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Growing up for Flo was not easy. He didn’t have a father figure, and as a young boy, he was constantly bullied and beaten up. His childhood was difficult, until one day, Flo figured out how he would stop the bullying: he would dance.\n\nFor more about Flo Master, read this article.","Who is FightCamp Trainer Flo Master?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"6cda13f1-b722-43ec-a7bc-715df1e33017","The lightbulb moment for Flo occurred when he realized that all of the popular guys in his school were dancers. He thought to himself, “maybe I need to start dancing.” Once he started to learn how to dance, the bullying stopped, and his former bullies started to protect him. Not only was dance proving to be a way for him to stop the bullying, but he soon realized that dancing made him feel alive. He fell in love with it, and more importantly, he fell in love with the way it made other people feel.\n\nAs time progressed, Flo started to master dance moves, despite never being formally taught, by watching the best dancer in all of Gaithersburg and soon his idol became his dance rival. The next thing he knew, the original b-boy crew from NYC, the Rock Steady Crew, came down to judge a competition that Flo was in. He instantly knew that he needed to be a part of their group, so every other week, Flo would travel up to New York City to battle it out against, and learn from some of the best dancers in the world. Flo’s hard work and dedication were about to pay off.","How did dance impact Flo Master?",{"_uid":676,"answer":677,"question":678,"component":670},"ef8c3486-a860-4dd5-8cd6-e8156bd76c4d","After years of learning from the best, pop star Usher invited Flo and his crew to audition for his music video “My Way.” Initially, it was to be a dance-off battle with crews split up, but Flo noticed that everyone kept ganging up on his crew. He decided to take matters into his own hands, jumped sides, and started battling everyone. His tenacious, protective mentality got the attention of Usher, and the rest, as they say, is history.\n\nThis was a defining moment in Flo’s life. “Usher changed my life.” Flo was at the top of his career performing with stars like Ciara, Jennifer Lopez, and Will Smith, and life couldn’t be better, but there was still something that Flo was missing. Sure, he had gotten accolades and acceptance, but he still wanted to learn how to defend himself. Flo took to martial arts and boxing to fix that.","How did Usher impact Flo Master's life?",{"_uid":680,"answer":681,"question":682,"component":670},"63ffacd1-1230-4efb-be49-e25373a7ac90","Mastering different types of martial arts takes years and years of dedicated practice. One of the best ways to learn is to look at the best. Enter Anderson “The Spider” Silva. One day, Flo got a phone call from one of his boys who told him to get down to the warehouse where they practiced. When he arrived, he found Anderson Silva in the cage. Right before Silva started to spar with his partner, he pushed his sparring partner away, pointed to Flo, and said “I go with him.” As Flo likes to tell it, “that was the best (explicit)-whooping that I ever took in my life.” Once the ‘beating’ was over with, the two were practically family. Everything was finally coming full circle.","How did FightCamp Trainer Flo Master discover boxing?",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":684,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"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":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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":113,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"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":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":723,"content":724},"doc",[725,739,749,754,768,774,786,798,804,814,826,845,851,861,864,870,879,891,895,900],{"type":726,"attrs":727},"blok",{"id":728,"body":729},"5b2d88f6-6216-4a02-a4f9-8f2a8f517e49",[730],{"_uid":731,"link":732,"image":734,"title":736,"component":738},"i-0bbad188-c2c0-422c-bd23-5058258bd5c4",{"id":7,"url":733,"linktype":13,"fieldtype":14,"cached_url":733},"https://youtu.be/QHq0YpW9Rtg",{"id":735,"alt":736,"name":7,"focus":48,"title":736,"filename":737,"copyright":7,"fieldtype":50},3684013,"Meet Your FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/1244x700/7eb0f8e735/trainer_spotlight_flo_master_youtube.png","image_video_link",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744,746],{"type":745},"hard_break",{"text":747,"type":748},"Discovering Dance","text",{"type":750,"content":751},"paragraph",[752],{"text":753,"type":748},"Jerry Wayne Randolph, Jr. (aka Flo Master) was born and raised in Gaithersburg, Maryland. Growing up for Flo was not easy. He didn’t have a father figure, and as a young boy, he was constantly bullied and beaten up. His childhood was difficult, until one day, Flo figured out how he would stop the bullying: he would dance.",{"type":750,"content":755},[756,758,766],{"text":757,"type":748},"The lightbulb moment for Flo occurred when he realized that all of the popular guys in his school were dancers. He thought to himself, “maybe I need to start dancing.” Once he started to learn how to dance, the bullying stopped, and his former bullies started to protect him. Not only was dance proving to be a way for him to stop the bullying, but he soon realized that ",{"text":759,"type":748,"marks":760},"dancing",[761],{"type":762,"attrs":763},"link",{"href":764,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers","_blank",{"text":767,"type":748}," made him feel alive. He fell in love with it, and more importantly, he fell in love with the way it made other people feel.",{"type":740,"attrs":769,"content":770},{"level":742},[771,773],{"text":772,"type":748},"The Transformative Power of Dance",{"type":745},{"type":726,"attrs":775},{"id":776,"body":777},"f331bd3d-964f-4165-8077-f756d6ae1513",[778],{"_uid":779,"image":780,"component":784,"copyright_details":785},"i-16e651bf-3099-4484-8d99-10907a7f2692",{"id":781,"alt":782,"name":7,"focus":48,"title":782,"filename":783,"copyright":7,"fieldtype":50},3683936,"B-Boy Flo Master","https://a.storyblok.com/f/115220/1100x1100/a16056f462/b-boy_flo_master.png","content_image",[],{"type":750,"content":787},[788,790,796],{"text":789,"type":748},"As time progressed, Flo started to master ",{"text":791,"type":748,"marks":792},"dance",[793],{"type":762,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-dancing-influenced-my-style-as-a-fighter",{"text":797,"type":748}," moves, despite never being formally taught, by watching the best dancer in all of Gaithersburg and soon his idol became his dance rival. The next thing he knew, the original b-boy crew from NYC, the Rock Steady Crew, came down to judge a competition that Flo was in. He instantly knew that he needed to be a part of their group, so every other week, Flo would travel up to New York City to battle it out and learn from some of the best dancers in the world. Flo’s hard work and dedication were about to pay