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With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":713,"alt":703,"name":7,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":729,"content":730},"doc",[731,785,805,812,816,820,825,831,836,858,863,882,887,891,916,920,925,945,950,970,975,980,985,990,1022,1027,1032,1058,1063,1082,1086,1091,1095,1099,1126,1131,1174,1178,1183,1188,1213,1217,1234,1239,1265,1269,1291,1295,1312,1317,1322,1326,1330,1350,1370,1390,1395],{"type":732,"content":733},"paragraph",[734,737,743,751,756,758,762,768,772,774,778,783],{"text":735,"type":736},"If you’re new to kickboxing, this beginner’s at-home kickboxing workout is perfect for you. You can do it right in your own home, whether you have boxing equipment or not. To really reap the benefits and feel the power of your kicks and strikes, we recommend that you have a ","text",{"text":738,"type":736,"marks":739}," ",[740],{"type":741,"attrs":742},"styled",{"class":7},{"text":744,"type":736,"marks":745},"heavy boxing bag",[746],{"type":747,"attrs":748},"link",{"href":749,"uuid":48,"anchor":48,"target":750,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=","_blank",{"text":752,"type":736,"marks":753},"  ",[754],{"type":741,"attrs":755},{"class":7},{"text":757,"type":736},"to hit, but it’s not required if you’re just starting out. The ",{"text":738,"type":736,"marks":759},[760],{"type":741,"attrs":761},{"class":7},{"text":763,"type":736,"marks":764},"FightCamp heavy bag",[765],{"type":747,"attrs":766},{"href":767,"uuid":48,"anchor":48,"target":750,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":752,"type":736,"marks":769},[770],{"type":741,"attrs":771},{"class":7},{"text":773,"type":736},"is easy to assemble and is designed to withstand the force of any kick or punch. Plus, unlike other ",{"text":738,"type":736,"marks":775},[776],{"type":741,"attrs":777},{"class":7},{"text":779,"type":736,"marks":780},"boxing bags",[781],{"type":747,"attrs":782},{"href":749,"uuid":48,"anchor":48,"target":750,"linktype":48},{"text":784,"type":736},", it is also fully padded so that you won’t harm or injure yourself punching high and kicking low.",{"type":732,"content":786},[787,789,793,799,803],{"text":788,"type":736},"As a beginner to kickboxing, keep in mind that learning ",{"text":738,"type":736,"marks":790},[791],{"type":741,"attrs":792},{"class":7},{"text":794,"type":736,"marks":795},"proper techniques",[796],{"type":747,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":750,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"text":752,"type":736,"marks":800},[801],{"type":741,"attrs":802},{"class":7},{"text":804,"type":736},"will help you get the most of your workout and eliminate the possibility of injury. With that said, let’s get started with this basic kickboxing workout.",{"type":806,"attrs":807,"content":809},"heading",{"level":808},2,[810],{"text":811,"type":736},"30 Minute At-Home Kickboxing Workout",{"type":732,"content":813},[814],{"text":815,"type":736},"These exercises can be performed whether you have a bag to strike or not. This 3-round workout includes both a 5-minute warm-up and a 5-minute cool down.",{"type":732,"content":817},[818],{"text":819,"type":736},"Perform each exercise for 30 seconds before transitioning to the next. Rest for 1 minute in between each round. After you’ve completed the 3 rounds, repeat twice more for a 30 minute exercise routine complete with warm-up and cool down.",{"type":806,"attrs":821,"content":822},{"level":808},[823],{"text":824,"type":736},"Warm-Up (5 minutes)",{"type":806,"attrs":826,"content":828},{"level":827},3,[829],{"text":830,"type":736},"Jump Rope (30 seconds)",{"type":806,"attrs":832,"content":833},{"level":827},[834],{"text":835,"type":736},"Standing Quad Pull",{"type":837,"content":838},"bullet_list",[839,846,852],{"type":840,"content":841},"list_item",[842],{"type":732,"content":843},[844],{"text":845,"type":736},"From a standing position, lift and bend one leg",{"type":840,"content":847},[848],{"type":732,"content":849},[850],{"text":851,"type":736},"Using your hand, grab the leg and pull it back to slowly to a comfortable stretching point",{"type":840,"content":853},[854],{"type":732,"content":855},[856],{"text":857,"type":736},"Hold for 15 seconds and switch legs",{"type":806,"attrs":859,"content":860},{"level":827},[861],{"text":862,"type":736},"Knee To Chest Pull",{"type":837,"content":864},[865,871,877],{"type":840,"content":866},[867],{"type":732,"content":868},[869],{"text":870,"type":736},"Lift one leg upward toward your chest",{"type":840,"content":872},[873],{"type":732,"content":874},[875],{"text":876,"type":736},"Grab your leg and pull leg so that it’s as close to your chest as possible",{"type":840,"content":878},[879],{"type":732,"content":880},[881],{"text":857,"type":736},{"type":806,"attrs":883,"content":884},{"level":827},[885],{"text":886,"type":736},"Standing Open Hip Stretch",{"type":732,"content":888},[889],{"text":890,"type":736},"For beginners, use the wall or a bag for stability",{"type":837,"content":892},[893,899,905,911],{"type":840,"content":894},[895],{"type":732,"content":896},[897],{"text":898,"type":736},"From a standing position, lift one leg up and bend the knee",{"type":840,"content":900},[901],{"type":732,"content":902},[903],{"text":904,"type":736},"Grab your leg along your shin and lift it so that it is perpendicular to your body",{"type":840,"content":906},[907],{"type":732,"content":908},[909],{"text":910,"type":736},"Slowly and gently pull your shin toward you and feel the stretch along your hip",{"type":840,"content":912},[913],{"type":732,"content":914},[915],{"text":857,"type":736},{"type":806,"attrs":917,"content":918},{"level":827},[919],{"text":830,"type":736},{"type":806,"attrs":921,"content":922},{"level":827},[923],{"text":924,"type":736},"Shoulder Pull",{"type":837,"content":926},[927,933,939],{"type":840,"content":928},[929],{"type":732,"content":930},[931],{"text":932,"type":736},"Take your arm and pull it perpendicular across your chest",{"type":840,"content":934},[935],{"type":732,"content":936},[937],{"text":938,"type":736},"Using your opposite hand, grab the arm and hold it across the body",{"type":840,"content":940},[941],{"type":732,"content":942},[943],{"text":944,"type":736},"Hold for 15 seconds and switch arms",{"type":806,"attrs":946,"content":947},{"level":827},[948],{"text":949,"type":736},"Tricep Pull",{"type":837,"content":951},[952,958,964],{"type":840,"content":953},[954],{"type":732,"content":955},[956],{"text":957,"type":736},"Take one arm and hold it behind your body so that your elbow is pointed to the sky",{"type":840,"content":959},[960],{"type":732,"content":961},[962],{"text":963,"type":736},"Keep your arm in place with the opposite hand",{"type":840,"content":965},[966],{"type":732,"content":967},[968],{"text":969,"type":736},"Hold it for 15 seconds and switch arms",{"type":806,"attrs":971,"content":972},{"level":827},[973],{"text":974,"type":736},"Jumping Jacks (30 seconds)",{"type":806,"attrs":976,"content":977},{"level":827},[978],{"text":979,"type":736},"Rest (1 minute)",{"type":806,"attrs":981,"content":982},{"level":808},[983],{"text":984,"type":736},"Round 1 (30 seconds each)",{"type":806,"attrs":986,"content":987},{"level":827},[988],{"text":989,"type":736},"Jab - Cross (1 - 2)",{"type":837,"content":991},[992,998,1004,1010,1016],{"type":840,"content":993},[994],{"type":732,"content":995},[996],{"text":997,"type":736},"Start in your fighting stance",{"type":840,"content":999},[1000],{"type":732,"content":1001},[1002],{"text":1003,"type":736},"Push off your back leg and extend your lead fist quickly to punch",{"type":840,"content":1005},[1006],{"type":732,"content":1007},[1008],{"text":1009,"type":736},"Snap your hand back to your guard",{"type":840,"content":1011},[1012],{"type":732,"content":1013},[1014],{"text":1015,"type":736},"Follow up quickly with a cross using your other fist and rotating