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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1166,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1156,"full_slug":1157,"sort_by_date":48,"position":1158,"tag_list":1159,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1162,"first_published_at":1163,"release_id":48,"lang":60,"path":1164,"alternates":1165,"default_full_slug":48,"translated_slugs":48},"How To Create A Workout Schedule | At-Home Boxing Training","2021-11-25T16:56:38.101Z","2022-09-26T19:55:39.966Z","2022-09-26T19:55:40.013Z",88335654,"9a2374fa-346f-42da-972f-e1053911683a",{"_uid":664,"faqs":665,"title":657,"topic":687,"author":702,"content":725,"category":1139,"schedule":1147,"component":1148,"meta_info":1149,"cover_image":1152,"description":1151,"email_capture":1155},"fc386ee0-b8f9-4c9a-8eda-590045cf1154",[666,671,675,679,683],{"_uid":667,"answer":668,"question":669,"component":670},"80f7359b-be87-420c-bebb-e6083e13fb3c","To create an at-home workout schedule, here are a few tips:\\n1. You always have time to warm-up\\n2. Focus on quality over quantity\\n3. Work \\\"like\\\" muscle groups together\\n4. Do cardio at the end, not the beginning","How can I create an at-home workout schedule?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"d4763f24-95e2-42a4-afe7-04d7b5464d7a","This is probably my most important tip: never skip the warm-up. Not only does stretching and warming up help prevent injury, but it also starts your body in motion and allows you to ease into the more intense exercise later in your workout.\\n\\nHere’s an example of a 5 minute warm-up routine I use before my workouts:\\n\\n30 jumping jacks\\nGood mornings (barbell exercise)\\n1 minute of light work on the bag: focus on boxing technique, not power or speed\\n1 minute boxer rhythm: bounce in your boxing stance, let your shoulders loosen up\\nIn addition to the movements above, I also incorporate some stretching exercises as well before I really get into the bulk of my workout.","You always have time to warm-up",{"_uid":676,"answer":677,"question":678,"component":670},"2468d262-f157-4cae-b9b2-c4ee478e86e5","Remember that exercises are designed the way they are for a reason. It is always more effective to do 10 good, complete push-ups than 30 where you barely bend your elbows before coming back up. When it comes to form, especially with intensive exercises like push-ups or weight training drills, always prioritize doing the motion correctly over the number of reps. Not only will this help you in the long run, but you’ll be able to reap the benefits and likely use more of your muscles in the process.","Focus on quality over quantity",{"_uid":680,"answer":681,"question":682,"component":670},"b6490f2e-9d24-4c23-b812-b796d3bfc4fa","If you don’t have a set plan in place, it can be hard to figure out which muscle groups to focus on on a given day for home workouts. Certain muscle groups require their own day, but a lot of muscles can be worked out simultaneously, which is great for saving time without sacrificing quality.\\n\\nBelow, I’ve listed how I split up muscle groups when planning my home workouts, as well as given a rough time estimate to complete one rotation through the exercises. Everyone will be able to do different numbers of reps of each exercise, but as long as you are keeping your effort high, you’ll still get the full benefit. You can start with a set of 10 reps for each exercise and see how that feels. If it’s too much, do fewer and work your way up. If it’s easy, then you can increase. Remember, everyone is on a different fitness journey so your time might be slightly faster or slower than mine, and that's okay!\\n\\nGroup 1: Arms, chest, back\\nYou can work out your arms, chest, and back all on the same day using certain exercises, such as push-ups and their variations, pull-ups, shoulder presses, and of course, heavy bag work. By grouping these muscles together, you can save time without losing results. If at some point you do feel like you’re lagging behind in one of these areas, you can simply adjust your workout on these days to include one or two more exercises that target that area more than the others.\\n\\nHere is an example arm, chest, and back workout I like to use.\\n\\nExercise 1: 2 sets of diamond push-ups\\nExercise 2: 1 round of power punch outs\\nExercise 3: 1 set of pull-ups\\nExercise 4: 2 sets of Spartan push-ups\\nTime: about 20 minutes\\nGroup 2: Upper and lower legs\\nAh the dreaded leg day. The trick here is to alternate your exercise pattern. First, choose an exercise that mainly targets the upper legs, like squats, leg presses, high knees, etc. and then move on to one that targets the lower legs, such as toe raises, jump rope, etc. This way each muscle group gets a little rest in between each exercise.\\n\\nHere is an example of one of my workouts for legs. (Personally, I don’t use weights due to a chronic knee injury):\\n\\nExercise 1: 1 set of jumping squats\\nExercise 2: 2 sets of speed jump rope\\nExercise 3: 2 sets of alternating lunges\\nExercise 4: 2 sets of side to sides\\nTime: about 25 minutes\\nGroup 3: Core and stabilizing muscles\\nYour core needs a lot of attention all its own, and it’s a notoriously hard muscle group to focus on. Many exercises that work your core also work a lot of the small muscles responsible for balance. For example, Russian twists (or Boxer’s twist) work your core muscles, but also work the small muscles that support your hips and shoulders that ultimately help regulate upper body balance.\\n\\nHere is an example of what a day focused on core training could look like:\\n\\nExercise 1: 2 sets of V-ups\\nExercise 2: 1-2 minute plank\\nExercise 3: 2 sets of Boxer’s twist\\nExercise 4: 2 sets of oblique crunches\\nTime: about 15-20 minutes","Work \"like\" muscle groups together",{"_uid":684,"answer":685,"question":686,"component":670},"3c4de524-e862-4f7f-b232-8d6a357113b0","This is something my coach taught me that has been a godsend. Even if you have the temptation to run while you’re fresh, before your workout, sometimes it’s best to use that energy for the high-intensity exercises, such as heavy bag work, drills, and strength training. Then you can focus on cardio afterward. This depends on your own workout goals, but I prefer running after my boxing training. It helps me cool down and allows me to zone out or plan the rest of my day.","Do cardio at the end, not the beginning",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":528,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":717,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":726,"content":727},"doc",[728,752,768,772,779,791,795,799,851,855,860,869,890,896,905,909,913,919,923,927,959,964,968,972,1004,1009,1013,1017,1049,1055,1064,1068,1098,1103],{"type":729,"content":730},"paragraph",[731,733,736,742,750],{"type":732},"hard_break",{"text":734,"type":735},"As a boxer, I know how hard it can be to cram everything you need into a workout schedule. We are all balancing work, family, and personal lives, and our time is valuable. Fitting in a workout can often feel like an added burden, but we all know the importance of exercise for both our physical and ","text",{"text":737,"type":735,"marks":738}," ",[739],{"type":740,"attrs":741},"styled",{"class":7},{"text":743,"type":735,"marks":744},"mental health",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health","_blank",{"text":751,"type":735},". It’s important that we find ways to maximize the time we can spend working out--and have fun doing it!",{"type":729,"content":753},[754,756,760,766],{"text":755,"type":735},"Plus, you don’t need to go to a gym to exercise. These days, working out at home is even more accessible and possible with training programs like ",{"text":737,"type":735,"marks":757},[758],{"type":740,"attrs":759},{"class":7},{"text":761,"type":735,"marks":762},"FightCamp",[763],{"type":746,"attrs":764},{"href":765,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":767,"type":735},". Make your workout fit your lifestyle!",{"type":729,"content":769},[770],{"text":771,"type":735},"Below, I’ve listed my tips for making sure that, with the right planning, even if you only have 30 minutes at home, you can still get in an effective and rewarding workout.",{"type":773,"attrs":774,"content":776},"heading",{"level":775},2,[777,778],{"text":674,"type":735},{"type":732},{"type":780,"attrs":781},"blok",{"id":782,"body":783},"20b9a4d7-ea7a-4b3b-a3c8-d2d8488cb9f0",[784],{"_uid":785,"image":786,"component":790},"i-f336ea2d-9935-49f0-80b3-6789d95a8dc2",{"id":787,"alt":788,"name":7,"focus":48,"title":788,"filename":789,"copyright":7,"fieldtype":50},3462709,"Coach PJ Warming-Up For Boxing","https://a.storyblok.com/f/115220/1100x1100/a3ebf5e607/boxing_warm-up.png","content_image",{"type":729,"content":792},[793],{"text":794,"type":735},"This