1665],{"text":1657,"type":744},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1659,"type":744,"marks":1660},"Strength training",[1661],{"type":1009,"attrs":1662},{"href":1663,"uuid":48,"anchor":48,"custom":1664,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1666,"type":744}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":768,"attrs":1668,"content":1669},{"level":770},[1670],{"text":1671,"type":744},"Why do Boxers Train Their Neck?",{"type":740,"content":1673},[1674],{"text":1675,"type":744},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":768,"attrs":1677,"content":1678},{"level":770},[1679],{"text":1680,"type":744},"How do Boxers Strength Train Their Neck?",{"type":740,"content":1682},[1683],{"text":1684,"type":744},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":775,"content":1686},[1687,1693],{"type":778,"content":1688},[1689],{"type":740,"content":1690},[1691],{"text":1692,"type":744},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":778,"content":1694},[1695],{"type":740,"content":1696},[1697],{"text":1698,"type":744},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":768,"attrs":1700,"content":1701},{"level":770},[1702],{"text":1703,"type":744},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":740,"content":1705},[1706,1708,1715],{"text":1707,"type":744},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1709,"type":744,"marks":1710},"injury",[1711],{"type":1009,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"custom":1714,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1716,"type":744}," occurring.",{"type":768,"attrs":1718,"content":1719},{"level":770},[1720],{"text":1721,"type":744},"How Often Should Boxers Train Their Neck?",{"type":740,"content":1723},[1724],{"text":1725,"type":744},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":756,"attrs":1727},{"id":1728,"body":1729},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1730],{"_uid":1731,"text":1732,"image":1733,"author":1737,"component":1738},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1734,"alt":1735,"name":7,"focus":7,"title":1735,"filename":1736,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":740,"content":1740},[1741],{"text":1742,"type":744},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":768,"attrs":1744,"content":1745},{"level":770},[1746],{"text":1388,"type":744},{"type":740,"content":1748},[1749,1750,1755],{"text":1392,"type":744},{"text":1394,"type":744,"marks":1751},[1752],{"type":1009,"attrs":1753},{"href":1398,"uuid":48,"anchor":48,"custom":1754,"target":1012,"linktype":13},{},{"text":1581,"type":744},{"type":740,"content":1757},[1758],{"text":1405,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1761,"component":118,"meta_info":1762,"meta_title":7,"block_image":1763,"cover_image":1764,"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},[],[],"2023-01-31 00:00",{"_uid":1769,"title":1770,"plugin":43,"description":1771},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1773,"alt":1735,"name":7,"focus":7,"title":1735,"filename":1774,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1428],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1785,"created_at":1786,"published_at":1787,"updated_at":1788,"id":1789,"uuid":1790,"content":1791,"slug":2005,"full_slug":2006,"sort_by_date":48,"position":2007,"tag_list":2008,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2009,"first_published_at":2010,"release_id":48,"lang":60,"path":1431,"alternates":2011,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1792,"faqs":1793,"title":1785,"topic":1810,"author":1825,"content":1826,"category":1989,"schedule":1997,"component":1174,"meta_info":1998,"cover_image":2001,"description":2000,"contributors":2004},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1794,1798,1802,1806],{"_uid":1795,"answer":1796,"question":1797,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1799,"answer":1800,"question":1801,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1803,"answer":1804,"question":1805,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1807,"answer":1808,"question":1809,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1811,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1823,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1812,"component":39,"meta_info":1820,"block_image":1821,"cover_image":1822,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1813,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1818,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1819,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1814,"component":118,"meta_info":1815,"meta_title":7,"block_image":1816,"cover_image":1817,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":737,"content":1827},[1828,1841,1854,1859,1863,1873,1877,1882,1886,1890,1896,1906,1919,1924,1935,1938,1947,1948,1953,1966,1977,1986],{"type":740,"content":1829},[1830,1832,1839],{"text":1831,"type":744},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1833,"type":744,"marks":1834},"Aaron