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Fight camps traditionally extend over a 6-8 week period and are extremely intensive focusing on ‘micro’ goals rather than ‘macro’ goals. Generally, fight training camps are not designed to get an out of shape fighter into shape, but rather to prepare an already in shape fighter to perform at 100% in their upcoming competition(s). However, focusing on ‘micro’ goals can be just as helpful for people who box at home and who aren’t looking to compete.","What is a fight camp?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ccf74cdf-2c0e-4a69-b28f-1a157f504a2c","A fight camp is based on three main aspects: 1. Increased focus on specific shorter-term goals - Setting ‘micro’ goals, such as trying to run a mile in X minutes or safely lift X pounds, creates milestones that coincide with longer-term and larger goals, such as losing X pounds or developing muscular physique. These smaller, more attainable and approachable steps will help you see incremental progress which will ultimately help you accomplish your larger goal. 2. Varied training routine - Boxing fight camps have varied workout structures, usually introducing new concepts each week. This keeps training more fun and fresher than grinding out the same routine every day. That being said, some repetition is unavoidable! 3. Learning new skills - When we are training on our own, if we don’t have the right coach or trainer, we don’t often have the benefit or motivation to learn new skills and techniques. Boxing training camps and coaches are not only focused on fine-tuning your current skills, but also want you to progress. The FightCamp trainers can do this for you at home, too! Learning a skill alongside improving your health is a fantastic way to stay mentally engaged in the workout.","How does a fight camp work?",{"_uid":676,"answer":677,"question":678,"component":670},"90f747f4-b641-40e6-abb0-43b1a1398d84","Boxing training camps are structured differently depending on the specifics of both the fighter and the opponent, but there are certain factors that are always the same in every fight camp: Train Like You Fight - This means that in a boxing fight camp there is an emphasis on, well, boxing. You generally don’t see athletes lifting a lot of heavy weights or doing much of any exercise that doesn’t have a direct impact on their fight performance. Instead, the focus is mostly on punching and footwork exercises, as well as strengthening their core to withstand punishment from the opponent (this is how boxers get their “lean mean” look). Practical Cardio - A boxing match is not a 7 mile run. While cardio is important, boxing is mostly anaerobic. Generally, cardio training in boxing fight camps includes sprints, which have the added benefit of strengthening our legs, and high intensity punching bag workouts, which condition our arms and shoulders. We usually only mix in 2-3 long distance runs (3+ miles) each week. The running and roadwork we do in the morning is usually about a mile or a mile and a half and is typically performed more as a warm-up jog than as a high-intensity run. Coaching - Coaching seems like a given in a boxing training camp, but many people overlook how important proper coaching is. Having someone who is experienced to guide and lead you through a camp is imperative, and that’s true for recreational boxers as much as it is for competitive fighters. Luckily, FightCamp has your back with that. From tactics and boxing technique breakdowns to explanations on why you’re doing certain exercises is important so that you understand what you’re working on. The resources provided by FightCamp and the trainers cover everything you need to know for working out at home.","What is a boxing training camp?",{"_uid":680,"answer":681,"question":682,"component":670},"1bc8c7d2-f294-4162-bd44-2e050b35850b","Fight camps are dynamic and engaging workout plans, and going through one feels like a solid step towards whatever fitness goal you are trying to reach, whether that's fighting competitively or just getting in awesome shape. The “fight camp” is a tradition for a reason, and I strongly recommend that anyone who is even recreationally interested in boxing and training try one--even if it’s a modified version of a boxing training camp at home.","Why should you go through a boxing fight camp?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":714,"full_slug":715,"sort_by_date":48,"position":528,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":713,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":722,"content":723},"doc",[724,732,737,743,747,752,756,761,786,791,795,802,814,846,852,861,881,887,896,930,935,967,987,992],{"type":725,"attrs":726,"content":728},"heading",{"level":727},2,[729],{"text":730,"type":731},"Fight Camps: What Are They? How Do They Work?","text",{"type":733,"content":734},"paragraph",[735],{"text":736,"type":731},"A “fight camp” is just a fancy name for a boxing workout and training plan focused on preparing boxers for a fight. Fight camps traditionally extend over a 6-8 week period and are extremely intensive focusing on ‘micro’ goals rather than ‘macro’ goals. Generally, fight training camps are not designed to get an out of shape fighter into shape, but rather to prepare an already in shape fighter to perform at 100% in their upcoming competition(s). However, focusing on ‘micro’ goals can be just as helpful for people who box at home and who aren’t looking to compete. Here’s how:",{"type":725,"attrs":738,"content":740},{"level":739},3,[741],{"text":742,"type":731},"Increased focus on specific shorter-term goals",{"type":733,"content":744},[745],{"text":746,"type":731},"Setting ‘micro’ goals, such as trying to run a mile in X minutes or safely lift X pounds, creates milestones that coincide with longer-term and larger goals, such as losing X pounds or developing muscular physique. These smaller, more attainable and approachable steps will help you see incremental progress which will ultimately help you accomplish your larger goal.",{"type":725,"attrs":748,"content":749},{"level":739},[750],{"text":751,"type":731},"Varied training routine",{"type":733,"content":753},[754],{"text":755,"type":731},"Boxing fight camps have varied workout structures, usually introducing new concepts each week. This keeps training more fun and fresher than grinding out the same routine every day. That being said, some repetition is unavoidable!",{"type":725,"attrs":757,"content":758},{"level":739},[759],{"text":760,"type":731},"Learning new skills",{"type":733,"content":762},[763,765,771,779,784],{"text":764,"type":731},"When we are training on our own, if we don’t have the right coach or trainer, we don’t often have the benefit or motivation to learn new skills and techniques. Boxing training camps and coaches are not only focused on fine-tuning your current skills, but also want you to progress. The ",{"text":766,"type":731,"marks":767}," ",[768],{"type":769,"attrs":770},"styled",{"class":7},{"text":772,"type":731,"marks":773},"FightCamp",[774],{"type":775,"attrs":776},"link",{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=","_blank",{"text":780,"type":731,"marks":781},"  ",[782],{"type":769,"attrs":783},{"class":7},{"text":785,"type":731},"trainers can do this for you at home, too! Learning