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Use your right hand to keep your left forearm on your left leg. Raise the dumbbell as high as you can, bending at the wrist. Slowly bring the dumbbell back down. Repeat 8-12 times. Switch hands and repeat on the other side","Conditioning Drill: Wrist Curls",{"_uid":680,"answer":681,"question":682,"component":670},"7cbe2a48-4a95-4e10-a0f4-541cfaaf628e","Start in a seated position with your left wrist on your left knee, palm facing, down holding a dumbbell. Use your right hand to keep your left forearm on your left leg. Raise the dumbbell as high as you can. Slowly return the dumbbell back down. Repeat 8-12 times. Switch hands and repeat on the other side","Conditioning Drill: Reverse Wrist Curls",{"_uid":684,"answer":685,"question":686,"component":670},"26e13901-3e6e-41f7-835c-22cffa3b4798","Start at a high plank position, but instead of supporting your upper body with the inside of your palms, make contact with the floor through your fists (rotate your fists as close to the natural position of your hands, like when using a curved barbell for bicep curls). Lower your body down to the ground as you would for a normal push-up. Push your body back up. Repeat 6-10 times","Conditioning Drill: Knuckle Push-Ups",{"_uid":688,"answer":689,"question":690,"component":670},"bd633669-496b-4b2c-90ab-6958ed390ec9","Strengthening your hands is key for keeping your hands in good shape and condition for your boxing training, workouts, and matches. Not only is it an element of self-care, but it will also ensure that you will be able to train for years. Remember to listen to your body while training and allow your hands and knuckles to harden gradually.","Why is hand strength important in boxing?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":133,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"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":714,"_uid":715,"name":716,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"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":718,"alt":716,"name":7,"focus":48,"title":716,"filename":719,"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":731,"content":732},"doc",[733,784,791,803,807,813,853,858,893,898,924,944,949,958,974,979],{"type":734,"content":735},"paragraph",[736,739,745,753,758,760,764,770,772,776,782],{"text":737,"type":738},"Not only is it important to take ","text",{"text":740,"type":738,"marks":741}," ",[742],{"type":743,"attrs":744},"styled",{"class":7},{"text":746,"type":738,"marks":747},"proper care",[748],{"type":749,"attrs":750},"link",{"href":751,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-clean-and-care-for-your-punching-bag","_blank",{"text":754,"type":738,"marks":755},"  ",[756],{"type":743,"attrs":757},{"class":7},{"text":759,"type":738},"of your ",{"text":740,"type":738,"marks":761},[762],{"type":743,"attrs":763},{"class":7},{"text":765,"type":738,"marks":766},"boxing equipment",[767],{"type":749,"attrs":768},{"href":769,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":771,"type":738},", but you have to take proper care of your body, especially your hands and knuckles. To make sure your hands are in good shape for your ",{"text":740,"type":738,"marks":773},[774],{"type":743,"attrs":775},{"class":7},{"text":777,"type":738,"marks":778},"best punches",[779],{"type":749,"attrs":780},{"href":781,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":783,"type":738},", incorporating these conditioning exercises into your training regimen can help prevent hand injury.",{"type":785,"attrs":786,"content":788},"heading",{"level":787},2,[789],{"text":790,"type":738},"Conditioning Exercises",{"type":792,"attrs":793},"blok",{"id":794,"body":795},"74c25e8a-0641-455f-80e5-83d3ca40b52d",[796],{"_uid":797,"image":798,"component":802},"i-cfb3b6b1-1aa0-4cbb-9ce5-9110d52a31ee",{"id":799,"alt":800,"name":7,"focus":48,"title":800,"filename":801,"copyright":7,"fieldtype":50},3412851,"Shanie Smash Shadowboxing For Conditioning","https://a.storyblok.com/f/115220/1100x1100/2f2b47356b/shanie-smash-shadowboxing-for-conditioning.jpeg","content_image",{"type":734,"content":804},[805],{"text":806,"type":738},"These three (3) hand strengthening exercises and drills will help to harden and condition your hands for harder punches.",{"type":785,"attrs":808,"content":810},{"level":809},3,[811],{"text":812,"type":738},"Wrist Curls",{"type":814,"content":815},"bullet_list",[816,823,829,835,841,847],{"type":817,"content":818},"list_item",[819],{"type":734,"content":820},[821],{"text":822,"type":738},"Start in a seated position with your left wrist on your left knee, palm facing up, holding a dumbbell",{"type":817,"content":824},[825],{"type":734,"content":826},[827],{"text":828,"type":738},"Use your right hand to keep your left forearm on your left leg",{"type":817,"content":830},[831],{"type":734,"content":832},[833],{"text":834,"type":738},"Raise the dumbbell as high as you can, bending at the wrist",{"type":817,"content":836},[837],{"type":734,"content":838},[839],{"text":840,"type":738},"Slowly bring the dumbbell back down",{"type":817,"content":842},[843],{"type":734,"content":844},[845],{"text":846,"type":738},"Repeat 8-12 times",{"type":817,"content":848},[849],{"type":734,"content":850},[851],{"text":852,"type":738},"Switch hands and repeat on the other side",{"type":785,"attrs":854,"content":855},{"level":809},[856],{"text":857,"type":738},"Reverse Wrist Curls",{"type":814,"content":859},[860,866,871,877,883,888],{"type":817,"content":861},[862],{"type":734,"content":863},[864],{"text":865,"type":738},"Start in a seated position with your left wrist on your left knee, palm facing, down holding a dumbbell",{"type":817,"content":867},[868],{"type":734,"content":869},[870],{"text":828,"type":738},{"type":817,"content":872},[873],{"type":734,"content":874},[875],{"text":876,"type":738},"Raise the dumbbell as high as you can",{"type":817,"content":878},[879],{"type":734,"content":880},[881],{"text":882,"type":738},"Slowly return the dumbbell back down",{"type":817,"content":884},[885],{"type":734,"content":886},[887],{"text":846,"type":738},{"type":817,"content":889},[890],{"type":734,"content":891},[892],{"text":852,"type":738},{"type":785,"attrs":894,"content":895},{"level":809},[896],{"text":897,"type":738},"Knuckle Push-Ups",{"type":814,"content":899},[900,906,912,918],{"type":817,"content":901},[902],{"type":734,"content":903},[904],{"text":905,"type":738},"Start at a high plank position, but instead of supporting your upper body with the inside of your palms, make contact with the floor through your fists (rotate your fists as close to the natural position of your hands, like when using a curved barbell for bicep curls)",{"type":817,"content":907},[908],{"type":734,"content":909},[910],{"text":911,"type":738},"Lower your body down to the ground as you would for a normal push-up",{"type":817,"content":913},[914],{"type":734,"content":915},[916],{"text":917,"type":738},"Push your body back up",{"type":817,"content":919},[920],{"type":734,"content":921},[922],{"text":923,"type":738},"Repeat 6-10 times",{"type":734,"content":925},[926,928,932,938,942],{"text":927,"type":738},"Don't worry if you can't do a full push-up. Start in a plank position on your knees and build up to a regular push-up over time. Be sure to ",{"text":740,"type":738,"marks":929},[930],{"type":743,"attrs":931},{"class":7},{"text":933,"type":738,"marks":934},"wrap your hands",[935],{"type":749,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":754,"type":738,"marks":939},[940],{"type":743,"attrs":941},{"class":7},{"text":943,"type":738},"for this exercise, and only do as many repetitions as is appropriate