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As an amateur, he won the gold medal at the 2016 Youth World Championships and a bronze medal at the 2019 Pan American Games. Tiger also represented the United States in the 2020 Olympics making it all the way to the quarterfinals.","Who is Tiger Johnson?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e01e17d9-a8cd-47db-947b-d53af9c0f76f","Coach PJ and Rocky Harris talk to Tiger after a recent sparring session. Here’s what they asked him:\n\nFightCamp: How has the transition from amateur to professional been?\nTiger: One of the biggest things Tiger mentions is that there is a big step up from the amateurs to the pros. As an amateur, he was fortunate enough to be able to travel across the globe, fighting boxers from different countries, all with their own unique boxing styles. With his amateur experience, he was able to make the jump and had to focus on some minor adjustments now that he was gonna be fighting professionally.\n\nFightCamp: How do you maintain your hand speed?\nTiger: As he likes to put it, Tiger has always had speed growing up as a kid and was fortunate enough to be naturally inclined to have fast hands. He does recommend a couple of drills to help improve your hand speed: speed bag and double end bad work on a consistent basis.\n\nFightCamp: How is professional training different from amateur training?\nTiger: One of the things that Tiger has started to put more attention towards, now that he is a professional boxer, is the smaller details, like sitting down on his punches and being more fluid - this helps to maximize the full power of a punch. He also is spending more time working on his defensive skills to optimize his reflexes and when in the clinch, working on head movement and keeping his guard up.\n\nFightCamp: How does strength/conditioning play a role in your training?\nTiger: Some boxers prefer to lift heavy, Tiger is the opposite when it comes to his training, opting for a lower weight typically with more reps. Conditioning-wise, Tiger recommends doing sprints, jump rope, speed bag, and bag drills, and to always get your miles in. Your diet has to be on point too.\n\nFightCamp interview with Tiger Johnson\nFightCamp: What does your diet and nutrition look like?\nTiger: Typical meals are\n\nBreakfast: Egg whites, turkey sausage, some fruit, two slices of toast, and some water.\n\nPre-fight dinner: Pasta, fruit, and water.\n\nFight Night Breakfast: Waffles, scrambled eggs, turkey sausage, fruit, and water.\n\nWater: One gallon a day\n\nFightCamp: Describe your different fight camp stages\nTiger: At the beginning of a fight camp, usually most boxers are a little overweight, so it's getting back into a groove, and starting your diet to help get your weight back down. Towards the middle of fight camp, you should be at least halfway towards your fight weight, you should be in shape and your sparring should be going well. Towards the end of camp, you should be ready for fight night and training is slowed down - all the hard work has already been put in.\n\nFightCamp: How do you mentally prepare for a fight?\nTiger: For Tiger, he likes to try and visualize the fight and picture what's happening in the ring and make sure that he executes the game plan.\n\nFightCamp: How does pro training compare to Olympic training?\nTiger: According to Tiger, there is a bit more traveling with pro training and it is more fun. At both levels, you are constantly around the best of the best and at the professional level, you get to be around world champions. “I get to be around greatness and people chasing the same goals as me; it’s definitely motivating.”","Curious boxing minds want to know",{"_uid":676,"answer":677,"question":678,"component":670},"55a2fcbf-1d7a-4248-8481-b60c30aa10df","Everybody loves getting to look into professional athletes' everyday lives. We are curious about what makes them tick and want to look at how they go about their training, diet, preparation, and life in general. This helps us learn from them and may even help inspire our very own regiment.\n\nFightCamp Trainers Coach PJ and Rocky Harris do just that for us. They were both fortunate enough to be able to sit down and interview none other than Delante “Tiger” Johnson at Knockouts Gym in South Gate California to give you a sneak peek at what a typical day in the life of a pro fighter in fight camp looks like.","What's a training day like with a pro boxer?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":680,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":713,"full_slug":714,"sort_by_date":48,"position":446,"tag_list":715,"is_startpage":9,"parent_id":716,"meta_data":48,"group_id":717,"first_published_at":718,"release_id":48,"lang":60,"path":48,"alternates":719,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":702,"_uid":703,"name":695,"photo":704,"component":708,"social_link_tiktok":709,"social_link_twitter":710,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":711,"social_link_linkedin":7,"social_link_instagram":712,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":705,"alt":695,"name":706,"focus":48,"title":695,"filename":707,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":721,"content":722},"doc",[723,731,736,758,772,777,789,794,798,804,813,818,833,838,845,850,865,878,883,890,924,929,944,949,956,961,968,973],{"type":724,"attrs":725,"content":727},"heading",{"level":726},2,[728],{"text":729,"type":730},"Training Day","text",{"type":732,"content":733},"paragraph",[734],{"text":735,"type":730},"Everybody loves getting to look into professional athletes' everyday lives. We are curious about what makes them tick and want to look at how they go about their training, diet, preparation, and life in general. This helps us learn from them and may even help inspire our very own regiment. ",{"type":732,"content":737},[738,740,748,750,756],{"text":739,"type":730},"FightCamp Trainer ",{"text":741,"type":730,"marks":742},"Coach PJ",[743],{"type":744,"attrs":745},"link",{"href":746,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://youtu.be/1zu4kIUw5dw","_blank",{"text":749,"type":730}," and ",{"text":751,"type":730,"marks":752},"Rocky Harris",[753],{"type":744,"attrs":754},{"href":755,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":757,"type":730}," do just that for us. They were both fortunate enough to be able to sit down and interview none other than Delante “Tiger” Johnson at Knockouts Gym in South Gate California to give you a sneak peek at what a typical day in the life of a pro fighter in fight camp looks like.",{"type":759,"attrs":760},"blok",{"id":761,"body":762},"1dbad4f1-af6b-483b-b75f-85b964603501",[763],{"_uid":764,"link":765,"image":767,"title":769,"component":771},"i-d1526ed3-7f88-403c-b1c9-9c24b62ed4ae",{"id":7,"url":766,"linktype":13,"fieldtype":14,"cached_url":766},"https://youtu.be/u216VMXBfKg",{"id":768,"alt":769,"name":7,"focus":48,"title":769,"filename":770,"copyright":7,"fieldtype":50},5160350,"Day In The Life l Tiger Johnson Full Day Of Boxing Training","https://a.storyblok.com/f/115220/1244x700/c357729826/day-in-the-life-tiger-johnson-full-day-of-boxing-training.png","image_video_link",{"type":724,"attrs":773,"content":774},{"level":726},[775],{"text":776,"type":730},"Tiger Johnson",{"type":732,"content":778},[779,781,787],{"text":780,"type":730},"Delante “Tiger” Johnson is currently signed with Top Rank Boxing and is undefeated in his young professional boxing career. As an amateur, he won the gold medal at the 2016 Youth World Championships and a bronze medal at the 2019 Pan American Games. Tiger also represented the United States in the ",{"text":782,"type":730,"marks":783},"2020 Olympics",[784],{"type":744,"attrs":785},{"href":786,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/fight-news/tokyo-olympics-2020-team-usa-boxing",{"text":788,"type":730}," making it all the way to the quarterfinals.",{"type":724,"attrs":790,"content":791},{"level":726},[792],{"text":793,"type":730},"Curious Boxing Minds Want to Know",{"type":732,"content":795},[796],{"text":797,"type":730},"Coach PJ and Rocky Harris talk to Tiger after a recent sparring