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cross - left‌ ‌hook - ‌right‌ ‌hook‌ ‌(1 - 2 - 3 - 4)\\n- After your punches, squat‌ ‌and‌ ‌duck‌ ‌your‌ ‌head‌ ‌like‌ ‌you’re‌ ‌dodging‌ ‌an‌ ‌opponent,‌ ‌once‌ ‌each‌ ‌direction‌\\n- Get right back into your punches and repeat the combo until the minute is up‌\\nPro‌ ‌Tip:‌ ‌Focus‌ ‌on‌ ‌technique!‌ ‌\\n- Maintain‌ ‌full‌ ‌extension‌ ‌on‌ ‌your‌ ‌straight‌ ‌punches‌\\n- Stay‌ ‌light‌ ‌on‌ ‌your‌ ‌toes‌ ‌\\n- Breathe‌ ‌out‌ ‌with‌ ‌your‌ ‌punches‌","MMA Workout: Shadow‌boxing‌ ‌Combo‌ ‌(‌‌1‌ ‌minute)‌","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"91687966-9f0e-4e75-a6cd-74710f5a15bc","- Stand‌ ‌with‌ ‌your‌ ‌feet‌ ‌hip-width‌ ‌apart‌ and hands in a slight fist position below your chin ‌\\n- Lower‌ ‌into‌ ‌a‌ ‌squat keep‌ing ‌a‌ ‌proud‌ ‌chest‌ ‌and‌ ‌lower‌ing ‌your‌ ‌glutes‌ ‌as‌ ‌low‌ ‌as‌ ‌possible\\n- Explode‌ ‌up‌ ‌into‌ ‌a‌ ‌right‌ ‌kick while punching your right hand out\\n- Squat‌ ‌again‌ ‌and‌ ‌explode‌ ‌up‌ ‌into‌ ‌a‌ ‌left‌ ‌kick while punching your left hand out\\n- Repeat for one minute\\nPro‌ ‌Tip:‌ ‌Breathe‌ ‌out‌ ‌on‌ ‌every‌ ‌strike!‌ ‌In‌ ‌this‌ ‌case,‌ ‌your‌ ‌kicks‌ ‌are‌ ‌your‌ ‌strikes!","MMA Workout: Squat‌ ‌Kick‌ ‌(1‌ ‌minute)‌",{"_uid":676,"answer":677,"question":678,"component":670},"7bde8680-67ca-43b7-a5ae-fdea709ce47b","- Start in your boxing stance with your lead leg forward and your rear leg back\\n- Throw the following boxing punch combination in the air: jab‌ ‌- cross‌ ‌- jab‌ ‌- cross‌ ‌(1 - 2 - 1 - 2)\\n- After your second cross, drop into a sprawl‌ ‌on the ground like you're dropping down for a push-up\\n- Jump back up into your fight stance and repeat the combo for one minute","MMA Workout: Combat‌ ‌Burpee‌ ‌(1‌ ‌minute)‌",{"_uid":680,"answer":681,"question":682,"component":670},"89cbf2f6-ee97-43d2-ae5d-2ebdc3d322b4","- Start in your boxing stance with your lead leg forward and your rear leg back\\n- Clasp your hands together and hold them up as if you’re grabbing your opponent behind the head in a clinch\\n- Bring your rear knee up and mimic pulling your opponent’s head down into your knee\\n- Return your rear knee to position and bring your lead knee up, pulling your hands down again\\n- Repeat in a quick skipping rhythm for the full minute","MMA Workout: Skip‌ ‌Knees‌ ‌(1‌ ‌minute)‌",{"_uid":684,"answer":685,"question":686,"component":670},"ecc71029-c2e3-4252-9a80-34181f315523","- Stand with your feet hip-width apart\\n- Do a jumping jack with a clap at the top\\n- Drop to your toes and hands in a plank position, and do four mountain climbers, bringing one knee at a time to your chest at a sprinting pace\\n- Jump back up into your jumping jack and repeat for one minute","MMA Workout: Burpee‌ ‌Climbers‌ ‌(1‌ ‌minute)‌",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":133,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,737,775,779,783,788,792,814,829,835,879,888,908,913,945,952,957,983,988,1019,1024,1050,1056,1068,1072,1076,1081,1121,1126],{"type":730,"attrs":731,"content":733},"heading",{"level":732},2,[734],{"text":735,"type":736},"How Do You Condition Like an MMA Fighter?","text",{"type":738,"content":739},"paragraph",[740,742,748,756,761,763,767,773],{"text":741,"type":736},"Whether you’re ",{"text":743,"type":736,"marks":744}," ",[745],{"type":746,"attrs":747},"styled",{"class":7},{"text":749,"type":736,"marks":750},"training for a fight",[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/life-of-a-boxer-how-a-boxer-trains-to-fight","_blank",{"text":757,"type":736,"marks":758},"  ",[759],{"type":746,"attrs":760},{"class":7},{"text":762,"type":736},"or maintaining your ",{"text":743,"type":736,"marks":764},[765],{"type":746,"attrs":766},{"class":7},{"text":768,"type":736,"marks":769},"summer body all year long",[770],{"type":752,"attrs":771},{"href":772,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/keep-your-summer-body-this-fall-at-home-boxing-workout",{"text":774,"type":736},", mix up your exercise routine with this full‌ ‌body‌ ‌MMA‌-style‌ ‌conditioning‌ ‌workout‌ ‌that’s‌ ‌designed‌ ‌to‌ ‌get‌ ‌your‌ ‌body‌ ‌combat‌ ‌ready‌.",{"type":738,"content":776},[777],{"text":778,"type":736},"The length of this MMA conditioning workout is entirely up to you--make it fit your schedule and your goals!",{"type":738,"content":780},[781],{"text":782,"type":736},"For 15-minute, MMA conditioning style workout, repeat the round below three times. For a 25-minute Title Fight style workout, repeat it five times. You set the intensity of this workout according to what’s right for you. The only rule? Challenge yourself to be better than yesterday!",{"type":730,"attrs":784,"content":785},{"level":732},[786],{"text":787,"type":736},"Full Body MMA Workout",{"type":738,"content":789},[790],{"text":791,"type":736},"Complete‌ ‌one‌ ‌minute‌ ‌of‌ ‌each‌ ‌of‌ ‌the‌ ‌MMA conditioning exercise‌ ‌combos‌ ‌below.‌ ‌Work‌ ‌straight‌ ‌through‌ ‌the‌ ‌minute‌ ‌with‌ ‌no‌ ‌rest‌ ‌in‌ ‌between,‌ ‌just‌ ‌as‌ ‌if‌ ‌you‌ ‌were‌ ‌in‌ ‌a‌ ‌five-minute‌ ‌MMA fight‌ ‌round!‌ ‌And make sure you push yourself strong all the way through the end--never leave a fight decision up to the judges!",{"type":738,"content":793},[794,796,800,806,810,812],{"text":795,"type":736},"As ",{"text":743,"type":736,"marks":797},[798],{"type":746,"attrs":799},{"class":7},{"text":801,"type":736,"marks":802},"FightCamp",[803],{"type":752,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":757,"type":736,"marks":807},[808],{"type":746,"attrs":809},{"class":7},{"text":811,"type":736},"Trainer and pro MMA fighter Shanie Smash says, “We hope that your workout is the most difficult part of your day...because everything seems easier after that!”",{"type":813},"hard_break",{"type":815,"attrs":816},"blok",{"id":817,"body":818},"e448db27-08f7-432a-8a9f-79fedf6af0dd",[819],{"_uid":820,"link":821,"image":823,"title":827,"component":828},"i-114eef3a-16c4-4095-8d5a-9754c9aedb50",{"id":7,"url":822,"linktype":13,"fieldtype":14,"cached_url":822},"https://youtu.be/dtvyJxDOdeA",{"id":824,"alt":825,"name":7,"focus":48,"title":825,"filename":826,"copyright":7,"fieldtype":50},3457754,"FightCamp - MMA Conditioning Workout","https://a.storyblok.com/f/115220/1244x700/819e161117/full-body_mma_workout_youtube_video.png","Full Body MMA Workout | Conditioning Training","image_video_link",{"type":730,"attrs":830,"content":832},{"level":831},3,[833],{"text":834,"type":736},"Shadow‌boxing‌ ‌Combo‌ ‌(‌‌1‌ ‌minute)‌",{"type":836,"content":837},"bullet_list",[838,861,867,873],{"type":839,"content":840},"list_item",[841],{"type":738,"content":842},[843,845,849,855,859],{"text":844,"type":736},"Start in your ",{"text":743,"type":736,"marks":846},[847],{"type":746,"attrs":848},{"class":7},{"text":850,"type":736,"marks":851},"boxing stance",[852],{"type":752,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":757,"type":736,"marks":856},[857],{"type":746,"attrs":858},{"class":7},{"text":860,"type":736},"with your lead leg forward and your rear leg back",{"type":839,"content":862},[863],{"type":738,"content":864},[865],{"text":866,"type":736},"Throw‌ ‌four punches in this order: ‌jab - cross - left‌ ‌hook - ‌right‌ ‌hook‌ ‌| 1 - 2 - 3 - 4",{"type":839,"content":868},[869],{"type":738,"content":870},[871],{"text":872,"type":736},"After your punches, squat‌ ‌and‌ ‌duck‌ ‌your‌ ‌head‌ ‌like‌ ‌you’re‌ ‌dodging‌ ‌an‌ ‌opponent,‌ ‌once‌ ‌each‌ ‌direction‌",{"type":839,"content":874},[875],{"type":738,"content":876},[877],{"text":878,"type":736},"Get right back into your punches and repeat the combo until the minute is up‌",{"type":738,"content":880},[881,886],{"text":882,"type":736,"marks":883},"Pro‌ ‌Tip",[884],{"type":885},"bold",{"text":887,"type":736},":‌ ‌Focus‌ ‌on‌ ‌technique!