a skill alongside improving your health is a fantastic way to stay mentally engaged in the workout.",{"type":725,"attrs":787,"content":788},{"level":727},[789],{"text":790,"type":731},"How To Train",{"type":733,"content":792},[793],{"text":794,"type":731},"Boxing training camps are structured differently depending on the specifics of both the fighter and the opponent, but there are certain factors that are always the same in every fight camp:",{"type":725,"attrs":796,"content":797},{"level":739},[798,800],{"text":799,"type":731},"Train Like You Fight",{"type":801},"hard_break",{"type":803,"attrs":804},"blok",{"id":805,"body":806},"1fb3ab4d-650d-41a0-b49b-d9d6728891dc",[807],{"_uid":808,"image":809,"component":813},"i-da4933bd-f6ef-4e39-b849-e158c4fe048e",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},3348959,"Aaron Swenson Hitting a Punching Bag","https://a.storyblok.com/f/115220/1380x700/dd735a184b/aaron_swenson_hitting_a_punching_bag.jpg","content_image",{"type":733,"content":815},[816,818,822,828,830,834,840,844],{"text":817,"type":731},"This means that in a boxing fight camp there is an emphasis on, well, boxing. You generally don’t see athletes lifting a lot of heavy weights or doing much of any exercise that doesn’t have a direct impact on their fight performance. Instead, the focus is mostly on punching and ",{"text":766,"type":731,"marks":819},[820],{"type":769,"attrs":821},{"class":7},{"text":823,"type":731,"marks":824},"footwork exercises",[825],{"type":775,"attrs":826},{"href":827,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"text":829,"type":731},", as well as strengthening their ",{"text":766,"type":731,"marks":831},[832],{"type":769,"attrs":833},{"class":7},{"text":835,"type":731,"marks":836},"core",[837],{"type":775,"attrs":838},{"href":839,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{"text":780,"type":731,"marks":841},[842],{"type":769,"attrs":843},{"class":7},{"text":845,"type":731},"to withstand punishment from the opponent (this is how boxers get their “lean mean” look).",{"type":725,"attrs":847,"content":848},{"level":739},[849,851],{"text":850,"type":731},"Practical Cardio",{"type":801},{"type":803,"attrs":853},{"id":805,"body":854},[855],{"_uid":856,"image":857,"component":813},"i-2101bac5-ea10-4a30-b65e-feed890e021c",{"id":858,"alt":859,"name":7,"focus":48,"title":859,"filename":860,"copyright":7,"fieldtype":50},3348962,"Aaron Swenson Throwing Punches On a Heavy Bag","https://a.storyblok.com/f/115220/1380x700/665de81b06/aaron_swenson_throwing_punches_on_a_heavy_bag.jpg",{"type":733,"content":862},[863,865,869,875,879],{"text":864,"type":731},"A boxing match is not a 7 mile run. While cardio is important, boxing is mostly anaerobic. Generally, cardio training in boxing fight camps includes sprints, which have the added benefit of strengthening our legs, and high intensity punching bag workouts, which condition our arms and shoulders. We usually only mix in 2-3 long distance runs (3+ miles) each week. The running and ",{"text":766,"type":731,"marks":866},[867],{"type":769,"attrs":868},{"class":7},{"text":870,"type":731,"marks":871},"roadwork",[872],{"type":775,"attrs":873},{"href":874,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":780,"type":731,"marks":876},[877],{"type":769,"attrs":878},{"class":7},{"text":880,"type":731},"we do in the morning is usually about a mile or a mile and a half and is typically performed more as a warm-up jog than as a high-intensity run.",{"type":725,"attrs":882,"content":883},{"level":739},[884,886],{"text":885,"type":731},"Coaching",{"type":801},{"type":803,"attrs":888},{"id":805,"body":889},[890],{"_uid":891,"image":892,"component":813},"i-aeb51484-df2d-4cd9-9264-316f0c7f5aa1",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},3348964,"FightCamp Trainers Aaron Swenson & Flo Master","https://a.storyblok.com/f/115220/1380x700/816768863b/aaron_swenson_and_flo_master.jpg",{"type":733,"content":897},[898,900,904,908,912,914,918,924,928],{"text":899,"type":731},"Coaching seems like a given in a boxing training camp, but many people overlook how important proper coaching is. Having someone who is experienced to guide and lead you through a camp is imperative, and that’s true for recreational boxers as much as it is for competitive fighters. Luckily, ",{"text":766,"type":731,"marks":901},[902],{"type":769,"attrs":903},{"class":7},{"text":772,"type":731,"marks":905},[906],{"type":775,"attrs":907},{"href":777,"uuid":48,"anchor":48,"target":778,"linktype":48},{"text":780,"type":731,"marks":909},[910],{"type":769,"attrs":911},{"class":7},{"text":913,"type":731},"has your back with that. From tactics and ",{"text":766,"type":731,"marks":915},[916],{"type":769,"attrs":917},{"class":7},{"text":919,"type":731,"marks":920},"boxing technique",[921],{"type":775,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":780,"type":731,"marks":925},[926],{"type":769,"attrs":927},{"class":7},{"text":929,"type":731},"breakdowns to explanations on why you’re doing certain exercises is important so that you understand what you’re working on. The resources provided by FightCamp and the trainers cover everything you need to know for properly working out at home.",{"type":725,"attrs":931,"content":932},{"level":727},[933],{"text":934,"type":731},"Why You Should Go Through a Fight Camp",{"type":733,"content":936},[937,939,943,949,953,955,959,965],{"text":938,"type":731},"Fight camps are dynamic and engaging workout plans, and going through one feels like a solid step towards whatever fitness goal you are trying to reach, whether that's fighting ",{"text":766,"type":731,"marks":940},[941],{"type":769,"attrs":942},{"class":7},{"text":944,"type":731,"marks":945},"competitively",[946],{"type":775,"attrs":947},{"href":948,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-boxing-competitively",{"text":780,"type":731,"marks":950},[951],{"type":769,"attrs":952},{"class":7},{"text":954,"type":731},"or just getting in ",{"text":766,"type":731,"marks":956},[957],{"type":769,"attrs":958},{"class":7},{"text":960,"type":731,"marks":961},"awesome shape",[962],{"type":775,"attrs":963},{"href":964,"uuid":48,"anchor":48,"target":778,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"text":966,"type":731},". The “fight camp” is a tradition for a reason, and I strongly recommend that anyone who is even recreationally interested in boxing and training try one--even if it’s a modified version of a boxing training camp in your home gym.",{"type":733,"content":968},[969,971,977,979,985],{"text":970,"type":731},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":972,"type":731,"marks":973},"FightCamp App",[974],{"type":775,"attrs":975},{"href":976,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":978,"type":731}," and train with real fighters from the comfort of your own home with ",{"text":980,"type":731,"marks":981},"quality boxing equipment",[982],{"type":775,"attrs":983},{"href":984,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":986,"type":731},".",{"type":725,"attrs":988,"content":989},{"level":739},[990],{"text":991,"type":731},"Related Articles",{"type":733,"content":993},[994,1000,1001,1007,1008,1013,1014,1020,1021],{"text":995,"type":731,"marks":996},"How To Train Like a Heavyweight