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The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":676,"answer":677,"question":678,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":681,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":693,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":682,"component":39,"meta_info":690,"block_image":691,"cover_image":692,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":683,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":688,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":684,"component":118,"meta_info":685,"meta_title":7,"block_image":686,"cover_image":687,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":696,"created_at":697,"published_at":698,"updated_at":699,"id":700,"uuid":701,"content":702,"slug":711,"full_slug":712,"sort_by_date":48,"position":528,"tag_list":713,"is_startpage":9,"parent_id":714,"meta_data":48,"group_id":715,"first_published_at":716,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":703,"_uid":704,"name":696,"photo":705,"component":709,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":710,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":706,"alt":696,"name":707,"focus":48,"title":696,"filename":708,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":719,"content":720},"doc",[721,727,734,749,766,772,794,798,803,820,824,844,848,853,868,872,877,901,906,920,924,938,943,957],{"type":722,"content":723},"paragraph",[724],{"text":725,"type":726},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.","text",{"type":728,"attrs":729,"content":731},"heading",{"level":730},2,[732],{"text":733,"type":726},"Floyd “Money” Mayweather Jr.",{"type":735,"attrs":736},"blok",{"id":737,"body":738},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[739],{"url":740,"_uid":742,"image":743,"component":747,"copyright_details":748},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":744,"alt":745,"name":7,"focus":7,"title":745,"filename":746,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png","content_image",[],{"type":722,"content":750},[751,753,764],{"text":752,"type":726},"Regarded as the best technical boxer of this age, ",{"text":754,"type":726,"marks":755},"Floyd Mayweather Jr.",[756,762],{"type":757,"attrs":758},"link",{"href":759,"uuid":48,"anchor":48,"custom":760,"target":761,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},"_blank",{"type":763},"underline",{"text":765,"type":726}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":728,"attrs":767,"content":769},{"level":768},3,[770],{"text":771,"type":726},"The Philly Shell",{"type":773,"content":774},"bullet_list",[775,782,788],{"type":776,"content":777},"list_item",[778],{"type":722,"content":779},[780],{"text":781,"type":726},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":776,"content":783},[784],{"type":722,"content":785},[786],{"text":787,"type":726},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":776,"content":789},[790],{"type":722,"content":791},[792],{"text":793,"type":726},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":722,"content":795},[796],{"text":797,"type":726},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":728,"attrs":799,"content":800},{"level":730},[801],{"text":802,"type":726},"Pernell “Sweet Pea” Whitaker",{"type":735,"attrs":804},{"id":737,"body":805},[806],{"url":807,"_uid":808,"image":809,"component":747,"copyright_details":813},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":810,"alt":811,"name":7,"focus":7,"title":811,"filename":812,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[814],{"_uid":815,"link":816,"title":818,"component":819},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":817,"target":761,"linktype":13,"fieldtype":14,"cached_url":817},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":722,"content":821},[822],{"text":823,"type":726},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":773,"content":825},[826,832,838],{"type":776,"content":827},[828],{"type":722,"content":829},[830],{"text":831,"type":726},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":776,"content":833},[834],{"type":722,"content":835},[836],{"text":837,"type":726},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":776,"content":839},[840],{"type":722,"content":841},[842],{"text":843,"type":726},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":722,"content":845},[846],{"text":847,"type":726},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":728,"attrs":849,"content":850},{"level":730},[851],{"text":852,"type":726},"Muhammad Ali",{"type":735,"attrs":854},{"id":737,"body":855},[856],{"url":857,"_uid":858,"image":859,"component":747,"copyright_details":862},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":860,"alt":745,"name":7,"focus":7,"title":745,"filename":861,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[863],{"_uid":864,"link":865,"title":867,"component":819},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":866,"target":761,"linktype":13,"fieldtype":14,"cached_url":866},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":722,"content":869},[870],{"text":871,"type":726},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":728,"attrs":873,"content":874},{"level":768},[875],{"text":876,"type":726},"The