Swenson",[1835],{"type":1009,"attrs":1836},{"href":1837,"uuid":48,"anchor":48,"custom":1838,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1840,"type":744}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":756,"attrs":1842},{"id":1843,"body":1844},"0a18151c-90cf-40c6-926a-b258a15847a9",[1845],{"_uid":1846,"link":1847,"image":1849,"title":1851,"component":1853},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1848,"linktype":13,"fieldtype":14,"cached_url":1848},"https://youtu.be/oMc52QTWo1A",{"id":1850,"alt":1851,"name":7,"focus":48,"title":1851,"filename":1852,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":768,"attrs":1855,"content":1856},{"level":770},[1857],{"text":1858,"type":744},"The Rebellious Age",{"type":740,"content":1860},[1861],{"text":1862,"type":744},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":756,"attrs":1864},{"id":1843,"body":1865},[1866],{"url":1867,"_uid":1868,"image":1869,"component":766,"copyright_details":1872},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1870,"alt":1833,"name":7,"focus":48,"title":1833,"filename":1871,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":740,"content":1874},[1875],{"text":1876,"type":744},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":768,"attrs":1878,"content":1879},{"level":770},[1880],{"text":1881,"type":744},"It’s Time To Spar",{"type":740,"content":1883},[1884],{"text":1885,"type":744},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":740,"content":1887},[1888],{"text":1889,"type":744},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":768,"attrs":1891,"content":1892},{"level":770},[1893,1895],{"text":1894,"type":744},"Humbling Experience and A New Life Path",{"type":754},{"type":756,"attrs":1897},{"id":1843,"body":1898},[1899],{"url":1900,"_uid":1901,"image":1902,"component":766,"copyright_details":1905},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1903,"alt":1833,"name":7,"focus":48,"title":1833,"filename":1904,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":740,"content":1907},[1908,1910,1917],{"text":1909,"type":744},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1911,"type":744,"marks":1912},"body shot",[1913],{"type":1009,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"custom":1916,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1918,"type":744}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":768,"attrs":1920,"content":1921},{"level":770},[1922,1923],{"text":1809,"type":744},{"type":754},{"type":756,"attrs":1925},{"id":1843,"body":1926},[1927],{"url":1928,"_uid":1929,"image":1930,"component":766,"copyright_details":1934},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1931,"alt":1932,"name":7,"focus":48,"title":1932,"filename":1933,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":740,"content":1936},[1937],{"text":1808,"type":744},{"type":756,"attrs":1939},{"id":1940,"body":1941},"ce079800-7842-415f-8625-1c76bcc86c9f",[1942],{"_uid":1943,"text":1944,"image":1945,"author":1946,"component":1738},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":740},{"type":768,"attrs":1949,"content":1950},{"level":770},[1951],{"text":1952,"type":744},"Inspirational FightCamp Trainers",{"type":740,"content":1954},[1955,1957,1964],{"text":1956,"type":744},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1958,"type":744,"marks":1959},"FightCamp Trainers",[1960],{"type":1009,"attrs":1961},{"href":1962,"uuid":48,"anchor":48,"custom":1963,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1965,"type":744}," have you covered.",{"type":756,"attrs":1967},{"id":1843,"body":1968},[1969],{"url":1970,"_uid":1971,"image":1972,"component":766,"copyright_details":1976},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1973,"alt":1974,"name":7,"focus":48,"title":1974,"filename":1975,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":740,"content":1978},[1979,1980,1985],{"text":1392,"type":744},{"text":1394,"type":744,"marks":1981},[1982],{"type":1009,"attrs":1983},{"href":1398,"uuid":48,"anchor":48,"custom":1984,"target":1012,"linktype":13},{},{"text":1401,"type":744},{"type":740,"content":1987},[1988],{"text":1585,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1990,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1991,"component":118,"meta_info":1992,"meta_title":7,"block_image":1993,"cover_image":1994,"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":1999,"title":1785,"plugin":43,"description":2000},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2002,"alt":1785,"name":7,"focus":48,"title":1785,"filename":2003,