Boxer",[997],{"type":775,"attrs":998},{"href":999,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-heavyweight-boxer",{"type":801},{"text":1002,"type":731,"marks":1003},"Inside a Boxer's Mind: How To Mentally Prepare For a Fight",[1004],{"type":775,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/inside-a-boxer-s-mind-how-to-mentally-prepare-for-a-fight",{"type":801},{"text":1009,"type":731,"marks":1010},"How To Start Boxing Competitively",[1011],{"type":775,"attrs":1012},{"href":948,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":801},{"text":1015,"type":731,"marks":1016},"Life of a Boxer: How a Boxer Trains To Fight",[1017],{"type":775,"attrs":1018},{"href":1019,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/life-of-a-boxer-how-a-boxer-trains-to-fight",{"type":801},{"text":1022,"type":731,"marks":1023},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1024],{"type":775,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1028,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1033,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1034,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1029,"component":118,"meta_info":1030,"meta_title":7,"block_image":1031,"cover_image":1032,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-10-14 00:00","article",{"_uid":1038,"title":1039,"plugin":43,"description":1040},"d7c46f82-b72f-4fa8-8f8b-773d802f1d92","How To Train For a Fight | Boxing Fight Camps Explained","Boxers put a lot of effort into their boxing training to be effective fighters. Iain Mackenzie explains what a fight camp is and how you can train at home.",{"id":1042,"alt":657,"name":7,"focus":48,"title":657,"filename":1043,"copyright":7,"fieldtype":50},3348940,"https://a.storyblok.com/f/115220/2400x990/8683484143/fight-camps-how-to-train-like-a-pro-boxer-at-home.jpg",[],[],"fight-camps-how-to-train-like-a-pro-boxer-at-home","blogs/fight-camps-how-to-train-like-a-pro-boxer-at-home",-370,[],60887917,"ee6d18b1-aae3-4799-9e97-78973cd21717","2021-10-14T06:36:00.000Z",[],["Reactive",1055],[1056,1302,1523,1708,2048,2236],{"name":1057,"created_at":1058,"published_at":1059,"updated_at":1060,"id":1061,"uuid":1062,"content":1063,"slug":1293,"full_slug":1294,"sort_by_date":48,"position":1295,"tag_list":1296,"is_startpage":9,"parent_id":1050,"meta_data":48,"group_id":1298,"first_published_at":1299,"release_id":48,"lang":60,"path":1300,"alternates":1301,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1064,"faqs":1065,"title":1057,"topic":1086,"author":1101,"content":1102,"category":1277,"schedule":1285,"component":1036,"meta_info":1286,"cover_image":1289,"description":1288,"contributors":1292},"d9342cbc-2f33-448b-95cb-d9141a391216",[1066,1070,1074,1078,1082],{"_uid":1067,"answer":1068,"question":1069,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1071,"answer":1072,"question":1073,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1075,"answer":1076,"question":1077,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1079,"answer":1080,"question":1081,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1083,"answer":1084,"question":1085,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1087,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1099,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1100,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1088,"component":39,"meta_info":1096,"block_image":1097,"cover_image":1098,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1090,"component":118,"meta_info":1091,"meta_title":7,"block_image":1092,"cover_image":1093,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":722,"content":1103},[1104,1117,1121,1134,1138,1142,1155,1159,1163,1167,1184,1188,1192,1196,1212,1216,1221,1234,1238,1248,1260,1265],{"type":733,"content":1105},[1106,1108,1115],{"text":1107,"type":731},"FightCamp Trainer ",{"text":1109,"type":731,"marks":1110},"Coach PJ",[1111],{"type":775,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"custom":1114,"target":778,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1116,"type":731}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":733,"content":1118},[1119],{"text":1120,"type":731},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":803,"attrs":1122},{"id":1123,"body":1124},"d975e679-f879-4a04-b019-c5eb66b48e99",[1125],{"_uid":1126,"link":1127,"image":1129,"title":1131,"component":1133},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1128,"linktype":13,"fieldtype":14,"cached_url":1128},"https://youtu.be/G-4nuJefUcE",{"id":1130,"alt":1131,"name":7,"focus":48,"title":1131,"filename":1132,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":725,"attrs":1135,"content":1136},{"level":727},[1137],{"text":1069,"type":731},{"type":733,"content":1139},[1140],{"text":1141,"type":731},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":803,"attrs":1143},{"id":1144,"body":1145},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1146],{"url":1147,"_uid":1149,"image":1150,"component":813,"copyright_details":1154},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1151,"alt":1152,"name":7,"focus":48,"title":1152,"filename":1153,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":733,"content":1156},[1157],{"text":1158,"type":731},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":725,"attrs":1160,"content":1161},{"level":727},[1162],{"text":1073,"type":731},{"type":733,"content":1164},[1165],{"text":1166,"type":731},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":803,"attrs":1168},{"id":1144,"body":1169},[1170],{"url":1171,"_uid":1172,"image":1173,"component":813,"copyright_details":1177},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1174,"alt":1175,"name":7,"focus":48,"title":1175,"filename":1176,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1178],{"_uid":1179,"link":1180,"title":1182,"component":1183},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1181,"linktype":13,"fieldtype":14,"cached_url":1181},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":733,"content":1185},[1186],{"text":1187,"type":731},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":725,"attrs":1189,"content":1190},{"level":727},[1191],{"text":1077,"type":731},{"type":733,"content":1193},[1194],{"text":1195,"type":731},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":803,"attrs":1197},{"id":1144,"body":1198},[1199],{"url":1200,"_uid":1201,"image":1202,"component":813,"copyright_details":1206},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1203,"alt":1204,"name":7,"focus":48,"title":1204,"filename":1205,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1207],{"_uid":1208,"link":1209,"title":1211,"component":1183},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1210,"linktype":13,"fieldtype":14,"cached_url":1210},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":733,"content":1213},[1214],{"text":1215,"type":731},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":725,"attrs":1217,"content":1218},{"level":727},[1219],{"text":1220,"type":731},"Levels & Abilities",{"type":733,"content":1222},[1223,1225,1232],{"text":1224,"type":731},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1226,"type":731,"marks":1227},"sweet