is probably my most important tip: never skip the warm-up. Not only does stretching and warming up help prevent injury, but it also starts your body in motion and allows you to ease into the more intense exercise later in your workout.",{"type":729,"content":796},[797],{"text":798,"type":735},"Here’s an example of a 5 minute warm-up routine I use before my workouts:",{"type":800,"content":801},"bullet_list",[802,809,815,833],{"type":803,"content":804},"list_item",[805],{"type":729,"content":806},[807],{"text":808,"type":735},"30 jumping jacks",{"type":803,"content":810},[811],{"type":729,"content":812},[813],{"text":814,"type":735},"Good mornings (barbell exercise)",{"type":803,"content":816},[817],{"type":729,"content":818},[819,821,825,831],{"text":820,"type":735},"1 minute of light work on the bag: focus on ",{"text":737,"type":735,"marks":822},[823],{"type":740,"attrs":824},{"class":7},{"text":826,"type":735,"marks":827},"boxing technique",[828],{"type":746,"attrs":829},{"href":830,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/best-punching-boxing-techniques-how-to-throw-a-punch/",{"text":832,"type":735},", not power or speed",{"type":803,"content":834},[835],{"type":729,"content":836},[837,839,843,849],{"text":838,"type":735},"1 minute boxer rhythm: bounce in your ",{"text":737,"type":735,"marks":840},[841],{"type":740,"attrs":842},{"class":7},{"text":844,"type":735,"marks":845},"boxing stance",[846],{"type":746,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":850,"type":735},", let your shoulders loosen up",{"type":729,"content":852},[853],{"text":854,"type":735},"In addition to the movements above, I also incorporate some stretching exercises as well before I really get into the bulk of my workout.",{"type":773,"attrs":856,"content":857},{"level":775},[858,859],{"text":678,"type":735},{"type":732},{"type":780,"attrs":861},{"id":782,"body":862},[863],{"_uid":864,"image":865,"component":790},"i-33ad0afd-091b-4471-b298-49e98e6c2f4f",{"id":866,"alt":867,"name":7,"focus":48,"title":867,"filename":868,"copyright":7,"fieldtype":50},3462746,"Coach PJ Doing Push-Ups With Risers","https://a.storyblok.com/f/115220/1100x1100/999c19b2e5/push-ups.png",{"type":729,"content":870},[871,873,877,883,888],{"text":872,"type":735},"Remember that exercises are designed the way they are for a reason. It is always more effective to do 10 good, complete push-ups than 30 where you barely bend your elbows before coming back up. When it comes to form, especially with intensive exercises like ",{"text":737,"type":735,"marks":874},[875],{"type":740,"attrs":876},{"class":7},{"text":878,"type":735,"marks":879},"push-ups",[880],{"type":746,"attrs":881},{"href":882,"uuid":48,"anchor":48,"target":749,"linktype":48},"https://youtu.be/euzfTArUil4",{"text":884,"type":735,"marks":885},"  ",[886],{"type":740,"attrs":887},{"class":7},{"text":889,"type":735},"or weight training drills, always prioritize doing the motion correctly over the number of reps. Not only will this help you in the long run, but you’ll be able to reap the benefits and likely use more of your muscles in the process.",{"type":773,"attrs":891,"content":892},{"level":775},[893,895],{"text":894,"type":735},"Work “like” muscle groups together",{"type":732},{"type":780,"attrs":897},{"id":782,"body":898},[899],{"_uid":900,"image":901,"component":790},"i-94a7362b-11bc-4ae4-8a96-5931665537e3",{"id":902,"alt":903,"name":7,"focus":48,"title":903,"filename":904,"copyright":7,"fieldtype":50},3462780,"Coach PJ Doing Core Exercises","https://a.storyblok.com/f/115220/1100x1100/4dbed654ba/boxer_twists.png",{"type":729,"content":906},[907],{"text":908,"type":735},"If you don’t have a set plan in place, it can be hard to figure out which muscle groups to focus on a given day for home workouts. Certain muscle groups require their own day, but a lot of muscles can be worked out simultaneously, which is great for saving time without sacrificing quality.",{"type":729,"content":910},[911],{"text":912,"type":735},"Below, I’ve listed how I split up muscle groups when planning my home workouts, as well as given a rough time estimate to complete one rotation through the exercises. Everyone will be able to do different numbers of reps of each exercise, but as long as you are keeping your effort high, you’ll still get the full benefit. You can start with a set of 10 reps for each exercise and see how that feels. If it’s too much, do fewer and work your way up. If it’s easy, then you can increase. Remember, everyone is on a different fitness journey so your time might be slightly faster or slower than mine, and that's okay!",{"type":773,"attrs":914,"content":916},{"level":915},3,[917],{"text":918,"type":735},"Group 1: Arms, chest, back",{"type":729,"content":920},[921],{"text":922,"type":735},"You can work out your arms, chest, and back all on the same day using certain exercises, such as push-ups and their variations, pull-ups, shoulder presses, and of course, heavy bag work. By grouping these muscles together, you can save time without losing results. If at some point you do feel like you’re lagging behind in one of these areas, you can simply adjust your workout on these days to include one or two more exercises that target that area more than the others.",{"type":729,"content":924},[925],{"text":926,"type":735},"Here is an example arm, chest, and back workout I like to use.",{"type":800,"content":928},[929,935,941,947,953],{"type":803,"content":930},[931],{"type":729,"content":932},[933],{"text":934,"type":735},"Exercise 1: 2 sets of diamond push-ups",{"type":803,"content":936},[937],{"type":729,"content":938},[939],{"text":940,"type":735},"Exercise 2: 1 round of power punch outs",{"type":803,"content":942},[943],{"type":729,"content":944},[945],{"text":946,"type":735},"Exercise 3: 1 set of pull-ups",{"type":803,"content":948},[949],{"type":729,"content":950},[951],{"text":952,"type":735},"Exercise 4: 2 sets of Spartan push-ups",{"type":803,"content":954},[955],{"type":729,"content":956},[957],{"text":958,"type":735},"Time: about 20 minutes",{"type":773,"attrs":960,"content":961},{"level":915},[962],{"text":963,"type":735},"Group 2: Upper and lower legs",{"type":729,"content":965},[966],{"text":967,"type":735},"Ah the dreaded leg day. The trick here is to alternate your exercise pattern. First, choose an exercise that mainly targets the upper legs, like squats, leg presses, high knees, etc. and then move on to one that targets the lower legs, such as toe raises, jump rope, etc. This way each muscle group gets a little rest in between each exercise.",{"type":729,"content":969},[970],{"text":971,"type":735},"Here is an example of one of my workouts for legs. (Personally, I don’t use weights due to a chronic knee injury):",{"type":800,"content":973},[974,980,986,992,998],{"type":803,"content":975},[976],{"type":729,"content":977},[978],{"text":979,"type":735},"Exercise 1: 1 set of jumping squats",{"type":803,"content":981},[982],{"type":729,"content":983},[984],{"text":985,"type":735},"Exercise 2: 2 sets of speed jump rope",{"type":803,"content":987},[988],{"type":729,"content":989},[990],{"text":991,"type":735},"Exercise 3: 2 sets of alternating lunges",{"type":803,"content":993},[994],{"type":729,"content":995},[996],{"text":997,"type":735},"Exercise 4: 2 sets of side to sides",{"type":803,"content":999},[1000],{"type":729,"content":1001},[1002],{"text":1003,"type":735},"Time: about 25 minutes",{"type":773,"attrs":1005,"content":1006},{"level":915},[1007],{"text":1008,"type":735},"Group 3: Core and stabilizing muscles",{"type":729,"content":1010},[1011],{"text":1012,"type":735},"Your core needs a lot of attention all its own, and it’s a notoriously hard muscle group to focus on. Many exercises that work your core also work a lot of the small muscles responsible for balance. For example, Russian twists (or Boxer’s twist) work your core muscles, but also work the small muscles that support your hips and shoulders that ultimately help regulate upper body balance.",{"type":729,"content":1014},[1015],{"text":1016,"type":735},"Here is an example of what a day focused on core training could look like:",{"type":800,"content":1018},[1019,1025,1031,1037,1043],{"type":803,"content":1020},[1021],{"type":729,"content":1022},[1023],{"text":1024,"type":735},"Exercise 1: 2 sets of V-ups",{"type":803,"content":1026},[1027],{"type":729,"content":1028},[1029],{"text":1030,"type":735},"Exercise 2: 1-2 minute plank",{"type":803,"content":1032},[1033],{"type":729,"content":1034},[1035],{"text":1036,"type":735},"Exercise 3: 2 sets of Boxer’s twist",{"type":803,"content":1038},[1039],{"type":729,"content":1040},[1041],{"text":1042,"type":735},"Exercise 4: 2 sets of oblique crunches",{"type":803,"content":1044},[1045],{"type":729,"content":1046},[1047],{"text":1048,"type":735},"Time: about 15-20 minutes",{"type":773,"attrs":1050,"content":1051},{"level":775},[1052,1054],{"text":1053,"type":735},"Do roadwork at the end, not the beginning",{"type":732},{"type":780,"attrs":1056},{"id":782,"body":1057},[1058],{"_uid":1059,"image":1060,"component":790},"i-3203d36b-c186-47ad-88b6-eadbdb39be92",{"id":1061,"alt":1062,"name":7,"focus":48,"title":1062,"filename":1063,"copyright":7,"fieldtype":50},3462748,"Coach PJ Running at the Beach","https://a.storyblok.com/f/115220/1100x1100/85013d2c3a/running.png",{"type":729,"content":1065},[1066],{"text":1067,"type":735},"This is something my coach taught me that has been a godsend. Even if you have the temptation to run while you’re fresh, before your workout, sometimes it’s best to use that energy for the high-intensity exercises, such as heavy bag work, drills, and strength training. Then you can focus on roadwork afterward. This depends on your own workout goals, but I prefer running after my boxing training. It helps me cool down and allows me to zone out or plan the rest of my day.",{"type":729,"content":1069},[1070,1072,1076,1082,1086,1088,1092,1096],{"text":1071,"type":735},"I hope these tips have helped you plan your home workouts better and remember: even if all you have is a ",{"text":737,"type":735,"marks":1073},[1074],{"type":740,"attrs":1075},{"class":7},{"text":1077,"type":735,"marks":1078},"heavy bag",[1079],{"type":746,"attrs":1080},{"href":1081,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout/",{"text":884,"type":735,"marks":1083},[1084],{"type":740,"attrs":1085},{"class":7},{"text":1087,"type":735},"and some floor space, you can still get an amazing workout in with bodyweight exercises and heavy bag training. And if you’re like me and do your best work with partners, then there’s no better partner to push you and get you past the limit than ",{"text":737,"type":735,"marks":1089},[1090],{"type":740,"attrs":1091},{"class":7},{"text":761,"type":735,"marks":1093},[1094],{"type":746,"attrs":1095},{"href":765,"uuid":48,"anchor":48,"target":749,"linktype":48},{"text":1097,"type":735},"!",{"type":773,"attrs":1099,"content":1100},{"level":915},[1101],{"text":1102,"type":735},"Related Articles",{"type":729,"content":1104},[1105,1111,1112,1118,1119,1125,1126,1132,1133],{"text":1106,"type":735,"marks":1107},"How To Start An At-Home Fitness Routine",[1108],{"type":746,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-an-at-home-fitness-routine",{"type":732},{"text":1113,"type":735,"marks":1114},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1115],{"type":746,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":732},{"text":1120,"type":735,"marks":1121},"Life of a Boxer: How a Boxer Trains To Fight",[1122],{"type":746,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/life-of-a-boxer-how-a-boxer-trains-to-fight",{"type":732},{"text":1127,"type":735,"marks":1128},"Why Boxing Is Great For Fitness | From An Amateur Boxer",[1129],{"type":746,"attrs":1130},{"href":1131,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-boxing-is-great-for-fitness-from-an-amateur-boxer",{"type":732},{"text":1134,"type":735,"marks":1135},"Get Started: Equipment You NEED For Your At-Home Workout Gym",[1136],{"type":746,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/get-started-equipment-you-need-for-your-at-home-workout-gym",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1140,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1145,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1146,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1141,"component":118,"meta_info":1142,"meta_title":7,"block_image":1143,"cover_image":1144,"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},[],[],"2021-12-21 00:00","article",{"_uid":1150,"title":657,"plugin":43,"description":1151},"9cf126c1-1ed7-4cd7-9d3b-1191c839d151","Boxer Iain Mackenzie reveals how to plan an efficient and effective workout to keep your boxing training on track and feel your best physically and mentally.",{"id":1153,"alt":657,"name":7,"focus":48,"title":657,"filename":1154,"copyright":7,"fieldtype":50},3462703,"https://a.storyblok.com/f/115220/2400x990/19a2dcabcc/how-to-create-a-workout-schedule.png",[],"how-to-create-a-workout-schedule-at-home-boxing-training","blogs/how-to-create-a-workout-schedule-at-home-boxing-training",-2790,[1160],"featured",60887917,"3443f96a-3d5e-4198-bff8-025891366c7c","2021-12-21T01:31:00.000Z","training/how-to-create-a-workout-schedule-at-home-boxing-training",[],["Reactive",1167],[1168,1348,1772,2114,2342,2754],{"name":1169,"created_at":1170,"published_at":1171,"updated_at":1172,"id":1173,"uuid":1174,"content":1175,"slug":1341,"full_slug":1342,"sort_by_date":48,"position":1343,"tag_list":1344,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1345,"first_published_at":1171,"release_id":48,"lang":60,"path":1346,"alternates":1347,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1176,"faqs":1177,"title":1169,"topic":1194,"author":708,"content":1209,"category":1322,"schedule":1330,"component":1148,"meta_info":1331,"cover_image":1335,"description":1339,"contributors":1340},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1178,1182,1186,1190],{"_uid":1179,"answer":1180,"question":1181,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1183,"answer":1184,"question":1185,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1187,"answer":1188,"question":1189,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1191,"answer":1192,"question":1193,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1195,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1207,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1208,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1196,"component":39,"meta_info":1204,"block_image":1205,"cover_image":1206,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1197,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1198,"component":118,"meta_info":1199,"meta_title":7,"block_image":1200,"cover_image":1201,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":1210},[1211,1215,1220,1240,1245,1249,1254,1257,1262,1274,1279,1292,1297,1301,1306,1318],{"type":729,"content":1212},[1213],{"text":1214,"type":735},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":773,"attrs":1216,"content":1217},{"level":775},[1218],{"text":1219,"type":735},"Practice, Practice, Practice",{"type":729,"content":1221},[1222,1224,1229,1231,1238],{"text":1223,"type":735},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1225,"type":735,"marks":1226},"always",[1227],{"type":1228},"italic",{"text":1230,"type":735}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1232,"type":735,"marks":1233},"mirror",[1234],{"type":746,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"custom":1237,"target":749,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1239,"type":735}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":773,"attrs":1241,"content":1242},{"level":915},[1243],{"text":1244,"type":735},"Shoulder Touch Drill",{"type":729,"content":1246},[1247],{"text":1248,"type":735},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":773,"attrs":1250,"content":1251},{"level":915},[1252],{"text":1253,"type":735},"Cobra Bag",{"type":729,"content":1255},[1256],{"text":1184,"type":735},{"type":773,"attrs":1258,"content":1259},{"level":915},[1260],{"text":1261,"type":735},"Sparring",{"type":729,"content":1263},[1264,1266,1272],{"text":1265,"type":735},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1261,"type":735,"marks":1267},[1268],{"type":746,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"custom":1271,"target":749,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1273,"type":735}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":773,"attrs":1275,"content":1276},{"level":915},[1277],{"text":1278,"type":735},"“Free flow” mitt work",{"type":729,"content":1280},[1281,1283,1290],{"text":1282,"type":735},"Free flow ",{"text":1284,"type":735,"marks":1285},"mitt work",[1286],{"type":746,"attrs":1287},{"href":1288,"uuid":48,"anchor":48,"custom":1289,"target":749,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1291,"type":735}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":773,"attrs":1293,"content":1294},{"level":915},[1295],{"text":1296,"type":735},"Think Fast",{"type":729,"content":1298},[1299],{"text":1300,"type":735},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":773,"attrs":1302,"content":1303},{"level":775},[1304],{"text":1305,"type":735},"Train Like a Fighter",{"type":729,"content":1307},[1308,1310,1316],{"text":1309,"type":735},"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":761,"type":735,"marks":1311},[1312],{"type":746,"attrs":1313},{"href":1314,"uuid":48,"anchor":48,"custom":1315,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1317,"type":735}," 