session. Here’s what they asked him: ",{"type":724,"attrs":799,"content":801},{"level":800},3,[802],{"text":803,"type":730},"FightCamp: How has the transition from amateur to professional been?",{"type":732,"content":805},[806,811],{"text":807,"type":730,"marks":808},"Tiger:",[809],{"type":810},"bold",{"text":812,"type":730}," One of the biggest things Tiger mentions is that there is a big step up from the amateurs to the pros. As an amateur, he was fortunate enough to be able to travel across the globe, fighting boxers from different countries, all with their own unique boxing styles. With his amateur experience, he was able to make the jump and had to focus on some minor adjustments now that he was gonna be fighting professionally.",{"type":724,"attrs":814,"content":815},{"level":800},[816],{"text":817,"type":730},"FightCamp: How do you maintain your hand speed?",{"type":732,"content":819},[820,823,825,831],{"text":807,"type":730,"marks":821},[822],{"type":810},{"text":824,"type":730}," As he likes to put it, Tiger has always had speed growing up as a kid and was fortunate enough to be naturally inclined to have fast hands. He does recommend a couple of ",{"text":826,"type":730,"marks":827},"drills",[828],{"type":744,"attrs":829},{"href":830,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://youtu.be/_WNqPZwzYaw",{"text":832,"type":730}," to help improve your hand speed: speed bag and double end bad work on a consistent basis.",{"type":724,"attrs":834,"content":835},{"level":800},[836],{"text":837,"type":730},"FightCamp: How is professional training different from amateur training?",{"type":732,"content":839},[840,843],{"text":807,"type":730,"marks":841},[842],{"type":810},{"text":844,"type":730}," One of the things that Tiger has started to put more attention towards, now that he is a professional boxer, is the smaller details, like sitting down on his punches and being more fluid - this helps to maximize the full power of a punch. He also is spending more time working on his defensive skills to optimize his reflexes and when in the clinch, working on head movement and keeping his guard up. ",{"type":724,"attrs":846,"content":847},{"level":800},[848],{"text":849,"type":730},"FightCamp: How does strength/conditioning play a role in your training?",{"type":732,"content":851},[852,855,857,863],{"text":807,"type":730,"marks":853},[854],{"type":810},{"text":856,"type":730}," Some boxers prefer to lift heavy, Tiger is the opposite when it comes to his training, opting for a lower weight typically with more reps. Conditioning-wise, Tiger recommends doing sprints, jump rope, speed bag, and bag drills, and to always get your miles in. Your ",{"text":858,"type":730,"marks":859},"diet",[860],{"type":744,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":864,"type":730}," has to be on point too.",{"type":759,"attrs":866},{"id":761,"body":867},[868],{"url":869,"_uid":871,"image":872,"component":876,"copyright_details":877},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"story","i-b1e4c848-d154-4ed1-b3da-56bfcb584e32",{"id":873,"alt":874,"name":7,"focus":48,"title":874,"filename":875,"copyright":7,"fieldtype":50},5160353,"FightCamp interview with Tiger Johnson","https://a.storyblok.com/f/115220/1380x700/d823a950d6/tiger_johnson_fightcamp_interview.png","content_image",[],{"type":724,"attrs":879,"content":880},{"level":800},[881],{"text":882,"type":730},"FightCamp: What does your diet and nutrition look like?",{"type":732,"content":884},[885,888],{"text":807,"type":730,"marks":886},[887],{"type":810},{"text":889,"type":730},"  Typical meals are",{"type":891,"content":892},"bullet_list",[893,900,906,912],{"type":894,"content":895},"list_item",[896],{"type":732,"content":897},[898],{"text":899,"type":730},"Breakfast: Egg whites, turkey sausage, some fruit, two slices of toast, and some water.",{"type":894,"content":901},[902],{"type":732,"content":903},[904],{"text":905,"type":730},"Pre-fight dinner: Pasta, fruit, and water. ",{"type":894,"content":907},[908],{"type":732,"content":909},[910],{"text":911,"type":730},"Fight Night Breakfast: Waffles, scrambled eggs, turkey sausage, fruit, and water. ",{"type":894,"content":913},[914],{"type":732,"content":915},[916,922],{"text":917,"type":730,"marks":918},"Water",[919],{"type":744,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/hydration-for-boxers-before-during-and-after-a-workout",{"text":923,"type":730},": One gallon a day",{"type":724,"attrs":925,"content":926},{"level":800},[927],{"text":928,"type":730},"FightCamp: Describe your different fight camp stages",{"type":732,"content":930},[931,934,936,942],{"text":807,"type":730,"marks":932},[933],{"type":810},{"text":935,"type":730}," At the beginning of a ",{"text":937,"type":730,"marks":938},"fight camp",[939],{"type":744,"attrs":940},{"href":941,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/the-fight-camp-how-to-train-like-a-fighter",{"text":943,"type":730},", usually most boxers are a little overweight, so it's getting back into a groove, and starting your diet to help get your weight back down. Towards the middle of fight camp, you should be at least halfway towards your fight weight, you should be in shape and your sparring should be going well. Towards the end of camp, you should be ready for fight night and training is slowed down - all the hard work has already been put in. ",{"type":724,"attrs":945,"content":946},{"level":800},[947],{"text":948,"type":730},"FightCamp: How do you mentally prepare for a fight?",{"type":732,"content":950},[951,954],{"text":807,"type":730,"marks":952},[953],{"type":810},{"text":955,"type":730}," For Tiger, he likes to try and visualize the fight and picture what's happening in the ring and make sure that he executes the game plan. ",{"type":724,"attrs":957,"content":958},{"level":800},[959],{"text":960,"type":730},"FightCamp: How does pro training compare to Olympic training?",{"type":732,"content":962},[963,966],{"text":807,"type":730,"marks":964},[965],{"type":810},{"text":967,"type":730}," According to Tiger, there is a bit more traveling with pro training and it is more fun. At both levels, you are constantly around the best of the best and at the professional level, you get to be around world champions. “I get to be around greatness and people chasing the same goals as me; it’s definitely motivating.”",{"type":724,"attrs":969,"content":970},{"level":726},[971],{"text":972,"type":730},"Train Like Tiger",{"type":732,"content":974},[975,977,983],{"text":976,"type":730},"Take your workouts to the next level and train like Tiger with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":978,"type":730,"marks":979},"FightCamp",[980],{"type":744,"attrs":981},{"href":982,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":984,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":986,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":991,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":987,"component":118,"meta_info":988,"meta_title":7,"block_image":989,"cover_image":990,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-08-16 00:00","article",{"_uid":996,"title":657,"plugin":43,"description":997},"b50824a0-3adb-4164-b788-5986d004fb35","Follow the FightCamp Trainers as they spend the day with pro boxer Delante “Tiger” Johnson. See what it’s like to prep for a boxing match with exclusive access to his fight camp. ",{"id":999,"alt":657,"name":7,"focus":48,"title":657,"filename":1000,"copyright":7,"fieldtype":50},5160319,"https://a.storyblok.com/f/115220/2400x990/ced14d813c/boxing-training-with-pro-boxer-delante-tiger-johnson.png","Follow the FightCamp Trainers as they spend the day with pro boxer Delante “Tiger” Johnson. See what it’s like to prep for a boxing match with exclusive access ",[],"boxing-training-with-pro-boxer-delante-tiger-johnson","blogs/boxing-training-with-pro-boxer-delante-tiger-johnson",-4900,[1007],"featured",60887917,"788d55bc-3f9d-4595-abe0-9bafca23212b","2022-08-16T08:20:09.318Z","training/{{story.slug}}",[],["Reactive",1014],[1015,1439,1855,2141,2318,2641],{"name":1016,"created_at":1017,"published_at":1018,"updated_at":1019,"id":1020,"uuid":1021,"content":1022,"slug":1432,"full_slug":1433,"sort_by_date":48,"position":1434,"tag_list":1435,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":1436,"first_published_at":1437,"release_id":48,"lang":60,"path":1011,"alternates":1438,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1023,"faqs":1024,"title":1016,"topic":1045,"author":1060,"content":1061,"category":1416,"schedule":1424,"component":994,"meta_info":1425,"cover_image":1428,"description":1427,"contributors":1431},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1025,1029,1033,1037,1041],{"_uid":1026,"answer":1027,"question":1028,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1030,"answer":1031,"question":1032,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1034,"answer":1035,"question":1036,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1038,"answer":1039,"question":1040,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1042,"answer":1043,"question":1044,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1046,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1058,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1059,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1047,"component":39,"meta_info":1055,"block_image":1056,"cover_image":1057,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1048,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1053,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1054,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1049,"component":118,"meta_info":1050,"meta_title":7,"block_image":1051,"cover_image":1052,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":721,"content":1062},[1063,1067,1070,1082,1087,1092,1157,1162,1188,1193,1197,1202,1210,1222,1227,1238,1243,1254,1259,1270,1275,1287,1292,1303,1308,1328,1333,1338,1358,1363,1382,1387,1400,1405],{"type":732,"content":1064},[1065],{"text":1066,"type":730},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":732,"content":1068},[1069],{"text":1027,"type":730},{"type":759,"attrs":1071},{"id":1072,"body":1073},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1074],{"_uid":1075,"link":1076,"image":1078,"title":1080,"component":771},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1077,"linktype":13,"fieldtype":14,"cached_url":1077},"https://pin.it/2zdpNMs",{"id":1079,"alt":1080,"name":7,"focus":48,"title":1080,"filename":1081,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":724,"attrs":1083,"content":1084},{"level":726},[1085],{"text":1086,"type":730},"Top Rock Step-By-Step",{"type":724,"attrs":1088,"content":1089},{"level":800},[1090],{"text":1091,"type":730},"The Feet",{"type":891,"content":1093},[1094,1100,1120,1126,1145,1151],{"type":894,"content":1095},[1096],{"type":732,"content":1097},[1098],{"text":1099,"type":730},"Begin by starting in an athletic stance on the balls of your feet",{"type":894,"content":1101},[1102,1106],{"type":732,"content":1103},[1104],{"text":1105,"type":730},"To start, being by doing a “step out”",{"type":891,"content":1107},[1108,1114],{"type":894,"content":1109},[1110],{"type":732,"content":1111},[1112],{"text":1113,"type":730},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":894,"content":1115},[1116],{"type":732,"content":1117},[1118],{"text":1119,"type":730},"Pause for a half-second",{"type":894,"content":1121},[1122],{"type":732,"content":1123},[1124],{"text":1125,"type":730},"Return to the starting stance by performing a slight hop backward",{"type":894,"content":1127},[1128,1132],{"type":732,"content":1129},[1130],{"text":1131,"type":730},"Once returned, perform the opposite foot “step out”",{"type":891,"content":1133},[1134,1140],{"type":894,"content":1135},[1136],{"type":732,"content":1137},[1138],{"text":1139,"type":730},"Make sure the step out is in front of the opposite foot and crosses over",{"type":894,"content":1141},[1142],{"type":732,"content":1143},[1144],{"text":1119,"type":730},{"type":894,"content":1146},[1147],{"type":732,"content":1148},[1149],{"text":1150,"type":730},"Hop back to the starting position",{"type":894,"content":1152},[1153],{"type":732,"content":1154},[1155],{"text":1156,"type":730},"Continue Top Rocking for the remainder of the set",{"type":724,"attrs":1158,"content":1159},{"level":800},[1160],{"text":1161,"type":730},"The Arms",{"type":891,"content":1163},[1164,1170,1176,1182],{"type":894,"content":1165},[1166],{"type":732,"content":1167},[1168],{"text":1169,"type":730},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":894,"content":1171},[1172],{"type":732,"content":1173},[1174],{"text":1175,"type":730},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":894,"content":1177},[1178],{"type":732,"content":1179},[1180],{"text":1181,"type":730},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":894,"content":1183},[1184],{"type":732,"content":1185},[1186],{"text":1187,"type":730},"Continue using this arm motion to help with rhythm and balance",{"type":724,"attrs":1189,"content":1190},{"level":726},[1191],{"text":1192,"type":730},"Movement Key Points",{"type":732,"content":1194},[1195],{"text":1196,"type":730},"Here are some key things to focus on while performing the Top Rock:",{"type":724,"attrs":1198,"content":1199},{"level":800},[1200],{"text":1201,"type":730},"Start by swinging your arms",{"type":891,"content":1203},[1204],{"type":894,"content":1205},[1206],{"type":732,"content":1207},[1208],{"text":1209,"type":730},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":759,"attrs":1211},{"id":1212,"body":1213},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1214],{"url":1215,"_uid":1216,"image":1217,"component":876,"copyright_details":1221},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1218,"alt":1219,"name":7,"focus":48,"title":1219,"filename":1220,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":724,"attrs":1223,"content":1224},{"level":800},[1225],{"text":1226,"type":730},"On each hop back, your arms should cross in front of your chest",{"type":759,"attrs":1228},{"id":1212,"body":1229},[1230],{"url":1231,"_uid":1232,"image":1233,"component":876,"copyright_details":1237},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1234,"alt":1235,"name":7,"focus":48,"title":1235,"filename":1236,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":724,"attrs":1239,"content":1240},{"level":800},[1241],{"text":1242,"type":730},"One foot should cross at a time",{"type":759,"attrs":1244},{"id":1212,"body":1245},[1246],{"url":1247,"_uid":1248,"image":1249,"component":876,"copyright_details":1253},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1250,"alt":1251,"name":7,"focus":48,"title":1251,"filename":1252,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":724,"attrs":1255,"content":1256},{"level":800},[1257],{"text":1258,"type":730},"Perform the movement by staying on the balls of your feet",{"type":759,"attrs":1260},{"id":1212,"body":1261},[1262],{"url":1263,"_uid":1264,"image":1265,"component":876,"copyright_details":1269},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1266,"alt":1267,"name":7,"focus":48,"title":1267,"filename":1268,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":724,"attrs":1271,"content":1272},{"level":800},[1273],{"text":1274,"type":730},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":759,"attrs":1276},{"id":1277,"body":1278},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1279],{"url":1280,"_uid":1281,"image":1282,"component":876,"copyright_details":1286},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1283,"alt":1284,"name":7,"focus":48,"title":1284,"filename":1285,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":724,"attrs":1288,"content":1289},{"level":800},[1290],{"text":1291,"type":730},"Stay loose and have fun!",{"type":759,"attrs":1293},{"id":1212,"body":1294},[1295],{"url":1296,"_uid":1297,"image":1298,"component":876,"copyright_details":1302},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1299,"alt":1300,"name":7,"focus":48,"title":1300,"filename":1301,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":724,"attrs":1304,"content":1305},{"level":726},[1306],{"text":1307,"type":730},"Muscles