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1428],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2013,"created_at":2014,"published_at":2015,"updated_at":2016,"id":2017,"uuid":2018,"content":2019,"slug":2244,"full_slug":2245,"sort_by_date":48,"position":2246,"tag_list":2247,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2248,"first_published_at":2249,"release_id":48,"lang":60,"path":1431,"alternates":2250,"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":2020,"faqs":2021,"title":2013,"topic":2042,"author":716,"content":2057,"category":2228,"schedule":2236,"component":1174,"meta_info":2237,"cover_image":2240,"description":2239,"contributors":2243},"d9342cbc-2f33-448b-95cb-d9141a391216",[2022,2026,2030,2034,2038],{"_uid":2023,"answer":2024,"question":2025,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2027,"answer":2028,"question":2029,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2031,"answer":2032,"question":2033,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2035,"answer":2036,"question":2037,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2039,"answer":2040,"question":2041,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2043,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2055,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2056,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2044,"component":39,"meta_info":2052,"block_image":2053,"cover_image":2054,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2045,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2050,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2046,"component":118,"meta_info":2047,"meta_title":7,"block_image":2048,"cover_image":2049,"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":737,"content":2058},[2059,2072,2076,2088,2092,2096,2108,2112,2116,2120,2137,2141,2145,2149,2165,2169,2174,2187,2191,2201,2214,2218],{"type":740,"content":2060},[2061,2063,2070],{"text":2062,"type":744},"FightCamp Trainer ",{"text":2064,"type":744,"marks":2065},"Coach PJ",[2066],{"type":1009,"attrs":2067},{"href":2068,"uuid":48,"anchor":48,"custom":2069,"target":1012,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2071,"type":744}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":740,"content":2073},[2074],{"text":2075,"type":744},"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":756,"attrs":2077},{"id":2078,"body":2079},"d975e679-f879-4a04-b019-c5eb66b48e99",[2080],{"_uid":2081,"link":2082,"image":2084,"title":2086,"component":1853},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2083,"linktype":13,"fieldtype":14,"cached_url":2083},"https://youtu.be/G-4nuJefUcE",{"id":2085,"alt":2086,"name":7,"focus":48,"title":2086,"filename":2087,"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":768,"attrs":2089,"content":2090},{"level":770},[2091],{"text":2025,"type":744},{"type":740,"content":2093},[2094],{"text":2095,"type":744},"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":756,"attrs":2097},{"id":2098,"body":2099},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2100],{"url":2101,"_uid":2102,"image":2103,"component":766,"copyright_details":2107},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2104,"alt":2105,"name":7,"focus":48,"title":2105,"filename":2106,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":740,"content":2109},[2110],{"text":2111,"type":744},"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":768,"attrs":2113,"content":2114},{"level":770},[2115],{"text":2029,"type":744},{"type":740,"content":2117},[2118],{"text":2119,"type":744},"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":756,"attrs":2121},{"id":2098,"body":2122},[2123],{"url":2124,"_uid":2125,"image":2126,"component":766,"copyright_details":2130},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2127,"alt":2128,"name":7,"focus":48,"title":2128,"filename":2129,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2131],{"_uid":2132,"link":2133,"title":2135,"component":2136},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2134,"linktype":13,"fieldtype":14,"cached_url":2134},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":740,"content":2138},[2139],{"text":2140,"type":744},"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":768,"attrs":2142,"content":2143},{"level":770},[2144],{"text":2033,"type":744},{"type":740,"content":2146},[2147],{"text":2148,"type":744},"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":756,"attrs":2150},{"id":2098,"body":2151},[2152],{"url":2153,"_uid":2154,"image":2155,"component":766,"copyright_details":2159},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2156,"alt":2157,"name":7,"focus":48,"title":2157,"filename":2158,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2160],{"_uid":2161,"link":2162,"title":2164,"component":2136},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2163,"linktype":13,"fieldtype":14,"cached_url":2163},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":740,"content":2166},[2167],{"text":2168,"type":744},"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":768,"attrs":2170,"content":2171},{"level":770},[2172],{"text":2173,"type":744},"Levels & Abilities",{"type":740,"content":2175},[2176,2178,2185],{"text":2177,"type":744},"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":2179,"type":744,"marks":2180},"sweet science",[2181],{"type":1009,"attrs":2182},{"href":2183,"uuid":48,"anchor":48,"custom":2184,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2186,"type":744},". ",{"type":768,"attrs":2188,"content":2189},{"level":770},[2190],{"text":2041,"type":744},{"type":756,"attrs":2192},{"id":2098,"body":2193},[2194],{"url":2195,"_uid":2196,"image":2197,"component":766,"copyright_details":2200},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2198,"alt":2105,"name":7,"focus":48,"title":2105,"filename":2199,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":740,"content":2202},[2203,2205,2212],{"text":2204,"type":744},"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":2206,"type":744,"marks":2207},"FightCamp app",[2208],{"type":1009,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":1012,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2213,"type":744},", 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":768,"attrs":2215,"content":2216},{"level":770},[2217],{"text":1388,"type":744},{"type":740,"content":2219},[2220,2221,2226],{"text":1392,"type":744},{"text":1394,"type":744,"marks":2222},[2223],{"type":1009,"attrs":2224},{"href":1398,"uuid":48,"anchor":48,"custom":2225,"target":1012,"linktype":13},{},{"text":2227,"type":744}," 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":2229,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2234,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2230,"component":118,"meta_info":2231,"meta_title":7,"block_image":2232,"cover_image":2233,"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":2238,"title":2013,"plugin":43,"description":2239},"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":2241,"alt":2013,"name":7,"focus":48,"title":2013,"filename":2242,"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,[1428],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2252,"created_at":2253,"published_at":2254,"updated_at":2255,"id":2256,"uuid":2257,"content":2258,"slug":2665,"full_slug":2666,"sort_by_date":48,"position":2667,"tag_list":2668,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2669,"first_published_at":2670,"release_id":48,"lang":60,"path":1431,"alternates":2671,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2259,"faqs":2260,"title":2252,"topic":2281,"author":2296,"content":2297,"category":2649,"schedule":2657,"component":1174,"meta_info":2658,"cover_image":2661,"description":2660,"contributors":2664},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2261,2265,2269,2273,2277],{"_uid":2262,"answer":2263,"question":2264,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2266,"answer":2267,"question":2268,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2270,"answer":2271,"question":2272,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2274,"answer":2275,"question":2276,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2278,"answer":2279,"question":2280,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2282,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2294,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2283,"component":39,"meta_info":2291,"block_image":2292,"cover_image":2293,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2284,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2289,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2285,"component":118,"meta_info":2286,"meta_title":7,"block_image":2287,"cover_image":2288,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":737,"content":2298},[2299,2303,2306,2318,2323,2328,2393,2398,2424,2429,2433,2438,2446,2458,2463,2474,2479,2490,2495,2506,2511,2523,2528,2539,2544,2564,2569,2574,2594,2599,2618,2623,2635,2639],{"type":740,"content":2300},[2301],{"text":2302,"type":744},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":740,"content":2304},[2305],{"text":2263,"type":744},{"type":756,"attrs":2307},{"id":2308,"body":2309},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2310],{"_uid":2311,"link":2312,"image":2314,"title":2316,"component":1853},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2313,"linktype":13,"fieldtype":14,"cached_url":2313},"https://pin.it/2zdpNMs",{"id":2315,"alt":2316,"name":7,"focus":48,"title":2316,"filename":2317,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":768,"attrs":2319,"content":2320},{"level":770},[2321],{"text":2322,"type":744},"Top