for your body and weight.",{"type":785,"attrs":945,"content":946},{"level":787},[947],{"text":948,"type":738},"The Importance of Hand Strength",{"type":792,"attrs":950},{"id":794,"body":951},[952],{"_uid":953,"image":954,"component":802},"i-c72055ca-7e50-4ede-b198-bdb0d562fc40",{"id":955,"alt":956,"name":7,"focus":48,"title":956,"filename":957,"copyright":7,"fieldtype":50},3412870,"Shanie Smash Throwing a Jab Punch","https://a.storyblok.com/f/115220/1100x1100/bad2d71860/shanie-smash-throwing-a-jab-punch.jpeg",{"type":734,"content":959},[960,962,966,972],{"text":961,"type":738},"Strengthening your hands is key for keeping your hands in good shape and condition for your ",{"text":740,"type":738,"marks":963},[964],{"type":743,"attrs":965},{"class":7},{"text":967,"type":738,"marks":968},"boxing training",[969],{"type":749,"attrs":970},{"href":971,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":973,"type":738},", workouts, and matches. Not only is it an element of self-care, but it will also ensure that you will be able to train for years. Remember to listen to your body while training and allow your hands and knuckles to harden gradually.",{"type":785,"attrs":975,"content":976},{"level":809},[977],{"text":978,"type":738},"Related Articles",{"type":734,"content":980},[981,986,988,994,995,1000,1001,1006,1007],{"text":982,"type":738,"marks":983},"How To Clean and Care For Your Punching Bag",[984],{"type":749,"attrs":985},{"href":751,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":987},"hard_break",{"text":989,"type":738,"marks":990},"How To Protect Your Hands While Boxing: Boxer's Hand Care",[991],{"type":749,"attrs":992},{"href":993,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-protect-your-hands-while-boxing-boxers-hand-care",{"type":987},{"text":996,"type":738,"marks":997},"How To Use Boxing Hand Wraps: For Beginners",[998],{"type":749,"attrs":999},{"href":937,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":987},{"text":1002,"type":738,"marks":1003},"Best Punching (Boxing) Techniques",[1004],{"type":749,"attrs":1005},{"href":781,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":987},{"text":1008,"type":738,"marks":1009},"How To Strengthen Your Wrists For Boxing",[1010],{"type":749,"attrs":1011},{"href":1012,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-strengthen-your-wrists-for-boxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1014,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1019,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1020,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1015,"component":118,"meta_info":1016,"meta_title":7,"block_image":1017,"cover_image":1018,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-08 00:00","article",{"_uid":1024,"title":657,"plugin":43,"description":1025},"926f1b66-77bf-4f0a-ba25-5ef819a616b1","Strengthen and harden your hands for your best punches with these boxer hand conditioning exercises. Add them to your boxing training routine to prevent injury.",{"id":1027,"alt":1028,"name":7,"focus":48,"title":1028,"filename":1029,"copyright":7,"fieldtype":50},3412790,"How To Condition Your Hands For Boxing: Boxer's Hand Exercises","https://a.storyblok.com/f/115220/2400x990/c2b3a4f847/how-to-condition-your-hands-for-boxing-boxer-s-hand-exercises.jpeg",[],"how-to-condition-your-hands-for-boxing-hand-exercises","blogs/how-to-condition-your-hands-for-boxing-hand-exercises",-1430,[],60887917,"59f7c412-7048-4e69-a585-313e287782bb","2021-07-08T12:43:00.000Z",[],["Reactive",1040],[1041,1328,1671,1959,2372,2720],{"name":1042,"created_at":1043,"published_at":1044,"updated_at":1045,"id":1046,"uuid":1047,"content":1048,"slug":1320,"full_slug":1321,"sort_by_date":48,"position":1322,"tag_list":1323,"is_startpage":9,"parent_id":1035,"meta_data":48,"group_id":1325,"first_published_at":1044,"release_id":48,"lang":60,"path":1326,"alternates":1327,"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":1049,"faqs":1050,"title":1042,"topic":1071,"author":1086,"content":1087,"category":1301,"schedule":1309,"component":1022,"meta_info":1310,"cover_image":1314,"description":1318,"contributors":1319},"21563324-6383-4226-86da-b9779cd26bde",[1051,1055,1059,1063,1067],{"_uid":1052,"answer":1053,"question":1054,"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":1056,"answer":1057,"question":1058,"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":1060,"answer":1061,"question":1062,"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":1064,"answer":1065,"question":1066,"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":1068,"answer":1069,"question":1070,"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":1072,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1084,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1073,"component":39,"meta_info":1081,"block_image":1082,"cover_image":1083,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1074,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1075,"component":118,"meta_info":1076,"meta_title":7,"block_image":1077,"cover_image":1078,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":731,"content":1088},[1089,1102,1115,1120,1124,1158,1163,1167,1181,1208,1213,1217,1253,1270,1275,1279,1284,1297],{"type":734,"content":1090},[1091,1093,1100],{"text":1092,"type":738},"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":1094,"type":738,"marks":1095},"close-range",[1096],{"type":749,"attrs":1097},{"href":1098,"uuid":48,"anchor":48,"custom":1099,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1101,"type":738}," 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":792,"attrs":1103},{"id":1104,"body":1105},"52fa91c7-90bf-43d9-8857-79752817914b",[1106],{"url":1107,"_uid":1109,"image":1110,"component":802,"copyright_details":1114},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1111,"alt":1112,"name":7,"focus":48,"title":1112,"filename":1113,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":785,"attrs":1116,"content":1117},{"level":787},[1118],{"text":1119,"type":738},"Rolling Punch Drill",{"type":734,"content":1121},[1122],{"text":1123,"type":738},"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":814,"content":1125},[1126,1132,1138,1144],{"type":817,"content":1127},[1128],{"type":734,"content":1129},[1130],{"text":1131,"type":738},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":817,"content":1133},[1134],{"type":734,"content":1135},[1136],{"text":1137,"type":738},"Bend your knees until your thigh muscles are supporting your weight",{"type":817,"content":1139},[1140],{"type":734,"content":1141},[1142],{"text":1143,"type":738},"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":817,"content":1145},[1146,1150],{"type":734,"content":1147},[1148],{"text":1149,"type":738},"Develop a steady rhythm, and then start mixing punches in",{"type":814,"content":1151},[1152],{"type":817,"content":1153},[1154],{"type":734,"content":1155},[1156],{"text":1157,"type":738},"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":785,"attrs":1159,"content":1160},{"level":787},[1161],{"text":1162,"type":738},"Danger Close Drill",{"type":734,"content":1164},[1165],{"text":1166,"type":738},"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":814,"content":1168},[1169,1175],{"type":817,"content":1170},[1171],{"type":734,"content":1172},[1173],{"text":1174,"type":738},"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":817,"content":1176},[1177],{"type":734,"content":1178},[1179],{"text":1180,"type":738},"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":734,"content":1182},[1183,1188,1190,1197,1199,1206],{"text":1184,"type":738,"marks":1185},"Key