Used",{"type":891,"content":1309},[1310,1316,1322],{"type":894,"content":1311},[1312],{"type":732,"content":1313},[1314],{"text":1315,"type":730},"Deltoids",{"type":894,"content":1317},[1318],{"type":732,"content":1319},[1320],{"text":1321,"type":730},"Core",{"type":894,"content":1323},[1324],{"type":732,"content":1325},[1326],{"text":1327,"type":730},"Calves",{"type":724,"attrs":1329,"content":1330},{"level":726},[1331],{"text":1332,"type":730},"Application",{"type":724,"attrs":1334,"content":1335},{"level":800},[1336],{"text":1337,"type":730},"For Sets",{"type":891,"content":1339},[1340,1346,1352],{"type":894,"content":1341},[1342],{"type":732,"content":1343},[1344],{"text":1345,"type":730},"Perform 3-6 sets",{"type":894,"content":1347},[1348],{"type":732,"content":1349},[1350],{"text":1351,"type":730},"12-20 repetitions each way",{"type":894,"content":1353},[1354],{"type":732,"content":1355},[1356],{"text":1357,"type":730},"Rest 30-45 seconds between sets",{"type":724,"attrs":1359,"content":1360},{"level":800},[1361],{"text":1362,"type":730},"For Time",{"type":891,"content":1364},[1365,1370,1376],{"type":894,"content":1366},[1367],{"type":732,"content":1368},[1369],{"text":1345,"type":730},{"type":894,"content":1371},[1372],{"type":732,"content":1373},[1374],{"text":1375,"type":730},"Perform for 30-90 seconds",{"type":894,"content":1377},[1378],{"type":732,"content":1379},[1380],{"text":1381,"type":730},"Rest 45-60 seconds between sets",{"type":724,"attrs":1383,"content":1384},{"level":726},[1385],{"text":1386,"type":730},"Dance Moves For Boxers",{"type":732,"content":1388},[1389,1391,1398],{"text":1390,"type":730},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1392,"type":730,"marks":1393},"Flo Master",[1394],{"type":744,"attrs":1395},{"href":1396,"uuid":48,"anchor":48,"custom":1397,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1399,"type":730},". ",{"type":724,"attrs":1401,"content":1402},{"level":726},[1403],{"text":1404,"type":730},"Train Like a Fighter",{"type":732,"content":1406},[1407,1409,1414],{"text":1408,"type":730},"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":978,"type":730,"marks":1410},[1411],{"type":744,"attrs":1412},{"href":982,"uuid":48,"anchor":48,"custom":1413,"target":747,"linktype":13},{},{"text":1415,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1417,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1418,"component":118,"meta_info":1419,"meta_title":7,"block_image":1420,"cover_image":1421,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1426,"title":1016,"plugin":43,"description":1427},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1429,"alt":1016,"name":7,"focus":48,"title":1016,"filename":1430,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1007],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1440,"created_at":1441,"published_at":1442,"updated_at":1443,"id":1444,"uuid":1445,"content":1446,"slug":1848,"full_slug":1849,"sort_by_date":48,"position":1850,"tag_list":1851,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":1852,"first_published_at":1853,"release_id":48,"lang":60,"path":1011,"alternates":1854,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1447,"faqs":1448,"title":1440,"topic":1453,"author":1468,"content":1469,"category":1829,"schedule":1837,"component":994,"meta_info":1838,"cover_image":1842,"description":1846,"contributors":1847},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1449],{"_uid":1450,"answer":1451,"question":1452,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1454,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1466,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1467,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1455,"component":39,"meta_info":1463,"block_image":1464,"cover_image":1465,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1457,"component":118,"meta_info":1458,"meta_title":7,"block_image":1459,"cover_image":1460,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":721,"content":1470},[1471,1475,1479,1483,1496,1528,1532,1537,1541,1545,1550,1554,1574,1579,1583,1609,1613,1618,1622,1642,1647,1651,1671,1676,1680,1711,1716,1719,1739,1744,1748,1768,1773,1777,1797,1810,1815,1825],{"type":732,"content":1472},[1473],{"text":1474,"type":730},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":732,"content":1476},[1477],{"text":1478,"type":730},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":732,"content":1480},[1481],{"text":1482,"type":730},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":732,"content":1484},[1485,1487,1494],{"text":1486,"type":730},"With consistent resistance training and ",{"text":1488,"type":730,"marks":1489},"healthy nutrition",[1490],{"type":744,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1495,"type":730},", women can develop strong arm muscles that will empower you to:",{"type":891,"content":1497},[1498,1504,1510,1516,1522],{"type":894,"content":1499},[1500],{"type":732,"content":1501},[1502],{"text":1503,"type":730},"Throw a solid punch",{"type":894,"content":1505},[1506],{"type":732,"content":1507},[1508],{"text":1509,"type":730},"Carry your kids or fur babies",{"type":894,"content":1511},[1512],{"type":732,"content":1513},[1514],{"text":1515,"type":730},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":894,"content":1517},[1518],{"type":732,"content":1519},[1520],{"text":1521,"type":730},"Feel confident in every tank top and sleeveless dress",{"type":894,"content":1523},[1524],{"type":732,"content":1525},[1526],{"text":1527,"type":730},"Haul all those bags from the car to the house in one trip ",{"type":732,"content":1529},[1530],{"text":1531,"type":730},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":724,"attrs":1533,"content":1534},{"level":726},[1535],{"text":1536,"type":730},"Arm Exercises for Women",{"type":732,"content":1538},[1539],{"text":1540,"type":730},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":732,"content":1542},[1543],{"text":1544,"type":730},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":724,"attrs":1546,"content":1547},{"level":800},[1548],{"text":1549,"type":730},"1. Plank With Bicep Curl",{"type":732,"content":1551},[1552],{"text":1553,"type":730},"Target Muscles: Biceps & Core",{"type":891,"content":1555},[1556,1562,1568],{"type":894,"content":1557},[1558],{"type":732,"content":1559},[1560],{"text":1561,"type":730},"Begin in plank position, holding two dumbbells on the floor",{"type":894,"content":1563},[1564],{"type":732,"content":1565},[1566],{"text":1567,"type":730},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":894,"content":1569},[1570],{"type":732,"content":1571},[1572],{"text":1573,"type":730},"Maintain plank position and repeat with the other arm",{"type":724,"attrs":1575,"content":1576},{"level":800},[1577],{"text":1578,"type":730},"2. Overhead Tricep Extension",{"type":732,"content":1580},[1581],{"text":1582,"type":730},"Target Muscles: Triceps",{"type":891,"content":1584},[1585,1591,1597,1603],{"type":894,"content":1586},[1587],{"type":732,"content":1588},[1589],{"text":1590,"type":730},"Hold the weight overhead with both hands",{"type":894,"content":1592},[1593],{"type":732,"content":1594},[1595],{"text":1596,"type":730},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":894,"content":1598},[1599],{"type":732,"content":1600},[1601],{"text":1602,"type":730},"Straighten your elbows and extend the weight overhead",{"type":894,"content":1604},[1605],{"type":732,"content":1606},[1607],{"text":1608,"type":730},"Hold the fully extended position for a moment, then repeat slowly",{"type":732,"content":1610},[1611],{"text":1612,"type":730},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":724,"attrs":1614,"content":1615},{"level":800},[1616],{"text":1617,"type":730},"3. Upright Row ",{"type":732,"content":1619},[1620],{"text":1621,"type":730},"Target Muscles: Traps & Deltoids",{"type":891,"content":1623},[1624,1630,1636],{"type":894,"content":1625},[1626],{"type":732,"content":1627},[1628],{"text":1629,"type":730},"Begin standing with your feet hip-width apart",{"type":894,"content":1631},[1632],{"type":732,"content":1633},[1634],{"text":1635,"type":730},"Lift your barbell or dumbbells straight up toward your