Ali Shuffle",{"type":773,"content":878},[879,895],{"type":776,"content":880},[881],{"type":722,"content":882},[883,885,893],{"text":884,"type":726},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":886,"type":726,"marks":887},"To do the Ali Shuffle",[888,892],{"type":757,"attrs":889},{"href":890,"uuid":48,"anchor":48,"custom":891,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":763},{"text":894,"type":726},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":776,"content":896},[897],{"type":722,"content":898},[899],{"text":900,"type":726},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":728,"attrs":902,"content":903},{"level":768},[904],{"text":905,"type":726},"The Rope a Dope",{"type":773,"content":907},[908,914],{"type":776,"content":909},[910],{"type":722,"content":911},[912],{"text":913,"type":726},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":776,"content":915},[916],{"type":722,"content":917},[918],{"text":919,"type":726},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":722,"content":921},[922],{"text":923,"type":726},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":722,"content":925},[926,928,936],{"text":927,"type":726},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":929,"type":726,"marks":930},"FightCamp Community",[931,935],{"type":757,"attrs":932},{"href":933,"uuid":48,"anchor":48,"custom":934,"target":761,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":763},{"text":937,"type":726},"!",{"type":728,"attrs":939,"content":940},{"level":730},[941],{"text":942,"type":726},"Train Like a Fighter",{"type":722,"content":944},[945,947,955],{"text":946,"type":726},"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":948,"type":726,"marks":949},"FightCamp",[950,954],{"type":757,"attrs":951},{"href":952,"uuid":48,"anchor":48,"custom":953,"target":761,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":763},{"text":956,"type":726}," 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":722,"content":958},[959],{"text":960,"type":726},"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":962,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":967,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":963,"component":118,"meta_info":964,"meta_title":7,"block_image":965,"cover_image":966,"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},[],[],"2023-01-28 00:00","article",{"_uid":972,"title":973,"plugin":43,"description":974},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":976,"alt":977,"name":7,"focus":7,"title":977,"filename":978,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[985],"featured",60887917,"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z","training/{{story.slug}}",[],["Reactive",992],[993,1212,1390,1656,1898,2048],{"name":994,"created_at":995,"published_at":996,"updated_at":997,"id":998,"uuid":999,"content":1000,"slug":1206,"full_slug":1207,"sort_by_date":48,"position":1208,"tag_list":1209,"is_startpage":9,"parent_id":986,"meta_data":48,"group_id":1210,"first_published_at":996,"release_id":48,"lang":60,"path":989,"alternates":1211,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1001,"faqs":1002,"title":994,"topic":1019,"author":1034,"content":1035,"category":1188,"schedule":969,"component":970,"meta_info":1196,"cover_image":1200,"description":1204,"contributors":1205},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1003,1007,1011,1015],{"_uid":1004,"answer":1005,"question":1006,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1008,"answer":1009,"question":1010,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1012,"answer":1013,"question":1014,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1016,"answer":1017,"question":1018,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1020,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1032,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1021,"component":39,"meta_info":1029,"block_image":1030,"cover_image":1031,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1022,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1027,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1023,"component":118,"meta_info":1024,"meta_title":7,"block_image":1025,"cover_image":1026,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":719,"content":1036},[1037,1041,1055,1059,1064,1067,1072,1077,1081,1086,1090,1095,1099,1104,1108,1113,1127,1131,1135,1139,1143,1148,1152,1166,1170,1174,1185],{"type":722,"content":1038},[1039],{"text":1040,"type":726},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":722,"content":1042},[1043,1045,1053],{"text":1044,"type":726},"Running for boxers is a critical element of ",{"text":1046,"type":726,"marks":1047},"roadwork drills",[1048,1052],{"type":757,"attrs":1049},{"href":1050,"uuid":48,"anchor":48,"custom":1051,"target":761,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":763},{"text":1054,"type":726}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":722,"content":1056},[1057],{"text":1058,"type":726},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":728,"attrs":1060,"content":1061},{"level":730},[1062],{"text":1063,"type":726},"Is Running Good