focus:",[1186],{"type":1187},"bold",{"text":1189,"type":738}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1191,"type":738,"marks":1192},"hooks",[1193],{"type":749,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"custom":1196,"target":752,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1198,"type":738}," and ",{"text":1200,"type":738,"marks":1201},"uppercuts",[1202],{"type":749,"attrs":1203},{"href":1204,"uuid":48,"anchor":48,"custom":1205,"target":752,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1207,"type":738},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":785,"attrs":1209,"content":1210},{"level":787},[1211],{"text":1212,"type":738},"Rolling Thunder Drill",{"type":734,"content":1214},[1215],{"text":1216,"type":738},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":814,"content":1218},[1219,1233,1247],{"type":817,"content":1220},[1221,1225],{"type":734,"content":1222},[1223],{"text":1224,"type":738},"On a heavy bag, set an interval of your choosing",{"type":814,"content":1226},[1227],{"type":817,"content":1228},[1229],{"type":734,"content":1230},[1231],{"text":1232,"type":738},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":817,"content":1234},[1235,1239],{"type":734,"content":1236},[1237],{"text":1238,"type":738},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":814,"content":1240},[1241],{"type":817,"content":1242},[1243],{"type":734,"content":1244},[1245],{"text":1246,"type":738},"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":817,"content":1248},[1249],{"type":734,"content":1250},[1251],{"text":1252,"type":738},"Rest for 1 minute in between each round to recover",{"type":734,"content":1254},[1255,1259,1261,1268],{"text":1256,"type":738,"marks":1257},"Tip",[1258],{"type":1187},{"text":1260,"type":738},": Maintaining a calm and ",{"text":1262,"type":738,"marks":1263},"steady breath",[1264],{"type":749,"attrs":1265},{"href":1266,"uuid":48,"anchor":48,"custom":1267,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1269,"type":738}," will help you establish your rhythm.",{"type":785,"attrs":1271,"content":1272},{"level":787},[1273],{"text":1274,"type":738},"Better, Faster, Stronger",{"type":734,"content":1276},[1277],{"text":1278,"type":738},"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":785,"attrs":1280,"content":1281},{"level":787},[1282],{"text":1283,"type":738},"Train Like a Fighter",{"type":734,"content":1285},[1286,1288,1295],{"text":1287,"type":738},"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":1289,"type":738,"marks":1290},"FightCamp",[1291],{"type":749,"attrs":1292},{"href":1293,"uuid":48,"anchor":48,"custom":1294,"target":752,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1296,"type":738}," 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":734,"content":1298},[1299],{"text":1300,"type":738},"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":1302,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1307,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1308,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1303,"component":118,"meta_info":1304,"meta_title":7,"block_image":1305,"cover_image":1306,"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":1311,"title":1312,"plugin":43,"description":1313},"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":1315,"alt":1316,"name":7,"focus":48,"title":1316,"filename":1317,"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,[1324],"featured","7bcec1a2-e131-45ed-a965-0499ec9a0e91","training/{{story.slug}}",[],{"name":1329,"created_at":1330,"published_at":1331,"updated_at":1332,"id":1333,"uuid":1334,"content":1335,"slug":1665,"full_slug":1666,"sort_by_date":48,"position":1667,"tag_list":1668,"is_startpage":9,"parent_id":1035,"meta_data":48,"group_id":1669,"first_published_at":1331,"release_id":48,"lang":60,"path":1326,"alternates":1670,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1336,"faqs":1337,"title":1329,"topic":1386,"author":1401,"content":1402,"category":1648,"schedule":1656,"component":1022,"meta_info":1657,"cover_image":1661,"description":1660,"contributors":1664},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1338,1342,1346,1350,1354,1358,1362,1366,1370,1374,1378,1382],{"_uid":1339,"answer":1340,"question":1341,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1343,"answer":1344,"question":1345,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1347,"answer":1348,"question":1349,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1351,"answer":1352,"question":1353,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1355,"answer":1356,"question":1357,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1359,"answer":1360,"question":1361,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1363,"answer":1364,"question":1365,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1367,"answer":1368,"question":1369,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1371,"answer":1372,"question":1373,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1375,"answer":1376,"question":1377,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1379,"answer":1380,"question":1381,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1383,"answer":1384,"question":1385,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1387,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1399,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1388,"component":39,"meta_info":1396,"block_image":1397,"cover_image":1398,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1390,"component":118,"meta_info":1391,"meta_title":7,"block_image":1392,"cover_image":1393,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":731,"content":1403},[1404,1424,1436,1449,1454,1458,1469,1473,1487,1491,1496,1499,1503,1514,1525,1529,1532,1537,1548,1560,1564,1567,1572,1583,1587,1591,1595,1598,1603,1614,1618,1622,1626,1631,1635,1644],{"type":734,"content":1405},[1406,1408,1414,1416,1422],{"text":1407,"type":738},"Out of the ",{"text":1409,"type":738,"marks":1410},"six (6) basic punches",[1411],{"type":749,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1415,"type":738}," in boxing, punch number one is the ",{"text":1417,"type":738,"marks":1418},"jab",[1419],{"type":749,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1423,"type":738},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":734,"content":1425},[1426,1428,1434],{"text":1427,"type":738},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1429,"type":738,"marks":1430},"Coach PJ",[1431],{"type":749,"attrs":1432},{"href":1433,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1435,"type":738}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":792,"attrs":1437},{"id":1438,"body":1439},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1440],{"_uid":1441,"link":1442,"image":1444,"title":1446,"component":1448},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1443,"linktype":13,"fieldtype":14,"cached_url":1443},"https://youtu.be/JM-8c3EqwZg",{"id":1445,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1447,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":785,"attrs":1450,"content":1451},{"level":787},[1452],{"text":1453,"type":738},"5 Most Common Jab Mistakes",{"type":785,"attrs":1455,"content":1456},{"level":809},[1457],{"text":1349,"type":738},{"type":792,"attrs":1459},{"id":1438,"body":1460},[1461],{"url":1462,"_uid":1463,"image":1464,"component":802,"copyright_details":1468},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1465,"alt":1466,"name":7,"focus":48,"title":1466,"filename":1467,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":734,"content":1470},[1471],{"text":1472,"type":738},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":814,"content":1474},[1475,1481],{"type":817,"content":1476},[1477],{"type":734,"content":1478},[1479],{"text":1480,"type":738},"While