off.",{"type":740,"attrs":799,"content":800},{"level":742},[801,803],{"text":802,"type":748},"Flo and Usher",{"type":745},{"type":726,"attrs":805},{"id":776,"body":806},[807],{"_uid":808,"image":809,"component":784,"copyright_details":813},"i-404b6081-8806-449b-ba4f-7ae4a65fbb16",{"id":810,"alt":811,"name":7,"focus":48,"title":811,"filename":812,"copyright":7,"fieldtype":50},3683795,"Usher & Flo Master","https://a.storyblok.com/f/115220/1100x1100/578e217f14/usher_flo_master.png",[],{"type":750,"content":815},[816,818,824],{"text":817,"type":748},"After years of learning from the best, pop star ",{"text":819,"type":748,"marks":820},"Usher",[821],{"type":762,"attrs":822},{"href":823,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/fight-news/7-male-celebrities-who-love-to-box",{"text":825,"type":748}," invited Flo and his crew to audition for his music video “My Way.” Initially, it was to be a dance-off battle with crews split up, but Flo noticed that everyone kept ganging up on his crew. He decided to take matters into his own hands, jumped sides, and started battling everyone. His tenacious, protective mentality got the attention of Usher, and the rest, as they say, is history. This was a defining moment in Flo’s life. “Usher changed my life.” Their bond has stayed strong since that moment that has carried over from performances to boxing and martial arts training and overall true friendship.",{"type":750,"content":827},[828,830,836,838,843],{"text":829,"type":748},"Flo was at the top of his career performing with stars like Ciara, ",{"text":831,"type":748,"marks":832},"Jennifer Lopez",[833],{"type":762,"attrs":834},{"href":835,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/fight-news/female-celebrities-who-swear-by-boxing",{"text":837,"type":748},", and Will Smith, and life couldn’t be better, but there was still something that Flo was missing. Sure, he had gotten accolades and acceptance, but he still wanted to learn how to defend himself. Flo took to martial arts and ",{"text":179,"type":748,"marks":839},[840],{"type":762,"attrs":841},{"href":842,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{"text":844,"type":748}," to fix that.",{"type":740,"attrs":846,"content":847},{"level":742},[848,850],{"text":849,"type":748},"Boxing Begins",{"type":745},{"type":726,"attrs":852},{"id":776,"body":853},[854],{"_uid":855,"image":856,"component":784,"copyright_details":860},"i-28e9bf14-bf59-4b30-9394-944789b30b7f",{"id":857,"alt":858,"name":7,"focus":48,"title":858,"filename":859,"copyright":7,"fieldtype":50},3699103,"Flo Master with Anderson \"The Spider\" Silva and Usher","https://a.storyblok.com/f/115220/1100x1100/f287ddd4d0/flo-master_anderson-silva_usher.png",[],{"type":750,"content":862},[863],{"text":681,"type":748},{"type":740,"attrs":865,"content":866},{"level":742},[867,869],{"text":868,"type":748},"Dancing and Boxing To Combat Bullying",{"type":745},{"type":726,"attrs":871},{"id":776,"body":872},[873],{"_uid":874,"image":875,"component":784,"copyright_details":878},"i-c1b03c01-18ab-4cb4-8a60-a9da4668a33f",{"id":876,"alt":710,"name":7,"focus":48,"title":710,"filename":877,"copyright":7,"fieldtype":50},3683955,"https://a.storyblok.com/f/115220/1100x1100/6804820e4e/fightcamp_trainer_flo_master.png",[],{"type":750,"content":880},[881,883,889],{"text":882,"type":748},"Everything came back to bullying for Flo. He always told himself that one day, once he made it big, he would give back. “When I’m at the top, I’m gonna make sure I do what I want people to do to me when I was down at the bottom.” It's because of that mentality that Flo is one of the founding ",{"text":884,"type":748,"marks":885},"FightCamp Trainers",[886],{"type":762,"attrs":887},{"href":888,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":890,"type":748},". Now, he has a loving family, friends, and an incredible team around him that inspire those from all walks of life. He is truly able to take his passion for teaching others, and his exuberant energy to millions across the globe through his virtual boxing and martial arts classes, videos, and more.",{"type":750,"content":892},[893],{"text":894,"type":748},"“I feel that when I change somebody’s life then that's changing my life…what else more can you ask for?” Well said Flo, well said!",{"type":740,"attrs":896,"content":897},{"level":742},[898],{"text":899,"type":748},"Embrace Your Inner Dancer (and Fighter!)",{"type":750,"content":901},[902,904,910],{"text":903,"type":748},"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":905,"type":748,"marks":906},"FightCamp App",[907],{"type":762,"attrs":908},{"href":909,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":911,"type":748}," and train with real fighters like Flo from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":913,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":918,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":919,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":914,"component":118,"meta_info":915,"meta_title":7,"block_image":916,"cover_image":917,"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},[],[],"2022-03-02 00:00","article",{"_uid":923,"title":657,"plugin":43,"description":924},"247d5127-4582-4aa2-9f8a-103f59f9ff72","From humble beginnings, to dancing with Usher, to boxing and martial arts, FightCamp Trainer Flo Master shares his journey to becoming a true inspiration.",{"id":926,"alt":657,"name":7,"focus":48,"title":657,"filename":927,"copyright":7,"fieldtype":50},3683778,"https://a.storyblok.com/f/115220/2400x990/1dca8dd391/fightcamp-trainer-spotlight-flo-master.png",[],"fightcamp-trainer-spotlight-flo-master","blogs/fightcamp-trainer-spotlight-flo-master",-3540,[933],"featured",60887917,"48ca1173-3356-4acc-8093-50a360aecd27","2022-03-02T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",940],[941,1180,1361,1704,1940,2162],{"name":942,"created_at":943,"published_at":944,"updated_at":945,"id":946,"uuid":947,"content":948,"slug":1173,"full_slug":1174,"sort_by_date":48,"position":1175,"tag_list":1176,"is_startpage":9,"parent_id":934,"meta_data":48,"group_id":1177,"first_published_at":1178,"release_id":48,"lang":60,"path":937,"alternates":1179,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":949,"faqs":950,"title":942,"topic":971,"author":986,"content":987,"category":1155,"schedule":1163,"component":921,"meta_info":1164,"cover_image":1168,"description":1167,"contributors":1172},"730cf49f-aa02-410f-a65e-8aace6716e4f",[951,955,959,963,967],{"_uid":952,"answer":953,"question":954,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":956,"answer":957,"question":958,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":960,"answer":961,"question":962,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":964,"answer":965,"question":966,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":968,"answer":969,"question":970,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":972,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":984,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":973,"component":39,"meta_info":981,"block_image":982,"cover_image":983,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":974,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":979,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":975,"component":118,"meta_info":976,"meta_title":7,"block_image":977,"cover_image":978,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":723,"content":988},[989,993,997,1001,1014,1018,1022,1027,1040,1053,1058,1069,1073,1095,1100,1111,1124,1129,1133,1138,1151],{"type":750,"content":990},[991],{"text":992,"type":748},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":750,"content":994},[995],{"text":996,"type":748},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":740,"attrs":998,"content":999},{"level":742},[1000],{"text":954,"type":748},{"type":750,"content":1002},[1003,1005,1012],{"text":1004,"type":748},"According