for Boxing?",{"type":722,"content":1065},[1066],{"text":1005,"type":726},{"type":728,"attrs":1068,"content":1069},{"level":730},[1070],{"text":1071,"type":726},"Benefits of Running for Boxers",{"type":728,"attrs":1073,"content":1074},{"level":768},[1075],{"text":1076,"type":726},"Builds Endurance & Stamina",{"type":722,"content":1078},[1079],{"text":1080,"type":726},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":728,"attrs":1082,"content":1083},{"level":768},[1084],{"text":1085,"type":726},"Improves Cardiovascular System",{"type":722,"content":1087},[1088],{"text":1089,"type":726},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":728,"attrs":1091,"content":1092},{"level":768},[1093],{"text":1094,"type":726},"Strengthens Lower Body",{"type":722,"content":1096},[1097],{"text":1098,"type":726},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":728,"attrs":1100,"content":1101},{"level":768},[1102],{"text":1103,"type":726},"Teaches Discipline",{"type":722,"content":1105},[1106],{"text":1107,"type":726},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":728,"attrs":1109,"content":1110},{"level":768},[1111],{"text":1112,"type":726},"Enhances Mental Clarity",{"type":722,"content":1114},[1115,1117,1125],{"text":1116,"type":726},"Much like boxing, running can be a form of ",{"text":1118,"type":726,"marks":1119},"meditative movement",[1120,1124],{"type":757,"attrs":1121},{"href":1122,"uuid":48,"anchor":48,"custom":1123,"target":761,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":763},{"text":1126,"type":726}," that clears your head and focuses your mind.",{"type":728,"attrs":1128,"content":1129},{"level":730},[1130],{"text":1014,"type":726},{"type":722,"content":1132},[1133],{"text":1134,"type":726},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":722,"content":1136},[1137],{"text":1138,"type":726},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":722,"content":1140},[1141],{"text":1142,"type":726},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":728,"attrs":1144,"content":1145},{"level":730},[1146],{"text":1147,"type":726},"How Long Should I Be Running for Boxing?",{"type":722,"content":1149},[1150],{"text":1151,"type":726},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":722,"content":1153},[1154,1156,1164],{"text":1155,"type":726},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1157,"type":726,"marks":1158},"10 minutes of running",[1159,1163],{"type":757,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"custom":1162,"target":761,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":763},{"text":1165,"type":726}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":722,"content":1167},[1168],{"text":1169,"type":726},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":728,"attrs":1171,"content":1172},{"level":730},[1173],{"text":942,"type":726},{"type":722,"content":1175},[1176,1177,1183],{"text":946,"type":726},{"text":948,"type":726,"marks":1178},[1179,1182],{"type":757,"attrs":1180},{"href":952,"uuid":48,"anchor":48,"custom":1181,"target":761,"linktype":13},{},{"type":763},{"text":1184,"type":726}," 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":722,"content":1186},[1187],{"text":960,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1189,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1194,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1195,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1190,"component":118,"meta_info":1191,"meta_title":7,"block_image":1192,"cover_image":1193,"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":1197,"title":1198,"plugin":43,"description":1199},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1201,"alt":1202,"name":7,"focus":7,"title":1202,"filename":1203,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[985],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1213,"created_at":1214,"published_at":1215,"updated_at":1216,"id":1217,"uuid":1218,"content":1219,"slug":1384,"full_slug":1385,"sort_by_date":48,"position":1386,"tag_list":1387,"is_startpage":9,"parent_id":986,"meta_data":48,"group_id":1388,"first_published_at":1215,"release_id":48,"lang":60,"path":989,"alternates":1389,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1220,"faqs":1221,"title":1213,"topic":1230,"author":701,"content":1245,"category":1365,"schedule":1373,"component":970,"meta_info":1374,"cover_image":1378,"description":1382,"contributors":1383},"c6387572-343f-40bf-8172-852035367c90",[1222,1226],{"_uid":1223,"answer":1224,"question":1225,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1227,"answer":1228,"question":1229,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1231,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1243,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1232,"component":39,"meta_info":1240,"block_image":1241,"cover_image":1242,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1233,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1238,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1239,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1234,"component":118,"meta_info":1235,"meta_title":7,"block_image":1236,"cover_image":1237,"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":719,"content":1246},[1247,1252,1255,1260,1265,1269,1274,1278,1283,1296,1301,1314,1319,1323,1328,1339,1344,1348,1352,1361],{"type":728,"attrs":1248,"content":1249},{"level":730},[1250],{"text":1251,"type":726},"Boxing