your body",{"type":840,"content":1017},[1018],{"type":732,"content":1019},[1020],{"text":1021,"type":736},"Snap back to guard",{"type":806,"attrs":1023,"content":1024},{"level":827},[1025],{"text":1026,"type":736},"Jump Rope",{"type":806,"attrs":1028,"content":1029},{"level":827},[1030],{"text":1031,"type":736},"Lead Kick - Lead Hook (LK - 3)",{"type":837,"content":1033},[1034,1040,1046,1052],{"type":840,"content":1035},[1036],{"type":732,"content":1037},[1038],{"text":1039,"type":736},"From your fighting stance take your front leg and bend it at the knee",{"type":840,"content":1041},[1042],{"type":732,"content":1043},[1044],{"text":1045,"type":736},"Shift your weight over your back leg while kicking your front leg 90 degrees toward your target",{"type":840,"content":1047},[1048],{"type":732,"content":1049},[1050],{"text":1051,"type":736},"Aim your strike at the mid-”torso” area if you had an opponent",{"type":840,"content":1053},[1054],{"type":732,"content":1055},[1056],{"text":1057,"type":736},"Return your leg down and follow up with a lead hook",{"type":806,"attrs":1059,"content":1060},{"level":827},[1061],{"text":1062,"type":736},"Knee Kick - Lead Uppercut",{"type":837,"content":1064},[1065,1070,1076],{"type":840,"content":1066},[1067],{"type":732,"content":1068},[1069],{"text":997,"type":736},{"type":840,"content":1071},[1072],{"type":732,"content":1073},[1074],{"text":1075,"type":736},"Bend your front leg at the knee and drive your knee upward to your target while shifting your weight from your back leg to your striking leg",{"type":840,"content":1077},[1078],{"type":732,"content":1079},[1080],{"text":1081,"type":736},"Return your leg down and follow with a quick lead uppercut, punching with your lead arm upwards at your target",{"type":806,"attrs":1083,"content":1084},{"level":827},[1085],{"text":979,"type":736},{"type":806,"attrs":1087,"content":1088},{"level":808},[1089],{"text":1090,"type":736},"Round 2 (30 seconds each)",{"type":806,"attrs":1092,"content":1093},{"level":827},[1094],{"text":1026,"type":736},{"type":806,"attrs":1096,"content":1097},{"level":827},[1098],{"text":989,"type":736},{"type":837,"content":1100},[1101,1106,1111,1116,1121],{"type":840,"content":1102},[1103],{"type":732,"content":1104},[1105],{"text":997,"type":736},{"type":840,"content":1107},[1108],{"type":732,"content":1109},[1110],{"text":1003,"type":736},{"type":840,"content":1112},[1113],{"type":732,"content":1114},[1115],{"text":1009,"type":736},{"type":840,"content":1117},[1118],{"type":732,"content":1119},[1120],{"text":1015,"type":736},{"type":840,"content":1122},[1123],{"type":732,"content":1124},[1125],{"text":1021,"type":736},{"type":806,"attrs":1127,"content":1128},{"level":827},[1129],{"text":1130,"type":736},"Lead Hook - Lead Uppercut (3 - 4)",{"type":837,"content":1132},[1133,1138,1144,1150,1156,1162,1168],{"type":840,"content":1134},[1135],{"type":732,"content":1136},[1137],{"text":997,"type":736},{"type":840,"content":1139},[1140],{"type":732,"content":1141},[1142],{"text":1143,"type":736},"Shift your weight toward your lead leg",{"type":840,"content":1145},[1146],{"type":732,"content":1147},[1148],{"text":1149,"type":736},"Swing your rear fist in a horizontal motion with your elbow in line with your fist",{"type":840,"content":1151},[1152],{"type":732,"content":1153},[1154],{"text":1155,"type":736},"Cross over your body in a swinging motion to connect",{"type":840,"content":1157},[1158],{"type":732,"content":1159},[1160],{"text":1161,"type":736},"Recover to a fighting stance then return to a guard position",{"type":840,"content":1163},[1164],{"type":732,"content":1165},[1166],{"text":1167,"type":736},"Shift your weight toward your front foot",{"type":840,"content":1169},[1170],{"type":732,"content":1171},[1172],{"text":1173,"type":736},"Swing your fist in an upper motion with your elbow directly below your fist to throw the lead uppercut",{"type":806,"attrs":1175,"content":1176},{"level":827},[1177],{"text":979,"type":736},{"type":806,"attrs":1179,"content":1180},{"level":808},[1181],{"text":1182,"type":736},"Round 3 (30 seconds each)",{"type":806,"attrs":1184,"content":1185},{"level":827},[1186],{"text":1187,"type":736},"Lead Kick - Cross (LK - 2)",{"type":837,"content":1189},[1190,1195,1201,1207],{"type":840,"content":1191},[1192],{"type":732,"content":1193},[1194],{"text":997,"type":736},{"type":840,"content":1196},[1197],{"type":732,"content":1198},[1199],{"text":1200,"type":736},"Bend your leg at the knee",{"type":840,"content":1202},[1203],{"type":732,"content":1204},[1205],{"text":1206,"type":736},"Shift your weight over the back leg",{"type":840,"content":1208},[1209],{"type":732,"content":1210},[1211],{"text":1212,"type":736},"Kick your leg at 90 degrees from the body",{"type":806,"attrs":1214,"content":1215},{"level":827},[1216],{"text":1062,"type":736},{"type":837,"content":1218},[1219,1224,1229],{"type":840,"content":1220},[1221],{"type":732,"content":1222},[1223],{"text":997,"type":736},{"type":840,"content":1225},[1226],{"type":732,"content":1227},[1228],{"text":1075,"type":736},{"type":840,"content":1230},[1231],{"type":732,"content":1232},[1233],{"text":1081,"type":736},{"type":806,"attrs":1235,"content":1236},{"level":827},[1237],{"text":1238,"type":736},"Flutter Kick",{"type":837,"content":1240},[1241,1247,1253,1259],{"type":840,"content":1242},[1243],{"type":732,"content":1244},[1245],{"text":1246,"type":736},"Lay on your back",{"type":840,"content":1248},[1249],{"type":732,"content":1250},[1251],{"text":1252,"type":736},"Place your hands under your butt, at your sides, or behind your head",{"type":840,"content":1254},[1255],{"type":732,"content":1256},[1257],{"text":1258,"type":736},"Lift your chest and extend your legs out with your belly button pulled in",{"type":840,"content":1260},[1261],{"type":732,"content":1262},[1263],{"text":1264,"type":736},"Alternate kicking your legs up/down in a \"flutter\"",{"type":806,"attrs":1266,"content":1267},{"level":827},[1268],{"text":1031,"type":736},{"type":837,"content":1270},[1271,1276,1281,1286],{"type":840,"content":1272},[1273],{"type":732,"content":1274},[1275],{"text":1039,"type":736},{"type":840,"content":1277},[1278],{"type":732,"content":1279},[1280],{"text":1045,"type":736},{"type":840,"content":1282},[1283],{"type":732,"content":1284},[1285],{"text":1051,"type":736},{"type":840,"content":1287},[1288],{"type":732,"content":1289},[1290],{"text":1057,"type":736},{"type":806,"attrs":1292,"content":1293},{"level":827},[1294],{"text":1062,"type":736},{"type":837,"content":1296},[1297,1302,1307],{"type":840,"content":1298},[1299],{"type":732,"content":1300},[1301],{"text":997,"type":736},{"type":840,"content":1303},[1304],{"type":732,"content":1305},[1306],{"text":1075,"type":736},{"type":840,"content":1308},[1309],{"type":732,"content":1310},[1311],{"text":1081,"type":736},{"type":806,"attrs":1313,"content":1314},{"level":808},[1315],{"text":1316,"type":736},"Repeat ALL 3 Rounds",{"type":806,"attrs":1318,"content":1319},{"level":808},[1320],{"text":1321,"type":736},"Cool Down (5 minutes)",{"type":732,"content":1323},[1324],{"text":1325,"type":736},"The key to a cool down period is to bring your heart rate down and stretch any muscles that may seem tight. Your cool down should focus on stretching the areas of your body that you used in the training routine.",{"type":732,"content":1327},[1328],{"text":1329,"type":736},"Static stretching is a great idea for a cool down. Static stretching is defined as extending a muscle to its fullest point of comfort, holding it against it’s normal motion for a short duration of time (5-20 seconds), and then releasing the muscle.",{"type":837,"content":1331},[1332,1338,1344],{"type":840,"content":1333},[1334],{"type":732,"content":1335},[1336],{"text":1337,"type":736},"Extend the muscle to the maximum point of comfort",{"type":840,"content":1339},[1340],{"type":732,"content":1341},[1342],{"text":1343,"type":736},"Hold for up to 20 