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Get ready to break a sweat!\n\n* Don't forget to add a warm-up and a cool down","faq_schema",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":671,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":683,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":672,"component":39,"meta_info":680,"block_image":681,"cover_image":682,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":673,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":678,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":679,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":674,"component":118,"meta_info":675,"meta_title":7,"block_image":676,"cover_image":677,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":686,"created_at":687,"published_at":688,"updated_at":689,"id":690,"uuid":691,"content":692,"slug":702,"full_slug":703,"sort_by_date":48,"position":86,"tag_list":704,"is_startpage":9,"parent_id":705,"meta_data":48,"group_id":706,"first_published_at":707,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":693,"_uid":694,"name":686,"photo":695,"component":699,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":700,"social_link_linkedin":7,"social_link_instagram":701,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":696,"alt":686,"name":697,"focus":48,"title":686,"filename":698,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":710,"content":711},"doc",[712,737,750,757],{"type":713,"content":714},"paragraph",[715,722,724,725,730,731,732],{"text":716,"type":717,"marks":718},"Join FightCamp Trainer Aaron Swenson for this 4-round at-home boxing workout perfect for all levels. In just 15 minutes, practice boxing punch combinations and basic boxing moves, including the jab, the cross, and uppercuts.","text",[719],{"type":720,"attrs":721},"styled",{"class":7},{"type":723},"hard_break",{"type":723},{"text":726,"type":717,"marks":727},"Each round consists of three (3) 1-minute drills, followed by 1 minute of rest. Get ready to break a sweat!",[728],{"type":720,"attrs":729},{"class":7},{"type":723},{"type":723},{"text":733,"type":717,"marks":734},"* Don't forget to add a warm-up and a cool down",[735],{"type":720,"attrs":736},{"class":7},{"type":738,"attrs":739},"blok",{"id":740,"body":741},"a90b3e30-4409-4290-9651-8b84f2fe9c93",[742],{"_uid":743,"image":744,"title":7,"component":748,"copyright_details":749},"i-9d2bd389-aee0-4781-9214-a6bcf774916b",{"id":745,"alt":746,"name":7,"focus":48,"title":746,"filename":747,"copyright":7,"fieldtype":50},3444438,"15-Minute At-Home Boxing Workout [Infographic]","https://a.storyblok.com/f/115220/700x1100/2ee1539586/15-minute-at-home-boxing-workout-infographic.jpeg","content_image",[],{"type":751,"attrs":752,"content":754},"heading",{"level":753},3,[755],{"text":756,"type":717},"Related Articles",{"type":713,"content":758},[759,766,767,773,774,780,781],{"text":760,"type":717,"marks":761},"30-Minute At-Home Boxing Workout For Beginners",[762],{"type":763,"attrs":764},"link",{"href":765,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-at-home-boxing-workout-for-beginners",{"type":723},{"text":768,"type":717,"marks":769},"Five (5) At Home Boxing Workouts for Beginners You Can Stream For FREE",[770],{"type":763,"attrs":771},{"href":772,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":723},{"text":775,"type":717,"marks":776},"3-Round Heavy Bag Boxing Workout For Beginners",[777],{"type":763,"attrs":778},{"href":779,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{"type":723},{"text":782,"type":717,"marks":783},"At-Home Heavyweight Boxer Workout For Beginners",[784],{"type":763,"attrs":785},{"href":786,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/at-home-heavyweight-boxer-workout-for-beginners",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":788,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":789,"component":118,"meta_info":790,"meta_title":7,"block_image":791,"cover_image":792,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-05-06 00:00","article",{"_uid":798,"title":657,"plugin":43,"description":799},"bcbc3dd8-8a8c-4506-af0f-ab453898cecc","Download this FREE 4-ROUND AT-HOME BOXING WORKOUT infographic with FightCamp's Aaron Swenson. Practice boxing punch combinations and kickboxing moves.",{"id":801,"alt":657,"name":7,"focus":48,"title":657,"filename":802,"copyright":7,"fieldtype":50},3444425,"https://a.storyblok.com/f/115220/2400x990/ca1120914c/free-15-minute-at-home-boxing-workout-infographic.jpeg",[],"free-15-minute-at-home-boxing-workout-infographic","blogs/free-15-minute-at-home-boxing-workout-infographic",-2730,[],60887917,"f1519799-edfb-45d1-9f6a-b596dc27c414","2021-05-06T13:30:00.000Z",[],["Reactive",813],[814,1112,1334,1510,1698,2045],{"name":815,"created_at":816,"published_at":817,"updated_at":818,"id":819,"uuid":820,"content":821,"slug":1103,"full_slug":1104,"sort_by_date":48,"position":1105,"tag_list":1106,"is_startpage":9,"parent_id":808,"meta_data":48,"group_id":1108,"first_published_at":1109,"release_id":48,"lang":60,"path":1110,"alternates":1111,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":822,"faqs":823,"title":815,"topic":840,"author":855,"content":856,"category":1084,"schedule":1092,"component":796,"meta_info":1093,"cover_image":1097,"description":1101,"contributors":1102},"0970fa5a-5687-49ba-9c33-b7285372264c",[824,828,832,836],{"_uid":825,"answer":826,"question":827,"component":669},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":829,"answer":830,"question":831,"component":669},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":833,"answer":834,"question":