extending the arm to punch",{"type":817,"content":1482},[1483],{"type":734,"content":1484},[1485],{"text":1486,"type":738},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":734,"content":1488},[1489],{"text":1490,"type":738},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":785,"attrs":1492,"content":1493},{"level":809},[1494],{"text":1495,"type":738},"How To Fix It:",{"type":734,"content":1497},[1498],{"text":1352,"type":738},{"type":785,"attrs":1500,"content":1501},{"level":809},[1502],{"text":1357,"type":738},{"type":792,"attrs":1504},{"id":1438,"body":1505},[1506],{"url":1507,"_uid":1508,"image":1509,"component":802,"copyright_details":1513},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1510,"alt":1511,"name":7,"focus":48,"title":1511,"filename":1512,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":734,"content":1515},[1516,1518,1523],{"text":1517,"type":738},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1519,"type":738,"marks":1520},"hook",[1521],{"type":749,"attrs":1522},{"href":1195,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1524,"type":738}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":785,"attrs":1526,"content":1527},{"level":809},[1528],{"text":1495,"type":738},{"type":734,"content":1530},[1531],{"text":1360,"type":738},{"type":785,"attrs":1533,"content":1534},{"level":809},[1535],{"text":1536,"type":738},"3. Pushing the Jab",{"type":792,"attrs":1538},{"id":1438,"body":1539},[1540],{"url":1541,"_uid":1542,"image":1543,"component":802,"copyright_details":1547},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1544,"alt":1545,"name":7,"focus":48,"title":1545,"filename":1546,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":734,"content":1549},[1550,1552,1558],{"text":1551,"type":738},"“Pushing the jab” means leaning into the punch. In your ",{"text":1553,"type":738,"marks":1554},"boxing stance",[1555],{"type":749,"attrs":1556},{"href":1557,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1559,"type":738},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":785,"attrs":1561,"content":1562},{"level":809},[1563],{"text":1495,"type":738},{"type":734,"content":1565},[1566],{"text":1368,"type":738},{"type":785,"attrs":1568,"content":1569},{"level":809},[1570],{"text":1571,"type":738},"4. Flaring Your Elbows",{"type":792,"attrs":1573},{"id":1438,"body":1574},[1575],{"url":1576,"_uid":1577,"image":1578,"component":802,"copyright_details":1582},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1579,"alt":1580,"name":7,"focus":48,"title":1580,"filename":1581,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":734,"content":1584},[1585],{"text":1586,"type":738},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":734,"content":1588},[1589],{"text":1590,"type":738},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":785,"attrs":1592,"content":1593},{"level":809},[1594],{"text":1495,"type":738},{"type":734,"content":1596},[1597],{"text":1376,"type":738},{"type":785,"attrs":1599,"content":1600},{"level":809},[1601],{"text":1602,"type":738},"5. Not Jabbing Enough",{"type":792,"attrs":1604},{"id":1438,"body":1605},[1606],{"url":1607,"_uid":1608,"image":1609,"component":802,"copyright_details":1613},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1610,"alt":1611,"name":7,"focus":48,"title":1611,"filename":1612,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":734,"content":1615},[1616],{"text":1617,"type":738},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":785,"attrs":1619,"content":1620},{"level":809},[1621],{"text":1495,"type":738},{"type":734,"content":1623},[1624],{"text":1625,"type":738},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":785,"attrs":1627,"content":1628},{"level":787},[1629],{"text":1630,"type":738},"Keep On Jabbing",{"type":734,"content":1632},[1633],{"text":1634,"type":738},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":734,"content":1636},[1637,1638,1643],{"text":1287,"type":738},{"text":1289,"type":738,"marks":1639},[1640],{"type":749,"attrs":1641},{"href":1642,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1296,"type":738},{"type":734,"content":1645},[1646],{"text":1647,"type":738},"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":1649,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1654,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1655,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1650,"component":118,"meta_info":1651,"meta_title":7,"block_image":1652,"cover_image":1653,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1658,"title":1659,"plugin":43,"description":1660},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1662,"alt":1329,"name":7,"focus":48,"title":1329,"filename":1663,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1324],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1672,"created_at":1673,"published_at":1674,"updated_at":1675,"id":1676,"uuid":1677,"content":1678,"slug":1952,"full_slug":1953,"sort_by_date":48,"position":1954,"tag_list":1955,"is_startpage":9,"parent_id":1035,"meta_data":48,"group_id":1956,"first_published_at":1957,"release_id":48,"lang":60,"path":1326,"alternates":1958,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1679,"faqs":1680,"title":1693,"topic":1694,"author":1086,"content":1709,"category":1933,"schedule":1941,"component":1022,"meta_info":1942,"cover_image":1946,"description":1950,"contributors":1951},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1681,1685,1689],{"_uid":1682,"answer":1683,"question":1684,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1686,"answer":1687,"question":1688,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1690,"answer":1691,"question":1692,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1695,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1707,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1696,"component":39,"meta_info":1704,"block_image":1705,"cover_image":1706,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1697,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1698,"component":118,"meta_info":1699,"meta_title":7,"block_image":1700,"cover_image":1701,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1710},[1711,1715,1720,1732,1747,1752,1772,1776,1781,1798,1802,1822,1826,1831,1846,1850,1855,1879,1884,1898,1902,1916,1920,1930],{"type":734,"content":1712},[1713],{"text":1714,"type":738},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":785,"attrs":1716,"content":1717},{"level":787},[1718],{"text":1719,"type":738},"Floyd “Money” Mayweather Jr.",{"type":792,"attrs":1721},{"id":1722,"body":1723},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1724],{"url":1725,"_uid":1726,"image":1727,"component":802,"copyright_details":1731},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1728,"alt":1729,"name":7,"focus":7,"title":1729,"filename":1730,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":734,"content":1733},[1734,1736,1745],{"text":1735,"type":738},"Regarded as the best technical boxer of this age, ",{"text":1737,"type":738,"marks":1738},"Floyd Mayweather Jr.",[1739,1743],{"type":749,"attrs":1740},{"href":1741,"uuid":48,"anchor":48,"custom":1742,"target":752,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1744},"underline",{"text":1746,"type":738}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":785,"attrs":1748,"content":1749},{"level":809},[1750],{"text":1751,"type":738},"The Philly