seconds",{"type":840,"content":1345},[1346],{"type":732,"content":1347},[1348],{"text":1349,"type":736},"Release",{"type":732,"content":1351},[1352,1354,1358,1364,1368],{"text":1353,"type":736},"For a video demonstrating a good sequence of static stretches, check out Shanie “Smash” Rusth’s ",{"text":738,"type":736,"marks":1355},[1356],{"type":741,"attrs":1357},{"class":7},{"text":1359,"type":736,"marks":1360},"stretching video",[1361],{"type":747,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"target":750,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":752,"type":736,"marks":1365},[1366],{"type":741,"attrs":1367},{"class":7},{"text":1369,"type":736},"on our YouTube channel.",{"type":732,"content":1371},[1372,1374,1378,1384,1388],{"text":1373,"type":736},"Whether you’re a beginner or advanced kickboxer, this at-home kickboxing workout will keep you training with proper technique and teach you the fundamentals. Be sure to check out our ",{"text":738,"type":736,"marks":1375},[1376],{"type":741,"attrs":1377},{"class":7},{"text":1379,"type":736,"marks":1380},"blog",[1381],{"type":747,"attrs":1382},{"href":1383,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com",{"text":752,"type":736,"marks":1385},[1386],{"type":741,"attrs":1387},{"class":7},{"text":1389,"type":736},"for more kickboxing workouts and kickboxing training.",{"type":806,"attrs":1391,"content":1392},{"level":827},[1393],{"text":1394,"type":736},"Related Articles",{"type":732,"content":1396},[1397,1403,1405],{"text":1398,"type":736,"marks":1399},"Add Some Kick To Your Workout With Kickboxing",[1400],{"type":747,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/add-some-kick-to-your-workout-with-kickboxing",{"type":1404},"hard_break",{"text":1406,"type":736,"marks":1407},"Five (5) Best Kicks In Kickboxing",[1408],{"type":747,"attrs":1409},{"href":1410,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1412,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1417,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1418,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1413,"component":118,"meta_info":1414,"meta_title":7,"block_image":1415,"cover_image":1416,"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},[],[],"2021-05-07 00:00","article",{"_uid":1422,"title":657,"plugin":43,"description":1423},"c2ee5ab8-9fe3-41e3-a3ce-d71b7635235a","Want to get in shape and learn kickboxing basics? Try this beginner’s at-home kickboxing workout and see why kickboxing can transform your workout routine!",{"id":1425,"alt":657,"name":7,"focus":48,"title":657,"filename":1426,"copyright":7,"fieldtype":50},3425536,"https://a.storyblok.com/f/115220/2400x990/61f3fdef52/best-at-home-kickboxing-workout-for-beginners.jpeg",[],"best-at-home-kickboxing-workout-for-beginners","blogs/best-at-home-kickboxing-workout-for-beginners",-1900,[],60887917,"77100eb3-abf2-4242-ac18-68d64b4c6b92","2021-05-07T12:33:00.000Z",[],["Reactive",1437],[1438,1621,1968,2380,2568,2811],{"name":1439,"created_at":1440,"published_at":1441,"updated_at":1442,"id":1443,"uuid":1444,"content":1445,"slug":1613,"full_slug":1614,"sort_by_date":48,"position":1615,"tag_list":1616,"is_startpage":9,"parent_id":1432,"meta_data":48,"group_id":1618,"first_published_at":1441,"release_id":48,"lang":60,"path":1619,"alternates":1620,"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":1446,"faqs":1447,"title":1439,"topic":1464,"author":1479,"content":1480,"category":1594,"schedule":1602,"component":1420,"meta_info":1603,"cover_image":1607,"description":1611,"contributors":1612},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1448,1452,1456,1460],{"_uid":1449,"answer":1450,"question":1451,"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":1453,"answer":1454,"question":1455,"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":1457,"answer":1458,"question":1459,"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":1461,"answer":1462,"question":1463,"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":1465,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1477,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1466,"component":39,"meta_info":1474,"block_image":1475,"cover_image":1476,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1467,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1472,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1473,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1468,"component":118,"meta_info":1469,"meta_title":7,"block_image":1470,"cover_image":1471,"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":729,"content":1481},[1482,1486,1491,1511,1516,1520,1525,1528,1533,1545,1550,1563,1568,1572,1577,1590],{"type":732,"content":1483},[1484],{"text":1485,"type":736},"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":806,"attrs":1487,"content":1488},{"level":808},[1489],{"text":1490,"type":736},"Practice, Practice, Practice",{"type":732,"content":1492},[1493,1495,1500,1502,1509],{"text":1494,"type":736},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1496,"type":736,"marks":1497},"always",[1498],{"type":1499},"italic",{"text":1501,"type":736}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1503,"type":736,"marks":1504},"mirror",[1505],{"type":747,"attrs":1506},{"href":1507,"uuid":48,"anchor":48,"custom":1508,"target":750,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1510,"type":736}," 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":806,"attrs":1512,"content":1513},{"level":827},[1514],{"text":1515,"type":736},"Shoulder Touch Drill",{"type":732,"content":1517},[1518],{"text":1519,"type":736},"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":806,"attrs":1521,"content":1522},{"level":827},[1523],{"text":1524,"type":736},"Cobra Bag",{"type":732,"content":1526},[1527],{"text":1454,"type":736},{"type":806,"attrs":1529,"content":1530},{"level":827},[1531],{"text":1532,"type":736},"Sparring",{"type":732,"content":1534},[1535,1537,1543],{"text":1536,"type":736},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1532,"type":736,"marks":1538},[1539],{"type":747,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"custom":1542,"target":750,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1544,"type":736}," 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":806,"attrs":1546,"content":1547},{"level":827},[1548],{"text":1549,"type":736},"“Free flow” mitt work",{"type":732,"content":1551},[1552,1554,1561],{"text":1553,"type":736},"Free flow ",{"text":1555,"type":736,"marks":1556},"mitt work",[1557],{"type":747,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":750,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1562,"type":736}," 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":806,"attrs":1564,"content":1565},{"level":827},[1566],{"text":1567,"type":736},"Think Fast",{"type":732,"content":1569},[1570],{"text":1571,"type":736},"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":806,"attrs":1573,"content":1574},{"level":808},[1575],{"text":1576,"type":736},"Train Like a Fighter",{"type":732,"content":1578},[1579,1581,1588],{"text":1580,"type":736},"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":1582,"type":736,"marks":1583},"FightCamp",[1584],{"type":747,"attrs":1585},{"href":1586,"uuid":48,"anchor":48,"custom":1587,"target":750,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1589,"type":736}," 