835,"component":669},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":837,"answer":838,"question":839,"component":669},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":841,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":853,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":854,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":842,"component":39,"meta_info":850,"block_image":851,"cover_image":852,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":843,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":848,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":844,"component":118,"meta_info":845,"meta_title":7,"block_image":846,"cover_image":847,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":710,"content":857},[858,864,885,890,895,899,933,937,942,952,972,976,981,985,1011,1015,1041,1045,1050,1062,1067,1080],{"type":751,"attrs":859,"content":861},{"level":860},2,[862],{"text":863,"type":717},"How to Get Better Head Movement in Boxing",{"type":713,"content":865},[866,868,876,878,883],{"text":867,"type":717},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":869,"type":717,"marks":870},"movements",[871],{"type":763,"attrs":872},{"href":873,"uuid":48,"anchor":48,"custom":874,"target":875,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},"_blank",{"text":877,"type":717}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":879,"type":717,"marks":880},"employ",[881],{"type":882},"italic",{"text":884,"type":717}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":751,"attrs":886,"content":887},{"level":860},[888],{"text":889,"type":717},"3 Boxing Head Movement Drills",{"type":751,"attrs":891,"content":892},{"level":753},[893],{"text":894,"type":717},"The 5 Point Pivot Drill",{"type":713,"content":896},[897],{"text":898,"type":717},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":900,"content":901},"bullet_list",[902,909,915,921,927],{"type":903,"content":904},"list_item",[905],{"type":713,"content":906},[907],{"text":908,"type":717},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":903,"content":910},[911],{"type":713,"content":912},[913],{"text":914,"type":717},"Weave under to the other side (to avoid hooks)",{"type":903,"content":916},[917],{"type":713,"content":918},[919],{"text":920,"type":717},"Pull back/sway (good for avoiding uppercuts)",{"type":903,"content":922},[923],{"type":713,"content":924},[925],{"text":926,"type":717},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":903,"content":928},[929],{"type":713,"content":930},[931],{"text":932,"type":717},"Throw a punch (it's important that defense and offense are fluid) ",{"type":713,"content":934},[935],{"text":936,"type":717},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":751,"attrs":938,"content":939},{"level":753},[940],{"text":941,"type":717},"Frame and Shoot Drill",{"type":713,"content":943},[944,946,950],{"text":945,"type":717},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":947,"type":717,"marks":948},"will",[949],{"type":882},{"text":951,"type":717}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":900,"content":953},[954,960,966],{"type":903,"content":955},[956],{"type":713,"content":957},[958],{"text":959,"type":717},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":903,"content":961},[962],{"type":713,"content":963},[964],{"text":965,"type":717},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":903,"content":967},[968],{"type":713,"content":969},[970],{"text":971,"type":717},"Once you know what feels best, throw a punch from that position. ",{"type":713,"content":973},[974],{"text":975,"type":717},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":751,"attrs":977,"content":978},{"level":753},[979],{"text":980,"type":717},"The Line Drill",{"type":713,"content":982},[983],{"text":984,"type":717},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":900,"content":986},[987,993,999,1005],{"type":903,"content":988},[989],{"type":713,"content":990},[991],{"text":992,"type":717},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":903,"content":994},[995],{"type":713,"content":996},[997],{"text":998,"type":717}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":903,"content":1000},[1001],{"type":713,"content":1002},[1003],{"text":1004,"type":717},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":903,"content":1006},[1007],{"type":713,"content":1008},[1009],{"text":1010,"type":717},"Repeat step 1",{"type":713,"content":1012},[1013],{"text":1014,"type":717},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":900,"content":1016},[1017,1023,1029,1035],{"type":903,"content":1018},[1019],{"type":713,"content":1020},[1021],{"text":1022,"type":717},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":903,"content":1024},[1025],{"type":713,"content":1026},[1027],{"text":1028,"type":717},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":903,"content":1030},[1031],{"type":713,"content":1032},[1033],{"text":1034,"type":717},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":903,"content":1036},[1037],{"type":713,"content":1038},[1039],{"text":1040,"type":717},"Return to neutral and repeat the sequence",{"type":713,"content":1042},[1043],{"text":1044,"type":717},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":751,"attrs":1046,"content":1047},{"level":860},[1048],{"text":1049,"type":717},"Keep Your Head Moving",{"type":713,"content":1051},[1052,1054,1060],{"text":1053,"type":717},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":869,"type":717,"marks":1055},[1056],{"type":763,"attrs":1057},{"href":1058,"uuid":48,"anchor":48,"custom":1059,"target":875,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1061,"type":717}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":751,"attrs":1063,"content":1064},{"level":860},[1065],{"text":1066,"type":717},"Train