Gym Culture",{"type":722,"content":1253},[1254],{"text":1228,"type":726},{"type":728,"attrs":1256,"content":1257},{"level":730},[1258],{"text":1259,"type":726},"What Are the Basic Boxing Gym Rules? ",{"type":728,"attrs":1261,"content":1262},{"level":768},[1263],{"text":1264,"type":726},"Yes Coach, No Coach",{"type":722,"content":1266},[1267],{"text":1268,"type":726},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":728,"attrs":1270,"content":1271},{"level":768},[1272],{"text":1273,"type":726},"Sharing is Caring",{"type":722,"content":1275},[1276],{"text":1277,"type":726},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":728,"attrs":1279,"content":1280},{"level":768},[1281],{"text":1282,"type":726},"Keep it Clean",{"type":722,"content":1284},[1285,1287,1294],{"text":1286,"type":726},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1288,"type":726,"marks":1289},"clean it off.",[1290],{"type":757,"attrs":1291},{"href":1292,"uuid":48,"anchor":48,"custom":1293,"target":761,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1295,"type":726}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":728,"attrs":1297,"content":1298},{"level":768},[1299],{"text":1300,"type":726},"No Killers in Sparring",{"type":722,"content":1302},[1303,1305,1312],{"text":1304,"type":726},"In most boxing gym workouts you will find yourself ",{"text":1306,"type":726,"marks":1307},"sparring",[1308],{"type":757,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":761,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1313,"type":726},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":728,"attrs":1315,"content":1316},{"level":768},[1317],{"text":1318,"type":726},"Don’t Dump Your Weights",{"type":722,"content":1320},[1321],{"text":1322,"type":726},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":728,"attrs":1324,"content":1325},{"level":768},[1326],{"text":1327,"type":726},"Leave the Weightcut Fighter Alone",{"type":722,"content":1329},[1330,1332,1337],{"text":1331,"type":726},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1333,"type":726,"marks":1334},"leave them alone.",[1335],{"type":1336},"italic",{"text":1338,"type":726}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":728,"attrs":1340,"content":1341},{"level":768},[1342],{"text":1343,"type":726},"The Golden Rule",{"type":722,"content":1345},[1346],{"text":1347,"type":726},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":728,"attrs":1349,"content":1350},{"level":730},[1351],{"text":942,"type":726},{"type":722,"content":1353},[1354,1355,1360],{"text":946,"type":726},{"text":948,"type":726,"marks":1356},[1357],{"type":757,"attrs":1358},{"href":952,"uuid":48,"anchor":48,"custom":1359,"target":761,"linktype":13},{},{"text":1184,"type":726},{"type":722,"content":1362},[1363],{"text":1364,"type":726},"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":1366,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1371,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1372,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1367,"component":118,"meta_info":1368,"meta_title":7,"block_image":1369,"cover_image":1370,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1375,"title":1376,"plugin":43,"description":1377},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1379,"alt":1380,"name":7,"focus":7,"title":1380,"filename":1381,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[985],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1391,"created_at":1392,"published_at":1393,"updated_at":1394,"id":1395,"uuid":1396,"content":1397,"slug":1650,"full_slug":1651,"sort_by_date":48,"position":1652,"tag_list":1653,"is_startpage":9,"parent_id":986,"meta_data":48,"group_id":1654,"first_published_at":1393,"release_id":48,"lang":60,"path":989,"alternates":1655,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1398,"faqs":1399,"title":1391,"topic":1420,"author":1034,"content":1435,"category":1631,"schedule":1639,"component":970,"meta_info":1640,"cover_image":1644,"description":1648,"contributors":1649},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1400,1404,1408,1412,1416],{"_uid":1401,"answer":1402,"question":1403,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1405,"answer":1406,"question":1407,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1409,"answer":1410,"question":1411,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1413,"answer":1414,"question":1415,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1417,"answer":1418,"question":1419,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1421,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1433,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1422,"component":39,"meta_info":1430,"block_image":1431,"cover_image":1432,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1423,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1428,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1424,"component":118,"meta_info":1425,"meta_title":7,"block_image":1426,"cover_image":1427,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":1436},[1437,1451,1455,1459,1463,1467,1471,1474,1479,1484,1498,1503,1507,1512,1516,1521,1535,1539,1543,1556,1570,1574,1578,1592,1597,1601,1614,1618,1628],{"type":722,"content":1438},[1439,1441,1449],{"text":1440,"type":726},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1442,"type":726,"marks":1443},"interval