to the ",{"text":1006,"type":748,"marks":1007},"Mayo Clinic",[1008],{"type":762,"attrs":1009},{"href":1010,"uuid":48,"anchor":48,"custom":1011,"target":765,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1013,"type":748},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":750,"content":1015},[1016],{"text":1017,"type":748},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":750,"content":1019},[1020],{"text":1021,"type":748},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":740,"attrs":1023,"content":1024},{"level":742},[1025],{"text":1026,"type":748},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":726,"attrs":1028},{"id":1029,"body":1030},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1031],{"url":1032,"_uid":1034,"image":1035,"component":784,"copyright_details":1039},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1036,"alt":1037,"name":7,"focus":48,"title":1037,"filename":1038,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":750,"content":1041},[1042,1044,1051],{"text":1043,"type":748},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1045,"type":748,"marks":1046},"burn more calories",[1047],{"type":762,"attrs":1048},{"href":1049,"uuid":48,"anchor":48,"custom":1050,"target":765,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1052,"type":748}," even after you’re done working out.",{"type":740,"attrs":1054,"content":1055},{"level":742},[1056],{"text":1057,"type":748},"Kickboxing Is A Full Body Workout",{"type":726,"attrs":1059},{"id":1029,"body":1060},[1061],{"url":1062,"_uid":1063,"image":1064,"component":784,"copyright_details":1068},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1065,"alt":1066,"name":7,"focus":48,"title":1066,"filename":1067,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":750,"content":1070},[1071],{"text":1072,"type":748},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":750,"content":1074},[1075,1077,1084,1086,1093],{"text":1076,"type":748},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1078,"type":748,"marks":1079},"all-level lower body workout",[1080],{"type":762,"attrs":1081},{"href":1082,"uuid":48,"anchor":48,"custom":1083,"target":765,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1085,"type":748}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1087,"type":748,"marks":1088},"upper body workout",[1089],{"type":762,"attrs":1090},{"href":1091,"uuid":48,"anchor":48,"custom":1092,"target":765,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1094,"type":748}," led by Flo Master.",{"type":740,"attrs":1096,"content":1097},{"level":742},[1098],{"text":1099,"type":748},"Boxing Can Be Low-Impact",{"type":726,"attrs":1101},{"id":1029,"body":1102},[1103],{"url":1104,"_uid":1105,"image":1106,"component":784,"copyright_details":1110},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1107,"alt":1108,"name":7,"focus":48,"title":1108,"filename":1109,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":750,"content":1112},[1113,1115,1122],{"text":1114,"type":748},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1116,"type":748,"marks":1117},"shadowboxing",[1118],{"type":762,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"custom":1121,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1123,"type":748}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":740,"attrs":1125,"content":1126},{"level":742},[1127],{"text":1128,"type":748},"Kick Boring Cardio To The Curb",{"type":750,"content":1130},[1131],{"text":1132,"type":748},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":740,"attrs":1134,"content":1135},{"level":742},[1136],{"text":1137,"type":748},"Train Like a Fighter",{"type":750,"content":1139},[1140,1142,1149],{"text":1141,"type":748},"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":1143,"type":748,"marks":1144},"FightCamp",[1145],{"type":762,"attrs":1146},{"href":1147,"uuid":48,"anchor":48,"custom":1148,"target":765,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1150,"type":748}," 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":750,"content":1152},[1153],{"text":1154,"type":748},"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":1156,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1161,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1157,"component":118,"meta_info":1158,"meta_title":7,"block_image":1159,"cover_image":1160,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1165,"title":1166,"plugin":43,"description":1167},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1169,"alt":1170,"name":7,"focus":48,"title":1170,"filename":1171,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[933],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1181,"created_at":1182,"published_at":1183,"updated_at":1184,"id":1185,"uuid":1186,"content":1187,"slug":1354,"full_slug":1355,"sort_by_date":48,"position":1356,"tag_list":1357,"is_startpage":9,"parent_id":934,"meta_data":48,"group_id":1358,"first_published_at":1359,"release_id":48,"lang":60,"path":937,"alternates":1360,"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":1188,"faqs":1189,"title":1206,"topic":1207,"author":704,"content":1222,"category":1338,"schedule":1346,"component":921,"meta_info":1347,"cover_image":1350,"description":1349,"contributors":1353},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1190,1194,1198,1202],{"_uid":1191,"answer":1192,"question":1193,"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":1195,"answer":1196,"question":1197,"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":1199,"answer":1200,"question":1201,"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":1203,"answer":1204,"question":1205,"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":1208,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1220,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1209,"component":39,"meta_info":1217,"block_image":1218,"cover_image":1219,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1210,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1211,"component":118,"meta_info":1212,"meta_title":7,"block_image":1213,"cover_image":1214,"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":723,"content":1223},[1224,1235,1240,1246,1258,1261,1266,1277,1280,1285,1296,1300,1304,1309,1322,1326,1335],{"type":750,"content":1225},[1226,1228,1233],{"text":1227,"type":748},"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":1116,"type":748,"marks":1229},[1230],{"type":762,"attrs":1231},{"href":1120,"uuid":48,"anchor":48,"custom":1232,"target":765,"linktype":13},{},{"text":1234,"type":748}," 