science",[1228],{"type":775,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"custom":1231,"target":778,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1233,"type":731},". ",{"type":725,"attrs":1235,"content":1236},{"level":727},[1237],{"text":1085,"type":731},{"type":803,"attrs":1239},{"id":1144,"body":1240},[1241],{"url":1242,"_uid":1243,"image":1244,"component":813,"copyright_details":1247},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1245,"alt":1152,"name":7,"focus":48,"title":1152,"filename":1246,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":733,"content":1249},[1250,1252,1258],{"text":1251,"type":731},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1253,"type":731,"marks":1254},"FightCamp app",[1255],{"type":775,"attrs":1256},{"href":976,"uuid":48,"anchor":48,"custom":1257,"target":778,"linktype":13},{},{"text":1259,"type":731},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":725,"attrs":1261,"content":1262},{"level":727},[1263],{"text":1264,"type":731},"Train Like a Fighter",{"type":733,"content":1266},[1267,1269,1275],{"text":1268,"type":731},"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":772,"type":731,"marks":1270},[1271],{"type":775,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":778,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1276,"type":731}," 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":1278,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1283,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1279,"component":118,"meta_info":1280,"meta_title":7,"block_image":1281,"cover_image":1282,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1287,"title":1057,"plugin":43,"description":1288},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1290,"alt":1057,"name":7,"focus":48,"title":1057,"filename":1291,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1297],"featured","2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z","training/{{story.slug}}",[],{"name":1303,"created_at":1304,"published_at":1305,"updated_at":1306,"id":1307,"uuid":1308,"content":1309,"slug":1517,"full_slug":1518,"sort_by_date":48,"position":1519,"tag_list":1520,"is_startpage":9,"parent_id":1050,"meta_data":48,"group_id":1521,"first_published_at":1305,"release_id":48,"lang":60,"path":1300,"alternates":1522,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1310,"faqs":1311,"title":1303,"topic":1328,"author":1343,"content":1344,"category":1498,"schedule":1506,"component":1036,"meta_info":1507,"cover_image":1511,"description":1515,"contributors":1516},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1312,1316,1320,1324],{"_uid":1313,"answer":1314,"question":1315,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1317,"answer":1318,"question":1319,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1321,"answer":1322,"question":1323,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1325,"answer":1326,"question":1327,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1329,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1341,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1342,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1330,"component":39,"meta_info":1338,"block_image":1339,"cover_image":1340,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1331,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1336,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1337,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1332,"component":118,"meta_info":1333,"meta_title":7,"block_image":1334,"cover_image":1335,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":722,"content":1345},[1346,1350,1364,1368,1373,1376,1381,1386,1390,1395,1399,1404,1408,1413,1417,1422,1436,1440,1444,1448,1452,1457,1461,1475,1479,1483,1494],{"type":733,"content":1347},[1348],{"text":1349,"type":731},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":733,"content":1351},[1352,1354,1362],{"text":1353,"type":731},"Running for boxers is a critical element of ",{"text":1355,"type":731,"marks":1356},"roadwork drills",[1357,1360],{"type":775,"attrs":1358},{"href":874,"uuid":48,"anchor":48,"custom":1359,"target":778,"linktype":13},{},{"type":1361},"underline",{"text":1363,"type":731}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":733,"content":1365},[1366],{"text":1367,"type":731},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":725,"attrs":1369,"content":1370},{"level":727},[1371],{"text":1372,"type":731},"Is Running Good for Boxing?",{"type":733,"content":1374},[1375],{"text":1314,"type":731},{"type":725,"attrs":1377,"content":1378},{"level":727},[1379],{"text":1380,"type":731},"Benefits of Running for Boxers",{"type":725,"attrs":1382,"content":1383},{"level":739},[1384],{"text":1385,"type":731},"Builds Endurance & Stamina",{"type":733,"content":1387},[1388],{"text":1389,"type":731},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":725,"attrs":1391,"content":1392},{"level":739},[1393],{"text":1394,"type":731},"Improves Cardiovascular System",{"type":733,"content":1396},[1397],{"text":1398,"type":731},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":725,"attrs":1400,"content":1401},{"level":739},[1402],{"text":1403,"type":731},"Strengthens Lower Body",{"type":733,"content":1405},[1406],{"text":1407,"type":731},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":725,"attrs":1409,"content":1410},{"level":739},[1411],{"text":1412,"type":731},"Teaches Discipline",{"type":733,"content":1414},[1415],{"text":1416,"type":731},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":725,"attrs":1418,"content":1419},{"level":739},[1420],{"text":1421,"type":731},"Enhances Mental Clarity",{"type":733,"content":1423},[1424,1426,1434],{"text":1425,"type":731},"Much like boxing, running can be a form of ",{"text":1427,"type":731,"marks":1428},"meditative movement",[1429,1433],{"type":775,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"custom":1432,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1361},{"text":1435,"type":731}," that clears your head and focuses your mind.",{"type":725,"attrs":1437,"content":1438},{"level":727},[1439],{"text":1323,"type":731},{"type":733,"content":1441},[1442],{"text":1443,"type":731},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":733,"content":1445},[1446],{"text":1447,"type":731},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":733,"content":1449},[1450],{"text":1451,"type":731},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":725,"attrs":1453,"content":1454},{"level":727},[1455],{"text":1456,"type":731},"How Long Should I Be Running for Boxing?",{"type":733,"content":1458},[1459],{"text":1460,"type":731},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":733,"content":1462},[1463,1465,1473],{"text":1464,"type":731},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1466,"type":731,"marks":1467},"10 minutes of running",[1468,1472],{"type":775,"attrs":1469},{"href":1470,"uuid":48,"anchor":48,"custom":1471,"target":778,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1361},{"text":1474,"type":731}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":733,"content":1476},[1477],{"text":1478,"type":731},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":725,"attrs":1480,"content":1481},{"level":727},[1482],{"text":1264,"type":731},{"type":733,"content":1484},[1485,1486,1492],{"text":1268,"type":731},{"text":772,"type":731,"marks":1487},[1488,1491],{"type":775,"attrs":1489},{"href":1273,"uuid":48,"anchor":48,"custom":1490,"target":778,"linktype":13},{},{"type":1361},{"text":1493,"type":731}," 