‌ ‌",{"type":836,"content":889},[890,896,902],{"type":839,"content":891},[892],{"type":738,"content":893},[894],{"text":895,"type":736},"Maintain‌ ‌full‌ ‌extension‌ ‌on‌ ‌your‌ ‌straight‌ ‌punches‌",{"type":839,"content":897},[898],{"type":738,"content":899},[900],{"text":901,"type":736},"Stay‌ ‌light‌ ‌on‌ ‌your‌ ‌toes‌ ‌",{"type":839,"content":903},[904],{"type":738,"content":905},[906],{"text":907,"type":736},"Breathe‌ ‌out‌ ‌with‌ ‌your‌ ‌punches‌ ‌",{"type":730,"attrs":909,"content":910},{"level":831},[911],{"text":912,"type":736},"Squat‌ ‌Kick‌ ‌(1‌ ‌minute)‌ ‌",{"type":836,"content":914},[915,921,927,933,939],{"type":839,"content":916},[917],{"type":738,"content":918},[919],{"text":920,"type":736},"Stand‌ ‌with‌ ‌your‌ ‌feet‌ ‌hip-width‌ ‌apart‌ and hands in a slight fist position below your chin ‌",{"type":839,"content":922},[923],{"type":738,"content":924},[925],{"text":926,"type":736},"Lower‌ ‌into‌ ‌a‌ ‌squat keep‌ing ‌a‌ ‌proud‌ ‌chest‌ ‌and‌ ‌lower‌ing ‌your‌ ‌glutes‌ ‌as‌ ‌low‌ ‌as‌ ‌possible",{"type":839,"content":928},[929],{"type":738,"content":930},[931],{"text":932,"type":736},"Explode‌ ‌up‌ ‌into‌ ‌a‌ ‌right‌ ‌kick while punching your right hand out",{"type":839,"content":934},[935],{"type":738,"content":936},[937],{"text":938,"type":736},"Squat‌ ‌again‌ ‌and‌ ‌explode‌ ‌up‌ ‌into‌ ‌a‌ ‌left‌ ‌kick while punching your left hand out",{"type":839,"content":940},[941],{"type":738,"content":942},[943],{"text":944,"type":736},"Repeat for one minute",{"type":738,"content":946},[947,950],{"text":882,"type":736,"marks":948},[949],{"type":885},{"text":951,"type":736},":‌ ‌Breathe‌ ‌out‌ ‌on‌ ‌every‌ ‌strike!‌ ‌In‌ ‌this‌ ‌case,‌ ‌your‌ ‌kicks‌ ‌are‌ ‌your‌ ‌strikes!‌ ‌ ‌",{"type":730,"attrs":953,"content":954},{"level":831},[955],{"text":956,"type":736},"Combat‌ ‌Burpee‌ ‌(1‌ ‌minute)‌ ‌",{"type":836,"content":958},[959,965,971,977],{"type":839,"content":960},[961],{"type":738,"content":962},[963],{"text":964,"type":736},"Start in your boxing stance with your lead leg forward and your rear leg back",{"type":839,"content":966},[967],{"type":738,"content":968},[969],{"text":970,"type":736},"Throw the following boxing punch combination in the air: jab‌ ‌- cross‌ ‌- jab‌ ‌- cross‌ ‌| 1 - 2 - 1 - 2",{"type":839,"content":972},[973],{"type":738,"content":974},[975],{"text":976,"type":736},"After your second cross, drop into a sprawl‌ ‌on the ground like you're dropping down for a push-up",{"type":839,"content":978},[979],{"type":738,"content":980},[981],{"text":982,"type":736},"Jump back up into your fight stance and repeat the combo for one minute",{"type":730,"attrs":984,"content":985},{"level":831},[986],{"text":987,"type":736},"Skip‌ ‌Knees‌ ‌(1‌ ‌minute)‌ ‌",{"type":836,"content":989},[990,995,1001,1007,1013],{"type":839,"content":991},[992],{"type":738,"content":993},[994],{"text":964,"type":736},{"type":839,"content":996},[997],{"type":738,"content":998},[999],{"text":1000,"type":736},"Clasp your hands together and hold them up as if you’re grabbing your opponent behind the head in a clinch",{"type":839,"content":1002},[1003],{"type":738,"content":1004},[1005],{"text":1006,"type":736},"Bring your rear knee up and mimic pulling your opponent’s head down into your knee",{"type":839,"content":1008},[1009],{"type":738,"content":1010},[1011],{"text":1012,"type":736},"Return your rear knee to position and bring your lead knee up, pulling your hands down again",{"type":839,"content":1014},[1015],{"type":738,"content":1016},[1017],{"text":1018,"type":736},"Repeat in a quick skipping rhythm for the full minute",{"type":730,"attrs":1020,"content":1021},{"level":831},[1022],{"text":1023,"type":736},"Burpee‌ ‌Climbers‌ ‌(1‌ ‌minute)‌ ‌",{"type":836,"content":1025},[1026,1032,1038,1044],{"type":839,"content":1027},[1028],{"type":738,"content":1029},[1030],{"text":1031,"type":736},"Stand with your feet hip-width apart",{"type":839,"content":1033},[1034],{"type":738,"content":1035},[1036],{"text":1037,"type":736},"Do a jumping jack with a clap at the top",{"type":839,"content":1039},[1040],{"type":738,"content":1041},[1042],{"text":1043,"type":736},"Drop to your toes and hands in a plank position, and do four mountain climbers, bringing one knee at a time to your chest at a sprinting pace",{"type":839,"content":1045},[1046],{"type":738,"content":1047},[1048],{"text":1049,"type":736},"Jump back up into your jumping jack and repeat for one minute",{"type":730,"attrs":1051,"content":1052},{"level":831},[1053,1055],{"text":1054,"type":736},"Recovery (1 minute)",{"type":813},{"type":815,"attrs":1057},{"id":817,"body":1058},[1059],{"url":1060,"_uid":1062,"image":1063,"component":1066,"copyright_details":1067},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"story","i-eaae11ce-1842-45c4-84ec-de7295ebfb42",{"id":1064,"alt":825,"name":7,"focus":48,"title":825,"filename":1065,"copyright":7,"fieldtype":50},3458049,"https://a.storyblok.com/f/115220/1100x1100/731ee7dc88/recovery.png","content_image",[],{"type":738,"content":1069},[1070],{"text":1071,"type":736},"Ding!‌ ‌Ding!‌ ‌That’s‌ ‌it‌‌--‌you‌ ‌made‌ ‌it‌ ‌through‌ ‌the‌ first ‌round!‌ ‌Take a full minute for recovery, raising your arms in the air to keep your lungs open--plus, it will show the judges and the crowd that you are still strong and full of energy!",{"type":738,"content":1073},[1074],{"text":1075,"type":736},"Repeat the full circuit at least two more times for a 15-minute full body MMA conditioning blast, or push yourself to go the full five rounds! You can do it!",{"type":730,"attrs":1077,"content":1078},{"level":732},[1079],{"text":1080,"type":736},"Train Like a Fighter",{"type":738,"content":1082},[1083,1085,1091,1093,1097,1103,1107,1109,1113,1119],{"text":1084,"type":736},"Are you ready to train like a fighter conditioning for MMA? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1086,"type":736,"marks":1087},"FightCamp App",[1088],{"type":752,"attrs":1089},{"href":1090,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1092,"type":736}," and train with real fighters from the comfort of your own home. Visit the FightCamp ",{"text":743,"type":736,"marks":1094},[1095],{"type":746,"attrs":1096},{"class":7},{"text":1098,"type":736,"marks":1099},"YouTube Channel",[1100],{"type":752,"attrs":1101},{"href":1102,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://bit.ly/3oYefXf",{"text":757,"type":736,"marks":1104},[1105],{"type":746,"attrs":1106},{"class":7},{"text":1108,"type":736},"and ",{"text":743,"type":736,"marks":1110},[1111],{"type":746,"attrs":1112},{"class":7},{"text":1114,"type":736,"marks":1115},"FightCamp Blog",[1116],{"type":752,"attrs":1117},{"href":1118,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1120,"type":736}," for tips and tutorials on how to take your MMA strength and conditioning training to the next level!",{"type":730,"attrs":1122,"content":1123},{"level":831},[1124],{"text":1125,"type":736},"Related Articles",{"type":738,"content":1127},[1128,1134,1135,1141,1142,1148,1149,1155,1156],{"text":1129,"type":736,"marks":1130},"5 Minute MMA HIIT Workout – No Equipment!",[1131],{"type":752,"attrs":1132},{"href":1133,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-minute-mma-hiit-workout-no-equipment",{"type":813},{"text":1136,"type":736,"marks":1137},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1138],{"type":752,"attrs":1139},{"href":1140,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips",{"type":813},{"text":1143,"type":736,"marks":1144},"Boxing vs. Kickboxing vs. Mixed Martial Arts (MMA)",[1145],{"type":752,"attrs":1146},{"href":1147,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"type":813},{"text":1150,"type":736,"marks":1151},"Shanie SMASH 4-Round Kettlebell Circuit For Boxing Training",[1152],{"type":752,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/shanie-smash-s-4-round-kettlebell-circuit-for-boxing-training",{"type":813},{"text":1157,"type":736,"marks":1158},"How to Use HIIT, Tabata, AMRAP, & EMOM