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":732,"content":1591},[1592],{"text":1593,"type":736},"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":1595,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1600,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1601,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1596,"component":118,"meta_info":1597,"meta_title":7,"block_image":1598,"cover_image":1599,"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":1604,"title":1605,"plugin":43,"description":1606},"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":1608,"alt":1609,"name":7,"focus":7,"title":1609,"filename":1610,"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,[1617],"featured","82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],{"name":1622,"created_at":1623,"published_at":1624,"updated_at":1625,"id":1626,"uuid":1627,"content":1628,"slug":1962,"full_slug":1963,"sort_by_date":48,"position":1964,"tag_list":1965,"is_startpage":9,"parent_id":1432,"meta_data":48,"group_id":1966,"first_published_at":1624,"release_id":48,"lang":60,"path":1619,"alternates":1967,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1629,"faqs":1630,"title":1622,"topic":1679,"author":1694,"content":1695,"category":1945,"schedule":1953,"component":1420,"meta_info":1954,"cover_image":1958,"description":1957,"contributors":1961},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1631,1635,1639,1643,1647,1651,1655,1659,1663,1667,1671,1675],{"_uid":1632,"answer":1633,"question":1634,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1636,"answer":1637,"question":1638,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1640,"answer":1641,"question":1642,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1644,"answer":1645,"question":1646,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1648,"answer":1649,"question":1650,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1652,"answer":1653,"question":1654,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1656,"answer":1657,"question":1658,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1660,"answer":1661,"question":1662,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1664,"answer":1665,"question":1666,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1668,"answer":1669,"question":1670,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1672,"answer":1673,"question":1674,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1676,"answer":1677,"question":1678,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1680,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1681,"component":39,"meta_info":1689,"block_image":1690,"cover_image":1691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1683,"component":118,"meta_info":1684,"meta_title":7,"block_image":1685,"cover_image":1686,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":729,"content":1696},[1697,1717,1729,1743,1748,1752,1765,1769,1783,1787,1792,1795,1799,1810,1822,1826,1829,1834,1845,1857,1861,1864,1869,1880,1884,1888,1892,1895,1900,1911,1915,1919,1923,1928,1932,1941],{"type":732,"content":1698},[1699,1701,1707,1709,1715],{"text":1700,"type":736},"Out of the ",{"text":1702,"type":736,"marks":1703},"six (6) basic punches",[1704],{"type":747,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1708,"type":736}," in boxing, punch number one is the ",{"text":1710,"type":736,"marks":1711},"jab",[1712],{"type":747,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1716,"type":736},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":732,"content":1718},[1719,1721,1727],{"text":1720,"type":736},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1722,"type":736,"marks":1723},"Coach PJ",[1724],{"type":747,"attrs":1725},{"href":1726,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1728,"type":736}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1730,"attrs":1731},"blok",{"id":1732,"body":1733},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1734],{"_uid":1735,"link":1736,"image":1738,"title":1740,"component":1742},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1737,"linktype":13,"fieldtype":14,"cached_url":1737},"https://youtu.be/JM-8c3EqwZg",{"id":1739,"alt":1740,"name":7,"focus":48,"title":1740,"filename":1741,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":806,"attrs":1744,"content":1745},{"level":808},[1746],{"text":1747,"type":736},"5 Most Common Jab Mistakes",{"type":806,"attrs":1749,"content":1750},{"level":827},[1751],{"text":1642,"type":736},{"type":1730,"attrs":1753},{"id":1732,"body":1754},[1755],{"url":1756,"_uid":1758,"image":1759,"component":1763,"copyright_details":1764},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1760,"alt":1761,"name":7,"focus":48,"title":1761,"filename":1762,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png","content_image",[],{"type":732,"content":1766},[1767],{"text":1768,"type":736},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":837,"content":1770},[1771,1777],{"type":840,"content":1772},[1773],{"type":732,"content":1774},[1775],{"text":1776,"type":736},"While extending the arm to punch",{"type":840,"content":1778},[1779],{"type":732,"content":1780},[1781],{"text":1782,"type":736},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":732,"content":1784},[1785],{"text":1786,"type":736},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":806,"attrs":1788,"content":1789},{"level":827},[1790],{"text":1791,"type":736},"How To Fix It:",{"type":732,"content":1793},[1794],{"text":1645,"type":736},{"type":806,"attrs":1796,"content":1797},{"level":827},[1798],{"text":1650,"type":736},{"type":1730,"attrs":1800},{"id":1732,"body":1801},[1802],{"url":1803,"_uid":1804,"image":1805,"component":1763,"copyright_details":1809},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1806,"alt":1807,"name":7,"focus":48,"title":1807,"filename":1808,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":732,"content":1811},[1812,1814,1820],{"text":1813,"type":736},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1815,"type":736,"marks":1816},"hook",[1817],{"type":747,"attrs":1818},{"href":1819,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1821,"type":736}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":806,"attrs":1823,"content":1824},{"level":827},[1825],{"text":1791,"type":736},{"type":732,"content":1827},[1828],{"text":1653,"type":736},{"type":806,"attrs":1830,"content":1831},{"level":827},[1832],{"text":1833,"type":736},"3. Pushing the Jab",{"type":1730,"attrs":1835},{"id":1732,"body":1836},[1837],{"url":1838,"_uid":1839,"image":1840,"component":1763,"copyright_details":1844},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1841,"alt":1842,"name":7,"focus":48,"title":1842,"filename":1843,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":732,"content":1846},[1847,1849,1855],{"text":1848,"type":736},"“Pushing the jab” means leaning into the punch. In your ",{"text":1850,"type":736,"marks":1851},"boxing stance",[1852],{"type":747,"attrs":1853},{"href":1854,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1856,"type":736},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":806,"attrs":1858,"content":1859},{"level":827},[1860],{"text":1791,"type":736},{"type":732,"content":1862},[1863],{"text":1661,"type":736},{"type":806,"attrs":1865,"content":1866},{"level":827},[1867],{"text":1868,"type":736},"4. Flaring Your Elbows",{"type":1730,"attrs":1870},{"id":1732,"body":1871},[1872],{"url":1873,"_uid":1874,"image":1875,"component":1763,"copyright_details":1879},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1876,"alt":1877,"name":7,"focus":48,"title":1877,"filename":1878,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":732,"content":1881},[1882],{"text":1883,"type":736},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":732,"content":1885},[1886],{"text":1887,"type":736},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":806,"attrs":1889,"content":1890},{"level":827},[1891],{"text":1791,"type":736},{"type":732,"content":1893},[1894],{"text":1669,"type":736},{"type":806,"attrs":1896,"content":1897},{"level":827},[1898],{"text":1899,"type":736},"5. Not Jabbing Enough",{"type":1730,"attrs":1901},{"id":1732,"body":1902},[1903],{"url":1904,"_uid":1905,"image":1906,"component":1763,"copyright_details":1910},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1907,"alt":1908,"name":7,"focus":48,"title":1908,"filename":1909,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":732,"content":1912},[1913],{"text":1914,"type":736},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":806,"attrs":1916,"content":1917},{"level":827},[1918],{"text":1791,"type":736},{"type":732,"content":1920},[1921],{"text":1922,"type":736},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":806,"attrs":1924,"content":1925},{"level":808},[1926],{"text":1927,"type":736},"Keep