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":740,"attrs":1236,"content":1237},{"level":742},[1238],{"text":1239,"type":748},"Why You Should Practice Shadowboxing With Hand Weights",{"type":740,"attrs":1241,"content":1243},{"level":1242},3,[1244],{"text":1245,"type":748},"1. Speed",{"type":726,"attrs":1247},{"id":1248,"body":1249},"58589914-3cf9-454d-8369-7218c807f59a",[1250],{"url":1251,"_uid":1252,"image":1253,"component":784,"copyright_details":1257},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1254,"alt":1255,"name":7,"focus":48,"title":1255,"filename":1256,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":750,"content":1259},[1260],{"text":1196,"type":748},{"type":740,"attrs":1262,"content":1263},{"level":1242},[1264],{"text":1265,"type":748},"2. Arm Endurance",{"type":726,"attrs":1267},{"id":1248,"body":1268},[1269],{"url":1270,"_uid":1271,"image":1272,"component":784,"copyright_details":1276},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1273,"alt":1274,"name":7,"focus":48,"title":1274,"filename":1275,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":750,"content":1278},[1279],{"text":1200,"type":748},{"type":740,"attrs":1281,"content":1282},{"level":1242},[1283],{"text":1284,"type":748},"3. Cardiovascular Conditioning",{"type":726,"attrs":1286},{"id":1248,"body":1287},[1288],{"url":1289,"_uid":1290,"image":1291,"component":784,"copyright_details":1295},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1292,"alt":1293,"name":7,"focus":48,"title":1293,"filename":1294,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":750,"content":1297},[1298],{"text":1299,"type":748},"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":750,"content":1301},[1302],{"text":1303,"type":748},"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":740,"attrs":1305,"content":1306},{"level":742},[1307],{"text":1308,"type":748},"Amp Up Your Training",{"type":750,"content":1310},[1311,1313,1320],{"text":1312,"type":748},"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":1314,"type":748,"marks":1315},"FightCamp Facebook Community",[1316],{"type":762,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"custom":1319,"target":765,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1321,"type":748}," and let me know.",{"type":740,"attrs":1323,"content":1324},{"level":742},[1325],{"text":1137,"type":748},{"type":750,"content":1327},[1328,1329,1334],{"text":1141,"type":748},{"text":1143,"type":748,"marks":1330},[1331],{"type":762,"attrs":1332},{"href":1147,"uuid":48,"anchor":48,"custom":1333,"target":765,"linktype":13},{},{"text":1150,"type":748},{"type":750,"content":1336},[1337],{"text":1154,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1340,"component":118,"meta_info":1341,"meta_title":7,"block_image":1342,"cover_image":1343,"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":1348,"title":1206,"plugin":43,"description":1349},"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":1351,"alt":1181,"name":7,"focus":48,"title":1181,"filename":1352,"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,[933],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1362,"created_at":1363,"published_at":1364,"updated_at":1365,"id":1366,"uuid":1367,"content":1368,"slug":1698,"full_slug":1699,"sort_by_date":48,"position":1700,"tag_list":1701,"is_startpage":9,"parent_id":934,"meta_data":48,"group_id":1702,"first_published_at":1364,"release_id":48,"lang":60,"path":937,"alternates":1703,"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":1369,"faqs":1370,"title":1362,"topic":1419,"author":1434,"content":1435,"category":1681,"schedule":1689,"component":921,"meta_info":1690,"cover_image":1694,"description":1693,"contributors":1697},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1371,1375,1379,1383,1387,1391,1395,1399,1403,1407,1411,1415],{"_uid":1372,"answer":1373,"question":1374,"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":1376,"answer":1377,"question":1378,"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":1380,"answer":1381,"question":1382,"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":1384,"answer":1385,"question":1386,"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":1388,"answer":1389,"question":1390,"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":1392,"answer":1393,"question":1394,"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":1396,"answer":1397,"question":1398,"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":1400,"answer":1401,"question":1402,"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":1404,"answer":1405,"question":1406,"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":1408,"answer":1409,"question":1410,"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":1412,"answer":1413,"question":1414,"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":1416,"answer":1417,"question":1418,"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":1420,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1432,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1433,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1421,"component":39,"meta_info":1429,"block_image":1430,"cover_image":1431,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1422,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1427,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1428,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1423,"component":118,"meta_info":1424,"meta_title":7,"block_image":1425,"cover_image":1426,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":723,"content":1436},[1437,1457,1469,1481,1486,1490,1501,1505,1521,1525,1530,1533,1537,1548,1560,1564,1567,1572,1583,1595,1599,1602,1607,1618,1622,1626,1630,1633,1638,1649,1653,1657,1661,1666,1670,1678],{"type":750,"content":1438},[1439,1441,1447,1449,1455],{"text":1440,"type":748},"Out of the ",{"text":1442,"type":748,"marks":1443},"six (6) basic punches",[1444],{"type":762,"attrs":1445},{"href":1446,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1448,"type":748}," in boxing, punch number one is the ",{"text":1450,"type":748,"marks":1451},"jab",[1452],{"type":762,"attrs":1453},{"href":1454,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1456,"type":748},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":750,"content":1458},[1459,1461,1467],{"text":1460,"type":748},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1462,"type":748,"marks":1463},"Coach PJ",[1464],{"type":762,"attrs":1465},{"href":1466,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1468,"type":748}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":726,"attrs":1470},{"id":1471,"body":1472},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1473],{"_uid":1474,"link":1475,"image":1477,"title":1479,"component":738},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1476,"linktype":13,"fieldtype":14,"cached_url":1476},"https://youtu.be/JM-8c3EqwZg",{"id":1478,"alt":1479,"name":7,"focus":48,"title":1479,"filename":1480,"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":740,"attrs":1482,"content":1483},{"level":742},[1484],{"text":1485,"type":748},"5 