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":729,"content":1319},[1320],{"text":1321,"type":735},"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":1323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1324,"component":118,"meta_info":1325,"meta_title":7,"block_image":1326,"cover_image":1327,"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},[],[],"2023-01-24 00:00",{"_uid":1332,"title":1333,"plugin":43,"description":1334},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1336,"alt":1337,"name":7,"focus":7,"title":1337,"filename":1338,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1160],"82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],{"name":1349,"created_at":1350,"published_at":1351,"updated_at":1352,"id":1353,"uuid":1354,"content":1355,"slug":1765,"full_slug":1766,"sort_by_date":48,"position":1767,"tag_list":1768,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":1769,"first_published_at":1770,"release_id":48,"lang":60,"path":1346,"alternates":1771,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1356,"faqs":1357,"title":1349,"topic":1378,"author":1393,"content":1394,"category":1749,"schedule":1757,"component":1148,"meta_info":1758,"cover_image":1761,"description":1760,"contributors":1764},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1358,1362,1366,1370,1374],{"_uid":1359,"answer":1360,"question":1361,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1363,"answer":1364,"question":1365,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1367,"answer":1368,"question":1369,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1371,"answer":1372,"question":1373,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1375,"answer":1376,"question":1377,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1379,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1391,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1392,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1380,"component":39,"meta_info":1388,"block_image":1389,"cover_image":1390,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1381,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1386,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1387,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1382,"component":118,"meta_info":1383,"meta_title":7,"block_image":1384,"cover_image":1385,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":726,"content":1395},[1396,1400,1403,1416,1421,1426,1491,1496,1522,1527,1531,1536,1544,1557,1562,1573,1578,1589,1594,1605,1610,1622,1627,1638,1643,1663,1668,1673,1693,1698,1717,1722,1735,1739],{"type":729,"content":1397},[1398],{"text":1399,"type":735},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":729,"content":1401},[1402],{"text":1360,"type":735},{"type":780,"attrs":1404},{"id":1405,"body":1406},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1407],{"_uid":1408,"link":1409,"image":1411,"title":1413,"component":1415},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1410,"linktype":13,"fieldtype":14,"cached_url":1410},"https://pin.it/2zdpNMs",{"id":1412,"alt":1413,"name":7,"focus":48,"title":1413,"filename":1414,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":773,"attrs":1417,"content":1418},{"level":775},[1419],{"text":1420,"type":735},"Top Rock Step-By-Step",{"type":773,"attrs":1422,"content":1423},{"level":915},[1424],{"text":1425,"type":735},"The Feet",{"type":800,"content":1427},[1428,1434,1454,1460,1479,1485],{"type":803,"content":1429},[1430],{"type":729,"content":1431},[1432],{"text":1433,"type":735},"Begin by starting in an athletic stance on the balls of your feet",{"type":803,"content":1435},[1436,1440],{"type":729,"content":1437},[1438],{"text":1439,"type":735},"To start, being by doing a “step out”",{"type":800,"content":1441},[1442,1448],{"type":803,"content":1443},[1444],{"type":729,"content":1445},[1446],{"text":1447,"type":735},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":803,"content":1449},[1450],{"type":729,"content":1451},[1452],{"text":1453,"type":735},"Pause for a half-second",{"type":803,"content":1455},[1456],{"type":729,"content":1457},[1458],{"text":1459,"type":735},"Return to the starting stance by performing a slight hop backward",{"type":803,"content":1461},[1462,1466],{"type":729,"content":1463},[1464],{"text":1465,"type":735},"Once returned, perform the opposite foot “step out”",{"type":800,"content":1467},[1468,1474],{"type":803,"content":1469},[1470],{"type":729,"content":1471},[1472],{"text":1473,"type":735},"Make sure the step out is in front of the opposite foot and crosses over",{"type":803,"content":1475},[1476],{"type":729,"content":1477},[1478],{"text":1453,"type":735},{"type":803,"content":1480},[1481],{"type":729,"content":1482},[1483],{"text":1484,"type":735},"Hop back to the starting position",{"type":803,"content":1486},[1487],{"type":729,"content":1488},[1489],{"text":1490,"type":735},"Continue Top Rocking for the remainder of the set",{"type":773,"attrs":1492,"content":1493},{"level":915},[1494],{"text":1495,"type":735},"The Arms",{"type":800,"content":1497},[1498,1504,1510,1516],{"type":803,"content":1499},[1500],{"type":729,"content":1501},[1502],{"text":1503,"type":735},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":803,"content":1505},[1506],{"type":729,"content":1507},[1508],{"text":1509,"type":735},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":803,"content":1511},[1512],{"type":729,"content":1513},[1514],{"text":1515,"type":735},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":803,"content":1517},[1518],{"type":729,"content":1519},[1520],{"text":1521,"type":735},"Continue using this arm motion to help with rhythm and balance",{"type":773,"attrs":1523,"content":1524},{"level":775},[1525],{"text":1526,"type":735},"Movement Key Points",{"type":729,"content":1528},[1529],{"text":1530,"type":735},"Here are some key things to focus on while performing the Top Rock:",{"type":773,"attrs":1532,"content":1533},{"level":915},[1534],{"text":1535,"type":735},"Start by swinging your arms",{"type":800,"content":1537},[1538],{"type":803,"content":1539},[1540],{"type":729,"content":1541},[1542],{"text":1543,"type":735},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":780,"attrs":1545},{"id":1546,"body":1547},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1548],{"url":1549,"_uid":1551,"image":1552,"component":790,"copyright_details":1556},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1553,"alt":1554,"name":7,"focus":48,"title":1554,"filename":1555,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":773,"attrs":1558,"content":1559},{"level":915},[1560],{"text":1561,"type":735},"On each hop back, your arms should cross in front of your chest",{"type":780,"attrs":1563},{"id":1546,"body":1564},[1565],{"url":1566,"_uid":1567,"image":1568,"component":790,"copyright_details":1572},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1569,"alt":1570,"name":7,"focus":48,"title":1570,"filename":1571,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":773,"attrs":1574,"content":1575},{"level":915},[1576],{"text":1577,"type":735},"One foot should cross at a time",{"type":780,"attrs":1579},{"id":1546,"body":1580},[1581],{"url":1582,"_uid":1583,"image":1584,"component":790,"copyright_details":1588},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1585,"alt":1586,"name":7,"focus":48,"title":1586,"filename":1587,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":773,"attrs":1590,"content":1591},{"level":915},[1592],{"text":1593,"type":735},"Perform the movement by staying on the balls of your feet",{"type":780,"attrs":1595},{"id":1546,"body":1596},[1597],{"url":1598,"_uid":1599,"image":1600,"component":790,"copyright_details":1604},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1601,"alt":1602,"name":7,"focus":48,"title":1602,"filename":1603,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":773,"attrs":1606,"content":1607},{"level":915},[1608],{"text":1609,"type":735},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":780,"attrs":1611},{"id":1612,"body":1613},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1614],{"url":1615,"_uid":1616,"image":1617,"component":790,"copyright_details":1621},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1618,"alt":1619,"name":7,"focus":48,"title":1619,"filename":1620,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":773,"attrs":1623,"content":1624},{"level":915},[1625],{"text":1626,"type":735},"Stay loose and have fun!",{"type":780,"attrs":1628},{"id":1546,"body":1629},[1630],{"url":1631,"_uid":1632,"image":1633,"component":790,"copyright_details":1637},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1634,"alt":1635,"name":7,"focus":48,"title":1635,"filename":1636,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":773,"attrs":1639,"content":1640},{"level":775},[1641],{"text":1642,"type":735},"Muscles