Shell",{"type":814,"content":1753},[1754,1760,1766],{"type":817,"content":1755},[1756],{"type":734,"content":1757},[1758],{"text":1759,"type":738},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":817,"content":1761},[1762],{"type":734,"content":1763},[1764],{"text":1765,"type":738},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":817,"content":1767},[1768],{"type":734,"content":1769},[1770],{"text":1771,"type":738},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":734,"content":1773},[1774],{"text":1775,"type":738},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":785,"attrs":1777,"content":1778},{"level":787},[1779],{"text":1780,"type":738},"Pernell “Sweet Pea” Whitaker",{"type":792,"attrs":1782},{"id":1722,"body":1783},[1784],{"url":1785,"_uid":1786,"image":1787,"component":802,"copyright_details":1791},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1788,"alt":1789,"name":7,"focus":7,"title":1789,"filename":1790,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1792],{"_uid":1793,"link":1794,"title":1796,"component":1797},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1795,"target":752,"linktype":13,"fieldtype":14,"cached_url":1795},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":734,"content":1799},[1800],{"text":1801,"type":738},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":814,"content":1803},[1804,1810,1816],{"type":817,"content":1805},[1806],{"type":734,"content":1807},[1808],{"text":1809,"type":738},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":817,"content":1811},[1812],{"type":734,"content":1813},[1814],{"text":1815,"type":738},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":817,"content":1817},[1818],{"type":734,"content":1819},[1820],{"text":1821,"type":738},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":734,"content":1823},[1824],{"text":1825,"type":738},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":785,"attrs":1827,"content":1828},{"level":787},[1829],{"text":1830,"type":738},"Muhammad Ali",{"type":792,"attrs":1832},{"id":1722,"body":1833},[1834],{"url":1835,"_uid":1836,"image":1837,"component":802,"copyright_details":1840},{"id":7,"url":7,"linktype":1108,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1838,"alt":1729,"name":7,"focus":7,"title":1729,"filename":1839,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1841],{"_uid":1842,"link":1843,"title":1845,"component":1797},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1844,"target":752,"linktype":13,"fieldtype":14,"cached_url":1844},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":734,"content":1847},[1848],{"text":1849,"type":738},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":785,"attrs":1851,"content":1852},{"level":809},[1853],{"text":1854,"type":738},"The Ali Shuffle",{"type":814,"content":1856},[1857,1873],{"type":817,"content":1858},[1859],{"type":734,"content":1860},[1861,1863,1871],{"text":1862,"type":738},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1864,"type":738,"marks":1865},"To do the Ali Shuffle",[1866,1870],{"type":749,"attrs":1867},{"href":1868,"uuid":48,"anchor":48,"custom":1869,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1744},{"text":1872,"type":738},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":817,"content":1874},[1875],{"type":734,"content":1876},[1877],{"text":1878,"type":738},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":785,"attrs":1880,"content":1881},{"level":809},[1882],{"text":1883,"type":738},"The Rope a Dope",{"type":814,"content":1885},[1886,1892],{"type":817,"content":1887},[1888],{"type":734,"content":1889},[1890],{"text":1891,"type":738},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":817,"content":1893},[1894],{"type":734,"content":1895},[1896],{"text":1897,"type":738},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":734,"content":1899},[1900],{"text":1901,"type":738},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":734,"content":1903},[1904,1906,1914],{"text":1905,"type":738},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1907,"type":738,"marks":1908},"FightCamp Community",[1909,1913],{"type":749,"attrs":1910},{"href":1911,"uuid":48,"anchor":48,"custom":1912,"target":752,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1744},{"text":1915,"type":738},"!",{"type":785,"attrs":1917,"content":1918},{"level":787},[1919],{"text":1283,"type":738},{"type":734,"content":1921},[1922,1923,1929],{"text":1287,"type":738},{"text":1289,"type":738,"marks":1924},[1925,1928],{"type":749,"attrs":1926},{"href":1642,"uuid":48,"anchor":48,"custom":1927,"target":752,"linktype":13},{},{"type":1744},{"text":1296,"type":738},{"type":734,"content":1931},[1932],{"text":1300,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1934,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1939,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1940,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1935,"component":118,"meta_info":1936,"meta_title":7,"block_image":1937,"cover_image":1938,"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":1943,"title":1944,"plugin":43,"description":1945},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1947,"alt":1948,"name":7,"focus":7,"title":1948,"filename":1949,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1324],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1960,"created_at":1961,"published_at":1962,"updated_at":1963,"id":1964,"uuid":1965,"content":1966,"slug":2366,"full_slug":2367,"sort_by_date":48,"position":2368,"tag_list":2369,"is_startpage":9,"parent_id":1035,"meta_data":48,"group_id":2370,"first_published_at":1962,"release_id":48,"lang":60,"path":1326,"alternates":2371,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1967,"faqs":1968,"title":1960,"topic":1977,"author":1992,"content":1993,"category":2347,"schedule":2355,"component":1022,"meta_info":2356,"cover_image":2360,"description":2364,"contributors":2365},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1969,1973],{"_uid":1970,"answer":1971,"question":1972,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1974,"answer":1975,"question":1976,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1978,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1990,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1979,"component":39,"meta_info":1987,"block_image":1988,"cover_image":1989,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1980,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1985,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1986,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1981,"component":118,"meta_info":1982,"meta_title":7,"block_image":1983,"cover_image":1984,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":731,"content":1994},[1995,2000,2014,2028,2033,2037,2042,2046,2084,2088,2093,2097,2101,2106,2110,2115,2129,2133,2153,2158,2162,2166,2224,2229,2233,2237,2263,2277,2282,2286,2290,2317,2321,2326,2330,2334,2344],{"type":785,"attrs":1996,"content":1997},{"level":787},[1998],{"text":1999,"type":738},"How to Stay Motivated to Work Out",{"type":734,"content":2001},[2002,2004,2012],{"text":2003,"type":738},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2005,"type":738,"marks":2006},"New Year’s Resolutions",[2007,2011],{"type":749,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"custom":2010,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1744},{"text":2013,"type":738},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":734,"content":2015},[2016,2018,2026],{"text":2017,"type":738},"But what happens if you're looking for motivation to work out in the ",{"text":2019,"type":738,"marks":2020},"middle of summer",[2021,2025],{"type":749,"attrs":2022},{"href":2023,"uuid":48,"anchor":48,"custom":2024,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1744},{"text":2027,"type":738}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":785,"attrs":2029,"content":2030},{"level":787},[2031],{"text":2032,"type":738},"Motivation