For Boxing Training",[1159],{"type":752,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1163,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1168,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1169,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1164,"component":118,"meta_info":1165,"meta_title":7,"block_image":1166,"cover_image":1167,"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},[],[],"2022-07-20 00:00","article",{"_uid":1173,"title":1174,"plugin":43,"description":1175},"b4ea8ac3-70a7-4fbf-9506-690ce77a97de","Conditioning for MMA - Full Body MMA Workout | FightCamp","Up your fitness game with this full‌ body‌ ‌MMA‌ ‌workout‌. Get ready to sweat with an MMA conditioning & strength routine you can do anywhere!",{"id":1177,"alt":825,"name":7,"focus":48,"title":825,"filename":1178,"copyright":7,"fieldtype":50},3457782,"https://a.storyblok.com/f/115220/2400x990/538c422056/full-body-mma-workout-conditioning-training.png","Up your fitness game with this full‌ body‌ ‌MMA‌ ‌conditioning‌ ‌workout‌. Get ready to sweat with a quick routine you can do anywhere and with no equipment!",[],[],"full-body-mma-workout-conditioning-training","blogs/full-body-mma-workout-conditioning-training",-2670,[],60887917,"c691c052-57a9-46fa-a32a-b4049cc5c920","2021-12-13T00:55:00.000Z","training/{{story.slug}}",[],["Reactive",1192],[1193,1618,1840,2035,2414,2691],{"name":1194,"created_at":1195,"published_at":1196,"updated_at":1197,"id":1198,"uuid":1199,"content":1200,"slug":1610,"full_slug":1611,"sort_by_date":48,"position":1612,"tag_list":1613,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1615,"first_published_at":1616,"release_id":48,"lang":60,"path":1189,"alternates":1617,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1201,"faqs":1202,"title":1194,"topic":1223,"author":1238,"content":1239,"category":1594,"schedule":1602,"component":1171,"meta_info":1603,"cover_image":1606,"description":1605,"contributors":1609},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1203,1207,1211,1215,1219],{"_uid":1204,"answer":1205,"question":1206,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1208,"answer":1209,"question":1210,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1212,"answer":1213,"question":1214,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1216,"answer":1217,"question":1218,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1220,"answer":1221,"question":1222,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1224,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1236,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1225,"component":39,"meta_info":1233,"block_image":1234,"cover_image":1235,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1226,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1231,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1227,"component":118,"meta_info":1228,"meta_title":7,"block_image":1229,"cover_image":1230,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":1240},[1241,1245,1248,1260,1265,1270,1335,1340,1366,1371,1375,1380,1388,1400,1405,1416,1421,1432,1437,1448,1453,1465,1470,1481,1486,1506,1511,1516,1536,1541,1560,1565,1578,1582],{"type":738,"content":1242},[1243],{"text":1244,"type":736},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":1246},[1247],{"text":1205,"type":736},{"type":815,"attrs":1249},{"id":1250,"body":1251},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1252],{"_uid":1253,"link":1254,"image":1256,"title":1258,"component":828},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1255,"linktype":13,"fieldtype":14,"cached_url":1255},"https://pin.it/2zdpNMs",{"id":1257,"alt":1258,"name":7,"focus":48,"title":1258,"filename":1259,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":730,"attrs":1261,"content":1262},{"level":732},[1263],{"text":1264,"type":736},"Top Rock Step-By-Step",{"type":730,"attrs":1266,"content":1267},{"level":831},[1268],{"text":1269,"type":736},"The Feet",{"type":836,"content":1271},[1272,1278,1298,1304,1323,1329],{"type":839,"content":1273},[1274],{"type":738,"content":1275},[1276],{"text":1277,"type":736},"Begin by starting in an athletic stance on the balls of your feet",{"type":839,"content":1279},[1280,1284],{"type":738,"content":1281},[1282],{"text":1283,"type":736},"To start, being by doing a “step out”",{"type":836,"content":1285},[1286,1292],{"type":839,"content":1287},[1288],{"type":738,"content":1289},[1290],{"text":1291,"type":736},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":839,"content":1293},[1294],{"type":738,"content":1295},[1296],{"text":1297,"type":736},"Pause for a half-second",{"type":839,"content":1299},[1300],{"type":738,"content":1301},[1302],{"text":1303,"type":736},"Return to the starting stance by performing a slight hop backward",{"type":839,"content":1305},[1306,1310],{"type":738,"content":1307},[1308],{"text":1309,"type":736},"Once returned, perform the opposite foot “step out”",{"type":836,"content":1311},[1312,1318],{"type":839,"content":1313},[1314],{"type":738,"content":1315},[1316],{"text":1317,"type":736},"Make sure the step out is in front of the opposite foot and crosses over",{"type":839,"content":1319},[1320],{"type":738,"content":1321},[1322],{"text":1297,"type":736},{"type":839,"content":1324},[1325],{"type":738,"content":1326},[1327],{"text":1328,"type":736},"Hop back to the starting position",{"type":839,"content":1330},[1331],{"type":738,"content":1332},[1333],{"text":1334,"type":736},"Continue Top Rocking for the remainder of the set",{"type":730,"attrs":1336,"content":1337},{"level":831},[1338],{"text":1339,"type":736},"The Arms",{"type":836,"content":1341},[1342,1348,1354,1360],{"type":839,"content":1343},[1344],{"type":738,"content":1345},[1346],{"text":1347,"type":736},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":839,"content":1349},[1350],{"type":738,"content":1351},[1352],{"text":1353,"type":736},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":839,"content":1355},[1356],{"type":738,"content":1357},[1358],{"text":1359,"type":736},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":839,"content":1361},[1362],{"type":738,"content":1363},[1364],{"text":1365,"type":736},"Continue using this arm motion to help with rhythm and balance",{"type":730,"attrs":1367,"content":1368},{"level":732},[1369],{"text":1370,"type":736},"Movement Key Points",{"type":738,"content":1372},[1373],{"text":1374,"type":736},"Here are some key things to focus on while performing the Top Rock:",{"type":730,"attrs":1376,"content":1377},{"level":831},[1378],{"text":1379,"type":736},"Start by swinging your arms",{"type":836,"content":1381},[1382],{"type":839,"content":1383},[1384],{"type":738,"content":1385},[1386],{"text":1387,"type":736},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":815,"attrs":1389},{"id":1390,"body":1391},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1392],{"url":1393,"_uid":1394,"image":1395,"component":1066,"copyright_details":1399},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1396,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1398,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":730,"attrs":1401,"content":1402},{"level":831},[1403],{"text":1404,"type":736},"On each hop back, your arms should cross in front of your chest",{"type":815,"attrs":1406},{"id":1390,"body":1407},[1408],{"url":1409,"_uid":1410,"image":1411,"component":1066,"copyright_details":1415},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1412,"alt":1413,"name":7,"focus":48,"title":1413,"filename":1414,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":730,"attrs":1417,"content":1418},{"level":831},[1419],{"text":1420,"type":736},"One foot should cross at a