Used",{"type":800,"content":1644},[1645,1651,1657],{"type":803,"content":1646},[1647],{"type":729,"content":1648},[1649],{"text":1650,"type":735},"Deltoids",{"type":803,"content":1652},[1653],{"type":729,"content":1654},[1655],{"text":1656,"type":735},"Core",{"type":803,"content":1658},[1659],{"type":729,"content":1660},[1661],{"text":1662,"type":735},"Calves",{"type":773,"attrs":1664,"content":1665},{"level":775},[1666],{"text":1667,"type":735},"Application",{"type":773,"attrs":1669,"content":1670},{"level":915},[1671],{"text":1672,"type":735},"For Sets",{"type":800,"content":1674},[1675,1681,1687],{"type":803,"content":1676},[1677],{"type":729,"content":1678},[1679],{"text":1680,"type":735},"Perform 3-6 sets",{"type":803,"content":1682},[1683],{"type":729,"content":1684},[1685],{"text":1686,"type":735},"12-20 repetitions each way",{"type":803,"content":1688},[1689],{"type":729,"content":1690},[1691],{"text":1692,"type":735},"Rest 30-45 seconds between sets",{"type":773,"attrs":1694,"content":1695},{"level":915},[1696],{"text":1697,"type":735},"For Time",{"type":800,"content":1699},[1700,1705,1711],{"type":803,"content":1701},[1702],{"type":729,"content":1703},[1704],{"text":1680,"type":735},{"type":803,"content":1706},[1707],{"type":729,"content":1708},[1709],{"text":1710,"type":735},"Perform for 30-90 seconds",{"type":803,"content":1712},[1713],{"type":729,"content":1714},[1715],{"text":1716,"type":735},"Rest 45-60 seconds between sets",{"type":773,"attrs":1718,"content":1719},{"level":775},[1720],{"text":1721,"type":735},"Dance Moves For Boxers",{"type":729,"content":1723},[1724,1726,1733],{"text":1725,"type":735},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1727,"type":735,"marks":1728},"Flo Master",[1729],{"type":746,"attrs":1730},{"href":1731,"uuid":48,"anchor":48,"custom":1732,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1734,"type":735},". ",{"type":773,"attrs":1736,"content":1737},{"level":775},[1738],{"text":1305,"type":735},{"type":729,"content":1740},[1741,1742,1747],{"text":1309,"type":735},{"text":761,"type":735,"marks":1743},[1744],{"type":746,"attrs":1745},{"href":1314,"uuid":48,"anchor":48,"custom":1746,"target":749,"linktype":13},{},{"text":1748,"type":735}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1750,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1751,"component":118,"meta_info":1752,"meta_title":7,"block_image":1753,"cover_image":1754,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1759,"title":1349,"plugin":43,"description":1760},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1762,"alt":1349,"name":7,"focus":48,"title":1349,"filename":1763,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1160],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1773,"created_at":1774,"published_at":1775,"updated_at":1776,"id":1777,"uuid":1778,"content":1779,"slug":2108,"full_slug":2109,"sort_by_date":48,"position":2110,"tag_list":2111,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2112,"first_published_at":1775,"release_id":48,"lang":60,"path":1346,"alternates":2113,"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":1780,"faqs":1781,"title":1773,"topic":1830,"author":1845,"content":1846,"category":2091,"schedule":2099,"component":1148,"meta_info":2100,"cover_image":2104,"description":2103,"contributors":2107},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1782,1786,1790,1794,1798,1802,1806,1810,1814,1818,1822,1826],{"_uid":1783,"answer":1784,"question":1785,"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":1787,"answer":1788,"question":1789,"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":1791,"answer":1792,"question":1793,"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":1795,"answer":1796,"question":1797,"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":1799,"answer":1800,"question":1801,"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":1803,"answer":1804,"question":1805,"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":1807,"answer":1808,"question":1809,"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":1811,"answer":1812,"question":1813,"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":1815,"answer":1816,"question":1817,"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":1819,"answer":1820,"question":1821,"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":1823,"answer":1824,"question":1825,"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":1827,"answer":1828,"question":1829,"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":1831,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1843,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1844,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1832,"component":39,"meta_info":1840,"block_image":1841,"cover_image":1842,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1833,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1838,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1839,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1834,"component":118,"meta_info":1835,"meta_title":7,"block_image":1836,"cover_image":1837,"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":726,"content":1847},[1848,1868,1880,1892,1897,1901,1912,1916,1930,1934,1939,1942,1946,1957,1969,1973,1976,1981,1992,2003,2007,2010,2015,2026,2030,2034,2038,2041,2046,2057,2061,2065,2069,2074,2078,2087],{"type":729,"content":1849},[1850,1852,1858,1860,1866],{"text":1851,"type":735},"Out of the ",{"text":1853,"type":735,"marks":1854},"six (6) basic punches",[1855],{"type":746,"attrs":1856},{"href":1857,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1859,"type":735}," in boxing, punch number one is the ",{"text":1861,"type":735,"marks":1862},"jab",[1863],{"type":746,"attrs":1864},{"href":1865,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1867,"type":735},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":729,"content":1869},[1870,1872,1878],{"text":1871,"type":735},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1873,"type":735,"marks":1874},"Coach PJ",[1875],{"type":746,"attrs":1876},{"href":1877,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1879,"type":735}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":780,"attrs":1881},{"id":1882,"body":1883},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1884],{"_uid":1885,"link":1886,"image":1888,"title":1890,"component":1415},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1887,"linktype":13,"fieldtype":14,"cached_url":1887},"https://youtu.be/JM-8c3EqwZg",{"id":1889,"alt":1890,"name":7,"focus":48,"title":1890,"filename":1891,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":773,"attrs":1893,"content":1894},{"level":775},[1895],{"text":1896,"type":735},"5 Most Common Jab Mistakes",{"type":773,"attrs":1898,"content":1899},{"level":915},[1900],{"text":1793,"type":735},{"type":780,"attrs":1902},{"id":1882,"body":1903},[1904],{"url":1905,"_uid":1906,"image":1907,"component":790,"copyright_details":1911},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1908,"alt":1909,"name":7,"focus":48,"title":1909,"filename":1910,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":729,"content":1913},[1914],{"text":1915,"type":735},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":800,"content":1917},[1918,1924],{"type":803,"content":1919},[1920],{"type":729,"content":1921},[1922],{"text":1923,"type":735},"While extending the arm to punch",{"type":803,"content":1925},[1926],{"type":729,"content":1927},[1928],{"text":1929,"type":735},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":729,"content":1931},[1932],{"text":1933,"type":735},"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":773,"attrs":1935,"content":1936},{"level":915},[1937],{"text":1938,"type":735},"How To Fix It:",{"type":729,"content":1940},[1941],{"text":1796,"type":735},{"type":773,"attrs":1943,"content":1944},{"level":915},[1945],{"text":1801,"type":735},{"type":780,"attrs":1947},{"id":1882,"body":1948},[1949],{"url":1950,"_uid":1951,"image":1952,"component":790,"copyright_details":1956},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1953,"alt":1954,"name":7,"focus":48,"title":1954,"filename":1955,"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":729,"content":1958},[1959,1961,1967],{"text":1960,"type":735},"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":1962,"type":735,"marks":1963},"hook",[1964],{"type":746,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1968,"type":735}," 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":773,"attrs":1970,"content":1971},{"level":915},[1972],{"text":1938,"type":735},{"type":729,"content":1974},[1975],{"text":1804,"type":735},{"type":773,"attrs":1977,"content":1978},{"level":915},[1979],{"text":1980,"type":735},"3. Pushing