vs. Determination",{"type":734,"content":2034},[2035],{"text":2036,"type":738},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":785,"attrs":2038,"content":2039},{"level":809},[2040],{"text":2041,"type":738},"Motivation",{"type":734,"content":2043},[2044],{"text":2045,"type":738},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":814,"content":2047},[2048,2054,2060,2066,2072,2078],{"type":817,"content":2049},[2050],{"type":734,"content":2051},[2052],{"text":2053,"type":738},"Movies",{"type":817,"content":2055},[2056],{"type":734,"content":2057},[2058],{"text":2059,"type":738},"Books",{"type":817,"content":2061},[2062],{"type":734,"content":2063},[2064],{"text":2065,"type":738},"Quotes",{"type":817,"content":2067},[2068],{"type":734,"content":2069},[2070],{"text":2071,"type":738},"Speeches",{"type":817,"content":2073},[2074],{"type":734,"content":2075},[2076],{"text":2077,"type":738},"Social media posts",{"type":817,"content":2079},[2080],{"type":734,"content":2081},[2082],{"text":2083,"type":738},"Success stories",{"type":734,"content":2085},[2086],{"text":2087,"type":738},"These are things that essentially make you want to start something, like a workout.",{"type":785,"attrs":2089,"content":2090},{"level":809},[2091],{"text":2092,"type":738},"Determination",{"type":734,"content":2094},[2095],{"text":2096,"type":738},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":734,"content":2098},[2099],{"text":2100,"type":738},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":785,"attrs":2102,"content":2103},{"level":787},[2104],{"text":2105,"type":738},"Finding That Drive",{"type":734,"content":2107},[2108],{"text":2109,"type":738},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":785,"attrs":2111,"content":2112},{"level":809},[2113],{"text":2114,"type":738},"Working Out at Home",{"type":734,"content":2116},[2117,2119,2127],{"text":2118,"type":738},"The wonderful thing about ",{"text":2120,"type":738,"marks":2121},"working out from home",[2122,2126],{"type":749,"attrs":2123},{"href":2124,"uuid":48,"anchor":48,"custom":2125,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1744},{"text":2128,"type":738}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":734,"content":2130},[2131],{"text":2132,"type":738},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":814,"content":2134},[2135,2141,2147],{"type":817,"content":2136},[2137],{"type":734,"content":2138},[2139],{"text":2140,"type":738},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":817,"content":2142},[2143],{"type":734,"content":2144},[2145],{"text":2146,"type":738},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":817,"content":2148},[2149],{"type":734,"content":2150},[2151],{"text":2152,"type":738},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":785,"attrs":2154,"content":2155},{"level":809},[2156],{"text":2157,"type":738},"Staying Committed to Exercising Daily",{"type":734,"content":2159},[2160],{"text":2161,"type":738},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":734,"content":2163},[2164],{"text":2165,"type":738},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":814,"content":2167},[2168,2174,2180,2186,2198,2212],{"type":817,"content":2169},[2170],{"type":734,"content":2171},[2172],{"text":2173,"type":738},"Outdoor walks/hikes in nature",{"type":817,"content":2175},[2176],{"type":734,"content":2177},[2178],{"text":2179,"type":738},"Easy pace swims",{"type":817,"content":2181},[2182],{"type":734,"content":2183},[2184],{"text":2185,"type":738},"Sauna sessions",{"type":817,"content":2187},[2188],{"type":734,"content":2189},[2190],{"text":2191,"type":738,"marks":2192},"Low-intensity yoga",[2193,2197],{"type":749,"attrs":2194},{"href":2195,"uuid":48,"anchor":48,"custom":2196,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1744},{"type":817,"content":2199},[2200],{"type":734,"content":2201},[2202,2210],{"text":2203,"type":738,"marks":2204},"Mobility work",[2205,2209],{"type":749,"attrs":2206},{"href":2207,"uuid":48,"anchor":48,"custom":2208,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1744},{"text":2211,"type":738}," ",{"type":817,"content":2213},[2214],{"type":734,"content":2215},[2216],{"text":2217,"type":738,"marks":2218},"Stretching",[2219,2223],{"type":749,"attrs":2220},{"href":2221,"uuid":48,"anchor":48,"custom":2222,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1744},{"type":785,"attrs":2225,"content":2226},{"level":809},[2227],{"text":2228,"type":738},"Morning Workouts Before Starting the Day",{"type":734,"content":2230},[2231],{"text":2232,"type":738},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":734,"content":2234},[2235],{"text":2236,"type":738},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":814,"content":2238},[2239,2245,2251,2257],{"type":817,"content":2240},[2241],{"type":734,"content":2242},[2243],{"text":2244,"type":738},"Turning off electronics the last hour",{"type":817,"content":2246},[2247],{"type":734,"content":2248},[2249],{"text":2250,"type":738},"Sleeping in a blacked-out environment",{"type":817,"content":2252},[2253],{"type":734,"content":2254},[2255],{"text":2256,"type":738},"Getting to bed at the same time each night",{"type":817,"content":2258},[2259],{"type":734,"content":2260},[2261],{"text":2262,"type":738},"Set out your workout clothes the night before",{"type":734,"content":2264},[2265,2267,2275],{"text":2266,"type":738},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2268,"type":738,"marks":2269},"H.I.I.T. session",[2270,2274],{"type":749,"attrs":2271},{"href":2272,"uuid":48,"anchor":48,"custom":2273,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1744},{"text":2276,"type":738},".",{"type":785,"attrs":2278,"content":2279},{"level":809},[2280],{"text":2281,"type":738},"End-of-Day Workouts",{"type":734,"content":2283},[2284],{"text":2285,"type":738},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":734,"content":2287},[2288],{"text":2289,"type":738},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":814,"content":2291},[2292,2305,2311],{"type":817,"content":2293},[2294],{"type":734,"content":2295},[2296,2298,2303],{"text":2297,"type":738},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2299,"type":738,"marks":2300},"“why” ",[2301],{"type":2302},"italic",{"text":2304,"type":738},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":817,"content":2306},[2307],{"type":734,"content":2308},[2309],{"text":2310,"type":738},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":817,"content":2312},[2313],{"type":734,"content":2314},[2315],{"text":2316,"type":738},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":734,"content":2318},[2319],{"text":2320,"type":738},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":785,"attrs":2322,"content":2323},{"level":787},[2324],{"text":2325,"type":738},"Plan Then Execute",{"type":734,"content":2327},[2328],{"text":2329,"type":738},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":785,"attrs":2331,"content":2332},{"level":787},[2333],{"text":1283,"type":738},{"type":734,"content":2335},[2336,2337,2343],{"text":1287,"type":738},{"text":1289,"type":738,"marks":2338},[2339,2342],{"type":749,"attrs":2340},{"href":1642,"uuid":48,"anchor":48,"custom":2341,"target":752,"linktype":13},{},{"type":1744},{"text":1296,"type":738},{"type":734,"content":2345},[2346],{"text":1300,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2348,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2353,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2354,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2349,"component":118,"meta_info":2350,"meta_title":7,"block_image":2351,"cover_image":2352,"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},[],[],"2023-01-31 