Most Common Jab Mistakes",{"type":740,"attrs":1487,"content":1488},{"level":1242},[1489],{"text":1382,"type":748},{"type":726,"attrs":1491},{"id":1471,"body":1492},[1493],{"url":1494,"_uid":1495,"image":1496,"component":784,"copyright_details":1500},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1497,"alt":1498,"name":7,"focus":48,"title":1498,"filename":1499,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":750,"content":1502},[1503],{"text":1504,"type":748},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1506,"content":1507},"bullet_list",[1508,1515],{"type":1509,"content":1510},"list_item",[1511],{"type":750,"content":1512},[1513],{"text":1514,"type":748},"While extending the arm to punch",{"type":1509,"content":1516},[1517],{"type":750,"content":1518},[1519],{"text":1520,"type":748},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":750,"content":1522},[1523],{"text":1524,"type":748},"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":740,"attrs":1526,"content":1527},{"level":1242},[1528],{"text":1529,"type":748},"How To Fix It:",{"type":750,"content":1531},[1532],{"text":1385,"type":748},{"type":740,"attrs":1534,"content":1535},{"level":1242},[1536],{"text":1390,"type":748},{"type":726,"attrs":1538},{"id":1471,"body":1539},[1540],{"url":1541,"_uid":1542,"image":1543,"component":784,"copyright_details":1547},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1544,"alt":1545,"name":7,"focus":48,"title":1545,"filename":1546,"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":750,"content":1549},[1550,1552,1558],{"text":1551,"type":748},"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":1553,"type":748,"marks":1554},"hook",[1555],{"type":762,"attrs":1556},{"href":1557,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1559,"type":748}," 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":740,"attrs":1561,"content":1562},{"level":1242},[1563],{"text":1529,"type":748},{"type":750,"content":1565},[1566],{"text":1393,"type":748},{"type":740,"attrs":1568,"content":1569},{"level":1242},[1570],{"text":1571,"type":748},"3. Pushing the Jab",{"type":726,"attrs":1573},{"id":1471,"body":1574},[1575],{"url":1576,"_uid":1577,"image":1578,"component":784,"copyright_details":1582},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1579,"alt":1580,"name":7,"focus":48,"title":1580,"filename":1581,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":750,"content":1584},[1585,1587,1593],{"text":1586,"type":748},"“Pushing the jab” means leaning into the punch. In your ",{"text":1588,"type":748,"marks":1589},"boxing stance",[1590],{"type":762,"attrs":1591},{"href":1592,"uuid":48,"anchor":48,"target":765,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1594,"type":748},", 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":740,"attrs":1596,"content":1597},{"level":1242},[1598],{"text":1529,"type":748},{"type":750,"content":1600},[1601],{"text":1401,"type":748},{"type":740,"attrs":1603,"content":1604},{"level":1242},[1605],{"text":1606,"type":748},"4. Flaring Your Elbows",{"type":726,"attrs":1608},{"id":1471,"body":1609},[1610],{"url":1611,"_uid":1612,"image":1613,"component":784,"copyright_details":1617},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1614,"alt":1615,"name":7,"focus":48,"title":1615,"filename":1616,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":750,"content":1619},[1620],{"text":1621,"type":748},"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":750,"content":1623},[1624],{"text":1625,"type":748},"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":740,"attrs":1627,"content":1628},{"level":1242},[1629],{"text":1529,"type":748},{"type":750,"content":1631},[1632],{"text":1409,"type":748},{"type":740,"attrs":1634,"content":1635},{"level":1242},[1636],{"text":1637,"type":748},"5. Not Jabbing Enough",{"type":726,"attrs":1639},{"id":1471,"body":1640},[1641],{"url":1642,"_uid":1643,"image":1644,"component":784,"copyright_details":1648},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1645,"alt":1646,"name":7,"focus":48,"title":1646,"filename":1647,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":750,"content":1650},[1651],{"text":1652,"type":748},"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":740,"attrs":1654,"content":1655},{"level":1242},[1656],{"text":1529,"type":748},{"type":750,"content":1658},[1659],{"text":1660,"type":748},"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":740,"attrs":1662,"content":1663},{"level":742},[1664],{"text":1665,"type":748},"Keep On Jabbing",{"type":750,"content":1667},[1668],{"text":1669,"type":748},"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":750,"content":1671},[1672,1673,1677],{"text":1141,"type":748},{"text":1143,"type":748,"marks":1674},[1675],{"type":762,"attrs":1676},{"href":1147,"uuid":48,"anchor":48,"target":765,"linktype":13},{"text":1150,"type":748},{"type":750,"content":1679},[1680],{"text":1154,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1683,"component":118,"meta_info":1684,"meta_title":7,"block_image":1685,"cover_image":1686,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1691,"title":1692,"plugin":43,"description":1693},"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":1695,"alt":1362,"name":7,"focus":48,"title":1362,"filename":1696,"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,[933],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1705,"created_at":1706,"published_at":1707,"updated_at":1708,"id":1709,"uuid":1710,"content":1711,"slug":1933,"full_slug":1934,"sort_by_date":48,"position":1935,"tag_list":1936,"is_startpage":9,"parent_id":934,"meta_data":48,"group_id":1937,"first_published_at":1938,"release_id":48,"lang":60,"path":937,"alternates":1939,"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":1712,"faqs":1713,"title":1705,"topic":1734,"author":1434,"content":1749,"category":1917,"schedule":1925,"component":921,"meta_info":1926,"cover_image":1929,"description":1928,"contributors":1932},"d9342cbc-2f33-448b-95cb-d9141a391216",[1714,1718,1722,1726,1730],{"_uid":1715,"answer":1716,"question":1717,"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":1719,"answer":1720,"question":1721,"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":1723,"answer":1724,"question":1725,"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":1727,"answer":1728,"question":1729,"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":1731,"answer":1732,"question":1733,"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":1735,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1747,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1736,"component":39,"meta_info":1744,"block_image":1745,"cover_image":1746,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1738,"component":118,"meta_info":1739,"meta_title":7,"block_image":1740,"cover_image":1741,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":1750},[1751,1762,1766,1778,1782,1786,1798,1802,1806,1810,1827,1831,1835,1839,1855,1859,1864,1877,1881,1891,1903,1907],{"type":750,"content":1752},[1753,1755,1760],{"text":1754,"type":748},"FightCamp