time",{"type":815,"attrs":1422},{"id":1390,"body":1423},[1424],{"url":1425,"_uid":1426,"image":1427,"component":1066,"copyright_details":1431},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1428,"alt":1429,"name":7,"focus":48,"title":1429,"filename":1430,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":730,"attrs":1433,"content":1434},{"level":831},[1435],{"text":1436,"type":736},"Perform the movement by staying on the balls of your feet",{"type":815,"attrs":1438},{"id":1390,"body":1439},[1440],{"url":1441,"_uid":1442,"image":1443,"component":1066,"copyright_details":1447},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1444,"alt":1445,"name":7,"focus":48,"title":1445,"filename":1446,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":730,"attrs":1449,"content":1450},{"level":831},[1451],{"text":1452,"type":736},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":815,"attrs":1454},{"id":1455,"body":1456},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1457],{"url":1458,"_uid":1459,"image":1460,"component":1066,"copyright_details":1464},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1461,"alt":1462,"name":7,"focus":48,"title":1462,"filename":1463,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":730,"attrs":1466,"content":1467},{"level":831},[1468],{"text":1469,"type":736},"Stay loose and have fun!",{"type":815,"attrs":1471},{"id":1390,"body":1472},[1473],{"url":1474,"_uid":1475,"image":1476,"component":1066,"copyright_details":1480},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1477,"alt":1478,"name":7,"focus":48,"title":1478,"filename":1479,"copyright":7,"fieldtype":50},4891933,"Stay 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1570,"type":736,"marks":1571},"Flo Master",[1572],{"type":752,"attrs":1573},{"href":1574,"uuid":48,"anchor":48,"custom":1575,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1577,"type":736},". ",{"type":730,"attrs":1579,"content":1580},{"level":732},[1581],{"text":1080,"type":736},{"type":738,"content":1583},[1584,1586,1592],{"text":1585,"type":736},"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":801,"type":736,"marks":1587},[1588],{"type":752,"attrs":1589},{"href":1590,"uuid":48,"anchor":48,"custom":1591,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1593,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1595,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1600,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1601,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1596,"component":118,"meta_info":1597,"meta_title":7,"block_image":1598,"cover_image":1599,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1604,"title":1194,"plugin":43,"description":1605},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1607,"alt":1194,"name":7,"focus":48,"title":1194,"filename":1608,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1614],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1619,"created_at":1620,"published_at":1621,"updated_at":1622,"id":1623,"uuid":1624,"content":1625,"slug":1834,"full_slug":1835,"sort_by_date":48,"position":1836,"tag_list":1837,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1838,"first_published_at":1621,"release_id":48,"lang":60,"path":1189,"alternates":1839,"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":1626,"faqs":1627,"title":1619,"topic":1644,"author":1659,"content":1660,"category":1815,"schedule":1823,"component":1171,"meta_info":1824,"cover_image":1828,"description":1832,"contributors":1833},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1628,1632,1636,1640],{"_uid":1629,"answer":1630,"question":1631,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1633,"answer":1634,"question":1635,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1637,"answer":1638,"question":1639,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1641,"answer":1642,"question":1643,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1645,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1657,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1658,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1646,"component":39,"meta_info":1654,"block_image":1655,"cover_image":1656,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1647,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1652,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1653,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1648,"component":118,"meta_info":1649,"meta_title":7,"block_image":1650,"cover_image":1651,"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":727,"content":1661},[1662,1666,1681,1685,1690,1693,1698,1703,1707,1712,1716,1721,1725,1730,1734,1739,1753,1757,1761,1765,1769,1774,1778,1792,1796,1800,1811],{"type":738,"content":1663},[1664],{"text":1665,"type":736},"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":738,"content":1667},[1668,1670,1679],{"text":1669,"type":736},"Running for boxers is a critical element of ",{"text":1671,"type":736,"marks":1672},"roadwork drills",[1673,1677],{"type":752,"attrs":1674},{"href":1675,"uuid":48,"anchor":48,"custom":1676,"target":755,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1678},"underline",{"text":1680,"type":736}," 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":738,"content":1682},[1683],{"text":1684,"type":736},"“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":730,"attrs":1686,"content":1687},{"level":732},[1688],{"text":1689,"type":736},"Is Running Good for Boxing?",{"type":738,"content":1691},[1692],{"text":1630,"type":736},{"type":730,"attrs":1694,"content":1695},{"level":732},[1696],{"text":1697,"type":736},"Benefits of Running for Boxers",{"type":730,"attrs":1699,"content":1700},{"level":831},[1701],{"text":1702,"type":736},"Builds Endurance & Stamina",{"type":738,"content":1704},[1705],{"text":1706,"type":736},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":730,"attrs":1708,"content":1709},{"level":831},[1710],{"text":1711,"type":736},"Improves Cardiovascular System",{"type":738,"content":1713},[1714],{"text":1715,"type":736},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":730,"attrs":1717,"content":1718},{"level":831},[1719],{"text":1720,"type":736},"Strengthens Lower Body",{"type":738,"content":1722},[1723],{"text":1724,"type":736},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":730,"attrs":1726,"content":1727},{"level":831},[1728],{"text":1729,"type":736},"Teaches Discipline",{"type":738,"content":1731},[1732],{"text":1733,"type":736},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":730,"attrs":1735,"content":1736},{"level":831},[1737],{"text":1738,"type":736},"Enhances Mental Clarity",{"type":738,"content":1740},[1741,1743,1751],{"text":1742,"type":736},"Much like boxing, running can be a form of ",{"text":1744,"type":736,"marks":1745},"meditative movement",[1746,1750],{"type":752,"attrs":1747},{"href":1748,"uuid":48,"anchor":48,"custom":1749,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1678},{"text":1752,"type":736}," that clears your head and focuses your mind.",{"type":730,"attrs":1754,"content":1755},{"level":732},[1756],{"text":1639,"type":736},{"type":738,"content":1758},[1759],{"text":1760,"type":736},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":738,"content":1762},[1763],{"text":1764,"type":736},"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":738,"content":1766},[1767],{"text":1768,"type":736},"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":730,"attrs":1770,"content":1771},{"level":732},[1772],{"text":1773,"type":736},"How Long Should I Be Running for Boxing?",{"type":738,"content":1775},[1776],{"text":1777,"type":736},"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":738,"content":1779},[1780,1782,1790],{"text":1781,"type":736},"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":1783,"type":736,"marks":1784},"10 minutes of running",[1785,1789],{"type":752,"attrs":1786},{"href":1787,"uuid":48,"anchor":48,"custom":1788,"target":755,"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":1678},{"text":1791,"type":736}," 