00:00",{"_uid":2357,"title":2358,"plugin":43,"description":2359},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2361,"alt":2362,"name":7,"focus":7,"title":2362,"filename":2363,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1324],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2373,"created_at":2374,"published_at":2375,"updated_at":2376,"id":2377,"uuid":2378,"content":2379,"slug":2713,"full_slug":2714,"sort_by_date":48,"position":2715,"tag_list":2716,"is_startpage":9,"parent_id":1035,"meta_data":48,"group_id":2717,"first_published_at":2718,"release_id":48,"lang":60,"path":1326,"alternates":2719,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2380,"faqs":2381,"title":2373,"topic":2394,"author":2409,"content":2410,"category":2694,"schedule":2702,"component":1022,"meta_info":2703,"cover_image":2707,"description":2711,"contributors":2712},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2382,2386,2390],{"_uid":2383,"answer":2384,"question":2385,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2387,"answer":2388,"question":2389,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2391,"answer":2392,"question":2393,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2395,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2407,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2408,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2396,"component":39,"meta_info":2404,"block_image":2405,"cover_image":2406,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2397,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2402,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2398,"component":118,"meta_info":2399,"meta_title":7,"block_image":2400,"cover_image":2401,"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":731,"content":2411},[2412,2426,2430,2442,2447,2452,2482,2487,2514,2519,2541,2546,2568,2573,2595,2600,2627,2632,2648,2652,2676,2680,2691],{"type":734,"content":2413},[2414,2416,2424],{"text":2415,"type":738},"Post-workout ",{"text":2417,"type":738,"marks":2418},"stretches",[2419,2423],{"type":749,"attrs":2420},{"href":2421,"uuid":48,"anchor":48,"custom":2422,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1744},{"text":2425,"type":738}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":785,"attrs":2427,"content":2428},{"level":787},[2429],{"text":2385,"type":738},{"type":734,"content":2431},[2432,2440],{"text":2433,"type":738,"marks":2434},"Research",[2435,2439],{"type":749,"attrs":2436},{"href":2437,"uuid":48,"anchor":48,"custom":2438,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1744},{"text":2441,"type":738}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":785,"attrs":2443,"content":2444},{"level":787},[2445],{"text":2446,"type":738},"7 Stretches to Help You Recover Post-Workout",{"type":785,"attrs":2448,"content":2449},{"level":809},[2450],{"text":2451,"type":738},"Shoulder Flossing",{"type":2453,"attrs":2454,"content":2457},"ordered_list",{"order":2455},{"order":2456},1,[2458,2464,2470,2476],{"type":817,"content":2459},[2460],{"type":734,"content":2461},[2462],{"text":2463,"type":738},"Start in a standing position.",{"type":817,"content":2465},[2466],{"type":734,"content":2467},[2468],{"text":2469,"type":738},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":817,"content":2471},[2472],{"type":734,"content":2473},[2474],{"text":2475,"type":738},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":817,"content":2477},[2478],{"type":734,"content":2479},[2480],{"text":2481,"type":738},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":785,"attrs":2483,"content":2484},{"level":809},[2485],{"text":2486,"type":738},"World's Greatest Stretch ",{"type":2453,"attrs":2488,"content":2489},{"order":2456},[2490,2496,2502,2508],{"type":817,"content":2491},[2492],{"type":734,"content":2493},[2494],{"text":2495,"type":738},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":817,"content":2497},[2498],{"type":734,"content":2499},[2500],{"text":2501,"type":738},"Next to the left hand, raise the left hand to the sky. ",{"type":817,"content":2503},[2504],{"type":734,"content":2505},[2506],{"text":2507,"type":738},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":817,"content":2509},[2510],{"type":734,"content":2511},[2512],{"text":2513,"type":738},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":785,"attrs":2515,"content":2516},{"level":809},[2517],{"text":2518,"type":738},"Kneeling Quad/Hip Flexor Stretch",{"type":2453,"attrs":2520,"content":2522},{"order":2521},{"order":2456},[2523,2529,2535],{"type":817,"content":2524},[2525],{"type":734,"content":2526},[2527],{"text":2528,"type":738},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":817,"content":2530},[2531],{"type":734,"content":2532},[2533],{"text":2534,"type":738},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":817,"content":2536},[2537],{"type":734,"content":2538},[2539],{"text":2540,"type":738},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":785,"attrs":2542,"content":2543},{"level":809},[2544],{"text":2545,"type":738},"Cat/Cow",{"type":2453,"attrs":2547,"content":2549},{"order":2548},{"order":2456},[2550,2556,2562],{"type":817,"content":2551},[2552],{"type":734,"content":2553},[2554],{"text":2555,"type":738},"Start on all fours, neutral spine. ",{"type":817,"content":2557},[2558],{"type":734,"content":2559},[2560],{"text":2561,"type":738},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":817,"content":2563},[2564],{"type":734,"content":2565},[2566],{"text":2567,"type":738},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":785,"attrs":2569,"content":2570},{"level":809},[2571],{"text":2572,"type":738},"Thread the Needle",{"type":2453,"attrs":2574,"content":2576},{"order":2575},{"order":2456},[2577,2583,2589],{"type":817,"content":2578},[2579],{"type":734,"content":2580},[2581],{"text":2582,"type":738},"Start on all fours. ",{"type":817,"content":2584},[2585],{"type":734,"content":2586},[2587],{"text":2588,"type":738},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":817,"content":2590},[2591],{"type":734,"content":2592},[2593],{"text":2594,"type":738},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":785,"attrs":2596,"content":2597},{"level":809},[2598],{"text":2599,"type":738},"Thread the Needle With a Twist ",{"type":2453,"attrs":2601,"content":2603},{"order":2602},{"order":2456},[2604,2609,2615,2621],{"type":817,"content":2605},[2606],{"type":734,"content":2607},[2608],{"text":2582,"type":738},{"type":817,"content":2610},[2611],{"type":734,"content":2612},[2613],{"text":2614,"type":738},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":817,"content":2616},[2617],{"type":734,"content":2618},[2619],{"text":2620,"type":738},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":817,"content":2622},[2623],{"type":734,"content":2624},[2625],{"text":2626,"type":738},"Return to the starting position.",{"type":785,"attrs":2628,"content":2629},{"level":809},[2630],{"text":2631,"type":738},"Scorpion Stretch (Prone) ",{"type":2453,"attrs":2633,"content":2635},{"order":2634},{"order":2456},[2636,2642],{"type":817,"content":2637},[2638],{"type":734,"content":2639},[2640],{"text":2641,"type":738},"Begin lying down, arms out in T. ",{"type":817,"content":2643},[2644],{"type":734,"content":2645},[2646],{"text":2647,"type":738},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":785,"attrs":2649,"content":2650},{"level":787},[2651],{"text":2393,"type":738},{"type":734,"content":2653},[2654,2656,2664,2666,2674],{"text":2655,"type":738},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2657,"type":738,"marks":2658},"range of motion