Like a Fighter",{"type":713,"content":1068},[1069,1071,1078],{"text":1070,"type":717},"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":1072,"type":717,"marks":1073},"FightCamp",[1074],{"type":763,"attrs":1075},{"href":1076,"uuid":48,"anchor":48,"custom":1077,"target":875,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1079,"type":717}," 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":713,"content":1081},[1082],{"text":1083,"type":717},"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":1085,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1090,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1086,"component":118,"meta_info":1087,"meta_title":7,"block_image":1088,"cover_image":1089,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1094,"title":1095,"plugin":43,"description":1096},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1098,"alt":1099,"name":7,"focus":7,"title":1099,"filename":1100,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1107],"featured","0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],{"name":1113,"created_at":1114,"published_at":1115,"updated_at":1116,"id":1117,"uuid":1118,"content":1119,"slug":1328,"full_slug":1329,"sort_by_date":48,"position":1330,"tag_list":1331,"is_startpage":9,"parent_id":808,"meta_data":48,"group_id":1332,"first_published_at":1115,"release_id":48,"lang":60,"path":1110,"alternates":1333,"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":1120,"faqs":1121,"title":1113,"topic":1138,"author":1153,"content":1154,"category":1309,"schedule":1317,"component":796,"meta_info":1318,"cover_image":1322,"description":1326,"contributors":1327},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1122,1126,1130,1134],{"_uid":1123,"answer":1124,"question":1125,"component":669},"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":1127,"answer":1128,"question":1129,"component":669},"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":1131,"answer":1132,"question":1133,"component":669},"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":1135,"answer":1136,"question":1137,"component":669},"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":1139,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1151,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1152,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1140,"component":39,"meta_info":1148,"block_image":1149,"cover_image":1150,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1141,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1146,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1147,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1142,"component":118,"meta_info":1143,"meta_title":7,"block_image":1144,"cover_image":1145,"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":710,"content":1155},[1156,1160,1175,1179,1184,1187,1192,1197,1201,1206,1210,1215,1219,1224,1228,1233,1247,1251,1255,1259,1263,1268,1272,1286,1290,1294,1305],{"type":713,"content":1157},[1158],{"text":1159,"type":717},"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":713,"content":1161},[1162,1164,1173],{"text":1163,"type":717},"Running for boxers is a critical element of ",{"text":1165,"type":717,"marks":1166},"roadwork drills",[1167,1171],{"type":763,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"custom":1170,"target":875,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1172},"underline",{"text":1174,"type":717}," 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":713,"content":1176},[1177],{"text":1178,"type":717},"“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":751,"attrs":1180,"content":1181},{"level":860},[1182],{"text":1183,"type":717},"Is Running Good for Boxing?",{"type":713,"content":1185},[1186],{"text":1124,"type":717},{"type":751,"attrs":1188,"content":1189},{"level":860},[1190],{"text":1191,"type":717},"Benefits of Running for Boxers",{"type":751,"attrs":1193,"content":1194},{"level":753},[1195],{"text":1196,"type":717},"Builds Endurance & Stamina",{"type":713,"content":1198},[1199],{"text":1200,"type":717},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":751,"attrs":1202,"content":1203},{"level":753},[1204],{"text":1205,"type":717},"Improves Cardiovascular System",{"type":713,"content":1207},[1208],{"text":1209,"type":717},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":751,"attrs":1211,"content":1212},{"level":753},[1213],{"text":1214,"type":717},"Strengthens Lower Body",{"type":713,"content":1216},[1217],{"text":1218,"type":717},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":751,"attrs":1220,"content":1221},{"level":753},[1222],{"text":1223,"type":717},"Teaches Discipline",{"type":713,"content":1225},[1226],{"text":1227,"type":717},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":751,"attrs":1229,"content":1230},{"level":753},[1231],{"text":1232,"type":717},"Enhances Mental Clarity",{"type":713,"content":1234},[1235,1237,1245],{"text":1236,"type":717},"Much like boxing, running can be a form of ",{"text":1238,"type":717,"marks":1239},"meditative movement",[1240,1244],{"type":763,"attrs":1241},{"href":1242,"uuid":48,"anchor":48,"custom":1243,"target":875,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1172},{"text":1246,"type":717}," that clears your head and focuses your