the Jab",{"type":780,"attrs":1982},{"id":1882,"body":1983},[1984],{"url":1985,"_uid":1986,"image":1987,"component":790,"copyright_details":1991},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1988,"alt":1989,"name":7,"focus":48,"title":1989,"filename":1990,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":729,"content":1993},[1994,1996,2001],{"text":1995,"type":735},"“Pushing the jab” means leaning into the punch. In your ",{"text":844,"type":735,"marks":1997},[1998],{"type":746,"attrs":1999},{"href":2000,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2002,"type":735},", 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":773,"attrs":2004,"content":2005},{"level":915},[2006],{"text":1938,"type":735},{"type":729,"content":2008},[2009],{"text":1812,"type":735},{"type":773,"attrs":2011,"content":2012},{"level":915},[2013],{"text":2014,"type":735},"4. Flaring Your Elbows",{"type":780,"attrs":2016},{"id":1882,"body":2017},[2018],{"url":2019,"_uid":2020,"image":2021,"component":790,"copyright_details":2025},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2022,"alt":2023,"name":7,"focus":48,"title":2023,"filename":2024,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":729,"content":2027},[2028],{"text":2029,"type":735},"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":729,"content":2031},[2032],{"text":2033,"type":735},"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":773,"attrs":2035,"content":2036},{"level":915},[2037],{"text":1938,"type":735},{"type":729,"content":2039},[2040],{"text":1820,"type":735},{"type":773,"attrs":2042,"content":2043},{"level":915},[2044],{"text":2045,"type":735},"5. Not Jabbing Enough",{"type":780,"attrs":2047},{"id":1882,"body":2048},[2049],{"url":2050,"_uid":2051,"image":2052,"component":790,"copyright_details":2056},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2053,"alt":2054,"name":7,"focus":48,"title":2054,"filename":2055,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":729,"content":2058},[2059],{"text":2060,"type":735},"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":773,"attrs":2062,"content":2063},{"level":915},[2064],{"text":1938,"type":735},{"type":729,"content":2066},[2067],{"text":2068,"type":735},"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":773,"attrs":2070,"content":2071},{"level":775},[2072],{"text":2073,"type":735},"Keep On Jabbing",{"type":729,"content":2075},[2076],{"text":2077,"type":735},"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":729,"content":2079},[2080,2081,2085],{"text":1309,"type":735},{"text":761,"type":735,"marks":2082},[2083],{"type":746,"attrs":2084},{"href":1314,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2086,"type":735}," 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":729,"content":2088},[2089],{"text":2090,"type":735},"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":2092,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2097,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2093,"component":118,"meta_info":2094,"meta_title":7,"block_image":2095,"cover_image":2096,"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":2101,"title":2102,"plugin":43,"description":2103},"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":2105,"alt":1773,"name":7,"focus":48,"title":1773,"filename":2106,"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,[1160],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2115,"created_at":2116,"published_at":2117,"updated_at":2118,"id":2119,"uuid":2120,"content":2121,"slug":2335,"full_slug":2336,"sort_by_date":48,"position":2337,"tag_list":2338,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2339,"first_published_at":2340,"release_id":48,"lang":60,"path":1346,"alternates":2341,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2122,"faqs":2123,"title":2115,"topic":2140,"author":2155,"content":2156,"category":2319,"schedule":2327,"component":1148,"meta_info":2328,"cover_image":2331,"description":2330,"contributors":2334},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2124,2128,2132,2136],{"_uid":2125,"answer":2126,"question":2127,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2129,"answer":2130,"question":2131,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2133,"answer":2134,"question":2135,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2137,"answer":2138,"question":2139,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2141,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2153,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2142,"component":39,"meta_info":2150,"block_image":2151,"cover_image":2152,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2143,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2148,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2144,"component":118,"meta_info":2145,"meta_title":7,"block_image":2146,"cover_image":2147,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":726,"content":2157},[2158,2171,2183,2188,2192,2202,2206,2211,2215,2219,2225,2235,2248,2253,2264,2267,2277,2278,2283,2296,2307,2316],{"type":729,"content":2159},[2160,2162,2169],{"text":2161,"type":735},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2163,"type":735,"marks":2164},"Aaron Swenson",[2165],{"type":746,"attrs":2166},{"href":2167,"uuid":48,"anchor":48,"custom":2168,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2170,"type":735}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":780,"attrs":2172},{"id":2173,"body":2174},"0a18151c-90cf-40c6-926a-b258a15847a9",[2175],{"_uid":2176,"link":2177,"image":2179,"title":2181,"component":1415},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2178,"linktype":13,"fieldtype":14,"cached_url":2178},"https://youtu.be/oMc52QTWo1A",{"id":2180,"alt":2181,"name":7,"focus":48,"title":2181,"filename":2182,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":773,"attrs":2184,"content":2185},{"level":775},[2186],{"text":2187,"type":735},"The Rebellious Age",{"type":729,"content":2189},[2190],{"text":2191,"type":735},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":780,"attrs":2193},{"id":2173,"body":2194},[2195],{"url":2196,"_uid":2197,"image":2198,"component":790,"copyright_details":2201},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2199,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2200,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":729,"content":2203},[2204],{"text":2205,"type":735},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":773,"attrs":2207,"content":2208},{"level":775},[2209],{"text":2210,"type":735},"It’s Time To Spar",{"type":729,"content":2212},[2213],{"text":2214,"type":735},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":729,"content":2216},[2217],{"text":2218,"type":735},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":773,"attrs":2220,"content":2221},{"level":775},[2222,2224],{"text":2223,"type":735},"Humbling Experience and A New Life Path",{"type":732},{"type":780,"attrs":2226},{"id":2173,"body":2227},[2228],{"url":2229,"_uid":2230,"image":2231,"component":790,"copyright_details":2234},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2232,"alt":2163,"name":7,"focus":48,"title":2163,"filename":2233,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":729,"content":2236},[2237,2239,2246],{"text":2238,"type":735},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2240,"type":735,"marks":2241},"body shot",[2242],{"type":746,"attrs":2243},{"href":2244,"uuid":48,"anchor":48,"custom":2245,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2247,"type":735}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":773,"attrs":2249,"content":2250},{"level":775},[2251,2252],{"text":2139,"type":735},{"type":732},{"type":780,"attrs":2254},{"id":2173,"body":2255},[2256],{"url":2257,"_uid":2258,"image":2259,"component":790,"copyright_details":2263},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2260,"alt":2261,"name":7,"focus":48,"title":2261,"filename":2262,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":729,"content":2265},[2266],{"text":2138,"type":735},{"type":780,"attrs":2268},{"id":2269,"body":2270},"ce079800-7842-415f-8625-1c76bcc86c9f",[2271],{"_uid":2272,"text":2273,"image":2274,"author":2275,"component":2276},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":729},{"type":773,"attrs":2279,"content":2280},{"level":775},[2281],{"text":2282,"type":735},"Inspirational FightCamp Trainers",{"type":729,"content":2284},[2285,2287,2294],{"text":2286,"type":735},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2288,"type":735,"marks":2289},"FightCamp Trainers",[2290],{"type":746,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"custom":2293,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2295,"type":735}," have you