Trainer ",{"text":1462,"type":748,"marks":1756},[1757],{"type":762,"attrs":1758},{"href":1466,"uuid":48,"anchor":48,"custom":1759,"target":765,"linktype":13},{},{"text":1761,"type":748}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":750,"content":1763},[1764],{"text":1765,"type":748},"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":726,"attrs":1767},{"id":1768,"body":1769},"d975e679-f879-4a04-b019-c5eb66b48e99",[1770],{"_uid":1771,"link":1772,"image":1774,"title":1776,"component":738},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1773,"linktype":13,"fieldtype":14,"cached_url":1773},"https://youtu.be/G-4nuJefUcE",{"id":1775,"alt":1776,"name":7,"focus":48,"title":1776,"filename":1777,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":740,"attrs":1779,"content":1780},{"level":742},[1781],{"text":1717,"type":748},{"type":750,"content":1783},[1784],{"text":1785,"type":748},"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":726,"attrs":1787},{"id":1788,"body":1789},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1790],{"url":1791,"_uid":1792,"image":1793,"component":784,"copyright_details":1797},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1794,"alt":1795,"name":7,"focus":48,"title":1795,"filename":1796,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":750,"content":1799},[1800],{"text":1801,"type":748},"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":740,"attrs":1803,"content":1804},{"level":742},[1805],{"text":1721,"type":748},{"type":750,"content":1807},[1808],{"text":1809,"type":748},"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":726,"attrs":1811},{"id":1788,"body":1812},[1813],{"url":1814,"_uid":1815,"image":1816,"component":784,"copyright_details":1820},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1817,"alt":1818,"name":7,"focus":48,"title":1818,"filename":1819,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1821],{"_uid":1822,"link":1823,"title":1825,"component":1826},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1824,"linktype":13,"fieldtype":14,"cached_url":1824},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":750,"content":1828},[1829],{"text":1830,"type":748},"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":740,"attrs":1832,"content":1833},{"level":742},[1834],{"text":1725,"type":748},{"type":750,"content":1836},[1837],{"text":1838,"type":748},"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":726,"attrs":1840},{"id":1788,"body":1841},[1842],{"url":1843,"_uid":1844,"image":1845,"component":784,"copyright_details":1849},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1846,"alt":1847,"name":7,"focus":48,"title":1847,"filename":1848,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1850],{"_uid":1851,"link":1852,"title":1854,"component":1826},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1853,"linktype":13,"fieldtype":14,"cached_url":1853},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":750,"content":1856},[1857],{"text":1858,"type":748},"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":740,"attrs":1860,"content":1861},{"level":742},[1862],{"text":1863,"type":748},"Levels & Abilities",{"type":750,"content":1865},[1866,1868,1875],{"text":1867,"type":748},"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":1869,"type":748,"marks":1870},"sweet science",[1871],{"type":762,"attrs":1872},{"href":1873,"uuid":48,"anchor":48,"custom":1874,"target":765,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1876,"type":748},". ",{"type":740,"attrs":1878,"content":1879},{"level":742},[1880],{"text":1733,"type":748},{"type":726,"attrs":1882},{"id":1788,"body":1883},[1884],{"url":1885,"_uid":1886,"image":1887,"component":784,"copyright_details":1890},{"id":7,"url":7,"linktype":1033,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1888,"alt":1795,"name":7,"focus":48,"title":1795,"filename":1889,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":750,"content":1892},[1893,1895,1901],{"text":1894,"type":748},"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":1896,"type":748,"marks":1897},"FightCamp app",[1898],{"type":762,"attrs":1899},{"href":909,"uuid":48,"anchor":48,"custom":1900,"target":765,"linktype":13},{},{"text":1902,"type":748},", 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":740,"attrs":1904,"content":1905},{"level":742},[1906],{"text":1137,"type":748},{"type":750,"content":1908},[1909,1910,1915],{"text":1141,"type":748},{"text":1143,"type":748,"marks":1911},[1912],{"type":762,"attrs":1913},{"href":1147,"uuid":48,"anchor":48,"custom":1914,"target":765,"linktype":13},{},{"text":1916,"type":748}," 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":1918,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1923,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1924,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1919,"component":118,"meta_info":1920,"meta_title":7,"block_image":1921,"cover_image":1922,"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":1927,"title":1705,"plugin":43,"description":1928},"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":1930,"alt":1705,"name":7,"focus":48,"title":1705,"filename":1931,"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,[933],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1941,"created_at":1942,"published_at":1943,"updated_at":1944,"id":1945,"uuid":1946,"content":1947,"slug":2156,"full_slug":2157,"sort_by_date":48,"position":2158,"tag_list":2159,"is_startpage":9,"parent_id":934,"meta_data":48,"group_id":2160,"first_published_at":1943,"release_id":48,"lang":60,"path":937,"alternates":2161,"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":1948,"faqs":1949,"title":1941,"topic":1966,"author":1981,"content":1982,"category":2137,"schedule":2145,"component":921,"meta_info":2146,"cover_image":2150,"description":2154,"contributors":2155},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1950,1954,1958,1962],{"_uid":1951,"answer":1952,"question":1953,"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":1955,"answer":1956,"question":1957,"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":1959,"answer":1960,"question":1961,"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":1963,"answer":1964,"question":1965,"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":1967,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1979,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1968,"component":39,"meta_info":1976,"block_image":1977,"cover_image":1978,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1969,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1974,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1970,"component":118,"meta_info":1971,"meta_title":7,"block_image":1972,"cover_image":1973,"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":723,"content":1983},[1984,1988,2003,2007,2012,2015,2020,2025,2029,2034,2038,2043,2047,2052,2056,2061,2075,2079,2083,2087,2091,2096,2100,2114,2118,2122,2133],{"type":750,"content":1985},[1986],{"text":1987,"type":748},"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":750,"content":1989},[1990,1992,2001],{"text":1991,"type":748},"Running