mind.",{"type":751,"attrs":1248,"content":1249},{"level":860},[1250],{"text":1133,"type":717},{"type":713,"content":1252},[1253],{"text":1254,"type":717},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":713,"content":1256},[1257],{"text":1258,"type":717},"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":713,"content":1260},[1261],{"text":1262,"type":717},"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":751,"attrs":1264,"content":1265},{"level":860},[1266],{"text":1267,"type":717},"How Long Should I Be Running for Boxing?",{"type":713,"content":1269},[1270],{"text":1271,"type":717},"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":713,"content":1273},[1274,1276,1284],{"text":1275,"type":717},"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":1277,"type":717,"marks":1278},"10 minutes of running",[1279,1283],{"type":763,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"custom":1282,"target":875,"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":1172},{"text":1285,"type":717}," 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":713,"content":1287},[1288],{"text":1289,"type":717},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":751,"attrs":1291,"content":1292},{"level":860},[1293],{"text":1066,"type":717},{"type":713,"content":1295},[1296,1297,1303],{"text":1070,"type":717},{"text":1072,"type":717,"marks":1298},[1299,1302],{"type":763,"attrs":1300},{"href":1076,"uuid":48,"anchor":48,"custom":1301,"target":875,"linktype":13},{},{"type":1172},{"text":1304,"type":717}," 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":713,"content":1306},[1307],{"text":1308,"type":717},"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":1310,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1315,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1311,"component":118,"meta_info":1312,"meta_title":7,"block_image":1313,"cover_image":1314,"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":1319,"title":1320,"plugin":43,"description":1321},"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":1323,"alt":1324,"name":7,"focus":7,"title":1324,"filename":1325,"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,[1107],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1335,"created_at":1336,"published_at":1337,"updated_at":1338,"id":1339,"uuid":1340,"content":1341,"slug":1504,"full_slug":1505,"sort_by_date":48,"position":1506,"tag_list":1507,"is_startpage":9,"parent_id":808,"meta_data":48,"group_id":1508,"first_published_at":1337,"release_id":48,"lang":60,"path":1110,"alternates":1509,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1342,"faqs":1343,"title":1335,"topic":1352,"author":855,"content":1367,"category":1485,"schedule":1493,"component":796,"meta_info":1494,"cover_image":1498,"description":1502,"contributors":1503},"c6387572-343f-40bf-8172-852035367c90",[1344,1348],{"_uid":1345,"answer":1346,"question":1347,"component":669},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1349,"answer":1350,"question":1351,"component":669},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1353,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1366,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1354,"component":39,"meta_info":1362,"block_image":1363,"cover_image":1364,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1355,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1360,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1361,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1356,"component":118,"meta_info":1357,"meta_title":7,"block_image":1358,"cover_image":1359,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":710,"content":1368},[1369,1374,1377,1382,1387,1391,1396,1400,1405,1418,1423,1436,1441,1445,1450,1460,1465,1469,1473,1482],{"type":751,"attrs":1370,"content":1371},{"level":860},[1372],{"text":1373,"type":717},"Boxing Gym Culture",{"type":713,"content":1375},[1376],{"text":1350,"type":717},{"type":751,"attrs":1378,"content":1379},{"level":860},[1380],{"text":1381,"type":717},"What Are the Basic Boxing Gym Rules? ",{"type":751,"attrs":1383,"content":1384},{"level":753},[1385],{"text":1386,"type":717},"Yes Coach, No Coach",{"type":713,"content":1388},[1389],{"text":1390,"type":717},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":751,"attrs":1392,"content":1393},{"level":753},[1394],{"text":1395,"type":717},"Sharing is Caring",{"type":713,"content":1397},[1398],{"text":1399,"type":717},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":751,"attrs":1401,"content":1402},{"level":753},[1403],{"text":1404,"type":717},"Keep it Clean",{"type":713,"content":1406},[1407,1409,1416],{"text":1408,"type":717},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1410,"type":717,"marks":1411},"clean it off.",[1412],{"type":763,"attrs":1413},{"href":1414,"uuid":48,"anchor":48,"custom":1415,"target":875,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1417,"type":717}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":751,"attrs":1419,"content":1420},{"level":753},[1421],{"text":1422,"type":717},"No Killers in Sparring",{"type":713,"content":1424},[1425,1427,1434],{"text":1426,"type":717},"In most boxing gym workouts you will find yourself ",{"text":1428,"type":717,"marks":1429},"sparring",[1430],{"type":763,"attrs":1431},{"href":1432,"uuid":48,"anchor":48,"custom":1433,"target":875,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1435,"type":717},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":751,"attrs":1437,"content":1438},{"level":753},[1439],{"text":1440,"type":717},"Don’t Dump Your Weights",{"type":713,"content":1442},[1443],{"text":1444,"type":717},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":751,"attrs":1446,"content":1447},{"level":753},[1448],{"text":1449,"type":717},"Leave