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The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.\n\nStrong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.","Why are glute floor bridges important in exercise?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"da7c110c-b637-421a-8680-3262309ea999","To properly perform glute floor bridges, follow these steps:\n-Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees\n-Focus on squeezing your glutes and keeping them engaged throughout the entire movement\n-This is your starting position\n-Begin the movement by driving your heels into the ground\n-Slowly lift your rear off the ground upwards until your body is in a straight line\n-Pause for two seconds\n-Slowly lower your rear back to the ground, vertebrae by vertebrae\n-Continue this motion for the remainder of the set","How do you perform glute floor bridges properly?",{"_uid":676,"answer":677,"question":678,"component":670},"6be702ba-f85b-4bf3-81d8-b562452a28e7","Here are some key things to focus on while performing Glute Floor Bridges:\n-Start off with a flat back\n  -Your hand should not be able to slide underneath your lower back\n-Keep your palms flat on the floor\n  -This provides stability for the exercise\n-Feet should be shoulder-width apart\n-Drive through your heels while lifting\n-Lift your hips towards the ceiling\n-Make sure to keep your feet flat on the floor at the top of the hip lift movement\n-Squeeze your glutes throughout the entire exercise\n-Keep your core tight at the top of the movement\n-Drive through your heels to lift upward\n","What are the key movement points for performing glute floor bridges?",{"_uid":680,"answer":681,"question":682,"component":670},"cedc2e24-cd92-468e-ba38-f23eca20d065","Here is the breathing pattern for performing glute floor bridges:\n-Breath out while raising your hips\n-Breath in while slowly lowering your hips","What is the proper breathing pattern when performing glute floor bridges?",{"_uid":684,"answer":685,"question":686,"component":670},"eaf03a40-eb5b-4ccd-a289-7d2d9701622d","When you perform glute floor bridges, you use these muscles:\n-Glutes\n-Core\n-Hamstrings","What muscles do you use when you perform glute floor bridges?",{"_uid":688,"answer":689,"question":690,"component":670},"2deac900-95db-43ec-ba09-fd8313c4adab","For Sets\n-Perform 3 - 6 sets\n-12 - 20 repetitions\n-Rest for 30 - 45 seconds between sets\n\nFor Time\n-Perform 3 - 6 sets\n-Perform for 30 - 90 seconds\n-Rest for 45 - 60 seconds between sets","How should you perform glute floor bridges?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":725,"full_slug":726,"sort_by_date":48,"position":446,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":721,"social_link_twitter":722,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":723,"social_link_linkedin":7,"social_link_instagram":724,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":733,"content":734},"doc",[735,741,745,759,766,820,825,829,835,843,857,862,870,881,886,894,905,910,921,926,937,942,953,958,969,974,985,990,1004,1009,1029,1034,1039,1059,1064,1083,1088,1092,1097,1111],{"type":736,"content":737},"paragraph",[738],{"text":739,"type":740},"One of the tell-tale signs of a seasoned athlete is to look at their posterior chain. The posterior chain, or the musculature on the back half of the body, is often an area that far too many neglect. Athletes who excel at their sport know this and make sure to work harder on the backside. One of the best muscles to elevate your athleticism and strengthen your posterior chain is the glutes.","text",{"type":736,"content":742},[743],{"text":744,"type":740},"Strong glutes help an athlete improve their power, quickness, and strength. While most lower body exercises favor the quads and hamstrings, there is one particular movement that does a great job at isolating the glutes: the glute floor bridge. Here we break it down for you.",{"type":746,"attrs":747},"blok",{"id":748,"body":749},"7dc1532b-2311-4ea9-a55c-98d49676a68d",[750],{"_uid":751,"link":752,"image":754,"title":756,"component":758},"i-4e38cf00-1ce1-4363-95b8-4020441f5874",{"id":7,"url":753,"linktype":13,"fieldtype":14,"cached_url":753},"https://youtu.be/lfUOt_HlVb4",{"id":755,"alt":756,"name":7,"focus":48,"title":756,"filename":757,"copyright":7,"fieldtype":50},4949350,"Glute Floor Bridge | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/974ec87939/glute_floor_bridges.png","image_video_link",{"type":760,"attrs":761,"content":763},"heading",{"level":762},2,[764],{"text":765,"type":740},"Glute Floor Bridges",{"type":767,"content":768},"bullet_list",[769,790,796,802,808,814],{"type":770,"content":771},"list_item",[772,776],{"type":736,"content":773},[774],{"text":775,"type":740},"Begin lying on the ground on your back, with your arms out at 90 degrees, and your feet flat on the ground with your knees bent at 90 degrees",{"type":767,"content":777},[778,784],{"type":770,"content":779},[780],{"type":736,"content":781},[782],{"text":783,"type":740},"Focus on squeezing your glutes and keeping them engaged throughout the entire movement",{"type":770,"content":785},[786],{"type":736,"content":787},[788],{"text":789,"type":740},"This is your starting position",{"type":770,"content":791},[792],{"type":736,"content":793},[794],{"text":795,"type":740},"Begin the movement by driving your heels into the ground",{"type":770,"content":797},[798],{"type":736,"content":799},[800],{"text":801,"type":740},"Slowly