training",[1444,1448],{"type":757,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"custom":1447,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":763},{"text":1450,"type":726}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":722,"content":1452},[1453],{"text":1454,"type":726},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":728,"attrs":1456,"content":1457},{"level":730},[1458],{"text":1403,"type":726},{"type":722,"content":1460},[1461],{"text":1462,"type":726},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":722,"content":1464},[1465],{"text":1466,"type":726},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":728,"attrs":1468,"content":1469},{"level":730},[1470],{"text":1407,"type":726},{"type":722,"content":1472},[1473],{"text":1406,"type":726},{"type":728,"attrs":1475,"content":1476},{"level":730},[1477],{"text":1478,"type":726},"Unique Benefits of HIIT",{"type":728,"attrs":1480,"content":1481},{"level":768},[1482],{"text":1483,"type":726},"Maximum Effectiveness in Less Time",{"type":722,"content":1485},[1486,1488,1496],{"text":1487,"type":726},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1489,"type":726,"marks":1490},"25-30% more calories",[1491,1495],{"type":757,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":761,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":763},{"text":1497,"type":726}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":728,"attrs":1499,"content":1500},{"level":768},[1501],{"text":1502,"type":726},"Tones Muscle",{"type":722,"content":1504},[1505],{"text":1506,"type":726},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":728,"attrs":1508,"content":1509},{"level":768},[1510],{"text":1511,"type":726},"Adds Variety",{"type":722,"content":1513},[1514],{"text":1515,"type":726},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":728,"attrs":1517,"content":1518},{"level":768},[1519],{"text":1520,"type":726},"Improves Cardiovascular Health",{"type":722,"content":1522},[1523,1525,1533],{"text":1524,"type":726},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1526,"type":726,"marks":1527},"greater improvements in blood pressure",[1528,1532],{"type":757,"attrs":1529},{"href":1530,"uuid":48,"anchor":48,"custom":1531,"target":761,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":763},{"text":1534,"type":726}," and blood sugar than moderate-intensity workouts. ",{"type":728,"attrs":1536,"content":1537},{"level":730},[1538],{"text":1415,"type":726},{"type":722,"content":1540},[1541],{"text":1542,"type":726},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":722,"content":1544},[1545,1547,1554],{"text":1546,"type":726},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1548,"type":726,"marks":1549},"roadwork",[1550,1553],{"type":757,"attrs":1551},{"href":1050,"uuid":48,"anchor":48,"custom":1552,"target":761,"linktype":13},{},{"type":763},{"text":1555,"type":726},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":722,"content":1557},[1558,1560,1568],{"text":1559,"type":726},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1561,"type":726,"marks":1562},"HIIT jump rope workout",[1563,1567],{"type":757,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"custom":1566,"target":761,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":763},{"text":1569,"type":726}," for a full-body cardio blast in just minutes.",{"type":728,"attrs":1571,"content":1572},{"level":730},[1573],{"text":1419,"type":726},{"type":722,"content":1575},[1576],{"text":1577,"type":726},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":722,"content":1579},[1580,1582,1590],{"text":1581,"type":726},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1583,"type":726,"marks":1584},"10 minutes of HIIT boxing",[1585,1589],{"type":757,"attrs":1586},{"href":1587,"uuid":48,"anchor":48,"custom":1588,"target":761,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":763},{"text":1591,"type":726}," and feel the difference with just one workout.",{"type":728,"attrs":1593,"content":1594},{"level":730},[1595],{"text":1596,"type":726},"Hit With HIIT",{"type":722,"content":1598},[1599],{"text":1600,"type":726},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":722,"content":1602},[1603,1605,1613],{"text":1604,"type":726},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1606,"type":726,"marks":1607},"FightCamp’s extensive library of HIIT