covered.",{"type":780,"attrs":2297},{"id":2173,"body":2298},[2299],{"url":2300,"_uid":2301,"image":2302,"component":790,"copyright_details":2306},{"id":7,"url":7,"linktype":1550,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2303,"alt":2304,"name":7,"focus":48,"title":2304,"filename":2305,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":729,"content":2308},[2309,2310,2315],{"text":1309,"type":735},{"text":761,"type":735,"marks":2311},[2312],{"type":746,"attrs":2313},{"href":1314,"uuid":48,"anchor":48,"custom":2314,"target":749,"linktype":13},{},{"text":2086,"type":735},{"type":729,"content":2317},[2318],{"text":1321,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2321,"component":118,"meta_info":2322,"meta_title":7,"block_image":2323,"cover_image":2324,"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":2329,"title":2115,"plugin":43,"description":2330},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2332,"alt":2115,"name":7,"focus":48,"title":2115,"filename":2333,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1160],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2343,"created_at":2344,"published_at":2345,"updated_at":2346,"id":2347,"uuid":2348,"content":2349,"slug":2747,"full_slug":2748,"sort_by_date":48,"position":2749,"tag_list":2750,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2751,"first_published_at":2752,"release_id":48,"lang":60,"path":1346,"alternates":2753,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2350,"faqs":2351,"title":2343,"topic":2356,"author":2371,"content":2372,"category":2729,"schedule":1330,"component":1148,"meta_info":2737,"cover_image":2741,"description":2745,"contributors":2746},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2352],{"_uid":2353,"answer":2354,"question":2355,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2357,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2369,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2358,"component":39,"meta_info":2366,"block_image":2367,"cover_image":2368,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2359,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2364,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2365,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2360,"component":118,"meta_info":2361,"meta_title":7,"block_image":2362,"cover_image":2363,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":726,"content":2373},[2374,2378,2382,2386,2399,2431,2435,2440,2444,2448,2453,2457,2477,2482,2486,2512,2516,2521,2525,2545,2550,2554,2574,2579,2583,2613,2618,2621,2641,2646,2650,2670,2675,2679,2699,2712,2717,2726],{"type":729,"content":2375},[2376],{"text":2377,"type":735},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":729,"content":2379},[2380],{"text":2381,"type":735},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":729,"content":2383},[2384],{"text":2385,"type":735},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":729,"content":2387},[2388,2390,2397],{"text":2389,"type":735},"With consistent resistance training and ",{"text":2391,"type":735,"marks":2392},"healthy nutrition",[2393],{"type":746,"attrs":2394},{"href":2395,"uuid":48,"anchor":48,"custom":2396,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2398,"type":735},", women can develop strong arm muscles that will empower you to:",{"type":800,"content":2400},[2401,2407,2413,2419,2425],{"type":803,"content":2402},[2403],{"type":729,"content":2404},[2405],{"text":2406,"type":735},"Throw a solid punch",{"type":803,"content":2408},[2409],{"type":729,"content":2410},[2411],{"text":2412,"type":735},"Carry your kids or fur babies",{"type":803,"content":2414},[2415],{"type":729,"content":2416},[2417],{"text":2418,"type":735},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":803,"content":2420},[2421],{"type":729,"content":2422},[2423],{"text":2424,"type":735},"Feel confident in every tank top and sleeveless dress",{"type":803,"content":2426},[2427],{"type":729,"content":2428},[2429],{"text":2430,"type":735},"Haul all those bags from the car to the house in one trip ",{"type":729,"content":2432},[2433],{"text":2434,"type":735},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":773,"attrs":2436,"content":2437},{"level":775},[2438],{"text":2439,"type":735},"Arm Exercises for Women",{"type":729,"content":2441},[2442],{"text":2443,"type":735},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":729,"content":2445},[2446],{"text":2447,"type":735},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":773,"attrs":2449,"content":2450},{"level":915},[2451],{"text":2452,"type":735},"1. Plank With Bicep Curl",{"type":729,"content":2454},[2455],{"text":2456,"type":735},"Target Muscles: Biceps & Core",{"type":800,"content":2458},[2459,2465,2471],{"type":803,"content":2460},[2461],{"type":729,"content":2462},[2463],{"text":2464,"type":735},"Begin in plank position, holding two dumbbells on the floor",{"type":803,"content":2466},[2467],{"type":729,"content":2468},[2469],{"text":2470,"type":735},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":803,"content":2472},[2473],{"type":729,"content":2474},[2475],{"text":2476,"type":735},"Maintain plank position and repeat with the other arm",{"type":773,"attrs":2478,"content":2479},{"level":915},[2480],{"text":2481,"type":735},"2. Overhead Tricep Extension",{"type":729,"content":2483},[2484],{"text":2485,"type":735},"Target Muscles: Triceps",{"type":800,"content":2487},[2488,2494,2500,2506],{"type":803,"content":2489},[2490],{"type":729,"content":2491},[2492],{"text":2493,"type":735},"Hold the weight overhead with both hands",{"type":803,"content":2495},[2496],{"type":729,"content":2497},[2498],{"text":2499,"type":735},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":803,"content":2501},[2502],{"type":729,"content":2503},[2504],{"text":2505,"type":735},"Straighten your elbows and extend the weight overhead",{"type":803,"content":2507},[2508],{"type":729,"content":2509},[2510],{"text":2511,"type":735},"Hold the fully extended position for a moment, then repeat slowly",{"type":729,"content":2513},[2514],{"text":2515,"type":735},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":773,"attrs":2517,"content":2518},{"level":915},[2519],{"text":2520,"type":735},"3. Upright Row ",{"type":729,"content":2522},[2523],{"text":2524,"type":735},"Target Muscles: Traps & Deltoids",{"type":800,"content":2526},[2527,2533,2539],{"type":803,"content":2528},[2529],{"type":729,"content":2530},[2531],{"text":2532,"type":735},"Begin standing with your feet hip-width apart",{"type":803,"content":2534},[2535],{"type":729,"content":2536},[2537],{"text":2538,"type":735},"Lift your barbell or dumbbells straight up toward your chin",{"type":803,"content":2540},[2541],{"type":729,"content":2542},[2543],{"text":2544,"type":735},"Pause at the top of the lift, lower, and repeat",{"type":773,"attrs":2546,"content":2547},{"level":915},[2548],{"text":2549,"type":735},"4. Lateral Arm Raise",{"type":729,"content":2551},[2552],{"text":2553,"type":735},"Target Muscles: Triceps & Shoulders",{"type":800,"content":2555},[2556,2562,2568],{"type":803,"content":2557},[2558],{"type":729,"content":2559},[2560],{"text":2561,"type":735},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":803,"content":2563},[2564],{"type":729,"content":2565},[2566],{"text":2567,"type":735},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":803,"content":2569},[2570],{"type":729,"content":2571},[2572],{"text":2573,"type":735},"Lower and repeat",{"type":773,"attrs":2575,"content":2576},{"level":915},[2577],{"text":2578,"type":735},"5. Dumbbell Bench Press",{"type":729,"content":2580},[2581],{"text":2582,"type":735},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":800,"content":2584},[2585,2591,2597,2607],{"type":803,"content":2586},[2587],{"type":729,"content":2588},[2589],{"text":2590,"type":735},"Begin laying on a bench with your feet flat on the floor",{"type":803,"content":2592},[2593],{"type":729,"content":2594},[2595],{"text":2596,"type":735},"Lift the dumbbells to chest height, with your hands facing forward",{"type":803,"content":2598},[2599],{"type":729,"content":2600},[2601,2603],{"text":2602,"type":735},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2604,"type":735,"marks":2605},"(don’t let the dumbbells touch)",[2606],{"type":1228},{"type":803,"content":2608},[2609],{"type":729,"content":2610},[2611],{"text":2612,"type":735},"Lower your arms and repeat",{"type":773,"attrs":2614,"content":2615},{"level":915},[2616],{"text":2617,"type":735},"6. Tricep Dips",{"type":729,"content":2619},[2620],{"text":2485,"type":735},{"type":800,"content":2622},[2623,2629,2635],{"type":803,"content":2624},[2625],{"type":729,"content":2626},[2627],{"text":2628,"type":735},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":803,"content":2630},[2631],{"type":729,"content":2632},[2633],{"text":2634,"type":735},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":803,"content":2636},[2637],{"type":729,"content":2638},[2639],{"text":2640,"type":735},"Push