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":738,"content":1793},[1794],{"text":1795,"type":736},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":730,"attrs":1797,"content":1798},{"level":732},[1799],{"text":1080,"type":736},{"type":738,"content":1801},[1802,1803,1809],{"text":1585,"type":736},{"text":801,"type":736,"marks":1804},[1805,1808],{"type":752,"attrs":1806},{"href":1590,"uuid":48,"anchor":48,"custom":1807,"target":755,"linktype":13},{},{"type":1678},{"text":1810,"type":736}," 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":738,"content":1812},[1813],{"text":1814,"type":736},"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":1816,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1821,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1822,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1817,"component":118,"meta_info":1818,"meta_title":7,"block_image":1819,"cover_image":1820,"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":1825,"title":1826,"plugin":43,"description":1827},"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":1829,"alt":1830,"name":7,"focus":7,"title":1830,"filename":1831,"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,[1614],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1841,"created_at":1842,"published_at":1843,"updated_at":1844,"id":1845,"uuid":1846,"content":1847,"slug":2029,"full_slug":2030,"sort_by_date":48,"position":2031,"tag_list":2032,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2033,"first_published_at":1843,"release_id":48,"lang":60,"path":1189,"alternates":2034,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1848,"faqs":1849,"title":1841,"topic":1854,"author":1869,"content":1870,"category":2010,"schedule":2018,"component":1171,"meta_info":2019,"cover_image":2023,"description":2027,"contributors":2028},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1850],{"_uid":1851,"answer":1852,"question":1853,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1855,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1867,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1856,"component":39,"meta_info":1864,"block_image":1865,"cover_image":1866,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1857,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1862,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1858,"component":118,"meta_info":1859,"meta_title":7,"block_image":1860,"cover_image":1861,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1871},[1872,1876,1881,1886,1909,1914,1937,1942,1956,1961,1975,1980,1984,1989,1993,1997,2007],{"type":738,"content":1873},[1874],{"text":1875,"type":736},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":730,"attrs":1877,"content":1878},{"level":732},[1879],{"text":1880,"type":736},"5 Ways to Shake Up Your Cardio",{"type":730,"attrs":1882,"content":1883},{"level":831},[1884],{"text":1885,"type":736},"Swimming",{"type":738,"content":1887},[1888,1890,1897,1899,1907],{"text":1889,"type":736},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1891,"type":736,"marks":1892},"Flo Master’s",[1893,1896],{"type":752,"attrs":1894},{"href":1574,"uuid":48,"anchor":48,"custom":1895,"target":755,"linktype":13},{},{"type":1678},{"text":1898,"type":736}," favorite forms of ",{"text":1900,"type":736,"marks":1901},"active recovery",[1902,1906],{"type":752,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"custom":1905,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1678},{"text":1908,"type":736}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":730,"attrs":1910,"content":1911},{"level":831},[1912],{"text":1913,"type":736},"Tabata Bag Drills",{"type":738,"content":1915},[1916,1918,1926,1928,1935],{"text":1917,"type":736},"One great way to get your anaerobic endurance up is with ",{"text":1919,"type":736,"marks":1920},"Tabata",[1921,1925],{"type":752,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"custom":1924,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1678},{"text":1927,"type":736}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1086,"type":736,"marks":1929},[1930,1934],{"type":752,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"custom":1933,"target":755,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1678},{"text":1936,"type":736}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":730,"attrs":1938,"content":1939},{"level":831},[1940],{"text":1941,"type":736},"Footwork Heavy Sports",{"type":738,"content":1943},[1944,1946,1954],{"text":1945,"type":736},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1947,"type":736,"marks":1948},"dancing",[1949,1953],{"type":752,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"custom":1952,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1678},{"text":1955,"type":736}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":730,"attrs":1957,"content":1958},{"level":831},[1959],{"text":1960,"type":736},"Hiking",{"type":738,"content":1962},[1963,1965,1973],{"text":1964,"type":736},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1966,"type":736,"marks":1967},"healthy snacks",[1968,1972],{"type":752,"attrs":1969},{"href":1970,"uuid":48,"anchor":48,"custom":1971,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1678},{"text":1974,"type":736},"! ",{"type":730,"attrs":1976,"content":1977},{"level":831},[1978],{"text":1979,"type":736},"Shadowboxing Punchouts",{"type":738,"content":1981},[1982],{"text":1983,"type":736},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":730,"attrs":1985,"content":1986},{"level":732},[1987],{"text":1988,"type":736},"Shaking Up Your Cardio",{"type":738,"content":1990},[1991],{"text":1992,"type":736},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":730,"attrs":1994,"content":1995},{"level":732},[1996],{"text":1080,"type":736},{"type":738,"content":1998},[1999,2000,2006],{"text":1585,"type":736},{"text":801,"type":736,"marks":2001},[2002,2005],{"type":752,"attrs":2003},{"href":1590,"uuid":48,"anchor":48,"custom":2004,"target":755,"linktype":13},{},{"type":1678},{"text":1810,"type":736},{"type":738,"content":2008},[2009],{"text":1814,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2012,"component":118,"meta_info":2013,"meta_title":7,"block_image":2014,"cover_image":2015,"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},[],[],"2023-01-23 00:00",{"_uid":2020,"title":2021,"plugin":43,"description":2022},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2024,"alt":2025,"name":7,"focus":7,"title":2025,"filename":2026,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1614],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2036,"created_at":2037,"published_at":2038,"updated_at":2039,"id":2040,"uuid":2041,"content":2042,"slug":2407,"full_slug":2408,"sort_by_date":48,"position":2409,"tag_list":2410,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2411,"first_published_at":2412,"release_id":48,"lang":60,"path":1189,"alternates":2413,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2043,"faqs":2044,"title":2036,"topic":2073,"author":2088,"content":2089,"category":2388,"schedule":2396,"component":1171,"meta_info":2397,"cover_image":2401,"description":2405,"contributors":2406},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2045,2049,2053,2057,2061,2065,2069],{"_uid":2046,"answer":2047,"question":2048,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2050,"answer":2051,"question":2052,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2054,"answer":2055,"question":2056,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2058,"answer":2059,"question":2060,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2062,"answer":2063,"question":2064,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2066,"answer":2067,"question":2068,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2070,"answer":2071,"question":2072,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2074,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2086,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2087,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2075,"component":39,"meta_info":2083,"block_image":2084,"cover_image":2085,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2076,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2081,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2077,"component":118,"meta_info":2078,"meta_title":7,"block_image":2079,"cover_image":2080,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":2090},[2091,2096,2100,2104,2108,2127,2131,2135,2139,2144,2148,2192,2197,2201,2215,2219,2241,2246,2250,2318,2323,2327,2347,2352,2366,2370,2375,2385],{"type":730,"attrs":2092,"content":2093},{"level":732},[2094],{"text":2095,"type":736},"Boxing