chin",{"type":894,"content":1637},[1638],{"type":732,"content":1639},[1640],{"text":1641,"type":730},"Pause at the top of the lift, lower, and repeat",{"type":724,"attrs":1643,"content":1644},{"level":800},[1645],{"text":1646,"type":730},"4. Lateral Arm Raise",{"type":732,"content":1648},[1649],{"text":1650,"type":730},"Target Muscles: Triceps & Shoulders",{"type":891,"content":1652},[1653,1659,1665],{"type":894,"content":1654},[1655],{"type":732,"content":1656},[1657],{"text":1658,"type":730},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":894,"content":1660},[1661],{"type":732,"content":1662},[1663],{"text":1664,"type":730},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":894,"content":1666},[1667],{"type":732,"content":1668},[1669],{"text":1670,"type":730},"Lower and repeat",{"type":724,"attrs":1672,"content":1673},{"level":800},[1674],{"text":1675,"type":730},"5. Dumbbell Bench Press",{"type":732,"content":1677},[1678],{"text":1679,"type":730},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":891,"content":1681},[1682,1688,1694,1705],{"type":894,"content":1683},[1684],{"type":732,"content":1685},[1686],{"text":1687,"type":730},"Begin laying on a bench with your feet flat on the floor",{"type":894,"content":1689},[1690],{"type":732,"content":1691},[1692],{"text":1693,"type":730},"Lift the dumbbells to chest height, with your hands facing forward",{"type":894,"content":1695},[1696],{"type":732,"content":1697},[1698,1700],{"text":1699,"type":730},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1701,"type":730,"marks":1702},"(don’t let the dumbbells touch)",[1703],{"type":1704},"italic",{"type":894,"content":1706},[1707],{"type":732,"content":1708},[1709],{"text":1710,"type":730},"Lower your arms and repeat",{"type":724,"attrs":1712,"content":1713},{"level":800},[1714],{"text":1715,"type":730},"6. Tricep Dips",{"type":732,"content":1717},[1718],{"text":1582,"type":730},{"type":891,"content":1720},[1721,1727,1733],{"type":894,"content":1722},[1723],{"type":732,"content":1724},[1725],{"text":1726,"type":730},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":894,"content":1728},[1729],{"type":732,"content":1730},[1731],{"text":1732,"type":730},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":894,"content":1734},[1735],{"type":732,"content":1736},[1737],{"text":1738,"type":730},"Push yourself back up until your arms are almost straight, and repeat",{"type":724,"attrs":1740,"content":1741},{"level":800},[1742],{"text":1743,"type":730},"7. Decline Push-Up",{"type":732,"content":1745},[1746],{"text":1747,"type":730},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":891,"content":1749},[1750,1756,1762],{"type":894,"content":1751},[1752],{"type":732,"content":1753},[1754],{"text":1755,"type":730},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":894,"content":1757},[1758],{"type":732,"content":1759},[1760],{"text":1761,"type":730},"Brace your core and glutes, and lower yourself down into a push-up",{"type":894,"content":1763},[1764],{"type":732,"content":1765},[1766],{"text":1767,"type":730},"Extend your elbows to push yourself up, and repeat",{"type":724,"attrs":1769,"content":1770},{"level":800},[1771],{"text":1772,"type":730},"8. Diamond Push-Up",{"type":732,"content":1774},[1775],{"text":1776,"type":730},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":891,"content":1778},[1779,1785,1791],{"type":894,"content":1780},[1781],{"type":732,"content":1782},[1783],{"text":1784,"type":730},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":894,"content":1786},[1787],{"type":732,"content":1788},[1789],{"text":1790,"type":730},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":894,"content":1792},[1793],{"type":732,"content":1794},[1795],{"text":1796,"type":730},"Push yourself back up and repeat",{"type":732,"content":1798},[1799,1801,1808],{"text":1800,"type":730},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1802,"type":730,"marks":1803},"FightCamp Community",[1804],{"type":744,"attrs":1805},{"href":1806,"uuid":48,"anchor":48,"custom":1807,"target":747,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1809,"type":730}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":724,"attrs":1811,"content":1812},{"level":726},[1813],{"text":1814,"type":730},"Train Like a Woman",{"type":732,"content":1816},[1817,1818,1823],{"text":1408,"type":730},{"text":978,"type":730,"marks":1819},[1820],{"type":744,"attrs":1821},{"href":982,"uuid":48,"anchor":48,"custom":1822,"target":747,"linktype":13},{},{"text":1824,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":1826},[1827],{"text":1828,"type":730},"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":1830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1831,"component":118,"meta_info":1832,"meta_title":7,"block_image":1833,"cover_image":1834,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1839,"title":1840,"plugin":43,"description":1841},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1843,"alt":1844,"name":7,"focus":7,"title":1844,"filename":1845,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1007],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1856,"created_at":1857,"published_at":1858,"updated_at":1859,"id":1860,"uuid":1861,"content":1862,"slug":2134,"full_slug":2135,"sort_by_date":48,"position":2136,"tag_list":2137,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":2138,"first_published_at":2139,"release_id":48,"lang":60,"path":1011,"alternates":2140,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1863,"faqs":1864,"title":1856,"topic":1881,"author":1896,"content":1897,"category":2115,"schedule":2123,"component":994,"meta_info":2124,"cover_image":2128,"description":2132,"contributors":2133},"0970fa5a-5687-49ba-9c33-b7285372264c",[1865,1869,1873,1877],{"_uid":1866,"answer":1867,"question":1868,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1870,"answer":1871,"question":1872,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1874,"answer":1875,"question":1876,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1878,"answer":1879,"question":1880,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1882,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1894,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1883,"component":39,"meta_info":1891,"block_image":1892,"cover_image":1893,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1884,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1889,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1885,"component":118,"meta_info":1886,"meta_title":7,"block_image":1887,"cover_image":1888,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":721,"content":1898},[1899,1904,1923,1928,1933,1937,1969,1973,1978,1988,2008,2012,2017,2021,2047,2051,2077,2081,2086,2098,2102,2111],{"type":724,"attrs":1900,"content":1901},{"level":726},[1902],{"text":1903,"type":730},"How to Get Better Head Movement in Boxing",{"type":732,"content":1905},[1906,1908,1915,1917,1921],{"text":1907,"type":730},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1909,"type":730,"marks":1910},"movements",[1911],{"type":744,"attrs":1912},{"href":1913,"uuid":48,"anchor":48,"custom":1914,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1916,"type":730}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1918,"type":730,"marks":1919},"employ",[1920],{"type":1704},{"text":1922,"type":730}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":724,"attrs":1924,"content":1925},{"level":726},[1926],{"text":1927,"type":730},"3 Boxing Head Movement Drills",{"type":724,"attrs":1929,"content":1930},{"level":800},[1931],{"text":1932,"type":730},"The 5 Point Pivot Drill",{"type":732,"content":1934},[1935],{"text":1936,"type":730},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":891,"content":1938},[1939,1945,1951,1957,1963],{"type":894,"content":1940},[1941],{"type":732,"content":1942},[1943],{"text":1944,"type":730},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":894,"content":1946},[1947],{"type":732,"content":1948},[1949],{"text":1950,"type":730},"Weave under to the other side (to avoid hooks)",{"type":894,"content":1952},[1953],{"type":732,"content":1954},[1955],{"text":1956,"type":730},"Pull