the Weightcut Fighter Alone",{"type":713,"content":1451},[1452,1454,1458],{"text":1453,"type":717},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1455,"type":717,"marks":1456},"leave them alone.",[1457],{"type":882},{"text":1459,"type":717}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":751,"attrs":1461,"content":1462},{"level":753},[1463],{"text":1464,"type":717},"The Golden Rule",{"type":713,"content":1466},[1467],{"text":1468,"type":717},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":751,"attrs":1470,"content":1471},{"level":860},[1472],{"text":1066,"type":717},{"type":713,"content":1474},[1475,1476,1481],{"text":1070,"type":717},{"text":1072,"type":717,"marks":1477},[1478],{"type":763,"attrs":1479},{"href":1076,"uuid":48,"anchor":48,"custom":1480,"target":875,"linktype":13},{},{"text":1304,"type":717},{"type":713,"content":1483},[1484],{"text":1083,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1486,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1491,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1487,"component":118,"meta_info":1488,"meta_title":7,"block_image":1489,"cover_image":1490,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1495,"title":1496,"plugin":43,"description":1497},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1499,"alt":1500,"name":7,"focus":7,"title":1500,"filename":1501,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1107],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1511,"created_at":1512,"published_at":1513,"updated_at":1514,"id":1515,"uuid":1516,"content":1517,"slug":1691,"full_slug":1692,"sort_by_date":48,"position":1693,"tag_list":1694,"is_startpage":9,"parent_id":808,"meta_data":48,"group_id":1695,"first_published_at":1696,"release_id":48,"lang":60,"path":1110,"alternates":1697,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1518,"faqs":1519,"title":1536,"topic":1537,"author":855,"content":1552,"category":1672,"schedule":1680,"component":796,"meta_info":1681,"cover_image":1685,"description":1689,"contributors":1690},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1520,1524,1528,1532],{"_uid":1521,"answer":1522,"question":1523,"component":669},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1525,"answer":1526,"question":1527,"component":669},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1529,"answer":1530,"question":1531,"component":669},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1533,"answer":1534,"question":1535,"component":669},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1538,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1550,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1539,"component":39,"meta_info":1547,"block_image":1548,"cover_image":1549,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1540,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1545,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1541,"component":118,"meta_info":1542,"meta_title":7,"block_image":1543,"cover_image":1544,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":710,"content":1553},[1554,1567,1571,1582,1595,1599,1608,1612,1616,1625,1638,1643,1656,1660,1669],{"type":713,"content":1555},[1556,1558,1565],{"text":1557,"type":717},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1559,"type":717,"marks":1560},"Muhammad Ali",[1561],{"type":763,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"custom":1564,"target":875,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1566,"type":717}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":751,"attrs":1568,"content":1569},{"level":860},[1570],{"text":1527,"type":717},{"type":738,"attrs":1572},{"id":1573,"body":1574},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1575],{"url":7,"_uid":1576,"image":1577,"component":748,"copyright_details":1581},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1578,"alt":1579,"name":7,"focus":7,"title":1579,"filename":1580,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":713,"content":1583},[1584,1586,1593],{"text":1585,"type":717},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1587,"type":717,"marks":1588},"Manny Pacquiao",[1589],{"type":763,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":875,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1594,"type":717},". His punches have great technique and flow well, naturally building momentum.",{"type":751,"attrs":1596,"content":1597},{"level":860},[1598],{"text":1531,"type":717},{"type":738,"attrs":1600},{"id":1573,"body":1601},[1602],{"url":7,"_uid":1603,"image":1604,"component":748,"copyright_details":1607},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1605,"alt":1579,"name":7,"focus":7,"title":1579,"filename":1606,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":713,"content":1609},[1610],{"text":1611,"type":717},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":751,"attrs":1613,"content":1614},{"level":860},[1615],{"text":1535,"type":717},{"type":738,"attrs":1617},{"id":1573,"body":1618},[1619],{"url":7,"_uid":1620,"image":1621,"component":748,"copyright_details":1624},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1622,"alt":1579,"name":7,"focus":7,"title":1579,"filename":1623,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":713,"content":1626},[1627,1629,1636],{"text":1628,"type":717},"In boxing movies, you will often hear boxers ‘",{"text":1630,"type":717,"marks":1631},"hiss",[1632],{"type":763,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"custom":1635,"target":875,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1637,"type":717},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":751,"attrs":1639,"content":1640},{"level":860},[1641],{"text":1642,"type":717},"The