lift your rear off the ground upwards until your body is in a straight line",{"type":770,"content":803},[804],{"type":736,"content":805},[806],{"text":807,"type":740},"Pause for two seconds",{"type":770,"content":809},[810],{"type":736,"content":811},[812],{"text":813,"type":740},"Slowly lower your rear back to the ground, vertebrae by vertebrae",{"type":770,"content":815},[816],{"type":736,"content":817},[818],{"text":819,"type":740},"Continue this motion for the remainder of the set",{"type":760,"attrs":821,"content":822},{"level":762},[823],{"text":824,"type":740},"Movement Key Points",{"type":736,"content":826},[827],{"text":828,"type":740},"Here are some key things to focus on while performing Glute Floor Bridges:",{"type":760,"attrs":830,"content":832},{"level":831},3,[833],{"text":834,"type":740},"Start off with a flat back",{"type":767,"content":836},[837],{"type":770,"content":838},[839],{"type":736,"content":840},[841],{"text":842,"type":740},"Your hand should not be able to slide underneath your lower back",{"type":746,"attrs":844},{"id":845,"body":846},"7d9840f6-bb10-451f-937a-6a83c6f2fa9c",[847],{"url":848,"_uid":850,"image":851,"component":855,"copyright_details":856},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"story","i-316a526a-e150-4a09-9ef5-706d36845593",{"id":852,"alt":853,"name":7,"focus":48,"title":853,"filename":854,"copyright":7,"fieldtype":50},4949177,"Back Flat On Ground","https://a.storyblok.com/f/115220/700x1100/8620ab6477/back_flat_on_ground.png","content_image",[],{"type":760,"attrs":858,"content":859},{"level":831},[860],{"text":861,"type":740},"Keep your palms flat on the floor",{"type":767,"content":863},[864],{"type":770,"content":865},[866],{"type":736,"content":867},[868],{"text":869,"type":740},"This provides stability for the exercise",{"type":746,"attrs":871},{"id":845,"body":872},[873],{"url":874,"_uid":875,"image":876,"component":855,"copyright_details":880},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-0f42922e-f3df-475d-a1ce-b77823ae3f78",{"id":877,"alt":878,"name":7,"focus":48,"title":878,"filename":879,"copyright":7,"fieldtype":50},4949180,"Palms Flat On Floor","https://a.storyblok.com/f/115220/700x1100/6286f17688/palms_flat_on_floor.png",[],{"type":760,"attrs":882,"content":883},{"level":831},[884],{"text":885,"type":740},"Feet should be shoulder-width apart",{"type":767,"content":887},[888],{"type":770,"content":889},[890],{"type":736,"content":891},[892],{"text":893,"type":740},"Drive through your heels while lifting",{"type":746,"attrs":895},{"id":845,"body":896},[897],{"url":898,"_uid":899,"image":900,"component":855,"copyright_details":904},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-23b05a41-62b2-4107-908d-61d1e04c6b30",{"id":901,"alt":902,"name":7,"focus":48,"title":902,"filename":903,"copyright":7,"fieldtype":50},4949187,"Feet Shoulder Width Apart","https://a.storyblok.com/f/115220/700x1100/c42cf3f346/feet-shoulder-width-apart.png",[],{"type":760,"attrs":906,"content":907},{"level":831},[908],{"text":909,"type":740},"Lift your hips towards the ceiling",{"type":746,"attrs":911},{"id":845,"body":912},[913],{"url":914,"_uid":915,"image":916,"component":855,"copyright_details":920},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-2f746b14-24c3-42f3-afd8-05b1651c5f30",{"id":917,"alt":918,"name":7,"focus":48,"title":918,"filename":919,"copyright":7,"fieldtype":50},4949204,"Lift Hips Toward Ceiling","https://a.storyblok.com/f/115220/700x1100/cf96ac6121/lift_hips_toward_ceiling.png",[],{"type":760,"attrs":922,"content":923},{"level":831},[924],{"text":925,"type":740},"Make sure to keep your feet flat on the floor at the top of the hip lift movement",{"type":746,"attrs":927},{"id":845,"body":928},[929],{"url":930,"_uid":931,"image":932,"component":855,"copyright_details":936},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-49e59759-fc9d-4b11-a954-aedb65d9303e",{"id":933,"alt":934,"name":7,"focus":48,"title":934,"filename":935,"copyright":7,"fieldtype":50},4949217,"Feet Flat On Floor","https://a.storyblok.com/f/115220/700x1100/cf8d021201/feet_flat_on_floor.png",[],{"type":760,"attrs":938,"content":939},{"level":831},[940],{"text":941,"type":740},"Squeeze your glutes throughout the entire exercise",{"type":746,"attrs":943},{"id":845,"body":944},[945],{"url":946,"_uid":947,"image":948,"component":855,"copyright_details":952},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-e3998033-0559-413a-94fb-93c48e0c4a79",{"id":949,"alt":950,"name":7,"focus":48,"title":950,"filename":951,"copyright":7,"fieldtype":50},4949228,"Squeeze Your Glutes","https://a.storyblok.com/f/115220/700x1100/34f55d54af/squeeze_your_glutes.png",[],{"type":760,"attrs":954,"content":955},{"level":831},[956],{"text":957,"type":740},"Keep your core tight at the top of the movement",{"type":746,"attrs":959},{"id":845,"body":960},[961],{"url":962,"_uid":963,"image":964,"component":855,"copyright_details":968},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-c9606767-e082-4fe0-a942-477e92ba1918",{"id":965,"alt":966,"name":7,"focus":48,"title":966,"filename":967,"copyright":7,"fieldtype":50},4949235,"Hold Core Tight At The Top","https://a.storyblok.com/f/115220/700x1100/42c6d0968c/hold_core_tight_at_the_top.png",[],{"type":760,"attrs":970,"content":971},{"level":831},[972],{"text":973,"type":740},"Drive through your heels to lift