Terminology",{"type":738,"content":2097},[2098],{"text":2099,"type":736},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":730,"attrs":2101,"content":2102},{"level":732},[2103],{"text":2048,"type":736},{"type":738,"content":2105},[2106],{"text":2107,"type":736},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":836,"content":2109},[2110,2116],{"type":839,"content":2111},[2112],{"type":738,"content":2113},[2114],{"text":2115,"type":736},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":839,"content":2117},[2118],{"type":738,"content":2119},[2120,2122,2125],{"text":2121,"type":736},"Southpaw Stance",{"text":743,"type":736,"marks":2123},[2124],{"type":885},{"text":2126,"type":736},"– Standing with your right foot farther out in front than your left foot",{"type":730,"attrs":2128,"content":2129},{"level":732},[2130],{"text":2052,"type":736},{"type":738,"content":2132},[2133],{"text":2134,"type":736},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":2136},[2137],{"text":2138,"type":736},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":730,"attrs":2140,"content":2141},{"level":831},[2142],{"text":2143,"type":736},"Boxing Punches",{"type":738,"content":2145},[2146],{"text":2147,"type":736},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":836,"content":2149},[2150,2156,2162,2168,2174,2180,2186],{"type":839,"content":2151},[2152],{"type":738,"content":2153},[2154],{"text":2155,"type":736},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":839,"content":2157},[2158],{"type":738,"content":2159},[2160],{"text":2161,"type":736},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":839,"content":2163},[2164],{"type":738,"content":2165},[2166],{"text":2167,"type":736},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":839,"content":2169},[2170],{"type":738,"content":2171},[2172],{"text":2173,"type":736},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":839,"content":2175},[2176],{"type":738,"content":2177},[2178],{"text":2179,"type":736},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":839,"content":2181},[2182],{"type":738,"content":2183},[2184],{"text":2185,"type":736},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":839,"content":2187},[2188],{"type":738,"content":2189},[2190],{"text":2191,"type":736},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":730,"attrs":2193,"content":2194},{"level":831},[2195],{"text":2196,"type":736},"Boxing Movements",{"type":738,"content":2198},[2199],{"text":2200,"type":736},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":836,"content":2202},[2203,2209],{"type":839,"content":2204},[2205],{"type":738,"content":2206},[2207],{"text":2208,"type":736},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":839,"content":2210},[2211],{"type":738,"content":2212},[2213],{"text":2214,"type":736},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":2216},[2217],{"text":2218,"type":736},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":836,"content":2220},[2221,2235],{"type":839,"content":2222},[2223],{"type":738,"content":2224},[2225,2233],{"text":2226,"type":736,"marks":2227},"Shoulder Roll",[2228,2232],{"type":752,"attrs":2229},{"href":2230,"uuid":48,"anchor":48,"custom":2231,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1678},{"text":2234,"type":736}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":839,"content":2236},[2237],{"type":738,"content":2238},[2239],{"text":2240,"type":736},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":730,"attrs":2242,"content":2243},{"level":831},[2244],{"text":2245,"type":736},"Boxing Training",{"type":738,"content":2247},[2248],{"text":2249,"type":736},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2251,"attrs":2252,"content":2255},"ordered_list",{"order":2253},{"order":2254},1,[2256,2262,2268,2282,2296],{"type":839,"content":2257},[2258],{"type":738,"content":2259},[2260],{"text":2261,"type":736},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":839,"content":2263},[2264],{"type":738,"content":2265},[2266],{"text":2267,"type":736},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":839,"content":2269},[2270],{"type":738,"content":2271},[2272,2280],{"text":2273,"type":736,"marks":2274},"Mittwork",[2275,2279],{"type":752,"attrs":2276},{"href":2277,"uuid":48,"anchor":48,"custom":2278,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1678},{"text":2281,"type":736}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":839,"content":2283},[2284],{"type":738,"content":2285},[2286,2294],{"text":2287,"type":736,"marks":2288},"Sparring",[2289,2293],{"type":752,"attrs":2290},{"href":2291,"uuid":48,"anchor":48,"custom":2292,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1678},{"text":2295,"type":736}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":839,"content":2297},[2298],{"type":738,"content":2299},[2300,2308,2310,2316],{"text":2301,"type":736,"marks":2302},"Roadwork",[2303,2307],{"type":752,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"custom":2306,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1678},{"text":2309,"type":736}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1671,"type":736,"marks":2311},[2312,2315],{"type":752,"attrs":2313},{"href":2305,"uuid":48,"anchor":48,"custom":2314,"target":755,"linktype":13},{},{"type":1678},{"text":2317,"type":736}," to add to your boxer training.",{"type":730,"attrs":2319,"content":2320},{"level":831},[2321],{"text":2322,"type":736},"Heavy Bag Training",{"type":738,"content":2324},[2325],{"text":2326,"type":736},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":836,"content":2328},[2329,2335,2341],{"type":839,"content":2330},[2331],{"type":738,"content":2332},[2333],{"text":2334,"type":736},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":839,"content":2336},[2337],{"type":738,"content":2338},[2339],{"text":2340,"type":736},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":839,"content":2342},[2343],{"type":738,"content":2344},[2345],{"text":2346,"type":736},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":730,"attrs":2348,"content":2349},{"level":831},[2350],{"text":2351,"type":736},"Recovery",{"type":738,"content":2353},[2354,2356,2364],{"text":2355,"type":736},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2357,"type":736,"marks":2358},"interview with FightCamp Trainer Coach PJ",[2359,2363],{"type":752,"attrs":2360},{"href":2361,"uuid":48,"anchor":48,"custom":2362,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1678},{"text":2365,"type":736},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":2367},[2368],{"text":2369,"type":736},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":730,"attrs":2371,"content":2372},{"level":732},[2373],{"text":2374,"type":736},"Talk and Train Like a