back/sway (good for avoiding uppercuts)",{"type":894,"content":1958},[1959],{"type":732,"content":1960},[1961],{"text":1962,"type":730},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":894,"content":1964},[1965],{"type":732,"content":1966},[1967],{"text":1968,"type":730},"Throw a punch (it's important that defense and offense are fluid) ",{"type":732,"content":1970},[1971],{"text":1972,"type":730},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":724,"attrs":1974,"content":1975},{"level":800},[1976],{"text":1977,"type":730},"Frame and Shoot Drill",{"type":732,"content":1979},[1980,1982,1986],{"text":1981,"type":730},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1983,"type":730,"marks":1984},"will",[1985],{"type":1704},{"text":1987,"type":730}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":891,"content":1989},[1990,1996,2002],{"type":894,"content":1991},[1992],{"type":732,"content":1993},[1994],{"text":1995,"type":730},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":894,"content":1997},[1998],{"type":732,"content":1999},[2000],{"text":2001,"type":730},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":894,"content":2003},[2004],{"type":732,"content":2005},[2006],{"text":2007,"type":730},"Once you know what feels best, throw a punch from that position. ",{"type":732,"content":2009},[2010],{"text":2011,"type":730},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":724,"attrs":2013,"content":2014},{"level":800},[2015],{"text":2016,"type":730},"The Line Drill",{"type":732,"content":2018},[2019],{"text":2020,"type":730},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":891,"content":2022},[2023,2029,2035,2041],{"type":894,"content":2024},[2025],{"type":732,"content":2026},[2027],{"text":2028,"type":730},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":894,"content":2030},[2031],{"type":732,"content":2032},[2033],{"text":2034,"type":730}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":894,"content":2036},[2037],{"type":732,"content":2038},[2039],{"text":2040,"type":730},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":894,"content":2042},[2043],{"type":732,"content":2044},[2045],{"text":2046,"type":730},"Repeat step 1",{"type":732,"content":2048},[2049],{"text":2050,"type":730},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":891,"content":2052},[2053,2059,2065,2071],{"type":894,"content":2054},[2055],{"type":732,"content":2056},[2057],{"text":2058,"type":730},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":894,"content":2060},[2061],{"type":732,"content":2062},[2063],{"text":2064,"type":730},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":894,"content":2066},[2067],{"type":732,"content":2068},[2069],{"text":2070,"type":730},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":894,"content":2072},[2073],{"type":732,"content":2074},[2075],{"text":2076,"type":730},"Return to neutral and repeat the sequence",{"type":732,"content":2078},[2079],{"text":2080,"type":730},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":724,"attrs":2082,"content":2083},{"level":726},[2084],{"text":2085,"type":730},"Keep Your Head Moving",{"type":732,"content":2087},[2088,2090,2096],{"text":2089,"type":730},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1909,"type":730,"marks":2091},[2092],{"type":744,"attrs":2093},{"href":2094,"uuid":48,"anchor":48,"custom":2095,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2097,"type":730}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":724,"attrs":2099,"content":2100},{"level":726},[2101],{"text":1404,"type":730},{"type":732,"content":2103},[2104,2105,2110],{"text":1408,"type":730},{"text":978,"type":730,"marks":2106},[2107],{"type":744,"attrs":2108},{"href":982,"uuid":48,"anchor":48,"custom":2109,"target":747,"linktype":13},{},{"text":1824,"type":730},{"type":732,"content":2112},[2113],{"text":2114,"type":730},"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":2116,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2121,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2117,"component":118,"meta_info":2118,"meta_title":7,"block_image":2119,"cover_image":2120,"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":2125,"title":2126,"plugin":43,"description":2127},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2129,"alt":2130,"name":7,"focus":7,"title":2130,"filename":2131,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1007],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2142,"created_at":2143,"published_at":2144,"updated_at":2145,"id":2146,"uuid":2147,"content":2148,"slug":2312,"full_slug":2313,"sort_by_date":48,"position":2314,"tag_list":2315,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":2316,"first_published_at":2144,"release_id":48,"lang":60,"path":1011,"alternates":2317,"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":2149,"faqs":2150,"title":2142,"topic":2159,"author":1896,"content":2174,"category":2293,"schedule":2301,"component":994,"meta_info":2302,"cover_image":2306,"description":2310,"contributors":2311},"c6387572-343f-40bf-8172-852035367c90",[2151,2155],{"_uid":2152,"answer":2153,"question":2154,"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":2156,"answer":2157,"question":2158,"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":2160,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2172,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2161,"component":39,"meta_info":2169,"block_image":2170,"cover_image":2171,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2162,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2167,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2168,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2163,"component":118,"meta_info":2164,"meta_title":7,"block_image":2165,"cover_image":2166,"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":721,"content":2175},[2176,2181,2184,2189,2194,2198,2203,2207,2212,2225,2230,2243,2248,2252,2257,2267,2272,2276,2280,2290],{"type":724,"attrs":2177,"content":2178},{"level":726},[2179],{"text":2180,"type":730},"Boxing Gym Culture",{"type":732,"content":2182},[2183],{"text":2157,"type":730},{"type":724,"attrs":2185,"content":2186},{"level":726},[2187],{"text":2188,"type":730},"What Are the Basic Boxing Gym Rules? ",{"type":724,"attrs":2190,"content":2191},{"level":800},[2192],{"text":2193,"type":730},"Yes Coach, No Coach",{"type":732,"content":2195},[2196],{"text":2197,"type":730},"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":724,"attrs":2199,"content":2200},{"level":800},[2201],{"text":2202,"type":730},"Sharing is Caring",{"type":732,"content":2204},[2205],{"text":2206,"type":730},"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":724,"attrs":2208,"content":2209},{"level":800},[2210],{"text":2211,"type":730},"Keep it Clean",{"type":732,"content":2213},[2214,2216,2223],{"text":2215,"type":730},"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":2217,"type":730,"marks":2218},"clean it off.",[2219],{"type":744,"attrs":2220},{"href":2221,"uuid":48,"anchor":48,"custom":2222,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2224,"type":730}," 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":724,"attrs":2226,"content":2227},{"level":800},[2228],{"text":2229,"type":730},"No Killers in Sparring",{"type":732,"content":2231},[2232,2234,2241],{"text":2233,"type":730},"In most boxing gym workouts you will find yourself ",{"text":2235,"type":730,"marks":2236},"sparring",[2237],{"type":744,"attrs":2238},{"href":2239,"uuid":48,"anchor":48,"custom":2240,"target":747,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2242,"type":730},". 