Takeaway",{"type":713,"content":1644},[1645,1647,1654],{"text":1646,"type":717},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1648,"type":717,"marks":1649},"breathing",[1650],{"type":763,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":875,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1655,"type":717}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":751,"attrs":1657,"content":1658},{"level":860},[1659],{"text":1066,"type":717},{"type":713,"content":1661},[1662,1663,1668],{"text":1070,"type":717},{"text":1072,"type":717,"marks":1664},[1665],{"type":763,"attrs":1666},{"href":1076,"uuid":48,"anchor":48,"custom":1667,"target":875,"linktype":13},{},{"text":1079,"type":717},{"type":713,"content":1670},[1671],{"text":1308,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1673,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1678,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1679,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1674,"component":118,"meta_info":1675,"meta_title":7,"block_image":1676,"cover_image":1677,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1682,"title":1683,"plugin":43,"description":1684},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1686,"alt":1687,"name":7,"focus":7,"title":1687,"filename":1688,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1107],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1699,"created_at":1700,"published_at":1701,"updated_at":1702,"id":1703,"uuid":1704,"content":1705,"slug":2038,"full_slug":2039,"sort_by_date":48,"position":2040,"tag_list":2041,"is_startpage":9,"parent_id":808,"meta_data":48,"group_id":2042,"first_published_at":2043,"release_id":48,"lang":60,"path":1110,"alternates":2044,"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":1706,"faqs":1707,"title":1699,"topic":1720,"author":1735,"content":1736,"category":2019,"schedule":2027,"component":796,"meta_info":2028,"cover_image":2032,"description":2036,"contributors":2037},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1708,1712,1716],{"_uid":1709,"answer":1710,"question":1711,"component":669},"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":1713,"answer":1714,"question":1715,"component":669},"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":1717,"answer":1718,"question":1719,"component":669},"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":1721,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1733,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1722,"component":39,"meta_info":1730,"block_image":1731,"cover_image":1732,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1723,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1724,"component":118,"meta_info":1725,"meta_title":7,"block_image":1726,"cover_image":1727,"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":710,"content":1737},[1738,1752,1756,1768,1773,1778,1808,1813,1840,1845,1867,1872,1894,1899,1921,1926,1953,1958,1974,1978,2002,2006,2016],{"type":713,"content":1739},[1740,1742,1750],{"text":1741,"type":717},"Post-workout ",{"text":1743,"type":717,"marks":1744},"stretches",[1745,1749],{"type":763,"attrs":1746},{"href":1747,"uuid":48,"anchor":48,"custom":1748,"target":875,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1172},{"text":1751,"type":717}," 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":751,"attrs":1753,"content":1754},{"level":860},[1755],{"text":1711,"type":717},{"type":713,"content":1757},[1758,1766],{"text":1759,"type":717,"marks":1760},"Research",[1761,1765],{"type":763,"attrs":1762},{"href":1763,"uuid":48,"anchor":48,"custom":1764,"target":875,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1172},{"text":1767,"type":717}," 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":751,"attrs":1769,"content":1770},{"level":860},[1771],{"text":1772,"type":717},"7 Stretches to Help You Recover Post-Workout",{"type":751,"attrs":1774,"content":1775},{"level":753},[1776],{"text":1777,"type":717},"Shoulder Flossing",{"type":1779,"attrs":1780,"content":1783},"ordered_list",{"order":1781},{"order":1782},1,[1784,1790,1796,1802],{"type":903,"content":1785},[1786],{"type":713,"content":1787},[1788],{"text":1789,"type":717},"Start in a standing position.",{"type":903,"content":1791},[1792],{"type":713,"content":1793},[1794],{"text":1795,"type":717},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":903,"content":1797},[1798],{"type":713,"content":1799},[1800],{"text":1801,"type":717},"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":903,"content":1803},[1804],{"type":713,"content":1805},[1806],{"text":1807,"type":717},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":751,"attrs":1809,"content":1810},{"level":753},[1811],{"text":1812,"type":717},"World's Greatest Stretch ",{"type":1779,"attrs":1814,"content":1815},{"order":1782},[1816,1822,1828,1834],{"type":903,"content":1817},[1818],{"type":713,"content":1819},[1820],{"text":1821,"type":717},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":903,"content":1823},[1824],{"type":713,"content":1825},[1826],{"text":1827,"type":717},"Next to the left hand, raise the left hand to the sky. ",{"type":903,"content":1829},[1830],{"type":713,"content":1831},[1832],{"text":1833,"type":717},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":903,"content":1835},[1836],{"type":713,"content":1837},[1838],{"text":1839,"type":717},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":751,"attrs":1841,"content":1842},{"level":753},[1843],{"text":1844,"type":717},"Kneeling