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":733,"content":1495},[1496],{"text":1497,"type":731},"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":1499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1500,"component":118,"meta_info":1501,"meta_title":7,"block_image":1502,"cover_image":1503,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1508,"title":1509,"plugin":43,"description":1510},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1512,"alt":1513,"name":7,"focus":7,"title":1513,"filename":1514,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1297],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1524,"created_at":1525,"published_at":1526,"updated_at":1527,"id":1528,"uuid":1529,"content":1530,"slug":1701,"full_slug":1702,"sort_by_date":48,"position":1703,"tag_list":1704,"is_startpage":9,"parent_id":1050,"meta_data":48,"group_id":1705,"first_published_at":1706,"release_id":48,"lang":60,"path":1300,"alternates":1707,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1531,"faqs":1532,"title":1549,"topic":1550,"author":1565,"content":1566,"category":1685,"schedule":1693,"component":1036,"meta_info":1694,"cover_image":1697,"description":1696,"contributors":1700},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1533,1537,1541,1545],{"_uid":1534,"answer":1535,"question":1536,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1538,"answer":1539,"question":1540,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1542,"answer":1543,"question":1544,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1546,"answer":1547,"question":1548,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1551,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1563,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1564,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1552,"component":39,"meta_info":1560,"block_image":1561,"cover_image":1562,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1553,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1558,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1559,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1554,"component":118,"meta_info":1555,"meta_title":7,"block_image":1556,"cover_image":1557,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":722,"content":1567},[1568,1581,1586,1591,1603,1606,1611,1622,1625,1630,1641,1645,1649,1654,1667,1671,1681],{"type":733,"content":1569},[1570,1572,1579],{"text":1571,"type":731},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1573,"type":731,"marks":1574},"shadowboxing",[1575],{"type":775,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"custom":1578,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1580,"type":731}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":725,"attrs":1582,"content":1583},{"level":727},[1584],{"text":1585,"type":731},"Why You Should Practice Shadowboxing With Hand Weights",{"type":725,"attrs":1587,"content":1588},{"level":739},[1589],{"text":1590,"type":731},"1. Speed",{"type":803,"attrs":1592},{"id":1593,"body":1594},"58589914-3cf9-454d-8369-7218c807f59a",[1595],{"url":1596,"_uid":1597,"image":1598,"component":813,"copyright_details":1602},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1599,"alt":1600,"name":7,"focus":48,"title":1600,"filename":1601,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":733,"content":1604},[1605],{"text":1539,"type":731},{"type":725,"attrs":1607,"content":1608},{"level":739},[1609],{"text":1610,"type":731},"2. Arm Endurance",{"type":803,"attrs":1612},{"id":1593,"body":1613},[1614],{"url":1615,"_uid":1616,"image":1617,"component":813,"copyright_details":1621},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1618,"alt":1619,"name":7,"focus":48,"title":1619,"filename":1620,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":733,"content":1623},[1624],{"text":1543,"type":731},{"type":725,"attrs":1626,"content":1627},{"level":739},[1628],{"text":1629,"type":731},"3. Cardiovascular Conditioning",{"type":803,"attrs":1631},{"id":1593,"body":1632},[1633],{"url":1634,"_uid":1635,"image":1636,"component":813,"copyright_details":1640},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1637,"alt":1638,"name":7,"focus":48,"title":1638,"filename":1639,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":733,"content":1642},[1643],{"text":1644,"type":731},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":733,"content":1646},[1647],{"text":1648,"type":731},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":725,"attrs":1650,"content":1651},{"level":727},[1652],{"text":1653,"type":731},"Amp Up Your Training",{"type":733,"content":1655},[1656,1658,1665],{"text":1657,"type":731},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1659,"type":731,"marks":1660},"FightCamp Facebook Community",[1661],{"type":775,"attrs":1662},{"href":1663,"uuid":48,"anchor":48,"custom":1664,"target":778,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1666,"type":731}," and let me know.",{"type":725,"attrs":1668,"content":1669},{"level":727},[1670],{"text":1264,"type":731},{"type":733,"content":1672},[1673,1674,1679],{"text":1268,"type":731},{"text":772,"type":731,"marks":1675},[1676],{"type":775,"attrs":1677},{"href":1273,"uuid":48,"anchor":48,"custom":1678,"target":778,"linktype":13},{},{"text":1680,"type":731}," 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":733,"content":1682},[1683],{"text":1684,"type":731},"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":1686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1687,"component":118,"meta_info":1688,"meta_title":7,"block_image":1689,"cover_image":1690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1695,"title":1549,"plugin":43,"description":1696},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1698,"alt":1524,"name":7,"focus":48,"title":1524,"filename":1699,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1297],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1709,"created_at":1710,"published_at":1711,"updated_at":1712,"id":1713,"uuid":1714,"content":1715,"slug":2042,"full_slug":2043,"sort_by_date":48,"position":2044,"tag_list":2045,"is_startpage":9,"parent_id":1050,"meta_data":48,"group_id":2046,"first_published_at":1711,"release_id":48,"lang":60,"path":1300,"alternates":2047,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1716,"faqs":1717,"title":1709,"topic":1766,"author":1101,"content":1781,"category":2025,"schedule":2033,"component":1036,"meta_info":2034,"cover_image":2038,"description":2037,"contributors":2041},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1718,1722,1726,1730,1734,1738,1742,1746,1750,1754,1758,1762],{"_uid":1719,"answer":1720,"question":1721,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1723,"answer":1724,"question":1725,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1727,"answer":1728,"question":1729,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1731,"answer":1732,"question":1733,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1735,"answer":1736,"question":1737,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1739,"answer":1740,"question":1741,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1743,"answer":1744,"question":1745,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1747,"answer":1748,"question":1749,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