upward",{"type":746,"attrs":975},{"id":845,"body":976},[977],{"url":978,"_uid":979,"image":980,"component":855,"copyright_details":984},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-4666870d-046a-4b75-9e75-299d3ee73b58",{"id":981,"alt":982,"name":7,"focus":48,"title":982,"filename":983,"copyright":7,"fieldtype":50},4949239,"Drive Through Heel Of Feet","https://a.storyblok.com/f/115220/700x1100/3f55e21be5/drive_through_heel_of_feet.png",[],{"type":760,"attrs":986,"content":987},{"level":762},[988],{"text":989,"type":740},"Breathing Pattern",{"type":767,"content":991},[992,998],{"type":770,"content":993},[994],{"type":736,"content":995},[996],{"text":997,"type":740},"Breath out while raising your hips",{"type":770,"content":999},[1000],{"type":736,"content":1001},[1002],{"text":1003,"type":740},"Breath in while slowly lowering your hips",{"type":760,"attrs":1005,"content":1006},{"level":762},[1007],{"text":1008,"type":740},"Muscles Used",{"type":767,"content":1010},[1011,1017,1023],{"type":770,"content":1012},[1013],{"type":736,"content":1014},[1015],{"text":1016,"type":740},"Glutes",{"type":770,"content":1018},[1019],{"type":736,"content":1020},[1021],{"text":1022,"type":740},"Core",{"type":770,"content":1024},[1025],{"type":736,"content":1026},[1027],{"text":1028,"type":740},"Hamstrings",{"type":760,"attrs":1030,"content":1031},{"level":762},[1032],{"text":1033,"type":740},"Application",{"type":760,"attrs":1035,"content":1036},{"level":831},[1037],{"text":1038,"type":740},"For Sets",{"type":767,"content":1040},[1041,1047,1053],{"type":770,"content":1042},[1043],{"type":736,"content":1044},[1045],{"text":1046,"type":740},"Perform 3 - 6 sets",{"type":770,"content":1048},[1049],{"type":736,"content":1050},[1051],{"text":1052,"type":740},"12 - 20 repetitions",{"type":770,"content":1054},[1055],{"type":736,"content":1056},[1057],{"text":1058,"type":740},"Rest for 30 - 45 seconds between sets",{"type":760,"attrs":1060,"content":1061},{"level":831},[1062],{"text":1063,"type":740},"For Time",{"type":767,"content":1065},[1066,1071,1077],{"type":770,"content":1067},[1068],{"type":736,"content":1069},[1070],{"text":1046,"type":740},{"type":770,"content":1072},[1073],{"type":736,"content":1074},[1075],{"text":1076,"type":740},"Perform for 30 - 90 seconds",{"type":770,"content":1078},[1079],{"type":736,"content":1080},[1081],{"text":1082,"type":740},"Rest for 45 - 60 seconds between sets",{"type":760,"attrs":1084,"content":1085},{"level":762},[1086],{"text":1087,"type":740},"Glute Gains",{"type":736,"content":1089},[1090],{"text":1091,"type":740},"Boxing is a very explosive sport. One way to ensure that you can be explosive inside and outside of the ring is to make sure that you have strong glutes. Weight training isn’t always going to be an option, so glute floor bridges are a great bodyweight exercise that you can perform to make sure your posterior chain is strong and ready to fight. ",{"type":760,"attrs":1093,"content":1094},{"level":762},[1095],{"text":1096,"type":740},"Train Like a Fighter",{"type":736,"content":1098},[1099,1101,1109],{"text":1100,"type":740},"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":1102,"type":740,"marks":1103},"FightCamp",[1104],{"type":1105,"attrs":1106},"link",{"href":1107,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1110,"type":740}," 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":736,"content":1112},[1113],{"text":1114,"type":740},"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":1116,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1121,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1122,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1117,"component":118,"meta_info":1118,"meta_title":7,"block_image":1119,"cover_image":1120,"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},[],[],"2022-11-16 00:00","article",{"_uid":1126,"title":657,"plugin":43,"description":1127},"6365c30a-eb05-4a31-af10-b113ef30063b","Strong glutes are crucial to an athlete’s success – for power, quickness, and mobility. Add glute floor bridges to build them up and feel the burn!",{"id":1129,"alt":657,"name":7,"focus":48,"title":657,"filename":1130,"copyright":7,"fieldtype":50},4949356,"https://a.storyblok.com/f/115220/2400x990/308a4252cf/how-to-do-glute-floor-bridges-proper-technique.png",[],"how-to-do-glute-floor-bridges-proper-technique","blogs/how-to-do-glute-floor-bridges-proper-technique",-4780,[1136],"featured",60887917,"233e2458-857c-459a-933a-376badbd9e27","training/{{story.slug}}",[],["Reactive",1142],[1143,1343,1683,1960,2196,2383],{"name":1144,"created_at":1145,"published_at":1146,"updated_at":1147,"id":1148,"uuid":1149,"content":1150,"slug":1337,"full_slug":1338,"sort_by_date":48,"position":1339,"tag_list":1340,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":1341,"first_published_at":1146,"release_id":48,"lang":60,"path":1139,"alternates":1342,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1151,"faqs":1152,"title":1144,"topic":1157,"author":1172,"content":1173,"category":1318,"schedule":1326,"component":1124,"meta_info":1327,"cover_image":1331,"description":1335,"contributors":1336},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1153],{"_uid":1154,"answer":1155,"question":1156,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1158,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1170,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1171,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1159,"component":39,"meta_info":1167,"block_image":1168,"cover_image":1169,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1160,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1165,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1166,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1161,"component":118,"meta_info":1162,"meta_title":7,"block_image":1163,"cover_image":1164,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":1174},[1175,1179,1184,1189,1214,1219,1243,1248,1262,1267,1281,1286,1290,1295,1299,1303,1314],{"type":736,"content":1176},[1177],{"text":1178,"type":740},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":760,"attrs":1180,"content":1181},{"level":762},[1182],{"text":1183,"type":740},"5 