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":724,"attrs":2244,"content":2245},{"level":800},[2246],{"text":2247,"type":730},"Don’t Dump Your Weights",{"type":732,"content":2249},[2250],{"text":2251,"type":730},"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":724,"attrs":2253,"content":2254},{"level":800},[2255],{"text":2256,"type":730},"Leave the Weightcut Fighter Alone",{"type":732,"content":2258},[2259,2261,2265],{"text":2260,"type":730},"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":2262,"type":730,"marks":2263},"leave them alone.",[2264],{"type":1704},{"text":2266,"type":730}," 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":724,"attrs":2268,"content":2269},{"level":800},[2270],{"text":2271,"type":730},"The Golden Rule",{"type":732,"content":2273},[2274],{"text":2275,"type":730},"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":724,"attrs":2277,"content":2278},{"level":726},[2279],{"text":1404,"type":730},{"type":732,"content":2281},[2282,2283,2288],{"text":1408,"type":730},{"text":978,"type":730,"marks":2284},[2285],{"type":744,"attrs":2286},{"href":982,"uuid":48,"anchor":48,"custom":2287,"target":747,"linktype":13},{},{"text":2289,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":732,"content":2291},[2292],{"text":2114,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2294,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2299,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2295,"component":118,"meta_info":2296,"meta_title":7,"block_image":2297,"cover_image":2298,"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":2303,"title":2304,"plugin":43,"description":2305},"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":2307,"alt":2308,"name":7,"focus":7,"title":2308,"filename":2309,"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,[1007],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2319,"created_at":2320,"published_at":2321,"updated_at":2322,"id":2323,"uuid":2324,"content":2325,"slug":2635,"full_slug":2636,"sort_by_date":48,"position":2637,"tag_list":2638,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":2639,"first_published_at":2321,"release_id":48,"lang":60,"path":1011,"alternates":2640,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2326,"faqs":2327,"title":2319,"topic":2360,"author":2375,"content":2376,"category":2617,"schedule":2625,"component":994,"meta_info":2626,"cover_image":2630,"description":2629,"contributors":2634},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2328,2332,2336,2340,2344,2348,2352,2356],{"_uid":2329,"answer":2330,"question":2331,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2333,"answer":2334,"question":2335,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2337,"answer":2338,"question":2339,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2341,"answer":2342,"question":2343,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2345,"answer":2346,"question":2347,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2349,"answer":2350,"question":2351,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2353,"answer":2354,"question":2355,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2357,"answer":2358,"question":2359,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2361,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2373,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2362,"component":39,"meta_info":2370,"block_image":2371,"cover_image":2372,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2363,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2368,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2369,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2364,"component":118,"meta_info":2365,"meta_title":7,"block_image":2366,"cover_image":2367,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":721,"content":2377},[2378,2398,2402,2406,2411,2415,2427,2447,2451,2461,2464,2469,2480,2500,2505,2515,2543,2548,2558,2570,2575,2602,2606,2614],{"type":732,"content":2379},[2380,2382,2388,2390,2396],{"text":2381,"type":730},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2383,"type":730,"marks":2384},"over two hours each day",[2385],{"type":744,"attrs":2386},{"href":2387,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2389,"type":730}," on social media. The ",{"text":2391,"type":730,"marks":2392},"CDC",[2393],{"type":744,"attrs":2394},{"href":2395,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2397,"type":730}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":732,"content":2399},[2400],{"text":2401,"type":730},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":732,"content":2403},[2404],{"text":2405,"type":730},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":724,"attrs":2407,"content":2408},{"level":726},[2409],{"text":2410,"type":730},"Benefits of a 30-Minute Boxing Workout",{"type":724,"attrs":2412,"content":2413},{"level":800},[2414],{"text":2339,"type":730},{"type":759,"attrs":2416},{"id":2417,"body":2418},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2419],{"url":2420,"_uid":2421,"image":2422,"component":876,"copyright_details":2426},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2423,"alt":2424,"name":7,"focus":48,"title":2424,"filename":2425,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":732,"content":2428},[2429,2431,2437,2439,2445],{"text":2430,"type":730},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2432,"type":730,"marks":2433},"heavy bag",[2434],{"type":744,"attrs":2435},{"href":2436,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2438,"type":730},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2440,"type":730,"marks":2441},"fantastic shape",[2442],{"type":744,"attrs":2443},{"href":2444,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2446,"type":730},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":724,"attrs":2448,"content":2449},{"level":800},[2450],{"text":2343,"type":730},{"type":759,"attrs":2452},{"id":2417,"body":2453},[2454],{"url":2455,"_uid":2456,"image":2457,"component":876,"copyright_details":2460},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2458,"alt":2424,"name":7,"focus":48,"title":2424,"filename":2459,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":732,"content":2462},[2463],{"text":2342,"type":730},{"type":724,"attrs":2465,"content":2466},{"level":800},[2467],{"text":2468,"type":730},"Stress Relief",{"type":759,"attrs":2470},{"id":2417,"body":2471},[2472],{"url":2473,"_uid":2474,"image":2475,"component":876,"copyright_details":2479},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2476,"alt":2477,"name":7,"focus":48,"title":2477,"filename":2478,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":732,"content":2481},[2482,2484,2490,2492,2498],{"text":2483,"type":730},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2485,"type":730,"marks":2486},"unleashing that stress",[2487],{"type":744,"attrs":2488},{"href":2489,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2491,"type":730}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2493,"type":730,"marks":2494},"safe and healthy outlet",[2495],{"type":744,"attrs":2496},{"href":2497,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2499,"type":730}," for anyone who has ever felt the need to just get it all out.",{"type":724,"attrs":2501,"content":2502},{"level":800},[2503],{"text":2504,"type":730},"Mental Wellness",{"type":759,"attrs":2506},{"id":2417,"body":2507},[2508],{"url":2509,"_uid":2510,"image":2511,"component":876,"copyright_details":2514},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2512,"alt":2424,"name":7,"focus":48,"title":2424,"filename":2513,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":732,"content":2516},[2517,2519,2525,2527,2533,2535,2541],{"text":2518,"type":730},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2520,"type":730,"marks":2521},"prevent age-related cognitive decline",[2522],{"type":744,"attrs":2523},{"href":2524,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2526,"type":730},". Studies have also shown that as little as ",{"text":2528,"type":730,"marks":2529},"15 minutes per day",[2530],{"type":744,"attrs":2531},{"href":2532,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2534,"type":730}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2536,"type":730,"marks":2537},"regulate your emotional well-being",[2538],{"type":744,"attrs":2539},{"href":2540,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2542,"type":730}," over time with consistent