for boxers is a critical element of ",{"text":1993,"type":748,"marks":1994},"roadwork drills",[1995,1999],{"type":762,"attrs":1996},{"href":1997,"uuid":48,"anchor":48,"custom":1998,"target":765,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2000},"underline",{"text":2002,"type":748}," 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":750,"content":2004},[2005],{"text":2006,"type":748},"“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":740,"attrs":2008,"content":2009},{"level":742},[2010],{"text":2011,"type":748},"Is Running Good for Boxing?",{"type":750,"content":2013},[2014],{"text":1952,"type":748},{"type":740,"attrs":2016,"content":2017},{"level":742},[2018],{"text":2019,"type":748},"Benefits of Running for Boxers",{"type":740,"attrs":2021,"content":2022},{"level":1242},[2023],{"text":2024,"type":748},"Builds Endurance & Stamina",{"type":750,"content":2026},[2027],{"text":2028,"type":748},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":740,"attrs":2030,"content":2031},{"level":1242},[2032],{"text":2033,"type":748},"Improves Cardiovascular System",{"type":750,"content":2035},[2036],{"text":2037,"type":748},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":740,"attrs":2039,"content":2040},{"level":1242},[2041],{"text":2042,"type":748},"Strengthens Lower Body",{"type":750,"content":2044},[2045],{"text":2046,"type":748},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":740,"attrs":2048,"content":2049},{"level":1242},[2050],{"text":2051,"type":748},"Teaches Discipline",{"type":750,"content":2053},[2054],{"text":2055,"type":748},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":740,"attrs":2057,"content":2058},{"level":1242},[2059],{"text":2060,"type":748},"Enhances Mental Clarity",{"type":750,"content":2062},[2063,2065,2073],{"text":2064,"type":748},"Much like boxing, running can be a form of ",{"text":2066,"type":748,"marks":2067},"meditative movement",[2068,2072],{"type":762,"attrs":2069},{"href":2070,"uuid":48,"anchor":48,"custom":2071,"target":765,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2000},{"text":2074,"type":748}," that clears your head and focuses your mind.",{"type":740,"attrs":2076,"content":2077},{"level":742},[2078],{"text":1961,"type":748},{"type":750,"content":2080},[2081],{"text":2082,"type":748},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":750,"content":2084},[2085],{"text":2086,"type":748},"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":750,"content":2088},[2089],{"text":2090,"type":748},"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":740,"attrs":2092,"content":2093},{"level":742},[2094],{"text":2095,"type":748},"How Long Should I Be Running for Boxing?",{"type":750,"content":2097},[2098],{"text":2099,"type":748},"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":750,"content":2101},[2102,2104,2112],{"text":2103,"type":748},"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":2105,"type":748,"marks":2106},"10 minutes of running",[2107,2111],{"type":762,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":765,"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":2000},{"text":2113,"type":748}," 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":750,"content":2115},[2116],{"text":2117,"type":748},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":740,"attrs":2119,"content":2120},{"level":742},[2121],{"text":1137,"type":748},{"type":750,"content":2123},[2124,2125,2131],{"text":1141,"type":748},{"text":1143,"type":748,"marks":2126},[2127,2130],{"type":762,"attrs":2128},{"href":1147,"uuid":48,"anchor":48,"custom":2129,"target":765,"linktype":13},{},{"type":2000},{"text":2132,"type":748}," 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":750,"content":2134},[2135],{"text":2136,"type":748},"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":2138,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2143,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2139,"component":118,"meta_info":2140,"meta_title":7,"block_image":2141,"cover_image":2142,"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":2147,"title":2148,"plugin":43,"description":2149},"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":2151,"alt":2152,"name":7,"focus":7,"title":2152,"filename":2153,"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,[933],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2163,"created_at":2164,"published_at":2165,"updated_at":2166,"id":2167,"uuid":2168,"content":2169,"slug":2502,"full_slug":2503,"sort_by_date":48,"position":2504,"tag_list":2505,"is_startpage":9,"parent_id":934,"meta_data":48,"group_id":2506,"first_published_at":2507,"release_id":48,"lang":60,"path":937,"alternates":2508,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2170,"faqs":2171,"title":2163,"topic":2184,"author":2199,"content":2200,"category":2483,"schedule":2491,"component":921,"meta_info":2492,"cover_image":2496,"description":2500,"contributors":2501},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2172,2176,2180],{"_uid":2173,"answer":2174,"question":2175,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2177,"answer":2178,"question":2179,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2181,"answer":2182,"question":2183,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2185,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2197,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2198,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2186,"component":39,"meta_info":2194,"block_image":2195,"cover_image":2196,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2187,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2192,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2193,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2188,"component":118,"meta_info":2189,"meta_title":7,"block_image":2190,"cover_image":2191,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":2201},[2202,2216,2220,2232,2237,2242,2272,2277,2304,2309,2331,2336,2358,2363,2385,2390,2417,2422,2438,2442,2466,2470,2480],{"type":750,"content":2203},[2204,2206,2214],{"text":2205,"type":748},"Post-workout ",{"text":2207,"type":748,"marks":2208},"stretches",[2209,2213],{"type":762,"attrs":2210},{"href":2211,"uuid":48,"anchor":48,"custom":2212,"target":765,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2000},{"text":2215,"type":748}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":740,"attrs":2217,"content":2218},{"level":742},[2219],{"text":2175,"type":748},{"type":750,"content":2221},[2222,2230],{"text":2223,"type":748,"marks":2224},"Research",[2225,2229],{"type":762,"attrs":2226},{"href":2227,"uuid":48,"anchor":48,"custom":2228,"target":765,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2000},{"text":2231,"type":748}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":740,"attrs":2233,"content":2234},{"level":742},[2235],{"text":2236,"type":748},"7 Stretches to Help You Recover Post-Workout",{"type":740,"attrs":2238,"content":2239},{"level":1242},[2240],{"text":2241,"type":748},"Shoulder Flossing",{"type":2243,"attrs":2244,"content":2247},"ordered_list",{"order":2245},{"order":2246},1,[2248,2254,2260,2266],{"type":1509,"content":2249},[2250],{"type":750,"content":2251},[2252],{"text":2253,"type":748},"Start