On Jabbing",{"type":732,"content":1929},[1930],{"text":1931,"type":736},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":732,"content":1933},[1934,1935,1939],{"text":1580,"type":736},{"text":1582,"type":736,"marks":1936},[1937],{"type":747,"attrs":1938},{"href":1586,"uuid":48,"anchor":48,"target":750,"linktype":13},{"text":1940,"type":736}," 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":732,"content":1942},[1943],{"text":1944,"type":736},"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":1946,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1951,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1947,"component":118,"meta_info":1948,"meta_title":7,"block_image":1949,"cover_image":1950,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1955,"title":1956,"plugin":43,"description":1957},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1959,"alt":1622,"name":7,"focus":48,"title":1622,"filename":1960,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1617],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1969,"created_at":1970,"published_at":1971,"updated_at":1972,"id":1973,"uuid":1974,"content":1975,"slug":2373,"full_slug":2374,"sort_by_date":48,"position":2375,"tag_list":2376,"is_startpage":9,"parent_id":1432,"meta_data":48,"group_id":2377,"first_published_at":2378,"release_id":48,"lang":60,"path":1619,"alternates":2379,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1976,"faqs":1977,"title":1969,"topic":1982,"author":1997,"content":1998,"category":2355,"schedule":1602,"component":1420,"meta_info":2363,"cover_image":2367,"description":2371,"contributors":2372},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1978],{"_uid":1979,"answer":1980,"question":1981,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1983,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1995,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1984,"component":39,"meta_info":1992,"block_image":1993,"cover_image":1994,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1985,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1990,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1986,"component":118,"meta_info":1987,"meta_title":7,"block_image":1988,"cover_image":1989,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":729,"content":1999},[2000,2004,2008,2012,2025,2057,2061,2066,2070,2074,2079,2083,2103,2108,2112,2138,2142,2147,2151,2171,2176,2180,2200,2205,2209,2239,2244,2247,2267,2272,2276,2296,2301,2305,2325,2338,2343,2352],{"type":732,"content":2001},[2002],{"text":2003,"type":736},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":732,"content":2005},[2006],{"text":2007,"type":736},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":732,"content":2009},[2010],{"text":2011,"type":736},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":732,"content":2013},[2014,2016,2023],{"text":2015,"type":736},"With consistent resistance training and ",{"text":2017,"type":736,"marks":2018},"healthy nutrition",[2019],{"type":747,"attrs":2020},{"href":2021,"uuid":48,"anchor":48,"custom":2022,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2024,"type":736},", women can develop strong arm muscles that will empower you to:",{"type":837,"content":2026},[2027,2033,2039,2045,2051],{"type":840,"content":2028},[2029],{"type":732,"content":2030},[2031],{"text":2032,"type":736},"Throw a solid punch",{"type":840,"content":2034},[2035],{"type":732,"content":2036},[2037],{"text":2038,"type":736},"Carry your kids or fur babies",{"type":840,"content":2040},[2041],{"type":732,"content":2042},[2043],{"text":2044,"type":736},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":840,"content":2046},[2047],{"type":732,"content":2048},[2049],{"text":2050,"type":736},"Feel confident in every tank top and sleeveless dress",{"type":840,"content":2052},[2053],{"type":732,"content":2054},[2055],{"text":2056,"type":736},"Haul all those bags from the car to the house in one trip ",{"type":732,"content":2058},[2059],{"text":2060,"type":736},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":806,"attrs":2062,"content":2063},{"level":808},[2064],{"text":2065,"type":736},"Arm Exercises for Women",{"type":732,"content":2067},[2068],{"text":2069,"type":736},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":732,"content":2071},[2072],{"text":2073,"type":736},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":806,"attrs":2075,"content":2076},{"level":827},[2077],{"text":2078,"type":736},"1. Plank With Bicep Curl",{"type":732,"content":2080},[2081],{"text":2082,"type":736},"Target Muscles: Biceps & Core",{"type":837,"content":2084},[2085,2091,2097],{"type":840,"content":2086},[2087],{"type":732,"content":2088},[2089],{"text":2090,"type":736},"Begin in plank position, holding two dumbbells on the floor",{"type":840,"content":2092},[2093],{"type":732,"content":2094},[2095],{"text":2096,"type":736},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":840,"content":2098},[2099],{"type":732,"content":2100},[2101],{"text":2102,"type":736},"Maintain plank position and repeat with the other arm",{"type":806,"attrs":2104,"content":2105},{"level":827},[2106],{"text":2107,"type":736},"2. Overhead Tricep Extension",{"type":732,"content":2109},[2110],{"text":2111,"type":736},"Target Muscles: Triceps",{"type":837,"content":2113},[2114,2120,2126,2132],{"type":840,"content":2115},[2116],{"type":732,"content":2117},[2118],{"text":2119,"type":736},"Hold the weight overhead with both hands",{"type":840,"content":2121},[2122],{"type":732,"content":2123},[2124],{"text":2125,"type":736},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":840,"content":2127},[2128],{"type":732,"content":2129},[2130],{"text":2131,"type":736},"Straighten your elbows and extend the weight overhead",{"type":840,"content":2133},[2134],{"type":732,"content":2135},[2136],{"text":2137,"type":736},"Hold the fully extended position for a moment, then repeat slowly",{"type":732,"content":2139},[2140],{"text":2141,"type":736},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":806,"attrs":2143,"content":2144},{"level":827},[2145],{"text":2146,"type":736},"3. Upright Row ",{"type":732,"content":2148},[2149],{"text":2150,"type":736},"Target Muscles: Traps & Deltoids",{"type":837,"content":2152},[2153,2159,2165],{"type":840,"content":2154},[2155],{"type":732,"content":2156},[2157],{"text":2158,"type":736},"Begin standing with your feet hip-width apart",{"type":840,"content":2160},[2161],{"type":732,"content":2162},[2163],{"text":2164,"type":736},"Lift your barbell or dumbbells straight up toward your chin",{"type":840,"content":2166},[2167],{"type":732,"content":2168},[2169],{"text":2170,"type":736},"Pause at the top of the lift, lower, and repeat",{"type":806,"attrs":2172,"content":2173},{"level":827},[2174],{"text":2175,"type":736},"4. Lateral Arm Raise",{"type":732,"content":2177},[2178],{"text":2179,"type":736},"Target Muscles: Triceps & Shoulders",{"type":837,"content":2181},[2182,2188,2194],{"type":840,"content":2183},[2184],{"type":732,"content":2185},[2186],{"text":2187,"type":736},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":840,"content":2189},[2190],{"type":732,"content":2191},[2192],{"text":2193,"type":736},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":840,"content":2195},[2196],{"type":732,"content":2197},[2198],{"text":2199,"type":736},"Lower and repeat",{"type":806,"attrs":2201,"content":2202},{"level":827},[2203],{"text":2204,"type":736},"5. Dumbbell Bench Press",{"type":732,"content":2206},[2207],{"text":2208,"type":736},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":837,"content":2210},[2211,2217,2223,2233],{"type":840,"content":2212},[2213],{"type":732,"content":2214},[2215],{"text":2216,"type":736},"Begin