workouts.",{"type":724,"attrs":2544,"content":2545},{"level":800},[2546],{"text":2547,"type":730},"Convenience",{"type":759,"attrs":2549},{"id":2417,"body":2550},[2551],{"url":2552,"_uid":2553,"image":2554,"component":876,"copyright_details":2557},{"id":7,"url":7,"linktype":870,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2555,"alt":2424,"name":7,"focus":48,"title":2424,"filename":2556,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":732,"content":2559},[2560,2562,2568],{"text":2561,"type":730},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2563,"type":730,"marks":2564},"boxing training at home",[2565],{"type":744,"attrs":2566},{"href":2567,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2569,"type":730},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":724,"attrs":2571,"content":2572},{"level":726},[2573],{"text":2574,"type":730},"30-Minute Throwdown",{"type":732,"content":2576},[2577,2579,2585,2587,2593,2595,2600],{"text":2578,"type":730},"You can start getting all the benefits of ",{"text":2580,"type":730,"marks":2581},"boxing at home",[2582],{"type":744,"attrs":2583},{"href":2584,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2586,"type":730}," with no equipment at all. ",{"text":2588,"type":730,"marks":2589},"Shadowboxing",[2590],{"type":744,"attrs":2591},{"href":2592,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2594,"type":730}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2432,"type":730,"marks":2596},[2597],{"type":744,"attrs":2598},{"href":2599,"uuid":48,"anchor":48,"target":747,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2601,"type":730}," to your home gym can be life-changing.",{"type":724,"attrs":2603,"content":2604},{"level":726},[2605],{"text":1404,"type":730},{"type":732,"content":2607},[2608,2609,2613],{"text":1408,"type":730},{"text":978,"type":730,"marks":2610},[2611],{"type":744,"attrs":2612},{"href":982,"uuid":48,"anchor":48,"target":747,"linktype":13},{"text":1824,"type":730},{"type":732,"content":2615},[2616],{"text":1828,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2618,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2623,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2624,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2619,"component":118,"meta_info":2620,"meta_title":7,"block_image":2621,"cover_image":2622,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2627,"title":2628,"plugin":43,"description":2629},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2631,"alt":2632,"name":7,"focus":48,"title":2632,"filename":2633,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1007],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2642,"created_at":2643,"published_at":2644,"updated_at":2645,"id":2646,"uuid":2647,"content":2648,"slug":2806,"full_slug":2807,"sort_by_date":48,"position":2808,"tag_list":2809,"is_startpage":9,"parent_id":1008,"meta_data":48,"group_id":2810,"first_published_at":2644,"release_id":48,"lang":60,"path":1011,"alternates":2811,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2649,"faqs":2650,"title":2642,"topic":2667,"author":1896,"content":2682,"category":2788,"schedule":1837,"component":994,"meta_info":2796,"cover_image":2800,"description":2804,"contributors":2805},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2651,2655,2659,2663],{"_uid":2652,"answer":2653,"question":2654,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2656,"answer":2657,"question":2658,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2660,"answer":2661,"question":2662,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2664,"answer":2665,"question":2666,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2668,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2680,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2669,"component":39,"meta_info":2677,"block_image":2678,"cover_image":2679,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2670,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2675,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2671,"component":118,"meta_info":2672,"meta_title":7,"block_image":2673,"cover_image":2674,"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":721,"content":2683},[2684,2688,2693,2712,2717,2721,2726,2729,2734,2745,2750,2763,2768,2772,2776,2785],{"type":732,"content":2685},[2686],{"text":2687,"type":730},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":724,"attrs":2689,"content":2690},{"level":726},[2691],{"text":2692,"type":730},"Practice, Practice, Practice",{"type":732,"content":2694},[2695,2697,2701,2703,2710],{"text":2696,"type":730},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2698,"type":730,"marks":2699},"always",[2700],{"type":1704},{"text":2702,"type":730}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2704,"type":730,"marks":2705},"mirror",[2706],{"type":744,"attrs":2707},{"href":2708,"uuid":48,"anchor":48,"custom":2709,"target":747,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2711,"type":730}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":724,"attrs":2713,"content":2714},{"level":800},[2715],{"text":2716,"type":730},"Shoulder Touch Drill",{"type":732,"content":2718},[2719],{"text":2720,"type":730},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":724,"attrs":2722,"content":2723},{"level":800},[2724],{"text":2725,"type":730},"Cobra Bag",{"type":732,"content":2727},[2728],{"text":2657,"type":730},{"type":724,"attrs":2730,"content":2731},{"level":800},[2732],{"text":2733,"type":730},"Sparring",{"type":732,"content":2735},[2736,2738,2743],{"text":2737,"type":730},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2733,"type":730,"marks":2739},[2740],{"type":744,"attrs":2741},{"href":2239,"uuid":48,"anchor":48,"custom":2742,"target":747,"linktype":13},{},{"text":2744,"type":730}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":724,"attrs":2746,"content":2747},{"level":800},[2748],{"text":2749,"type":730},"“Free flow” mitt work",{"type":732,"content":2751},[2752,2754,2761],{"text":2753,"type":730},"Free flow ",{"text":2755,"type":730,"marks":2756},"mitt work",[2757],{"type":744,"attrs":2758},{"href":2759,"uuid":48,"anchor":48,"custom":2760,"target":747,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2762,"type":730}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":724,"attrs":2764,"content":2765},{"level":800},[2766],{"text":2767,"type":730},"Think Fast",{"type":732,"content":2769},[2770],{"text":2771,"type":730},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":724,"attrs":2773,"content":2774},{"level":726},[2775],{"text":1404,"type":730},{"type":732,"content":2777},[2778,2779,2784],{"text":1408,"type":730},{"text":978,"type":730,"marks":2780},[2781],{"type":744,"attrs":2782},{"href":982,"uuid":48,"anchor":48,"custom":2783,"target":747,"linktype":13},{},{"text":2289,"type":730},{"type":732,"content":2786},[2787],{"text":1828,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2789,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2794,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2790,"component":118,"meta_info":2791,"meta_title":7,"block_image":2792,"cover_image":2793,"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":2797,"title":2798,"plugin":43,"description":2799},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2801,"alt":2802,"name":7,"focus":7,"title":2802,"filename":2803,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1007],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":994,"created_at":2813,"published_at":2814,"updated_at":2815,"id":2816,"uuid":2817,"content":2818,"slug":994,"full_slug":2839,"sort_by_date":48,"position":446,"tag_list":2840,"is_startpage":9,"parent_id":2841,"meta_data":48,"group_id":2842,"first_published_at":2843,"release_id":48,"lang":60,"path":7,"alternates":2844,"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":2819,"component":2820,"meta_info":2821,"custom_content_list":2823},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2822,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2824,2829,2834],{"_uid":2825,"label":2826,"value":2827,"dev_id":2828,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2830,"label":2831,"value":2832,"dev_id":2833,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2835,"label":2836,"value":2837,"dev_id":2838,"component":730},"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",[],1787013232600]