1751,"answer":1752,"question":1753,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1755,"answer":1756,"question":1757,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1759,"answer":1760,"question":1761,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1763,"answer":1764,"question":1765,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1767,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1779,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1780,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1768,"component":39,"meta_info":1776,"block_image":1777,"cover_image":1778,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1769,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1774,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1775,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1770,"component":118,"meta_info":1771,"meta_title":7,"block_image":1772,"cover_image":1773,"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":722,"content":1782},[1783,1803,1813,1825,1830,1834,1845,1849,1865,1869,1874,1877,1881,1892,1904,1908,1911,1916,1927,1939,1943,1946,1951,1962,1966,1970,1974,1977,1982,1993,1997,2001,2005,2010,2014,2022],{"type":733,"content":1784},[1785,1787,1793,1795,1801],{"text":1786,"type":731},"Out of the ",{"text":1788,"type":731,"marks":1789},"six (6) basic punches",[1790],{"type":775,"attrs":1791},{"href":1792,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1794,"type":731}," in boxing, punch number one is the ",{"text":1796,"type":731,"marks":1797},"jab",[1798],{"type":775,"attrs":1799},{"href":1800,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1802,"type":731},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":733,"content":1804},[1805,1807,1811],{"text":1806,"type":731},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1109,"type":731,"marks":1808},[1809],{"type":775,"attrs":1810},{"href":1113,"uuid":48,"anchor":48,"target":778,"linktype":13},{"text":1812,"type":731}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":803,"attrs":1814},{"id":1815,"body":1816},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1817],{"_uid":1818,"link":1819,"image":1821,"title":1823,"component":1133},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1820,"linktype":13,"fieldtype":14,"cached_url":1820},"https://youtu.be/JM-8c3EqwZg",{"id":1822,"alt":1823,"name":7,"focus":48,"title":1823,"filename":1824,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":725,"attrs":1826,"content":1827},{"level":727},[1828],{"text":1829,"type":731},"5 Most Common Jab Mistakes",{"type":725,"attrs":1831,"content":1832},{"level":739},[1833],{"text":1729,"type":731},{"type":803,"attrs":1835},{"id":1815,"body":1836},[1837],{"url":1838,"_uid":1839,"image":1840,"component":813,"copyright_details":1844},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1841,"alt":1842,"name":7,"focus":48,"title":1842,"filename":1843,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":733,"content":1846},[1847],{"text":1848,"type":731},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1850,"content":1851},"bullet_list",[1852,1859],{"type":1853,"content":1854},"list_item",[1855],{"type":733,"content":1856},[1857],{"text":1858,"type":731},"While extending the arm to punch",{"type":1853,"content":1860},[1861],{"type":733,"content":1862},[1863],{"text":1864,"type":731},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":733,"content":1866},[1867],{"text":1868,"type":731},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":725,"attrs":1870,"content":1871},{"level":739},[1872],{"text":1873,"type":731},"How To Fix It:",{"type":733,"content":1875},[1876],{"text":1732,"type":731},{"type":725,"attrs":1878,"content":1879},{"level":739},[1880],{"text":1737,"type":731},{"type":803,"attrs":1882},{"id":1815,"body":1883},[1884],{"url":1885,"_uid":1886,"image":1887,"component":813,"copyright_details":1891},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1888,"alt":1889,"name":7,"focus":48,"title":1889,"filename":1890,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":733,"content":1893},[1894,1896,1902],{"text":1895,"type":731},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1897,"type":731,"marks":1898},"hook",[1899],{"type":775,"attrs":1900},{"href":1901,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1903,"type":731}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":725,"attrs":1905,"content":1906},{"level":739},[1907],{"text":1873,"type":731},{"type":733,"content":1909},[1910],{"text":1740,"type":731},{"type":725,"attrs":1912,"content":1913},{"level":739},[1914],{"text":1915,"type":731},"3. Pushing the Jab",{"type":803,"attrs":1917},{"id":1815,"body":1918},[1919],{"url":1920,"_uid":1921,"image":1922,"component":813,"copyright_details":1926},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1923,"alt":1924,"name":7,"focus":48,"title":1924,"filename":1925,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":733,"content":1928},[1929,1931,1937],{"text":1930,"type":731},"“Pushing the jab” means leaning into the punch. In your ",{"text":1932,"type":731,"marks":1933},"boxing stance",[1934],{"type":775,"attrs":1935},{"href":1936,"uuid":48,"anchor":48,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1938,"type":731},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":725,"attrs":1940,"content":1941},{"level":739},[1942],{"text":1873,"type":731},{"type":733,"content":1944},[1945],{"text":1748,"type":731},{"type":725,"attrs":1947,"content":1948},{"level":739},[1949],{"text":1950,"type":731},"4. Flaring Your Elbows",{"type":803,"attrs":1952},{"id":1815,"body":1953},[1954],{"url":1955,"_uid":1956,"image":1957,"component":813,"copyright_details":1961},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1958,"alt":1959,"name":7,"focus":48,"title":1959,"filename":1960,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":733,"content":1963},[1964],{"text":1965,"type":731},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":733,"content":1967},[1968],{"text":1969,"type":731},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":725,"attrs":1971,"content":1972},{"level":739},[1973],{"text":1873,"type":731},{"type":733,"content":1975},[1976],{"text":1756,"type":731},{"type":725,"attrs":1978,"content":1979},{"level":739},[1980],{"text":1981,"type":731},"5. Not Jabbing Enough",{"type":803,"attrs":1983},{"id":1815,"body":1984},[1985],{"url":1986,"_uid":1987,"image":1988,"component":813,"copyright_details":1992},{"id":7,"url":7,"linktype":1148,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1989,"alt":1990,"name":7,"focus":48,"title":1990,"filename":1991,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":733,"content":1994},[1995],{"text":1996,"type":731},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":725,"attrs":1998,"content":1999},{"level":739},[2000],{"text":1873,"type":731},{"type":733,"content":2002},[2003],{"text":2004,"type":731},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":725,"attrs":2006,"content":2007},{"level":727},[2008],{"text":2009,"type":731},"Keep On