Quad/Hip Flexor Stretch",{"type":1779,"attrs":1846,"content":1848},{"order":1847},{"order":1782},[1849,1855,1861],{"type":903,"content":1850},[1851],{"type":713,"content":1852},[1853],{"text":1854,"type":717},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":903,"content":1856},[1857],{"type":713,"content":1858},[1859],{"text":1860,"type":717},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":903,"content":1862},[1863],{"type":713,"content":1864},[1865],{"text":1866,"type":717},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":751,"attrs":1868,"content":1869},{"level":753},[1870],{"text":1871,"type":717},"Cat/Cow",{"type":1779,"attrs":1873,"content":1875},{"order":1874},{"order":1782},[1876,1882,1888],{"type":903,"content":1877},[1878],{"type":713,"content":1879},[1880],{"text":1881,"type":717},"Start on all fours, neutral spine. ",{"type":903,"content":1883},[1884],{"type":713,"content":1885},[1886],{"text":1887,"type":717},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":903,"content":1889},[1890],{"type":713,"content":1891},[1892],{"text":1893,"type":717},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":751,"attrs":1895,"content":1896},{"level":753},[1897],{"text":1898,"type":717},"Thread the Needle",{"type":1779,"attrs":1900,"content":1902},{"order":1901},{"order":1782},[1903,1909,1915],{"type":903,"content":1904},[1905],{"type":713,"content":1906},[1907],{"text":1908,"type":717},"Start on all fours. ",{"type":903,"content":1910},[1911],{"type":713,"content":1912},[1913],{"text":1914,"type":717},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":903,"content":1916},[1917],{"type":713,"content":1918},[1919],{"text":1920,"type":717},"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":751,"attrs":1922,"content":1923},{"level":753},[1924],{"text":1925,"type":717},"Thread the Needle With a Twist ",{"type":1779,"attrs":1927,"content":1929},{"order":1928},{"order":1782},[1930,1935,1941,1947],{"type":903,"content":1931},[1932],{"type":713,"content":1933},[1934],{"text":1908,"type":717},{"type":903,"content":1936},[1937],{"type":713,"content":1938},[1939],{"text":1940,"type":717},"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":903,"content":1942},[1943],{"type":713,"content":1944},[1945],{"text":1946,"type":717},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":903,"content":1948},[1949],{"type":713,"content":1950},[1951],{"text":1952,"type":717},"Return to the starting position.",{"type":751,"attrs":1954,"content":1955},{"level":753},[1956],{"text":1957,"type":717},"Scorpion Stretch (Prone) ",{"type":1779,"attrs":1959,"content":1961},{"order":1960},{"order":1782},[1962,1968],{"type":903,"content":1963},[1964],{"type":713,"content":1965},[1966],{"text":1967,"type":717},"Begin lying down, arms out in T. ",{"type":903,"content":1969},[1970],{"type":713,"content":1971},[1972],{"text":1973,"type":717},"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":751,"attrs":1975,"content":1976},{"level":860},[1977],{"text":1719,"type":717},{"type":713,"content":1979},[1980,1982,1990,1992,2000],{"text":1981,"type":717},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1983,"type":717,"marks":1984},"range of motion improvements",[1985,1989],{"type":763,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"custom":1988,"target":875,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1172},{"text":1991,"type":717},". 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":1993,"type":717,"marks":1994},"Studies",[1995,1999],{"type":763,"attrs":1996},{"href":1997,"uuid":48,"anchor":48,"custom":1998,"target":875,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1172},{"text":2001,"type":717}," 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":751,"attrs":2003,"content":2004},{"level":860},[2005],{"text":1066,"type":717},{"type":713,"content":2007},[2008,2009,2015],{"text":1070,"type":717},{"text":1072,"type":717,"marks":2010},[2011,2014],{"type":763,"attrs":2012},{"href":1076,"uuid":48,"anchor":48,"custom":2013,"target":875,"linktype":13},{},{"type":1172},{"text":1304,"type":717},{"type":713,"content":2017},[2018],{"text":1083,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2020,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2025,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2026,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2021,"component":118,"meta_info":2022,"meta_title":7,"block_image":2023,"cover_image":2024,"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":2029,"title":2030,"plugin":43,"description":2031},"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":2033,"alt":2034,"name":7,"focus":7,"title":2034,"filename":2035,"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,[1107],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2046,"created_at":2047,"published_at":2048,"updated_at":2049,"id":2050,"uuid":2051,"content":2052,"slug":2222,"full_slug":2223,"sort_by_date":48,"position":2224,"tag_list":2225,"is_startpage":9,"parent_id":808,"meta_data":48,"group_id":2226,"first_published_at":2227,"release_id":48,"lang":60,"path":1110,"alternates":2228,"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":2053,"faqs":2054,"title":2071,"topic":2072,"author":2087,"content":2088,"category":2206,"schedule":2214,"component":796,"meta_info":2215,"cover_image":2218,"description":2217,"contributors":2221},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2055,2059,2063,2067],{"_uid":2056,"answer":2057,"question":2058,"component":669},"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":2060,"answer":2061,"question":2062,"component":669},"