improvements",[2659,2663],{"type":749,"attrs":2660},{"href":2661,"uuid":48,"anchor":48,"custom":2662,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1744},{"text":2665,"type":738},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2667,"type":738,"marks":2668},"Studies",[2669,2673],{"type":749,"attrs":2670},{"href":2671,"uuid":48,"anchor":48,"custom":2672,"target":752,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1744},{"text":2675,"type":738}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":785,"attrs":2677,"content":2678},{"level":787},[2679],{"text":1283,"type":738},{"type":734,"content":2681},[2682,2683,2689],{"text":1287,"type":738},{"text":1289,"type":738,"marks":2684},[2685,2688],{"type":749,"attrs":2686},{"href":1642,"uuid":48,"anchor":48,"custom":2687,"target":752,"linktype":13},{},{"type":1744},{"text":2690,"type":738}," 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":734,"content":2692},[2693],{"text":1647,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2695,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2700,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2696,"component":118,"meta_info":2697,"meta_title":7,"block_image":2698,"cover_image":2699,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2704,"title":2705,"plugin":43,"description":2706},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2708,"alt":2709,"name":7,"focus":7,"title":2709,"filename":2710,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1324],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2721,"created_at":2722,"published_at":2723,"updated_at":2724,"id":2725,"uuid":2726,"content":2727,"slug":2910,"full_slug":2911,"sort_by_date":48,"position":2912,"tag_list":2913,"is_startpage":9,"parent_id":1035,"meta_data":48,"group_id":2914,"first_published_at":2723,"release_id":48,"lang":60,"path":1326,"alternates":2915,"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":2728,"faqs":2729,"title":2721,"topic":2734,"author":1086,"content":2749,"category":2891,"schedule":2899,"component":1022,"meta_info":2900,"cover_image":2904,"description":2908,"contributors":2909},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2730],{"_uid":2731,"answer":2732,"question":2733,"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":2735,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2747,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2736,"component":39,"meta_info":2744,"block_image":2745,"cover_image":2746,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2738,"component":118,"meta_info":2739,"meta_title":7,"block_image":2740,"cover_image":2741,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2750},[2751,2755,2760,2765,2789,2794,2818,2823,2837,2842,2856,2861,2865,2870,2874,2878,2888],{"type":734,"content":2752},[2753],{"text":2754,"type":738},"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":785,"attrs":2756,"content":2757},{"level":787},[2758],{"text":2759,"type":738},"5 Ways to Shake Up Your Cardio",{"type":785,"attrs":2761,"content":2762},{"level":809},[2763],{"text":2764,"type":738},"Swimming",{"type":734,"content":2766},[2767,2769,2777,2779,2787],{"text":2768,"type":738},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2770,"type":738,"marks":2771},"Flo Master’s",[2772,2776],{"type":749,"attrs":2773},{"href":2774,"uuid":48,"anchor":48,"custom":2775,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1744},{"text":2778,"type":738}," favorite forms of ",{"text":2780,"type":738,"marks":2781},"active recovery",[2782,2786],{"type":749,"attrs":2783},{"href":2784,"uuid":48,"anchor":48,"custom":2785,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1744},{"text":2788,"type":738}," 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":785,"attrs":2790,"content":2791},{"level":809},[2792],{"text":2793,"type":738},"Tabata Bag Drills",{"type":734,"content":2795},[2796,2798,2806,2808,2816],{"text":2797,"type":738},"One great way to get your anaerobic endurance up is with ",{"text":2799,"type":738,"marks":2800},"Tabata",[2801,2805],{"type":749,"attrs":2802},{"href":2803,"uuid":48,"anchor":48,"custom":2804,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1744},{"text":2807,"type":738}," 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":2809,"type":738,"marks":2810},"FightCamp App",[2811,2815],{"type":749,"attrs":2812},{"href":2813,"uuid":48,"anchor":48,"custom":2814,"target":752,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1744},{"text":2817,"type":738}," 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":785,"attrs":2819,"content":2820},{"level":809},[2821],{"text":2822,"type":738},"Footwork Heavy Sports",{"type":734,"content":2824},[2825,2827,2835],{"text":2826,"type":738},"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":2828,"type":738,"marks":2829},"dancing",[2830,2834],{"type":749,"attrs":2831},{"href":2832,"uuid":48,"anchor":48,"custom":2833,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1744},{"text":2836,"type":738}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":785,"attrs":2838,"content":2839},{"level":809},[2840],{"text":2841,"type":738},"Hiking",{"type":734,"content":2843},[2844,2846,2854],{"text":2845,"type":738},"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":2847,"type":738,"marks":2848},"healthy snacks",[2849,2853],{"type":749,"attrs":2850},{"href":2851,"uuid":48,"anchor":48,"custom":2852,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1744},{"text":2855,"type":738},"! ",{"type":785,"attrs":2857,"content":2858},{"level":809},[2859],{"text":2860,"type":738},"Shadowboxing Punchouts",{"type":734,"content":2862},[2863],{"text":2864,"type":738},"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":785,"attrs":2866,"content":2867},{"level":787},[2868],{"text":2869,"type":738},"Shaking Up Your Cardio",{"type":734,"content":2871},[2872],{"text":2873,"type":738},"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":785,"attrs":2875,"content":2876},{"level":787},[2877],{"text":1283,"type":738},{"type":734,"content":2879},[2880,2881,2887],{"text":1287,"type":738},{"text":1289,"type":738,"marks":2882},[2883,2886],{"type":749,"attrs":2884},{"href":1642,"uuid":48,"anchor":48,"custom":2885,"target":752,"linktype":13},{},{"type":1744},{"text":2690,"type":738},{"type":734,"content":2889},[2890],{"text":1300,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2892,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2897,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2893,"component":118,"meta_info":2894,"meta_title":7,"block_image":2895,"cover_image":2896,"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":2901,"title":2902,"plugin":43,"description":2903},"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":2905,"alt":2906,"name":7,"focus":7,"title":2906,"filename":2907,"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,[1324],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1022,"created_at":2917,"published_at":2918,"updated_at":2919,"id":2920,"uuid":2921,"content":2922,"slug":1022,"full_slug":2943,"sort_by_date":48,"position":446,"tag_list":2944,"is_startpage":9,"parent_id":2945,"meta_data":48,"group_id":2946,"first_published_at":2947,"release_id":48,"lang":60,"path":7,"alternates":2948,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2923,"component":2924,"meta_info":2925,"custom_content_list":2927},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2926,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2928,2933,2938],{"_uid":2929,"label":2930,"value":2931,"dev_id":2932,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2934,"label":2935,"value":2936,"dev_id":2937,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2939,"label":2940,"value":2941,"dev_id":2942,"component":738},"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",[],1785892848261]