in a standing position.",{"type":1509,"content":2255},[2256],{"type":750,"content":2257},[2258],{"text":2259,"type":748},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1509,"content":2261},[2262],{"type":750,"content":2263},[2264],{"text":2265,"type":748},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1509,"content":2267},[2268],{"type":750,"content":2269},[2270],{"text":2271,"type":748},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":740,"attrs":2273,"content":2274},{"level":1242},[2275],{"text":2276,"type":748},"World's Greatest Stretch ",{"type":2243,"attrs":2278,"content":2279},{"order":2246},[2280,2286,2292,2298],{"type":1509,"content":2281},[2282],{"type":750,"content":2283},[2284],{"text":2285,"type":748},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1509,"content":2287},[2288],{"type":750,"content":2289},[2290],{"text":2291,"type":748},"Next to the left hand, raise the left hand to the sky. ",{"type":1509,"content":2293},[2294],{"type":750,"content":2295},[2296],{"text":2297,"type":748},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1509,"content":2299},[2300],{"type":750,"content":2301},[2302],{"text":2303,"type":748},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":740,"attrs":2305,"content":2306},{"level":1242},[2307],{"text":2308,"type":748},"Kneeling Quad/Hip Flexor Stretch",{"type":2243,"attrs":2310,"content":2312},{"order":2311},{"order":2246},[2313,2319,2325],{"type":1509,"content":2314},[2315],{"type":750,"content":2316},[2317],{"text":2318,"type":748},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1509,"content":2320},[2321],{"type":750,"content":2322},[2323],{"text":2324,"type":748},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1509,"content":2326},[2327],{"type":750,"content":2328},[2329],{"text":2330,"type":748},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":740,"attrs":2332,"content":2333},{"level":1242},[2334],{"text":2335,"type":748},"Cat/Cow",{"type":2243,"attrs":2337,"content":2339},{"order":2338},{"order":2246},[2340,2346,2352],{"type":1509,"content":2341},[2342],{"type":750,"content":2343},[2344],{"text":2345,"type":748},"Start on all fours, neutral spine. ",{"type":1509,"content":2347},[2348],{"type":750,"content":2349},[2350],{"text":2351,"type":748},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1509,"content":2353},[2354],{"type":750,"content":2355},[2356],{"text":2357,"type":748},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":740,"attrs":2359,"content":2360},{"level":1242},[2361],{"text":2362,"type":748},"Thread the Needle",{"type":2243,"attrs":2364,"content":2366},{"order":2365},{"order":2246},[2367,2373,2379],{"type":1509,"content":2368},[2369],{"type":750,"content":2370},[2371],{"text":2372,"type":748},"Start on all fours. ",{"type":1509,"content":2374},[2375],{"type":750,"content":2376},[2377],{"text":2378,"type":748},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1509,"content":2380},[2381],{"type":750,"content":2382},[2383],{"text":2384,"type":748},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":740,"attrs":2386,"content":2387},{"level":1242},[2388],{"text":2389,"type":748},"Thread the Needle With a Twist ",{"type":2243,"attrs":2391,"content":2393},{"order":2392},{"order":2246},[2394,2399,2405,2411],{"type":1509,"content":2395},[2396],{"type":750,"content":2397},[2398],{"text":2372,"type":748},{"type":1509,"content":2400},[2401],{"type":750,"content":2402},[2403],{"text":2404,"type":748},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1509,"content":2406},[2407],{"type":750,"content":2408},[2409],{"text":2410,"type":748},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1509,"content":2412},[2413],{"type":750,"content":2414},[2415],{"text":2416,"type":748},"Return to the starting position.",{"type":740,"attrs":2418,"content":2419},{"level":1242},[2420],{"text":2421,"type":748},"Scorpion Stretch (Prone) ",{"type":2243,"attrs":2423,"content":2425},{"order":2424},{"order":2246},[2426,2432],{"type":1509,"content":2427},[2428],{"type":750,"content":2429},[2430],{"text":2431,"type":748},"Begin lying down, arms out in T. ",{"type":1509,"content":2433},[2434],{"type":750,"content":2435},[2436],{"text":2437,"type":748},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":740,"attrs":2439,"content":2440},{"level":742},[2441],{"text":2183,"type":748},{"type":750,"content":2443},[2444,2446,2454,2456,2464],{"text":2445,"type":748},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2447,"type":748,"marks":2448},"range of motion improvements",[2449,2453],{"type":762,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":765,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2000},{"text":2455,"type":748},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2457,"type":748,"marks":2458},"Studies",[2459,2463],{"type":762,"attrs":2460},{"href":2461,"uuid":48,"anchor":48,"custom":2462,"target":765,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2000},{"text":2465,"type":748}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":740,"attrs":2467,"content":2468},{"level":742},[2469],{"text":1137,"type":748},{"type":750,"content":2471},[2472,2473,2479],{"text":1141,"type":748},{"text":1143,"type":748,"marks":2474},[2475,2478],{"type":762,"attrs":2476},{"href":1147,"uuid":48,"anchor":48,"custom":2477,"target":765,"linktype":13},{},{"type":2000},{"text":2132,"type":748},{"type":750,"content":2481},[2482],{"text":1154,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2484,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2489,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2490,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2485,"component":118,"meta_info":2486,"meta_title":7,"block_image":2487,"cover_image":2488,"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},[],[],"2023-01-26 00:00",{"_uid":2493,"title":2494,"plugin":43,"description":2495},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2497,"alt":2498,"name":7,"focus":7,"title":2498,"filename":2499,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[933],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":921,"created_at":2510,"published_at":2511,"updated_at":2512,"id":2513,"uuid":2514,"content":2515,"slug":921,"full_slug":2536,"sort_by_date":48,"position":446,"tag_list":2537,"is_startpage":9,"parent_id":2538,"meta_data":48,"group_id":2539,"first_published_at":2540,"release_id":48,"lang":60,"path":7,"alternates":2541,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2516,"component":2517,"meta_info":2518,"custom_content_list":2520},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2519,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2521,2526,2531],{"_uid":2522,"label":2523,"value":2524,"dev_id":2525,"component":748},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2527,"label":2528,"value":2529,"dev_id":2530,"component":748},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2532,"label":2533,"value":2534,"dev_id":2535,"component":748},"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",[],1787353475463]