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":2064,"answer":2065,"question":2066,"component":669},"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":2068,"answer":2069,"question":2070,"component":669},"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":2073,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2085,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2086,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2074,"component":39,"meta_info":2082,"block_image":2083,"cover_image":2084,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2075,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2080,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2076,"component":118,"meta_info":2077,"meta_title":7,"block_image":2078,"cover_image":2079,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":710,"content":2089},[2090,2103,2108,2113,2126,2129,2134,2145,2148,2153,2164,2168,2172,2177,2190,2194,2203],{"type":713,"content":2091},[2092,2094,2101],{"text":2093,"type":717},"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":2095,"type":717,"marks":2096},"shadowboxing",[2097],{"type":763,"attrs":2098},{"href":2099,"uuid":48,"anchor":48,"custom":2100,"target":875,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2102,"type":717}," 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":751,"attrs":2104,"content":2105},{"level":860},[2106],{"text":2107,"type":717},"Why You Should Practice Shadowboxing With Hand Weights",{"type":751,"attrs":2109,"content":2110},{"level":753},[2111],{"text":2112,"type":717},"1. Speed",{"type":738,"attrs":2114},{"id":2115,"body":2116},"58589914-3cf9-454d-8369-7218c807f59a",[2117],{"url":2118,"_uid":2120,"image":2121,"component":748,"copyright_details":2125},{"id":7,"url":7,"linktype":2119,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2122,"alt":2123,"name":7,"focus":48,"title":2123,"filename":2124,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":713,"content":2127},[2128],{"text":2061,"type":717},{"type":751,"attrs":2130,"content":2131},{"level":753},[2132],{"text":2133,"type":717},"2. Arm Endurance",{"type":738,"attrs":2135},{"id":2115,"body":2136},[2137],{"url":2138,"_uid":2139,"image":2140,"component":748,"copyright_details":2144},{"id":7,"url":7,"linktype":2119,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2141,"alt":2142,"name":7,"focus":48,"title":2142,"filename":2143,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":713,"content":2146},[2147],{"text":2065,"type":717},{"type":751,"attrs":2149,"content":2150},{"level":753},[2151],{"text":2152,"type":717},"3. Cardiovascular Conditioning",{"type":738,"attrs":2154},{"id":2115,"body":2155},[2156],{"url":2157,"_uid":2158,"image":2159,"component":748,"copyright_details":2163},{"id":7,"url":7,"linktype":2119,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2160,"alt":2161,"name":7,"focus":48,"title":2161,"filename":2162,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":713,"content":2165},[2166],{"text":2167,"type":717},"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":713,"content":2169},[2170],{"text":2171,"type":717},"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":751,"attrs":2173,"content":2174},{"level":860},[2175],{"text":2176,"type":717},"Amp Up Your Training",{"type":713,"content":2178},[2179,2181,2188],{"text":2180,"type":717},"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":2182,"type":717,"marks":2183},"FightCamp Facebook Community",[2184],{"type":763,"attrs":2185},{"href":2186,"uuid":48,"anchor":48,"custom":2187,"target":875,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2189,"type":717}," and let me know.",{"type":751,"attrs":2191,"content":2192},{"level":860},[2193],{"text":1066,"type":717},{"type":713,"content":2195},[2196,2197,2202],{"text":1070,"type":717},{"text":1072,"type":717,"marks":2198},[2199],{"type":763,"attrs":2200},{"href":1076,"uuid":48,"anchor":48,"custom":2201,"target":875,"linktype":13},{},{"text":1079,"type":717},{"type":713,"content":2204},[2205],{"text":1083,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2207,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2212,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2213,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2208,"component":118,"meta_info":2209,"meta_title":7,"block_image":2210,"cover_image":2211,"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":2216,"title":2071,"plugin":43,"description":2217},"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":2219,"alt":2046,"name":7,"focus":48,"title":2046,"filename":2220,"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,[1107],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":796,"created_at":2230,"published_at":2231,"updated_at":2232,"id":2233,"uuid":2234,"content":2235,"slug":796,"full_slug":2256,"sort_by_date":48,"position":446,"tag_list":2257,"is_startpage":9,"parent_id":2258,"meta_data":48,"group_id":2259,"first_published_at":2260,"release_id":48,"lang":60,"path":7,"alternates":2261,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2236,"component":2237,"meta_info":2238,"custom_content_list":2240},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2239,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2241,2246,2251],{"_uid":2242,"label":2243,"value":2244,"dev_id":2245,"component":717},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2247,"label":2248,"value":2249,"dev_id":2250,"component":717},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2252,"label":2253,"value":2254,"dev_id":2255,"component":717},"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",[],1785892843876]