laying on a bench with your feet flat on the floor",{"type":840,"content":2218},[2219],{"type":732,"content":2220},[2221],{"text":2222,"type":736},"Lift the dumbbells to chest height, with your hands facing forward",{"type":840,"content":2224},[2225],{"type":732,"content":2226},[2227,2229],{"text":2228,"type":736},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2230,"type":736,"marks":2231},"(don’t let the dumbbells touch)",[2232],{"type":1499},{"type":840,"content":2234},[2235],{"type":732,"content":2236},[2237],{"text":2238,"type":736},"Lower your arms and repeat",{"type":806,"attrs":2240,"content":2241},{"level":827},[2242],{"text":2243,"type":736},"6. Tricep Dips",{"type":732,"content":2245},[2246],{"text":2111,"type":736},{"type":837,"content":2248},[2249,2255,2261],{"type":840,"content":2250},[2251],{"type":732,"content":2252},[2253],{"text":2254,"type":736},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":840,"content":2256},[2257],{"type":732,"content":2258},[2259],{"text":2260,"type":736},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":840,"content":2262},[2263],{"type":732,"content":2264},[2265],{"text":2266,"type":736},"Push yourself back up until your arms are almost straight, and repeat",{"type":806,"attrs":2268,"content":2269},{"level":827},[2270],{"text":2271,"type":736},"7. Decline Push-Up",{"type":732,"content":2273},[2274],{"text":2275,"type":736},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":837,"content":2277},[2278,2284,2290],{"type":840,"content":2279},[2280],{"type":732,"content":2281},[2282],{"text":2283,"type":736},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":840,"content":2285},[2286],{"type":732,"content":2287},[2288],{"text":2289,"type":736},"Brace your core and glutes, and lower yourself down into a push-up",{"type":840,"content":2291},[2292],{"type":732,"content":2293},[2294],{"text":2295,"type":736},"Extend your elbows to push yourself up, and repeat",{"type":806,"attrs":2297,"content":2298},{"level":827},[2299],{"text":2300,"type":736},"8. Diamond Push-Up",{"type":732,"content":2302},[2303],{"text":2304,"type":736},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":837,"content":2306},[2307,2313,2319],{"type":840,"content":2308},[2309],{"type":732,"content":2310},[2311],{"text":2312,"type":736},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":840,"content":2314},[2315],{"type":732,"content":2316},[2317],{"text":2318,"type":736},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":840,"content":2320},[2321],{"type":732,"content":2322},[2323],{"text":2324,"type":736},"Push yourself back up and repeat",{"type":732,"content":2326},[2327,2329,2336],{"text":2328,"type":736},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2330,"type":736,"marks":2331},"FightCamp Community",[2332],{"type":747,"attrs":2333},{"href":2334,"uuid":48,"anchor":48,"custom":2335,"target":750,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2337,"type":736}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":806,"attrs":2339,"content":2340},{"level":808},[2341],{"text":2342,"type":736},"Train Like a Woman",{"type":732,"content":2344},[2345,2346,2351],{"text":1580,"type":736},{"text":1582,"type":736,"marks":2347},[2348],{"type":747,"attrs":2349},{"href":1586,"uuid":48,"anchor":48,"custom":2350,"target":750,"linktype":13},{},{"text":1940,"type":736},{"type":732,"content":2353},[2354],{"text":1593,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2357,"component":118,"meta_info":2358,"meta_title":7,"block_image":2359,"cover_image":2360,"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":2364,"title":2365,"plugin":43,"description":2366},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2368,"alt":2369,"name":7,"focus":7,"title":2369,"filename":2370,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1617],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2381,"created_at":2382,"published_at":2383,"updated_at":2384,"id":2385,"uuid":2386,"content":2387,"slug":2561,"full_slug":2562,"sort_by_date":48,"position":2563,"tag_list":2564,"is_startpage":9,"parent_id":1432,"meta_data":48,"group_id":2565,"first_published_at":2566,"release_id":48,"lang":60,"path":1619,"alternates":2567,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2388,"faqs":2389,"title":2406,"topic":2407,"author":1479,"content":2422,"category":2542,"schedule":2550,"component":1420,"meta_info":2551,"cover_image":2555,"description":2559,"contributors":2560},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2390,2394,2398,2402],{"_uid":2391,"answer":2392,"question":2393,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2395,"answer":2396,"question":2397,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2399,"answer":2400,"question":2401,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2403,"answer":2404,"question":2405,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2408,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2421,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2409,"component":39,"meta_info":2417,"block_image":2418,"cover_image":2419,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2410,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2415,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2416,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2411,"component":118,"meta_info":2412,"meta_title":7,"block_image":2413,"cover_image":2414,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2423},[2424,2437,2441,2452,2465,2469,2478,2482,2486,2495,2508,2513,2526,2530,2539],{"type":732,"content":2425},[2426,2428,2435],{"text":2427,"type":736},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2429,"type":736,"marks":2430},"Muhammad Ali",[2431],{"type":747,"attrs":2432},{"href":2433,"uuid":48,"anchor":48,"custom":2434,"target":750,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2436,"type":736}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":806,"attrs":2438,"content":2439},{"level":808},[2440],{"text":2397,"type":736},{"type":1730,"attrs":2442},{"id":2443,"body":2444},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2445],{"url":7,"_uid":2446,"image":2447,"component":1763,"copyright_details":2451},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2448,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2450,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":732,"content":2453},[2454,2456,2463],{"text":2455,"type":736},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2457,"type":736,"marks":2458},"Manny Pacquiao",[2459],{"type":747,"attrs":2460},{"href":2461,"uuid":48,"anchor":48,"custom":2462,"target":750,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2464,"type":736},". His punches have great technique and flow well, naturally building momentum.",{"type":806,"attrs":2466,"content":2467},{"level":808},[2468],{"text":2401,"type":736},{"type":1730,"attrs":2470},{"id":2443,"body":2471},[2472],{"url":7,"_uid":2473,"image":2474,"component":1763,"copyright_details":2477},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2475,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2476,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":732,"content":2479},[2480],{"text":2481,"type":736},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":806,"attrs":2483,"content":2484},{"level":808},[2485],{"text":2405,"type":736},{"type":1730,"attrs":2487},{"id":2443,"body":2488},[2489],{"url":7,"_uid":2490,"image":2491,"component":1763,"copyright_details":2494},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2492,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2493,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":732,"content":2496},[2497,2499,2506],{"text":2498,"type":736},"In boxing movies, you will often hear boxers ‘",{"text":2500,"type":736,"marks":2501},"hiss",[2502],{"type":747,"attrs":2503},{"href":2504,"uuid":48,"anchor":48,"custom":2505,"target":750,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2507,"type":736},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":806,"attrs":2509,"content":2510},{"level":808},[2511],{"text":2512,"type":736},"The Takeaway",{"type":732,"content":2514},[2515,2517,2524],{"text":2516,"type":736},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2518,"type":736,"marks":2519},"breathing",[2520],{"type":747,"attrs":2521},{"href":2522,"uuid":48,"anchor":48,"custom":2523,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2525,"type":736}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":806,"attrs":2527,"content":2528},{"level":808},[2529],{"text":1576,"type":736},{"type":732,"content":2531},[2532,2533,2538],{"text":1580,"type":736},{"text":1582,"type":736,"marks":2534},[2535],{"type":747,"attrs":2536},{"href":1586,"uuid":48,"anchor":48,"custom":2537,"target":750,"linktype":13},{},{"text":1940,"type":736},{"type":732,"content":2540},[2541],{"text":1593,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2544,"component":118,"meta_info":2545,"meta_title":7,"block_image":2546,"cover_image":2547,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2552,"title":2553,"plugin":43,"description":2554},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2556,"alt":2557,"name":7,"focus":7,"title":2557,"filename":2558,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1617],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2569,"created_at":2570,"published_at":2571,"updated_at":2572,"id":2573,"uuid":2574,"content":2575,"slug":2804,"full_slug":2805,"sort_by_date":48,"position":2806,"tag_list":2807,"is_startpage":9,"parent_id":1432,"meta_data":48,"group_id":2808,"first_published_at":2809,"release_id":48,"lang":60,"path":1619,"alternates":2810,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2576,"faqs":2577,"title":2569,"topic":2590,"author":2605,"content":2606,"category":2785,"schedule":2793,"component":1420,"meta_info":2794,"cover_image":2798,"description":2802,"contributors":2803},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2578,2582,2586],{"_uid":2579,"answer":2580,"question":2581,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2583,"answer":2584,"question":2585,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2587,"answer":2588,"question":2589,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2591,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2603,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2592,"component":39,"meta_info":2600,"block_image":2601,"cover_image":2602,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2593,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2598,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2594,"component":118,"meta_info":2595,"meta_title":7,"block_image":2596,"cover_image":2597,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":729,"content":2607},[2608,2612,2616,2620,2624,2639,2687,2701,2706,2730,2764,2768,2772,2782],{"type":806,"attrs":2609,"content":2610},{"level":808},[2611],{"text":2581,"type":736},{"type":732,"content":2613},[2614],{"text":2615,"type":736},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":732,"content":2617},[2618],{"text":2619,"type":736},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":806,"attrs":2621,"content":2622},{"level":808},[2623],{"text":2585,"type":736},{"type":732,"content":2625},[2626,2628,2637],{"text":2627,"type":736},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2629,"type":736,"marks":2630},"National Academy of Sports Medicine",[2631,2635],{"type":747,"attrs":2632},{"href":2633,"uuid":48,"anchor":48,"custom":2634,"target":750,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2636},"underline",{"text":2638,"type":736}," has a few exercise-related symptoms of overtraining:",{"type":2640,"attrs":2641,"content":2644},"ordered_list",{"order":2642},{"order":2643},1,[2645,2651,2657,2663,2669,2675,2681],{"type":840,"content":2646},[2647],{"type":732,"content":2648},[2649],{"text":2650,"type":736},"A plateau or decline in workout performance or progress",{"type":840,"content":2652},[2653],{"type":732,"content":2654},[2655],{"text":2656,"type":736},"A perception of increased exertion during “normal” or “easy” workouts",{"type":840,"content":2658},[2659],{"type":732,"content":2660},[2661],{"text":2662,"type":736},"Excessive sweating or overheating",{"type":840,"content":2664},[2665],{"type":732,"content":2666},[2667],{"text":2668,"type":736},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":840,"content":2670},[2671],{"type":732,"content":2672},[2673],{"text":2674,"type":736},"A lack of feeling “refreshed” after regular rest and recovery",{"type":840,"content":2676},[2677],{"type":732,"content":2678},[2679],{"text":2680,"type":736},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":840,"content":2682},[2683],{"type":732,"content":2684},[2685],{"text":2686,"type":736},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":732,"content":2688},[2689,2691,2699],{"text":2690,"type":736},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2692,"type":736,"marks":2693},"FightCamp App",[2694,2698],{"type":747,"attrs":2695},{"href":2696,"uuid":48,"anchor":48,"custom":2697,"target":750,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2636},{"text":2700,"type":736}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":806,"attrs":2702,"content":2703},{"level":808},[2704],{"text":2705,"type":736},"A Day of Rest",{"type":732,"content":2707},[2708,2710,2718,2720,2728],{"text":2709,"type":736},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2711,"type":736,"marks":2712},"Aaron",[2713,2717],{"type":747,"attrs":2714},{"href":2715,"uuid":48,"anchor":48,"custom":2716,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2636},{"text":2719,"type":736}," and ",{"text":2721,"type":736,"marks":2722},"Flo",[2723,2727],{"type":747,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2636},{"text":2729,"type":736},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":732,"content":2731},[2732,2734,2742,2744,2752,2754,2762],{"text":2733,"type":736},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2735,"type":736,"marks":2736},"researchers",[2737,2741],{"type":747,"attrs":2738},{"href":2739,"uuid":48,"anchor":48,"custom":2740,"target":750,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2636},{"text":2743,"type":736}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2745,"type":736,"marks":2746},"FightCamp Trainers",[2747,2751],{"type":747,"attrs":2748},{"href":2749,"uuid":48,"anchor":48,"custom":2750,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2636},{"text":2753,"type":736}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2755,"type":736,"marks":2756},"neurological connections",[2757,2761],{"type":747,"attrs":2758},{"href":2759,"uuid":48,"anchor":48,"custom":2760,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2636},{"text":2763,"type":736},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":732,"content":2765},[2766],{"text":2767,"type":736},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":806,"attrs":2769,"content":2770},{"level":808},[2771],{"text":1576,"type":736},{"type":732,"content":2773},[2774,2775,2781],{"text":1580,"type":736},{"text":1582,"type":736,"marks":2776},[2777,2780],{"type":747,"attrs":2778},{"href":1586,"uuid":48,"anchor":48,"custom":2779,"target":750,"linktype":13},{},{"type":2636},{"text":1589,"type":736},{"type":732,"content":2783},[2784],{"text":1593,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2787,"component":118,"meta_info":2788,"meta_title":7,"block_image":2789,"cover_image":2790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2795,"title":2796,"plugin":43,"description":2797},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2799,"alt":2800,"name":7,"focus":7,"title":2800,"filename":2801,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1617],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2812,"created_at":2813,"published_at":2814,"updated_at":2