yourself back up until your arms are almost straight, and repeat",{"type":773,"attrs":2642,"content":2643},{"level":915},[2644],{"text":2645,"type":735},"7. Decline Push-Up",{"type":729,"content":2647},[2648],{"text":2649,"type":735},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":800,"content":2651},[2652,2658,2664],{"type":803,"content":2653},[2654],{"type":729,"content":2655},[2656],{"text":2657,"type":735},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":803,"content":2659},[2660],{"type":729,"content":2661},[2662],{"text":2663,"type":735},"Brace your core and glutes, and lower yourself down into a push-up",{"type":803,"content":2665},[2666],{"type":729,"content":2667},[2668],{"text":2669,"type":735},"Extend your elbows to push yourself up, and repeat",{"type":773,"attrs":2671,"content":2672},{"level":915},[2673],{"text":2674,"type":735},"8. Diamond Push-Up",{"type":729,"content":2676},[2677],{"text":2678,"type":735},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":800,"content":2680},[2681,2687,2693],{"type":803,"content":2682},[2683],{"type":729,"content":2684},[2685],{"text":2686,"type":735},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":803,"content":2688},[2689],{"type":729,"content":2690},[2691],{"text":2692,"type":735},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":803,"content":2694},[2695],{"type":729,"content":2696},[2697],{"text":2698,"type":735},"Push yourself back up and repeat",{"type":729,"content":2700},[2701,2703,2710],{"text":2702,"type":735},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2704,"type":735,"marks":2705},"FightCamp Community",[2706],{"type":746,"attrs":2707},{"href":2708,"uuid":48,"anchor":48,"custom":2709,"target":749,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2711,"type":735}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":773,"attrs":2713,"content":2714},{"level":775},[2715],{"text":2716,"type":735},"Train Like a Woman",{"type":729,"content":2718},[2719,2720,2725],{"text":1309,"type":735},{"text":761,"type":735,"marks":2721},[2722],{"type":746,"attrs":2723},{"href":1314,"uuid":48,"anchor":48,"custom":2724,"target":749,"linktype":13},{},{"text":2086,"type":735},{"type":729,"content":2727},[2728],{"text":1321,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2730,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2735,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2731,"component":118,"meta_info":2732,"meta_title":7,"block_image":2733,"cover_image":2734,"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":2738,"title":2739,"plugin":43,"description":2740},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2742,"alt":2743,"name":7,"focus":7,"title":2743,"filename":2744,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1160],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2755,"created_at":2756,"published_at":2757,"updated_at":2758,"id":2759,"uuid":2760,"content":2761,"slug":2919,"full_slug":2920,"sort_by_date":48,"position":2921,"tag_list":2922,"is_startpage":9,"parent_id":1161,"meta_data":48,"group_id":2923,"first_published_at":2924,"release_id":48,"lang":60,"path":1346,"alternates":2925,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2762,"faqs":2763,"title":2755,"topic":2780,"author":708,"content":2795,"category":2901,"schedule":2909,"component":1148,"meta_info":2910,"cover_image":2914,"description":2917,"contributors":2918},"af46e437-bfbd-4a28-91a2-df5259454628",[2764,2768,2772,2776],{"_uid":2765,"answer":2766,"question":2767,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2769,"answer":2770,"question":2771,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2773,"answer":2774,"question":2775,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2777,"answer":2778,"question":2779,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2781,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2793,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2782,"component":39,"meta_info":2790,"block_image":2791,"cover_image":2792,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2783,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2788,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2784,"component":118,"meta_info":2785,"meta_title":7,"block_image":2786,"cover_image":2787,"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":726,"content":2796},[2797,2810,2815,2819,2824,2828,2842,2847,2860,2865,2869,2881,2885,2889,2898],{"type":729,"content":2798},[2799,2801,2808],{"text":2800,"type":735},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2802,"type":735,"marks":2803},"Strength training",[2804],{"type":746,"attrs":2805},{"href":2806,"uuid":48,"anchor":48,"custom":2807,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2809,"type":735}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":773,"attrs":2811,"content":2812},{"level":775},[2813],{"text":2814,"type":735},"Why do Boxers Train Their Neck?",{"type":729,"content":2816},[2817],{"text":2818,"type":735},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":773,"attrs":2820,"content":2821},{"level":775},[2822],{"text":2823,"type":735},"How do Boxers Strength Train Their Neck?",{"type":729,"content":2825},[2826],{"text":2827,"type":735},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":800,"content":2829},[2830,2836],{"type":803,"content":2831},[2832],{"type":729,"content":2833},[2834],{"text":2835,"type":735},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":803,"content":2837},[2838],{"type":729,"content":2839},[2840],{"text":2841,"type":735},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":773,"attrs":2843,"content":2844},{"level":775},[2845],{"text":2846,"type":735},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":729,"content":2848},[2849,2851,2858],{"text":2850,"type":735},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2852,"type":735,"marks":2853},"injury",[2854],{"type":746,"attrs":2855},{"href":2856,"uuid":48,"anchor":48,"custom":2857,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2859,"type":735}," occurring.",{"type":773,"attrs":2861,"content":2862},{"level":775},[2863],{"text":2864,"type":735},"How Often Should Boxers Train Their Neck?",{"type":729,"content":2866},[2867],{"text":2868,"type":735},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":780,"attrs":2870},{"id":2871,"body":2872},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2873],{"_uid":2874,"text":2875,"image":2876,"author":2880,"component":2276},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2877,"alt":2878,"name":7,"focus":7,"title":2878,"filename":2879,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash",{"type":729,"content":2882},[2883],{"text":2884,"type":735},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":773,"attrs":2886,"content":2887},{"level":775},[2888],{"text":1305,"type":735},{"type":729,"content":2890},[2891,2892,2897],{"text":1309,"type":735},{"text":761,"type":735,"marks":2893},[2894],{"type":746,"attrs":2895},{"href":1314,"uuid":48,"anchor":48,"custom":2896,"target":749,"linktype":13},{},{"text":1317,"type":735},{"type":729,"content":2899},[2900],{"text":2090,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2902,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2907,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2908,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2903,"component":118,"meta_info":2904,"meta_title":7,"block_image":2905,"cover_image":2906,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2911,"title":2912,"plugin":43,"description":2913},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2915,"alt":2878,"name":7,"focus":7,"title":2878,"filename":2916,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1160],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1148,"created_at":2927,"published_at":2928,"updated_at":2929,"id":2930,"uuid":2931,"content":2932,"slug":1148,"full_slug":2953,"sort_by_date":48,"position":446,"tag_list":2954,"is_startpage":9,"parent_id":2955,"meta_data":48,"group_id":2956,"first_published_at":2957,"release_id":48,"lang":60,"path":7,"alternates":2958,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2933,"component":2934,"meta_info":2935,"custom_content_list":2937},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2936,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2938,2943,2948],{"_uid":2939,"label":2940,"value":2941,"dev_id":2942,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2944,"label":2945,"value":2946,"dev_id":2947,"component":735},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2949,"label":2950,"value":2951,"dev_id":2952,"component":735},"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",[],1787013242093]