Rock Step-By-Step",{"type":768,"attrs":2324,"content":2325},{"level":1508},[2326],{"text":2327,"type":744},"The Feet",{"type":775,"content":2329},[2330,2336,2356,2362,2381,2387],{"type":778,"content":2331},[2332],{"type":740,"content":2333},[2334],{"text":2335,"type":744},"Begin by starting in an athletic stance on the balls of your feet",{"type":778,"content":2337},[2338,2342],{"type":740,"content":2339},[2340],{"text":2341,"type":744},"To start, being by doing a “step out”",{"type":775,"content":2343},[2344,2350],{"type":778,"content":2345},[2346],{"type":740,"content":2347},[2348],{"text":2349,"type":744},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":778,"content":2351},[2352],{"type":740,"content":2353},[2354],{"text":2355,"type":744},"Pause for a half-second",{"type":778,"content":2357},[2358],{"type":740,"content":2359},[2360],{"text":2361,"type":744},"Return to the starting stance by performing a slight hop backward",{"type":778,"content":2363},[2364,2368],{"type":740,"content":2365},[2366],{"text":2367,"type":744},"Once returned, perform the opposite foot “step out”",{"type":775,"content":2369},[2370,2376],{"type":778,"content":2371},[2372],{"type":740,"content":2373},[2374],{"text":2375,"type":744},"Make sure the step out is in front of the opposite foot and crosses over",{"type":778,"content":2377},[2378],{"type":740,"content":2379},[2380],{"text":2355,"type":744},{"type":778,"content":2382},[2383],{"type":740,"content":2384},[2385],{"text":2386,"type":744},"Hop back to the starting position",{"type":778,"content":2388},[2389],{"type":740,"content":2390},[2391],{"text":2392,"type":744},"Continue Top Rocking for the remainder of the set",{"type":768,"attrs":2394,"content":2395},{"level":1508},[2396],{"text":2397,"type":744},"The Arms",{"type":775,"content":2399},[2400,2406,2412,2418],{"type":778,"content":2401},[2402],{"type":740,"content":2403},[2404],{"text":2405,"type":744},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":778,"content":2407},[2408],{"type":740,"content":2409},[2410],{"text":2411,"type":744},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":778,"content":2413},[2414],{"type":740,"content":2415},[2416],{"text":2417,"type":744},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":778,"content":2419},[2420],{"type":740,"content":2421},[2422],{"text":2423,"type":744},"Continue using this arm motion to help with rhythm and balance",{"type":768,"attrs":2425,"content":2426},{"level":770},[2427],{"text":2428,"type":744},"Movement Key Points",{"type":740,"content":2430},[2431],{"text":2432,"type":744},"Here are some key things to focus on while performing the Top Rock:",{"type":768,"attrs":2434,"content":2435},{"level":1508},[2436],{"text":2437,"type":744},"Start by swinging your arms",{"type":775,"content":2439},[2440],{"type":778,"content":2441},[2442],{"type":740,"content":2443},[2444],{"text":2445,"type":744},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":756,"attrs":2447},{"id":2448,"body":2449},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2450],{"url":2451,"_uid":2452,"image":2453,"component":766,"copyright_details":2457},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2454,"alt":2455,"name":7,"focus":48,"title":2455,"filename":2456,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":768,"attrs":2459,"content":2460},{"level":1508},[2461],{"text":2462,"type":744},"On each hop back, your arms should cross in front of your chest",{"type":756,"attrs":2464},{"id":2448,"body":2465},[2466],{"url":2467,"_uid":2468,"image":2469,"component":766,"copyright_details":2473},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2470,"alt":2471,"name":7,"focus":48,"title":2471,"filename":2472,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":768,"attrs":2475,"content":2476},{"level":1508},[2477],{"text":2478,"type":744},"One foot should cross at a time",{"type":756,"attrs":2480},{"id":2448,"body":2481},[2482],{"url":2483,"_uid":2484,"image":2485,"component":766,"copyright_details":2489},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2486,"alt":2487,"name":7,"focus":48,"title":2487,"filename":2488,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":768,"attrs":2491,"content":2492},{"level":1508},[2493],{"text":2494,"type":744},"Perform the movement by staying on the balls of your