workouts",[1608,1612],{"type":757,"attrs":1609},{"href":1610,"uuid":48,"anchor":48,"custom":1611,"target":761,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":763},{"text":937,"type":726},{"type":728,"attrs":1615,"content":1616},{"level":730},[1617],{"text":942,"type":726},{"type":722,"content":1619},[1620,1621,1627],{"text":946,"type":726},{"text":948,"type":726,"marks":1622},[1623,1626],{"type":757,"attrs":1624},{"href":952,"uuid":48,"anchor":48,"custom":1625,"target":761,"linktype":13},{},{"type":763},{"text":956,"type":726},{"type":722,"content":1629},[1630],{"text":960,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1632,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1637,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1638,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1633,"component":118,"meta_info":1634,"meta_title":7,"block_image":1635,"cover_image":1636,"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},[],[],"2023-01-30 00:00",{"_uid":1641,"title":1642,"plugin":43,"description":1643},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1645,"alt":1646,"name":7,"focus":7,"title":1646,"filename":1647,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[985],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1657,"created_at":1658,"published_at":1659,"updated_at":1660,"id":1661,"uuid":1662,"content":1663,"slug":1891,"full_slug":1892,"sort_by_date":48,"position":1893,"tag_list":1894,"is_startpage":9,"parent_id":986,"meta_data":48,"group_id":1895,"first_published_at":1896,"release_id":48,"lang":60,"path":989,"alternates":1897,"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":1664,"faqs":1665,"title":1657,"topic":1678,"author":1693,"content":1694,"category":1872,"schedule":1880,"component":970,"meta_info":1881,"cover_image":1885,"description":1889,"contributors":1890},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1666,1670,1674],{"_uid":1667,"answer":1668,"question":1669,"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":1671,"answer":1672,"question":1673,"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":1675,"answer":1676,"question":1677,"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":1679,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1691,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1680,"component":39,"meta_info":1688,"block_image":1689,"cover_image":1690,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1682,"component":118,"meta_info":1683,"meta_title":7,"block_image":1684,"cover_image":1685,"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":719,"content":1695},[1696,1700,1704,1708,1712,1726,1774,1788,1793,1817,1851,1855,1859,1869],{"type":728,"attrs":1697,"content":1698},{"level":730},[1699],{"text":1669,"type":726},{"type":722,"content":1701},[1702],{"text":1703,"type":726},"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":722,"content":1705},[1706],{"text":1707,"type":726},"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":728,"attrs":1709,"content":1710},{"level":730},[1711],{"text":1673,"type":726},{"type":722,"content":1713},[1714,1716,1724],{"text":1715,"type":726},"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":1717,"type":726,"marks":1718},"National Academy of Sports Medicine",[1719,1723],{"type":757,"attrs":1720},{"href":1721,"uuid":48,"anchor":48,"custom":1722,"target":761,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":763},{"text":1725,"type":726}," has a few exercise-related symptoms of overtraining:",{"type":1727,"attrs":1728,"content":1731},"ordered_list",{"order":1729},{"order":1730},1,[1732,1738,1744,1750,1756,1762,1768],{"type":776,"content":1733},[1734],{"type":722,"content":1735},[1736],{"text":1737,"type":726},"A plateau or decline in workout performance or progress",{"type":776,"content":1739},[1740],{"type":722,"content":1741},[1742],{"text":1743,"type":726},"A perception of increased exertion during “normal” or “easy” workouts",{"type":776,"content":1745},[1746],{"type":722,"content":1747},[1748],{"text":1749,"type":726},"Excessive sweating or overheating",{"type":776,"content":1751},[1752],{"type":722,"content":1753},[1754],{"text":1755,"type":726},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":776,"content":1757},[1758],{"type":722,"content":1759},[1760],{"text":1761,"type":726},"A lack of feeling “refreshed” after regular rest and recovery",{"type":776,"content":1763},[1764],{"type":722,"content":1765},[1766],{"text":1767,"type":726},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":776,"content":1769},[1770],{"type":722,"content":1771},[1772],{"text":1773,"type":726},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":722,"content":1775},[1776,1778,1786],{"text":1777,"type":726},"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":1779,"type":726,"marks":1780},"FightCamp App",[1781,1785],{"type":757,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"custom":1784,"target":761,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":763},{"text":1787,"type":726}," 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":728,"attrs":1789,"content":1790},{"level":730},[1791],{"text":1792,"type":726},"A Day of Rest",{"type":722,"content":1794},[1795,1797,1805,1807,1815],{"text":1796,"type":726},"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":1798,"type":726,"marks":1799},"Aaron",[1800,1804],{"type":757,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":763},{"text":1806,"type":726}," and ",{"text":1808,"type":726,"marks":1809},"Flo",[1810,1814],{"type":757,"attrs":1811},{"href":1812,"uuid":48,"anchor":48,"custom":1813,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":763},{"text":1816,"type":726},"), 