Ways to Shake Up Your Cardio",{"type":760,"attrs":1185,"content":1186},{"level":831},[1187],{"text":1188,"type":740},"Swimming",{"type":736,"content":1190},[1191,1193,1202,1204,1212],{"text":1192,"type":740},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1194,"type":740,"marks":1195},"Flo Master’s",[1196,1200],{"type":1105,"attrs":1197},{"href":1198,"uuid":48,"anchor":48,"custom":1199,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1201},"underline",{"text":1203,"type":740}," favorite forms of ",{"text":1205,"type":740,"marks":1206},"active recovery",[1207,1211],{"type":1105,"attrs":1208},{"href":1209,"uuid":48,"anchor":48,"custom":1210,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1201},{"text":1213,"type":740}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":760,"attrs":1215,"content":1216},{"level":831},[1217],{"text":1218,"type":740},"Tabata Bag Drills",{"type":736,"content":1220},[1221,1223,1231,1233,1241],{"text":1222,"type":740},"One great way to get your anaerobic endurance up is with ",{"text":1224,"type":740,"marks":1225},"Tabata",[1226,1230],{"type":1105,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"custom":1229,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1201},{"text":1232,"type":740}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1234,"type":740,"marks":1235},"FightCamp App",[1236,1240],{"type":1105,"attrs":1237},{"href":1238,"uuid":48,"anchor":48,"custom":1239,"target":1108,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1201},{"text":1242,"type":740}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":760,"attrs":1244,"content":1245},{"level":831},[1246],{"text":1247,"type":740},"Footwork Heavy Sports",{"type":736,"content":1249},[1250,1252,1260],{"text":1251,"type":740},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1253,"type":740,"marks":1254},"dancing",[1255,1259],{"type":1105,"attrs":1256},{"href":1257,"uuid":48,"anchor":48,"custom":1258,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1201},{"text":1261,"type":740}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":760,"attrs":1263,"content":1264},{"level":831},[1265],{"text":1266,"type":740},"Hiking",{"type":736,"content":1268},[1269,1271,1279],{"text":1270,"type":740},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1272,"type":740,"marks":1273},"healthy snacks",[1274,1278],{"type":1105,"attrs":1275},{"href":1276,"uuid":48,"anchor":48,"custom":1277,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1201},{"text":1280,"type":740},"! ",{"type":760,"attrs":1282,"content":1283},{"level":831},[1284],{"text":1285,"type":740},"Shadowboxing Punchouts",{"type":736,"content":1287},[1288],{"text":1289,"type":740},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":760,"attrs":1291,"content":1292},{"level":762},[1293],{"text":1294,"type":740},"Shaking Up Your Cardio",{"type":736,"content":1296},[1297],{"text":1298,"type":740},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":760,"attrs":1300,"content":1301},{"level":762},[1302],{"text":1096,"type":740},{"type":736,"content":1304},[1305,1306,1312],{"text":1100,"type":740},{"text":1102,"type":740,"marks":1307},[1308,1311],{"type":1105,"attrs":1309},{"href":1107,"uuid":48,"anchor":48,"custom":1310,"target":1108,"linktype":13},{},{"type":1201},{"text":1313,"type":740}," 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":736,"content":1315},[1316],{"text":1317,"type":740},"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":1319,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1324,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1325,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1320,"component":118,"meta_info":1321,"meta_title":7,"block_image":1322,"cover_image":1323,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1328,"title":1329,"plugin":43,"description":1330},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1332,"alt":1333,"name":7,"focus":7,"title":1333,"filename":1334,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1136],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1344,"created_at":1345,"published_at":1346,"updated_at":1347,"id":1348,"uuid":1349,"content":1350,"slug":1677,"full_slug":1678,"sort_by_date":48,"position":1679,"tag_list":1680,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":1681,"first_published_at":1346,"release_id":48,"lang":60,"path":1139,"alternates":1682,"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":1351,"faqs":1352,"title":1344,"topic":1401,"author":712,"content":1416,"category":1660,"schedule":1668,"component":1124,"meta_info":1669,"cover_image":1673,"description":1672,"contributors":1676},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1353,1357,1361,1365,1369,1373,1377,1381,1385,1389,1393,1397],{"_uid":1354,"answer":1355,"question":1356,"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":1358,"answer":1359,"question":1360,"