Jabbing",{"type":733,"content":2011},[2012],{"text":2013,"type":731},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":733,"content":2015},[2016,2017,2021],{"text":1268,"type":731},{"text":772,"type":731,"marks":2018},[2019],{"type":775,"attrs":2020},{"href":1273,"uuid":48,"anchor":48,"target":778,"linktype":13},{"text":1680,"type":731},{"type":733,"content":2023},[2024],{"text":1684,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2026,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2027,"component":118,"meta_info":2028,"meta_title":7,"block_image":2029,"cover_image":2030,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2035,"title":2036,"plugin":43,"description":2037},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2039,"alt":1709,"name":7,"focus":48,"title":1709,"filename":2040,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1297],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2049,"created_at":2050,"published_at":2051,"updated_at":2052,"id":2053,"uuid":2054,"content":2055,"slug":2229,"full_slug":2230,"sort_by_date":48,"position":2231,"tag_list":2232,"is_startpage":9,"parent_id":1050,"meta_data":48,"group_id":2233,"first_published_at":2234,"release_id":48,"lang":60,"path":1300,"alternates":2235,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2056,"faqs":2057,"title":2074,"topic":2075,"author":704,"content":2090,"category":2210,"schedule":2218,"component":1036,"meta_info":2219,"cover_image":2223,"description":2227,"contributors":2228},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2058,2062,2066,2070],{"_uid":2059,"answer":2060,"question":2061,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2063,"answer":2064,"question":2065,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2067,"answer":2068,"question":2069,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2071,"answer":2072,"question":2073,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2076,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2088,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2077,"component":39,"meta_info":2085,"block_image":2086,"cover_image":2087,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2078,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2083,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2079,"component":118,"meta_info":2080,"meta_title":7,"block_image":2081,"cover_image":2082,"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":722,"content":2091},[2092,2105,2109,2120,2133,2137,2146,2150,2154,2163,2176,2181,2194,2198,2207],{"type":733,"content":2093},[2094,2096,2103],{"text":2095,"type":731},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2097,"type":731,"marks":2098},"Muhammad Ali",[2099],{"type":775,"attrs":2100},{"href":2101,"uuid":48,"anchor":48,"custom":2102,"target":778,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2104,"type":731}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":725,"attrs":2106,"content":2107},{"level":727},[2108],{"text":2065,"type":731},{"type":803,"attrs":2110},{"id":2111,"body":2112},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2113],{"url":7,"_uid":2114,"image":2115,"component":813,"copyright_details":2119},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2116,"alt":2117,"name":7,"focus":7,"title":2117,"filename":2118,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":733,"content":2121},[2122,2124,2131],{"text":2123,"type":731},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2125,"type":731,"marks":2126},"Manny Pacquiao",[2127],{"type":775,"attrs":2128},{"href":2129,"uuid":48,"anchor":48,"custom":2130,"target":778,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2132,"type":731},". His punches have great technique and flow well, naturally building momentum.",{"type":725,"attrs":2134,"content":2135},{"level":727},[2136],{"text":2069,"type":731},{"type":803,"attrs":2138},{"id":2111,"body":2139},[2140],{"url":7,"_uid":2141,"image":2142,"component":813,"copyright_details":2145},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2143,"alt":2117,"name":7,"focus":7,"title":2117,"filename":2144,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":733,"content":2147},[2148],{"text":2149,"type":731},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":725,"attrs":2151,"content":2152},{"level":727},[2153],{"text":2073,"type":731},{"type":803,"attrs":2155},{"id":2111,"body":2156},[2157],{"url":7,"_uid":2158,"image":2159,"component":813,"copyright_details":2162},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2160,"alt":2117,"name":7,"focus":7,"title":2117,"filename":2161,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":733,"content":2164},[2165,2167,2174],{"text":2166,"type":731},"In boxing movies, you will often hear boxers ‘",{"text":2168,"type":731,"marks":2169},"hiss",[2170],{"type":775,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"custom":2173,"target":778,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2175,"type":731},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":725,"attrs":2177,"content":2178},{"level":727},[2179],{"text":2180,"type":731},"The Takeaway",{"type":733,"content":2182},[2183,2185,2192],{"text":2184,"type":731},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2186,"type":731,"marks":2187},"breathing",[2188],{"type":775,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"custom":2191,"target":778,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2193,"type":731}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":725,"attrs":2195,"content":2196},{"level":727},[2197],{"text":1264,"type":731},{"type":733,"content":2199},[2200,2201,2206],{"text":1268,"type":731},{"text":772,"type":731,"marks":2202},[2203],{"type":775,"attrs":2204},{"href":1273,"uuid":48,"anchor":48,"custom":2205,"target":778,"linktype":13},{},{"text":1680,"type":731},{"type":733,"content":2208},[2209],{"text":1497,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2211,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2216,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2212,"component":118,"meta_info":2213,"meta_title":7,"block_image":2214,"cover_image":2215,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2220,"title":2221,"plugin":43,"description":2222},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2224,"alt":2225,"name":7,"focus":7,"title":2225,"filename":2226,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1297],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2237,"created_at":2238,"published_at":2239,"updated_at":2240,"id":2241,"uuid":2242,"content":2243,"slug":2496,"full_slug":2497,"sort_by_date":48,"position":2498,"tag_list":2499,"is_startpage":9,"parent_id":1050,"meta_data":48,"group_id":2500,"first_published_at":2239,"release_id":48,"lang":60,"path":1300,"alternates":2501,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2244,"faqs":2245,"title":2237,"topic":2266,"author":1343,"content":2281,"category":2477,"schedule":2485,"component":1036,"meta_info":2486,"cover_image":2490,"description":2494,"contributors":2495},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2246,2250,2254,2258,2262],{"_uid":2247,"answer":2248,"question":2249,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2251,"answer":2252,"question":2253,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2255,"answer":2256,"question":2257,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2259,"answer":2260,"question":2261,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2263,"answer":2264,"question":2265,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2267,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2279,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2268,"component":39,"meta_info":2276,"block_image":2277,"cover_image":2278,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2269,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2274,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2275,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2270,"component":118,"meta_info":2271,"meta_title":7,"block_image":2272,"cover_image":2273,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2282},[2283,2297,2301,2305,2309,2313,2317,2320,2325,2330,2344,2349,2353,2358,2362,2367,2381,2385,2389,2401,2415,2419,2423,2437,2442,2446,2460,2464,2474],{"type":733,"content":2284},[2285,2287,2295],{"text":2286,"type":731},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2288,"type":731,"marks":2289},"interval