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":722,"content":1818},[1819,1821,1829,1831,1839,1841,1849],{"text":1820,"type":726},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1822,"type":726,"marks":1823},"researchers",[1824,1828],{"type":757,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"custom":1827,"target":761,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":763},{"text":1830,"type":726}," 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":1832,"type":726,"marks":1833},"FightCamp Trainers",[1834,1838],{"type":757,"attrs":1835},{"href":1836,"uuid":48,"anchor":48,"custom":1837,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":763},{"text":1840,"type":726}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1842,"type":726,"marks":1843},"neurological connections",[1844,1848],{"type":757,"attrs":1845},{"href":1846,"uuid":48,"anchor":48,"custom":1847,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":763},{"text":1850,"type":726},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":722,"content":1852},[1853],{"text":1854,"type":726},"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":728,"attrs":1856,"content":1857},{"level":730},[1858],{"text":942,"type":726},{"type":722,"content":1860},[1861,1862,1868],{"text":946,"type":726},{"text":948,"type":726,"marks":1863},[1864,1867],{"type":757,"attrs":1865},{"href":952,"uuid":48,"anchor":48,"custom":1866,"target":761,"linktype":13},{},{"type":763},{"text":1184,"type":726},{"type":722,"content":1870},[1871],{"text":960,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1873,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1878,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1879,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1874,"component":118,"meta_info":1875,"meta_title":7,"block_image":1876,"cover_image":1877,"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":1882,"title":1883,"plugin":43,"description":1884},"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":1886,"alt":1887,"name":7,"focus":7,"title":1887,"filename":1888,"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,[985],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1899,"created_at":1900,"published_at":1901,"updated_at":1902,"id":1903,"uuid":1904,"content":1905,"slug":2042,"full_slug":2043,"sort_by_date":48,"position":2044,"tag_list":2045,"is_startpage":9,"parent_id":986,"meta_data":48,"group_id":2046,"first_published_at":1901,"release_id":48,"lang":60,"path":989,"alternates":2047,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1906,"faqs":1907,"title":1899,"topic":1924,"author":701,"content":1939,"category":2026,"schedule":2034,"component":970,"meta_info":2035,"cover_image":2038,"description":2037,"contributors":2041},"96d7fcda-e3db-4f35-935d-fd195032b834",[1908,1912,1916,1920],{"_uid":1909,"answer":1910,"question":1911,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1913,"answer":1914,"question":1915,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1917,"answer":1918,"question":1919,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1921,"answer":1922,"question":1923,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1925,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1937,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1926,"component":39,"meta_info":1934,"block_image":1935,"cover_image":1936,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1927,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1932,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1928,"component":118,"meta_info":1929,"meta_title":7,"block_image":1930,"cover_image":1931,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":1940},[1941,1962,1967,1970,1975,1978,1983,2005,2010,2014,2023],{"type":722,"content":1942},[1943,1945,1952,1953,1960],{"text":1944,"type":726},"Boxing is a sport about ",{"text":1946,"type":726,"marks":1947},"range",[1948],{"type":757,"attrs":1949},{"href":1950,"uuid":48,"anchor":48,"custom":1951,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1806,"type":726},{"text":1954,"type":726,"marks":1955},"distance",[1956],{"type":757,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1961,"type":726},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":728,"attrs":1963,"content":1964},{"level":730},[1965],{"text":1966,"type":726},"Step Behind The Jab",{"type":722,"content":1968},[1969],{"text":1914,"type":726},{"type":728,"attrs":1971,"content":1972},{"level":730},[1973],{"text":1974,"type":726},"Front Foot Defense",{"type":722,"content":1976},[1977],{"text":1918,"type":726},{"type":728,"attrs":1979,"content":1980},{"level":730},[1981],{"text":1982,"type":726},"Cutting Off The Ring",{"type":722,"content":1984},[1985,1987,1994,1996,2003],{"text":1986,"type":726},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1988,"type":726,"marks":1989},"outside fighter",[1990],{"type":757,"attrs":1991},{"href":1992,"uuid":48,"anchor":48,"custom":1993,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1995,"type":726},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1997,"type":726,"marks":1998},"jab",[1999],{"type":757,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"custom":2002,"target":761,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2004,"type":726}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. 