815,"id":2816,"uuid":2817,"content":2818,"slug":3041,"full_slug":3042,"sort_by_date":48,"position":3043,"tag_list":3044,"is_startpage":9,"parent_id":1432,"meta_data":48,"group_id":3045,"first_published_at":3046,"release_id":48,"lang":60,"path":1619,"alternates":3047,"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":2819,"faqs":2820,"title":2812,"topic":2841,"author":1694,"content":2856,"category":3025,"schedule":3033,"component":1420,"meta_info":3034,"cover_image":3037,"description":3036,"contributors":3040},"d9342cbc-2f33-448b-95cb-d9141a391216",[2821,2825,2829,2833,2837],{"_uid":2822,"answer":2823,"question":2824,"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":2826,"answer":2827,"question":2828,"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":2830,"answer":2831,"question":2832,"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":2834,"answer":2835,"question":2836,"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":2838,"answer":2839,"question":2840,"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":2842,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2854,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2843,"component":39,"meta_info":2851,"block_image":2852,"cover_image":2853,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2844,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2849,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2850,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2845,"component":118,"meta_info":2846,"meta_title":7,"block_image":2847,"cover_image":2848,"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":729,"content":2857},[2858,2869,2873,2885,2889,2893,2905,2909,2913,2917,2934,2938,2942,2946,2962,2966,2971,2984,2988,2998,3011,3015],{"type":732,"content":2859},[2860,2862,2867],{"text":2861,"type":736},"FightCamp Trainer ",{"text":1722,"type":736,"marks":2863},[2864],{"type":747,"attrs":2865},{"href":1726,"uuid":48,"anchor":48,"custom":2866,"target":750,"linktype":13},{},{"text":2868,"type":736}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":732,"content":2870},[2871],{"text":2872,"type":736},"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":1730,"attrs":2874},{"id":2875,"body":2876},"d975e679-f879-4a04-b019-c5eb66b48e99",[2877],{"_uid":2878,"link":2879,"image":2881,"title":2883,"component":1742},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2880,"linktype":13,"fieldtype":14,"cached_url":2880},"https://youtu.be/G-4nuJefUcE",{"id":2882,"alt":2883,"name":7,"focus":48,"title":2883,"filename":2884,"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":806,"attrs":2886,"content":2887},{"level":808},[2888],{"text":2824,"type":736},{"type":732,"content":2890},[2891],{"text":2892,"type":736},"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":1730,"attrs":2894},{"id":2895,"body":2896},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2897],{"url":2898,"_uid":2899,"image":2900,"component":1763,"copyright_details":2904},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2901,"alt":2902,"name":7,"focus":48,"title":2902,"filename":2903,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":732,"content":2906},[2907],{"text":2908,"type":736},"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":806,"attrs":2910,"content":2911},{"level":808},[2912],{"text":2828,"type":736},{"type":732,"content":2914},[2915],{"text":2916,"type":736},"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":1730,"attrs":2918},{"id":2895,"body":2919},[2920],{"url":2921,"_uid":2922,"image":2923,"component":1763,"copyright_details":2927},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2924,"alt":2925,"name":7,"focus":48,"title":2925,"filename":2926,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2928],{"_uid":2929,"link":2930,"title":2932,"component":2933},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2931,"linktype":13,"fieldtype":14,"cached_url":2931},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":732,"content":2935},[2936],{"text":2937,"type":736},"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":806,"attrs":2939,"content":2940},{"level":808},[2941],{"text":2832,"type":736},{"type":732,"content":2943},[2944],{"text":2945,"type":736},"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":1730,"attrs":2947},{"id":2895,"body":2948},[2949],{"url":2950,"_uid":2951,"image":2952,"component":1763,"copyright_details":2956},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2953,"alt":2954,"name":7,"focus":48,"title":2954,"filename":2955,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2957],{"_uid":2958,"link":2959,"title":2961,"component":2933},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2960,"linktype":13,"fieldtype":14,"cached_url":2960},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":732,"content":2963},[2964],{"text":2965,"type":736},"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":806,"attrs":2967,"content":2968},{"level":808},[2969],{"text":2970,"type":736},"Levels & Abilities",{"type":732,"content":2972},[2973,2975,2982],{"text":2974,"type":736},"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":2976,"type":736,"marks":2977},"sweet science",[2978],{"type":747,"attrs":2979},{"href":2980,"uuid":48,"anchor":48,"custom":2981,"target":750,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2983,"type":736},". ",{"type":806,"attrs":2985,"content":2986},{"level":808},[2987],{"text":2840,"type":736},{"type":1730,"attrs":2989},{"id":2895,"body":2990},[2991],{"url":2992,"_uid":2993,"image":2994,"component":1763,"copyright_details":2997},{"id":7,"url":7,"linktype":1757,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2995,"alt":2902,"name":7,"focus":48,"title":2902,"filename":2996,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":732,"content":2999},[3000,3002,3009],{"text":3001,"type":736},"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":3003,"type":736,"marks":3004},"FightCamp app",[3005],{"type":747,"attrs":3006},{"href":3007,"uuid":48,"anchor":48,"custom":3008,"target":750,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":3010,"type":736},", 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":806,"attrs":3012,"content":3013},{"level":808},[3014],{"text":1576,"type":736},{"type":732,"content":3016},[3017,3018,3023],{"text":1580,"type":736},{"text":1582,"type":736,"marks":3019},[3020],{"type":747,"attrs":3021},{"href":1586,"uuid":48,"anchor":48,"custom":3022,"target":750,"linktype":13},{},{"text":3024,"type":736}," 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":3026,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3027,"component":118,"meta_info":3028,"meta_title":7,"block_image":3029,"cover_image":3030,"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":3035,"title":2812,"plugin":43,"description":3036},"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":3038,"alt":2812,"name":7,"focus":48,"title":2812,"filename":3039,"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,[1617],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1420,"created_at":3049,"published_at":3050,"updated_at":3051,"id":3052,"uuid":3053,"content":3054,"slug":1420,"full_slug":3075,"sort_by_date":48,"position":446,"tag_list":3076,"is_startpage":9,"parent_id":3077,"meta_data":48,"group_id":3078,"first_published_at":3079,"release_id":48,"lang":60,"path":7,"alternates":3080,"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":3055,"component":3056,"meta_info":3057,"custom_content_list":3059},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3058,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3060,3065,3070],{"_uid":3061,"label":3062,"value":3063,"dev_id":3064,"component":736},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3066,"label":3067,"value":3068,"dev_id":3069,"component":736},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3071,"label":3072,"value":3073,"dev_id":3074,"component":736},"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",[],1787013229192]