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":1362,"answer":1363,"question":1364,"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":1366,"answer":1367,"question":1368,"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":1370,"answer":1371,"question":1372,"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":1374,"answer":1375,"question":1376,"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":1378,"answer":1379,"question":1380,"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":1382,"answer":1383,"question":1384,"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":1386,"answer":1387,"question":1388,"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":1390,"answer":1391,"question":1392,"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":1394,"answer":1395,"question":1396,"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":1398,"answer":1399,"question":1400,"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":1402,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1414,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1403,"component":39,"meta_info":1411,"block_image":1412,"cover_image":1413,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1404,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1409,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1410,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1405,"component":118,"meta_info":1406,"meta_title":7,"block_image":1407,"cover_image":1408,"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":733,"content":1417},[1418,1438,1450,1462,1467,1471,1482,1486,1500,1504,1509,1512,1516,1527,1539,1543,1546,1551,1562,1574,1578,1581,1586,1597,1601,1605,1609,1612,1617,1628,1632,1636,1640,1645,1649,1657],{"type":736,"content":1419},[1420,1422,1428,1430,1436],{"text":1421,"type":740},"Out of the ",{"text":1423,"type":740,"marks":1424},"six (6) basic punches",[1425],{"type":1105,"attrs":1426},{"href":1427,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1429,"type":740}," in boxing, punch number one is the ",{"text":1431,"type":740,"marks":1432},"jab",[1433],{"type":1105,"attrs":1434},{"href":1435,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1437,"type":740},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":736,"content":1439},[1440,1442,1448],{"text":1441,"type":740},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1443,"type":740,"marks":1444},"Coach PJ",[1445],{"type":1105,"attrs":1446},{"href":1447,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1449,"type":740}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":746,"attrs":1451},{"id":1452,"body":1453},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1454],{"_uid":1455,"link":1456,"image":1458,"title":1460,"component":758},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1457,"linktype":13,"fieldtype":14,"cached_url":1457},"https://youtu.be/JM-8c3EqwZg",{"id":1459,"alt":1460,"name":7,"focus":48,"title":1460,"filename":1461,"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":760,"attrs":1463,"content":1464},{"level":762},[1465],{"text":1466,"type":740},"5 Most Common Jab Mistakes",{"type":760,"attrs":1468,"content":1469},{"level":831},[1470],{"text":1364,"type":740},{"type":746,"attrs":1472},{"id":1452,"body":1473},[1474],{"url":1475,"_uid":1476,"image":1477,"component":855,"copyright_details":1481},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1478,"alt":1479,"name":7,"focus":48,"title":1479,"filename":1480,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":736,"content":1483},[1484],{"text":1485,"type":740},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":767,"content":1487},[1488,1494],{"type":770,"content":1489},[1490],{"type":736,"content":1491},[1492],{"text":1493,"type":740},"While extending the arm to punch",{"type":770,"content":1495},[1496],{"type":736,"content":1497},[1498],{"text":1499,"type":740},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":736,"content":1501},[1502],{"text":1503,"type":740},"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":760,"attrs":1505,"content":1506},{"level":831},[1507],{"text":1508,"type":740},"How To Fix It:",{"type":736,"content":1510},[1511],{"text":1367,"type":740},{"type":760,"attrs":1513,"content":1514},{"level":831},[1515],{"text":1372,"type":740},{"type":746,"attrs":1517},{"id":1452,"body":1518},[1519],{"url":1520,"_uid":1521,"image":1522,"component":855,"copyright_details":1526},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1523,"alt":1524,"name":7,"focus":48,"title":1524,"filename":1525,"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":736,"content":1528},[1529,1531,1537],{"text":1530,"type":740},"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":1532,"type":740,"marks":1533},"hook",[1534],{"type":1105,"attrs":1535},{"href":1536,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1538,"type":740}," 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":760,"attrs":1540,"content":1541},{"level":831},[1542],{"text":1508,"type":740},{"type":736,"content":1544},[1545],{"text":1375,"type":740},{"type":760,"attrs":1547,"content":1548},{"level":831},[1549],{"text":1550,"type":740},"3. Pushing the Jab",{"type":746,"attrs":1552},{"id":1452,"body":1553},[1554],{"url":1555,"_uid":1556,"image":1557,"component":855,"copyright_details":1561},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1558,"alt":1559,"name":7,"focus":48,"title":1559,"filename":1560,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":736,"content":1563},[1564,1566,1572],{"text":1565,"type":740},"“Pushing