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He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2063,"answer":2064,"question":2065,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2067,"answer":2068,"question":2069,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. 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He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":735,"attrs":2127},{"id":2106,"body":2128},[2129],{"url":2130,"_uid":2131,"image":2132,"component":747,"copyright_details":2135},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2133,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2134,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":722,"content":2137},[2138],{"text":2139,"type":726},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":728,"attrs":2141,"content":2142},{"level":730},[2143],{"text":2144,"type":726},"It’s Time To Spar",{"type":722,"content":2146},[2147],{"text":2148,"type":726},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":722,"content":2150},[2151],{"text":2152,"type":726},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":728,"attrs":2154,"content":2155},{"level":730},[2156,2158],{"text":2157,"type":726},"Humbling Experience and A New Life Path",{"type":2159},"hard_break",{"type":735,"attrs":2161},{"id":2106,"body":2162},[2163],{"url":2164,"_uid":2165,"image":2166,"component":747,"copyright_details":2169},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2167,"alt":2097,"name":7,"focus":48,"title":2097,"filename":2168,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":722,"content":2171},[2172,2174,2181],{"text":2173,"type":726},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. 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He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":728,"attrs":2184,"content":2185},{"level":730},[2186,2187],{"text":2073,"type":726},{"type":2159},{"type":735,"attrs":2189},{"id":2106,"body":2190},[2191],{"url":2192,"_uid":2193,"image":2194,"component":747,"copyright_details":2198},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2195,"alt":2196,"name":7,"focus":48,"title":2196,"filename":2197,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":722,"content":2200},[2201],{"text":2072,"type":726},{"type":735,"attrs":2203},{"id":2204,"body":2205},"ce079800-7842-415f-8625-1c76bcc86c9f",[2206],{"_uid":2207,"text":2208,"image":2209,"author":2210,"component":2211},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":722},{"type":728,"attrs":2214,"content":2215},{"level":730},[2216],{"text":2217,"type":726},"Inspirational FightCamp Trainers",{"type":722,"content":2219},[2220,2222,2227],{"text":2221,"type":726},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1832,"type":726,"marks":2223},[2224],{"type":757,"attrs":2225},{"href":1836,"uuid":48,"anchor":48,"custom":2226,"target":761,"linktype":13},{},{"text":2228,"type":726}," have you covered.",{"type":735,"attrs":2230},{"id":2106,"body":2231},[2232],{"url":2233,"_uid":2234,"image":2235,"component":747,"copyright_details":2239},{"id":7,"url":7,"linktype":741,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2236,"alt":2237,"name":7,"focus":48,"title":2237,"filename":2238,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":722,"content":2241},[2242,2243,2248],{"text":946,"type":726},{"text":948,"type":726,"marks":2244},[2245],{"type":757,"attrs":2246},{"href":952,"uuid":48,"anchor":48,"custom":2247,"target":761,"linktype":13},{},{"text":956,"type":726},{"type":722,"content":2250},[2251],{"text":960,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2253,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2258,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2254,"component":118,"meta_info":2255,"meta_title":7,"block_image":2256,"cover_image":2257,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2262,"title":2049,"plugin":43,"description":2263},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2265,"alt":2049,"name":7,"focus":48,"title":2049,"filename":2266,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[985],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":970,"created_at":2276,"published_at":2277,"updated_at":2278,"id":2279,"uuid":2280,"content":2281,"slug":970,"full_slug":2302,"sort_by_date":48,"position":446,"tag_list":2303,"is_startpage":9,"parent_id":2304,"meta_data":48,"group_id":2305,"first_published_at":2306,"release_id":48,"lang":60,"path":7,"alternates":2307,"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":2282,"component":2283,"meta_info":2284,"custom_content_list":2286},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2285,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2287,2292,2297],{"_uid":2288,"label":2289,"value":2290,"dev_id":2291,"component":726},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2293,"label":2294,"value":2295,"dev_id":2296,"component":726},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2298,"label":2299,"value":2300,"dev_id":2301,"component":726},"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",[],1786402791841]