training",[2290,2294],{"type":775,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"custom":2293,"target":778,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1361},{"text":2296,"type":731}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":733,"content":2298},[2299],{"text":2300,"type":731},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":725,"attrs":2302,"content":2303},{"level":727},[2304],{"text":2249,"type":731},{"type":733,"content":2306},[2307],{"text":2308,"type":731},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":733,"content":2310},[2311],{"text":2312,"type":731},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":725,"attrs":2314,"content":2315},{"level":727},[2316],{"text":2253,"type":731},{"type":733,"content":2318},[2319],{"text":2252,"type":731},{"type":725,"attrs":2321,"content":2322},{"level":727},[2323],{"text":2324,"type":731},"Unique Benefits of HIIT",{"type":725,"attrs":2326,"content":2327},{"level":739},[2328],{"text":2329,"type":731},"Maximum Effectiveness in Less Time",{"type":733,"content":2331},[2332,2334,2342],{"text":2333,"type":731},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2335,"type":731,"marks":2336},"25-30% more calories",[2337,2341],{"type":775,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"custom":2340,"target":778,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1361},{"text":2343,"type":731}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":725,"attrs":2345,"content":2346},{"level":739},[2347],{"text":2348,"type":731},"Tones Muscle",{"type":733,"content":2350},[2351],{"text":2352,"type":731},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":725,"attrs":2354,"content":2355},{"level":739},[2356],{"text":2357,"type":731},"Adds Variety",{"type":733,"content":2359},[2360],{"text":2361,"type":731},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":725,"attrs":2363,"content":2364},{"level":739},[2365],{"text":2366,"type":731},"Improves Cardiovascular Health",{"type":733,"content":2368},[2369,2371,2379],{"text":2370,"type":731},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2372,"type":731,"marks":2373},"greater improvements in blood pressure",[2374,2378],{"type":775,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":778,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1361},{"text":2380,"type":731}," and blood sugar than moderate-intensity workouts. ",{"type":725,"attrs":2382,"content":2383},{"level":727},[2384],{"text":2261,"type":731},{"type":733,"content":2386},[2387],{"text":2388,"type":731},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":733,"content":2390},[2391,2393,2399],{"text":2392,"type":731},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":870,"type":731,"marks":2394},[2395,2398],{"type":775,"attrs":2396},{"href":874,"uuid":48,"anchor":48,"custom":2397,"target":778,"linktype":13},{},{"type":1361},{"text":2400,"type":731},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":733,"content":2402},[2403,2405,2413],{"text":2404,"type":731},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2406,"type":731,"marks":2407},"HIIT jump rope workout",[2408,2412],{"type":775,"attrs":2409},{"href":2410,"uuid":48,"anchor":48,"custom":2411,"target":778,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1361},{"text":2414,"type":731}," for a full-body cardio blast in just minutes.",{"type":725,"attrs":2416,"content":2417},{"level":727},[2418],{"text":2265,"type":731},{"type":733,"content":2420},[2421],{"text":2422,"type":731},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":733,"content":2424},[2425,2427,2435],{"text":2426,"type":731},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2428,"type":731,"marks":2429},"10 minutes of HIIT boxing",[2430,2434],{"type":775,"attrs":2431},{"href":2432,"uuid":48,"anchor":48,"custom":2433,"target":778,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1361},{"text":2436,"type":731}," and feel the difference with just one workout.",{"type":725,"attrs":2438,"content":2439},{"level":727},[2440],{"text":2441,"type":731},"Hit With HIIT",{"type":733,"content":2443},[2444],{"text":2445,"type":731},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":733,"content":2447},[2448,2450,2458],{"text":2449,"type":731},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2451,"type":731,"marks":2452},"FightCamp’s extensive library of HIIT workouts",[2453,2457],{"type":775,"attrs":2454},{"href":2455,"uuid":48,"anchor":48,"custom":2456,"target":778,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1361},{"text":2459,"type":731},"!",{"type":725,"attrs":2461,"content":2462},{"level":727},[2463],{"text":1264,"type":731},{"type":733,"content":2465},[2466,2467,2473],{"text":1268,"type":731},{"text":772,"type":731,"marks":2468},[2469,2472],{"type":775,"attrs":2470},{"href":1273,"uuid":48,"anchor":48,"custom":2471,"target":778,"linktype":13},{},{"type":1361},{"text":1680,"type":731},{"type":733,"content":2475},[2476],{"text":1497,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2478,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2483,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2479,"component":118,"meta_info":2480,"meta_title":7,"block_image":2481,"cover_image":2482,"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":2487,"title":2488,"plugin":43,"description":2489},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2491,"alt":2492,"name":7,"focus":7,"title":2492,"filename":2493,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1297],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1036,"created_at":2503,"published_at":2504,"updated_at":2505,"id":2506,"uuid":2507,"content":2508,"slug":1036,"full_slug":2529,"sort_by_date":48,"position":446,"tag_list":2530,"is_startpage":9,"parent_id":2531,"meta_data":48,"group_id":2532,"first_published_at":2533,"release_id":48,"lang":60,"path":7,"alternates":2534,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2509,"component":2510,"meta_info":2511,"custom_content_list":2513},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2512,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2514,2519,2524],{"_uid":2515,"label":2516,"value":2517,"dev_id":2518,"component":731},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2520,"label":2521,"value":2522,"dev_id":2523,"component":731},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2525,"label":2526,"value":2527,"dev_id":2528,"component":731},"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",[],1785892841123]