the jab” means leaning into the punch. In your ",{"text":1567,"type":740,"marks":1568},"boxing stance",[1569],{"type":1105,"attrs":1570},{"href":1571,"uuid":48,"anchor":48,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1573,"type":740},", 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":760,"attrs":1575,"content":1576},{"level":831},[1577],{"text":1508,"type":740},{"type":736,"content":1579},[1580],{"text":1383,"type":740},{"type":760,"attrs":1582,"content":1583},{"level":831},[1584],{"text":1585,"type":740},"4. Flaring Your Elbows",{"type":746,"attrs":1587},{"id":1452,"body":1588},[1589],{"url":1590,"_uid":1591,"image":1592,"component":855,"copyright_details":1596},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1593,"alt":1594,"name":7,"focus":48,"title":1594,"filename":1595,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":736,"content":1598},[1599],{"text":1600,"type":740},"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":736,"content":1602},[1603],{"text":1604,"type":740},"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":760,"attrs":1606,"content":1607},{"level":831},[1608],{"text":1508,"type":740},{"type":736,"content":1610},[1611],{"text":1391,"type":740},{"type":760,"attrs":1613,"content":1614},{"level":831},[1615],{"text":1616,"type":740},"5. Not Jabbing Enough",{"type":746,"attrs":1618},{"id":1452,"body":1619},[1620],{"url":1621,"_uid":1622,"image":1623,"component":855,"copyright_details":1627},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1624,"alt":1625,"name":7,"focus":48,"title":1625,"filename":1626,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":736,"content":1629},[1630],{"text":1631,"type":740},"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":760,"attrs":1633,"content":1634},{"level":831},[1635],{"text":1508,"type":740},{"type":736,"content":1637},[1638],{"text":1639,"type":740},"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":760,"attrs":1641,"content":1642},{"level":762},[1643],{"text":1644,"type":740},"Keep On Jabbing",{"type":736,"content":1646},[1647],{"text":1648,"type":740},"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":736,"content":1650},[1651,1652,1656],{"text":1100,"type":740},{"text":1102,"type":740,"marks":1653},[1654],{"type":1105,"attrs":1655},{"href":1107,"uuid":48,"anchor":48,"target":1108,"linktype":13},{"text":1110,"type":740},{"type":736,"content":1658},[1659],{"text":1114,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1661,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1666,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1667,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1662,"component":118,"meta_info":1663,"meta_title":7,"block_image":1664,"cover_image":1665,"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":1670,"title":1671,"plugin":43,"description":1672},"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":1674,"alt":1344,"name":7,"focus":48,"title":1344,"filename":1675,"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,[1136],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1684,"created_at":1685,"published_at":1686,"updated_at":1687,"id":1688,"uuid":1689,"content":1690,"slug":1954,"full_slug":1955,"sort_by_date":48,"position":1956,"tag_list":1957,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":1958,"first_published_at":1686,"release_id":48,"lang":60,"path":1139,"alternates":1959,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1691,"faqs":1692,"title":1684,"topic":1713,"author":1172,"content":1728,"category":1935,"schedule":1943,"component":1124,"meta_info":1944,"cover_image":1948,"description":1952,"contributors":1953},"21563324-6383-4226-86da-b9779cd26bde",[1693,1697,1701,1705,1709],{"_uid":1694,"answer":1695,"question":1696,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1698,"answer":1699,"question":1700,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1702,"answer":1703,"question":1704,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1706,"answer":1707,"question":1708,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1710,"answer":1711,"question":1712,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1714,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1726,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1715,"component":39,"meta_info":1723,"block_image":1724,"cover_image":1725,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1716,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1721,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1717,"component":118,"meta_info":1718,"meta_title":7,"block_image":1719,"cover_image":1720,"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":733,"content":1729},[1730,1743,1755,1760,1764,1798,1803,1807,1821,1847,1852,1856,1892,1909,1914,1918,1922,1932],{"type":736,"content":1731},[1732,1734,1741],{"text":1733,"type":740},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1735,"type":740,"marks":1736},"close-range",[1737],{"type":1105,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1742,"type":740}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":746,"attrs":1744},{"id":1745,"body":1746},"52fa91c7-90bf-43d9-8857-79752817914b",[1747],{"url":1748,"_uid":1749,"image":1750,"component":855,"copyright_details":1754},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1751,"alt":1752,"name":7,"focus":48,"title":1752,"filename":1753,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":760,"attrs":1756,"content":1757},{"level":762},[1758],{"text":1759,"type":740},"Rolling