feet",{"type":756,"attrs":2496},{"id":2448,"body":2497},[2498],{"url":2499,"_uid":2500,"image":2501,"component":766,"copyright_details":2505},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2502,"alt":2503,"name":7,"focus":48,"title":2503,"filename":2504,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":768,"attrs":2507,"content":2508},{"level":1508},[2509],{"text":2510,"type":744},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":756,"attrs":2512},{"id":2513,"body":2514},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2515],{"url":2516,"_uid":2517,"image":2518,"component":766,"copyright_details":2522},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2519,"alt":2520,"name":7,"focus":48,"title":2520,"filename":2521,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":768,"attrs":2524,"content":2525},{"level":1508},[2526],{"text":2527,"type":744},"Stay loose and have fun!",{"type":756,"attrs":2529},{"id":2448,"body":2530},[2531],{"url":2532,"_uid":2533,"image":2534,"component":766,"copyright_details":2538},{"id":7,"url":7,"linktype":1284,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2535,"alt":2536,"name":7,"focus":48,"title":2536,"filename":2537,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":768,"attrs":2540,"content":2541},{"level":770},[2542],{"text":2543,"type":744},"Muscles Used",{"type":775,"content":2545},[2546,2552,2558],{"type":778,"content":2547},[2548],{"type":740,"content":2549},[2550],{"text":2551,"type":744},"Deltoids",{"type":778,"content":2553},[2554],{"type":740,"content":2555},[2556],{"text":2557,"type":744},"Core",{"type":778,"content":2559},[2560],{"type":740,"content":2561},[2562],{"text":2563,"type":744},"Calves",{"type":768,"attrs":2565,"content":2566},{"level":770},[2567],{"text":2568,"type":744},"Application",{"type":768,"attrs":2570,"content":2571},{"level":1508},[2572],{"text":2573,"type":744},"For Sets",{"type":775,"content":2575},[2576,2582,2588],{"type":778,"content":2577},[2578],{"type":740,"content":2579},[2580],{"text":2581,"type":744},"Perform 3-6 sets",{"type":778,"content":2583},[2584],{"type":740,"content":2585},[2586],{"text":2587,"type":744},"12-20 repetitions each way",{"type":778,"content":2589},[2590],{"type":740,"content":2591},[2592],{"text":2593,"type":744},"Rest 30-45 seconds between sets",{"type":768,"attrs":2595,"content":2596},{"level":1508},[2597],{"text":2598,"type":744},"For Time",{"type":775,"content":2600},[2601,2606,2612],{"type":778,"content":2602},[2603],{"type":740,"content":2604},[2605],{"text":2581,"type":744},{"type":778,"content":2607},[2608],{"type":740,"content":2609},[2610],{"text":2611,"type":744},"Perform for 30-90 seconds",{"type":778,"content":2613},[2614],{"type":740,"content":2615},[2616],{"text":2617,"type":744},"Rest 45-60 seconds between sets",{"type":768,"attrs":2619,"content":2620},{"level":770},[2621],{"text":2622,"type":744},"Dance Moves For Boxers",{"type":740,"content":2624},[2625,2627,2634],{"text":2626,"type":744},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2628,"type":744,"marks":2629},"Flo Master",[2630],{"type":1009,"attrs":2631},{"href":2632,"uuid":48,"anchor":48,"custom":2633,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2186,"type":744},{"type":768,"attrs":2636,"content":2637},{"level":770},[2638],{"text":1388,"type":744},{"type":740,"content":2640},[2641,2642,2647],{"text":1392,"type":744},{"text":1394,"type":744,"marks":2643},[2644],{"type":1009,"attrs":2645},{"href":1398,"uuid":48,"anchor":48,"custom":2646,"target":1012,"linktype":13},{},{"text":2648,"type":744}," 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":2650,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2655,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2656,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2651,"component":118,"meta_info":2652,"meta_title":7,"block_image":2653,"cover_image":2654,"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},[],[],"2022-12-09 00:00",{"_uid":2659,"title":2252,"plugin":43,"description":2660},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2662,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2663,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1428],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1174,"created_at":2673,"published_at":2674,"updated_at":2675,"id":2676,"uuid":2677,"content":2678,"slug":1174,"full_slug":2699,"sort_by_date":48,"position":446,"tag_list":2700,"is_startpage":9,"parent_id":2701,"meta_data":48,"group_id":2702,"first_published_at":2703,"release_id":48,"lang":60,"path":7,"alternates":2704,"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":2679,"component":2680,"meta_info":2681,"custom_content_list":2683},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2682,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2684,2689,2694],{"_uid":2685,"label":2686,"value":2687,"dev_id":2688,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2690,"label":2691,"value":2692,"dev_id":2693,"component":744},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2695,"label":2696,"value":2697,"dev_id":2698,"component":744},"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",[],1786402786256]