Fighter",{"type":738,"content":2376},[2377,2378,2384],{"text":1585,"type":736},{"text":801,"type":736,"marks":2379},[2380,2383],{"type":752,"attrs":2381},{"href":1590,"uuid":48,"anchor":48,"custom":2382,"target":755,"linktype":13},{},{"type":1678},{"text":1810,"type":736},{"type":738,"content":2386},[2387],{"text":1814,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2390,"component":118,"meta_info":2391,"meta_title":7,"block_image":2392,"cover_image":2393,"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},[],[],"2023-01-22 00:00",{"_uid":2398,"title":2399,"plugin":43,"description":2400},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2402,"alt":2403,"name":7,"focus":7,"title":2403,"filename":2404,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1614],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2415,"created_at":2416,"published_at":2417,"updated_at":2418,"id":2419,"uuid":2420,"content":2421,"slug":2685,"full_slug":2686,"sort_by_date":48,"position":2687,"tag_list":2688,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2689,"first_published_at":2417,"release_id":48,"lang":60,"path":1189,"alternates":2690,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2422,"faqs":2423,"title":2415,"topic":2444,"author":1869,"content":2459,"category":2666,"schedule":2674,"component":1171,"meta_info":2675,"cover_image":2679,"description":2683,"contributors":2684},"21563324-6383-4226-86da-b9779cd26bde",[2424,2428,2432,2436,2440],{"_uid":2425,"answer":2426,"question":2427,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2429,"answer":2430,"question":2431,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2433,"answer":2434,"question":2435,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2437,"answer":2438,"question":2439,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2441,"answer":2442,"question":2443,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2445,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2457,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2458,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2446,"component":39,"meta_info":2454,"block_image":2455,"cover_image":2456,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2447,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2452,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2453,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2448,"component":118,"meta_info":2449,"meta_title":7,"block_image":2450,"cover_image":2451,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2460},[2461,2474,2486,2491,2495,2529,2534,2538,2552,2578,2583,2587,2623,2640,2645,2649,2653,2663],{"type":738,"content":2462},[2463,2465,2472],{"text":2464,"type":736},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2466,"type":736,"marks":2467},"close-range",[2468],{"type":752,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2473,"type":736}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":815,"attrs":2475},{"id":2476,"body":2477},"52fa91c7-90bf-43d9-8857-79752817914b",[2478],{"url":2479,"_uid":2480,"image":2481,"component":1066,"copyright_details":2485},{"id":7,"url":7,"linktype":1061,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2482,"alt":2483,"name":7,"focus":48,"title":2483,"filename":2484,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":730,"attrs":2487,"content":2488},{"level":732},[2489],{"text":2490,"type":736},"Rolling Punch Drill",{"type":738,"content":2492},[2493],{"text":2494,"type":736},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":836,"content":2496},[2497,2503,2509,2515],{"type":839,"content":2498},[2499],{"type":738,"content":2500},[2501],{"text":2502,"type":736},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":839,"content":2504},[2505],{"type":738,"content":2506},[2507],{"text":2508,"type":736},"Bend your knees until your thigh muscles are supporting your weight",{"type":839,"content":2510},[2511],{"type":738,"content":2512},[2513],{"text":2514,"type":736},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":839,"content":2516},[2517,2521],{"type":738,"content":2518},[2519],{"text":2520,"type":736},"Develop a steady rhythm, and then start mixing punches in",{"type":836,"content":2522},[2523],{"type":839,"content":2524},[2525],{"type":738,"content":2526},[2527],{"text":2528,"type":736},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":730,"attrs":2530,"content":2531},{"level":732},[2532],{"text":2533,"type":736},"Danger Close Drill",{"type":738,"content":2535},[2536],{"text":2537,"type":736},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":836,"content":2539},[2540,2546],{"type":839,"content":2541},[2542],{"type":738,"content":2543},[2544],{"text":2545,"type":736},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":839,"content":2547},[2548],{"type":738,"content":2549},[2550],{"text":2551,"type":736},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":738,"content":2553},[2554,2558,2560,2567,2569,2576],{"text":2555,"type":736,"marks":2556},"Key focus:",[2557],{"type":885},{"text":2559,"type":736}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2561,"type":736,"marks":2562},"hooks",[2563],{"type":752,"attrs":2564},{"href":2565,"uuid":48,"anchor":48,"custom":2566,"target":755,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2568,"type":736}," and ",{"text":2570,"type":736,"marks":2571},"uppercuts",[2572],{"type":752,"attrs":2573},{"href":2574,"uuid":48,"anchor":48,"custom":2575,"target":755,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2577,"type":736},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":730,"attrs":2579,"content":2580},{"level":732},[2581],{"text":2582,"type":736},"Rolling Thunder Drill",{"type":738,"content":2584},[2585],{"text":2586,"type":736},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":836,"content":2588},[2589,2603,2617],{"type":839,"content":2590},[2591,2595],{"type":738,"content":2592},[2593],{"text":2594,"type":736},"On a heavy bag, set an interval of your choosing",{"type":836,"content":2596},[2597],{"type":839,"content":2598},[2599],{"type":738,"content":2600},[2601],{"text":2602,"type":736},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":839,"content":2604},[2605,2609],{"type":738,"content":2606},[2607],{"text":2608,"type":736},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":836,"content":2610},[2611],{"type":839,"content":2612},[2613],{"type":738,"content":2614},[2615],{"text":2616,"type":736},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":839,"content":2618},[2619],{"type":738,"content":2620},[2621],{"text":2622,"type":736},"Rest for 1 minute in between each round to recover",{"type":738,"content":2624},[2625,2629,2631,2638],{"text":2626,"type":736,"marks":2627},"Tip",[2628],{"type":885},{"text":2630,"type":736},": Maintaining a calm and ",{"text":2632,"type":736,"marks":2633},"steady breath",[2634],{"type":752,"attrs":2635},{"href":2636,"uuid":48,"anchor":48,"custom":2637,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2639,"type":736}," will help you establish your rhythm.",{"type":730,"attrs":2641,"content":2642},{"level":732},[2643],{"text":2644,"type":736},"Better, Faster, Stronger",{"type":738,"content":2646},[2647],{"text":2648,"type":736},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":730,"attrs":2650,"content":2651},{"level":732},[2652],{"text":1080,"type":736},{"type":738,"content":2654},[2655,2656,2661],{"text":1585,"type":736},{"text":801,"type":736,"marks":2657},[2658],{"type":752,"attrs":2659},{"href":1090,"uuid":48,"anchor":48,"custom":2660,"target":755,"linktype":13},{},{"text":2662,"type":736}," 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":738,"content":2664},[2665],{"text":1814,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2667,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2672,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2673,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2668,"component":118,"meta_info":2669,"meta_title":7,"block_image":2670,"cover_image":2671,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2676,"title":2677,"plugin":43,"description":2678},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2680,"alt":2681,"name":7,"focus":48,"title":2681,"filename":2682,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1614],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2692,"created_at":2693,"published_at":2694,"updated_at":2695,"id":2696,"uuid":2697,"content":2698,"slug":2920,"full_slug":2921,"sort_by_date":48,"position":2922,"tag_list":2923,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2924,"first_published_at":2925,"release_id":48,"lang":60,"path":1189,"alternates":2926,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2699,"faqs":2700,"title":2692,"topic":2713,"author":2728,"content":2729,"category":2901,"schedule":2909,"component":1171,"meta_info":2910,"cover_image":2914,"description":2918,"contributors":2919},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2701,2705,2709],{"_uid":2702,"answer":2703,"question":2704,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2706,"answer":2707,"question":2708,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2710,"answer":2711,"question":2712,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2714,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2726,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2715,"component":39,"meta_info":2723,"block_image":2724,"cover_image":2725,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2716,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2721,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2717,"component":118,"meta_info":2718,"meta_title":7,"block_image":2719,"cover_image":2720,"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":727,"content":2730},[2731,2735,2739,2743,2747,2761,2807,2819,2824,2846,2880,2884,2888,2898],{"type":730,"attrs":2732,"content":2733},{"level":732},[2734],{"text":2704,"type":736},{"type":738,"content":2736},[2737],{"text":2738,"type":736},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":738,"content":2740},[2741],{"text":2742,"type":736},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":730,"attrs":2744,"content":2745},{"level":732},[2746],{"text":2708,"type":736},{"type":738,"content":2748},[2749,2751,2759],{"text":2750,"type":736},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2752,"type":736,"marks":2753},"National Academy of Sports Medicine",[2754,2758],{"type":752,"attrs":2755},{"href":2756,"uuid":48,"anchor":48,"custom":2757,"target":755,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1678},{"text":2760,"type":736}," has a few exercise-related symptoms of overtraining:",{"type":2251,"attrs":2762,"content":2764},{"order":2763},{"order":2254},[2765,2771,2777,2783,2789,2795,2801],{"type":839,"content":2766},[2767],{"type":738,"content":2768},[2769],{"text":2770,"type":736},"A plateau or decline in workout performance or progress",{"type":839,"content":2772},[2773],{"type":738,"content":2774},[2775],{"text":2776,"type":736},"A perception of increased exertion during “normal” or “easy” workouts",{"type":839,"content":2778},[2779],{"type":738,"content":2780},[2781],{"text":2782,"type":736},"Excessive sweating or overheating",{"type":839,"content":2784},[2785],{"type":738,"content":2786},[2787],{"text":2788,"type":736},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":839,"content":2790},[2791],{"type":738,"content":2792},[2793],{"text":2794,"type":736},"A lack of feeling “refreshed” after regular rest and recovery",{"type":839,"content":2796},[2797],{"type":738,"content":2798},[2799],{"text":2800,"type":736},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":839,"content":2802},[2803],{"type":738,"content":2804},[2805],{"text":2806,"type":736},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":738,"content":2808},[2809,2811,2817],{"text":2810,"type":736},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1086,"type":736,"marks":2812},[2813,2816],{"type":752,"attrs":2814},{"href":1932,"uuid":48,"anchor":48,"custom":2815,"target":755,"linktype":13},{},{"type":1678},{"text":2818,"type":736}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":730,"attrs":2820,"content":2821},{"level":732},[2822],{"text":2823,"type":736},"A Day of Rest",{"type":738,"content":2825},[2826,2828,2836,2837,2844],{"text":2827,"type":736},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2829,"type":736,"marks":2830},"Aaron",[2831,2835],{"type":752,"attrs":2832},{"href":2833,"uuid":48,"anchor":48,"custom":2834,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1678},{"text":2568,"type":736},{"text":2838,"type":736,"marks":2839},"Flo",[2840,2843],{"type":752,"attrs":2841},{"href":1574,"uuid":48,"anchor":48,"custom":2842,"target":755,"linktype":13},{},{"type":1678},{"text":2845,"type":736},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":738,"content":2847},[2848,2850,2858,2860,2868,2870,2878],{"text":2849,"type":736},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2851,"type":736,"marks":2852},"researchers",[2853,2857],{"type":752,"attrs":2854},{"href":2855,"uuid":48,"anchor":48,"custom":2856,"target":755,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1678},{"text":2859,"type":736}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2861,"type":736,"marks":2862},"FightCamp Trainers",[2863,2867],{"type":752,"attrs":2864},{"href":2865,"uuid":48,"anchor":48,"custom":2866,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1678},{"text":2869,"type":736}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2871,"type":736,"marks":2872},"neurological connections",[2873,2877],{"type":752,"attrs":2874},{"href":2875,"uuid":48,"anchor":48,"custom":2876,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1678},{"text":2879,"type":736},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":738,"content":2881},[2882],{"text":2883,"type":736},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":730,"attrs":2885,"content":2886},{"level":732},[2887],{"text":1080,"type":736},{"type":738,"content":2889},[2890,2891,2897],{"text":1585,"type":736},{"text":801,"type":736,"marks":2892},[2893,2896],{"type":752,"attrs":2894},{"href":1590,"uuid":48,"anchor":48,"custom":2895,"target":755,"linktype":13},{},{"type":1678},{"text":1810,"type":736},{"type":738,"content":2899},[2900],{"text":1814,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2902,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2907,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2908,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2903,"component":118,"meta_info":2904,"meta_title":7,"block_image":2905,"cover_image":2906,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2911,"title":2912,"plugin":43,"description":2913},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2915,"alt":2916,"name":7,"focus":7,"title":2916,"filename":2917,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1614],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1171,"created_at":2928,"published_at":2929,"updated_at":2930,"id":2931,"uuid":2932,"content":2933,"slug":1171,"full_slug":2954,"sort_by_date":48,"position":446,"tag_list":2955,"is_startpage":9,"parent_id":2956,"meta_data":48,"group_id":2957,"first_published_at":2958,"release_id":48,"lang":60,"path":7,"alternates":2959,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2934,"component":2935,"meta_info":2936,"custom_content_list":2938},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2937,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2939,2944,2949],{"_uid":2940,"label":2941,"value":2942,"dev_id":2943,"component":736},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2945,"label":2946,"value":2947,"dev_id":2948,"component":736},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2950,"label":2951,"value":2952,"dev_id":2953,"component":736},"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",[],1787353477925]