Punch Drill",{"type":736,"content":1761},[1762],{"text":1763,"type":740},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":767,"content":1765},[1766,1772,1778,1784],{"type":770,"content":1767},[1768],{"type":736,"content":1769},[1770],{"text":1771,"type":740},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":770,"content":1773},[1774],{"type":736,"content":1775},[1776],{"text":1777,"type":740},"Bend your knees until your thigh muscles are supporting your weight",{"type":770,"content":1779},[1780],{"type":736,"content":1781},[1782],{"text":1783,"type":740},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":770,"content":1785},[1786,1790],{"type":736,"content":1787},[1788],{"text":1789,"type":740},"Develop a steady rhythm, and then start mixing punches in",{"type":767,"content":1791},[1792],{"type":770,"content":1793},[1794],{"type":736,"content":1795},[1796],{"text":1797,"type":740},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":760,"attrs":1799,"content":1800},{"level":762},[1801],{"text":1802,"type":740},"Danger Close Drill",{"type":736,"content":1804},[1805],{"text":1806,"type":740},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":767,"content":1808},[1809,1815],{"type":770,"content":1810},[1811],{"type":736,"content":1812},[1813],{"text":1814,"type":740},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":770,"content":1816},[1817],{"type":736,"content":1818},[1819],{"text":1820,"type":740},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":736,"content":1822},[1823,1828,1830,1836,1838,1845],{"text":1824,"type":740,"marks":1825},"Key focus:",[1826],{"type":1827},"bold",{"text":1829,"type":740}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1831,"type":740,"marks":1832},"hooks",[1833],{"type":1105,"attrs":1834},{"href":1536,"uuid":48,"anchor":48,"custom":1835,"target":1108,"linktype":13},{},{"text":1837,"type":740}," and ",{"text":1839,"type":740,"marks":1840},"uppercuts",[1841],{"type":1105,"attrs":1842},{"href":1843,"uuid":48,"anchor":48,"custom":1844,"target":1108,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1846,"type":740},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":760,"attrs":1848,"content":1849},{"level":762},[1850],{"text":1851,"type":740},"Rolling Thunder Drill",{"type":736,"content":1853},[1854],{"text":1855,"type":740},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":767,"content":1857},[1858,1872,1886],{"type":770,"content":1859},[1860,1864],{"type":736,"content":1861},[1862],{"text":1863,"type":740},"On a heavy bag, set an interval of your choosing",{"type":767,"content":1865},[1866],{"type":770,"content":1867},[1868],{"type":736,"content":1869},[1870],{"text":1871,"type":740},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":770,"content":1873},[1874,1878],{"type":736,"content":1875},[1876],{"text":1877,"type":740},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":767,"content":1879},[1880],{"type":770,"content":1881},[1882],{"type":736,"content":1883},[1884],{"text":1885,"type":740},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":770,"content":1887},[1888],{"type":736,"content":1889},[1890],{"text":1891,"type":740},"Rest for 1 minute in between each round to recover",{"type":736,"content":1893},[1894,1898,1900,1907],{"text":1895,"type":740,"marks":1896},"Tip",[1897],{"type":1827},{"text":1899,"type":740},": Maintaining a calm and ",{"text":1901,"type":740,"marks":1902},"steady breath",[1903],{"type":1105,"attrs":1904},{"href":1905,"uuid":48,"anchor":48,"custom":1906,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1908,"type":740}," will help you establish your rhythm.",{"type":760,"attrs":1910,"content":1911},{"level":762},[1912],{"text":1913,"type":740},"Better, Faster, Stronger",{"type":736,"content":1915},[1916],{"text":1917,"type":740},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":760,"attrs":1919,"content":1920},{"level":762},[1921],{"text":1096,"type":740},{"type":736,"content":1923},[1924,1925,1931],{"text":1100,"type":740},{"text":1102,"type":740,"marks":1926},[1927],{"type":1105,"attrs":1928},{"href":1929,"uuid":48,"anchor":48,"custom":1930,"target":1108,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1110,"type":740},{"type":736,"content":1933},[1934],{"text":1317,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1936,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1941,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1942,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1937,"component":118,"meta_info":1938,"meta_title":7,"block_image":1939,"cover_image":1940,"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":1945,"title":1946,"plugin":43,"description":1947},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1949,"alt":1950,"name":7,"focus":48,"title":1950,"filename":1951,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1136],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1961,"created_at":1962,"published_at":1963,"updated_at":1964,"id":1965,"uuid":1966,"content":1967,"slug":2189,"full_slug":2190,"sort_by_date":48,"position":2191,"tag_list":2192,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2193,"first_published_at":2194,"release_id":48,"lang":60,"path":1139,"alternates":2195,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1968,"faqs":1969,"title":1961,"topic":1990,"author":712,"content":2005,"category":2173,"schedule":2181,"component":1124,"meta_info":2182,"cover_image":2185,"description":2184,"contributors":2188},"d9342cbc-2f33-448b-95cb-d9141a391216",[1970,1974,1978,1982,1986],{"_uid":1971,"answer":1972,"question":1973,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1975,"answer":1976,"question":1977,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1979,"answer":1980,"question":1981,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1983,"answer":1984,"question":1985,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1987,"answer":1988,"question":1989,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1991,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2003,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1992,"component":39,"meta_info":2000,"block_image":2001,"cover_image":2002,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1993,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1998,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1999,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1994,"component":118,"meta_info":1995,"meta_title":7,"block_image":1996,"cover_image":1997,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":2006},[2007,2018,2022,2034,2038,2042,2054,2058,2062,2066,2083,2087,2091,2095,2111,2115,2120,2133,2137,2147,2159,2163],{"type":736,"content":2008},[2009,2011,2016],{"text":2010,"type":740},"FightCamp Trainer ",{"text":1443,"type":740,"marks":2012},[2013],{"type":1105,"attrs":2014},{"href":1447,"uuid":48,"anchor":48,"custom":2015,"target":1108,"linktype":13},{},{"text":2017,"type":740}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":736,"content":2019},[2020],{"text":2021,"type":740},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":746,"attrs":2023},{"id":2024,"body":2025},"d975e679-f879-4a04-b019-c5eb66b48e99",[2026],{"_uid":2027,"link":2028,"image":2030,"title":2032,"component":758},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2029,"linktype":13,"fieldtype":14,"cached_url":2029},"https://youtu.be/G-4nuJefUcE",{"id":2031,"alt":2032,"name":7,"focus":48,"title":2032,"filename":2033,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":760,"attrs":2035,"content":2036},{"level":762},[2037],{"text":1973,"type":740},{"type":736,"content":2039},[2040],{"text":2041,"type":740},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":746,"attrs":2043},{"id":2044,"body":2045},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2046],{"url":2047,"_uid":2048,"image":2049,"component":855,"copyright_details":2053},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2050,"alt":2051,"name":7,"focus":48,"title":2051,"filename":2052,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":736,"content":2055},[2056],{"text":2057,"type":740},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":760,"attrs":2059,"content":2060},{"level":762},[2061],{"text":1977,"type":740},{"type":736,"content":2063},[2064],{"text":2065,"type":740},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":746,"attrs":2067},{"id":2044,"body":2068},[2069],{"url":2070,"_uid":2071,"image":2072,"component":855,"copyright_details":2076},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2073,"alt":2074,"name":7,"focus":48,"title":2074,"filename":2075,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2077],{"_uid":2078,"link":2079,"title":2081,"component":2082},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2080,"linktype":13,"fieldtype":14,"cached_url":2080},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":736,"content":2084},[2085],{"text":2086,"type":740},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":760,"attrs":2088,"content":2089},{"level":762},[2090],{"text":1981,"type":740},{"type":736,"content":2092},[2093],{"text":2094,"type":740},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":746,"attrs":2096},{"id":2044,"body":2097},[2098],{"url":2099,"_uid":2100,"image":2101,"component":855,"copyright_details":2105},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2102,"alt":2103,"name":7,"focus":48,"title":2103,"filename":2104,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2106],{"_uid":2107,"link":2108,"title":2110,"component":2082},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2109,"linktype":13,"fieldtype":14,"cached_url":2109},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":736,"content":2112},[2113],{"text":2114,"type":740},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":760,"attrs":2116,"content":2117},{"level":762},[2118],{"text":2119,"type":740},"Levels & Abilities",{"type":736,"content":2121},[2122,2124,2131],{"text":2123,"type":740},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2125,"type":740,"marks":2126},"sweet science",[2127],{"type":1105,"attrs":2128},{"href":2129,"uuid":48,"anchor":48,"custom":2130,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2132,"type":740},". ",{"type":760,"attrs":2134,"content":2135},{"level":762},[2136],{"text":1989,"type":740},{"type":746,"attrs":2138},{"id":2044,"body":2139},[2140],{"url":2141,"_uid":2142,"image":2143,"component":855,"copyright_details":2146},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2144,"alt":2051,"name":7,"focus":48,"title":2051,"filename":2145,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":736,"content":2148},[2149,2151,2157],{"text":2150,"type":740},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2152,"type":740,"marks":2153},"FightCamp app",[2154],{"type":1105,"attrs":2155},{"href":1929,"uuid":48,"anchor":48,"custom":2156,"target":1108,"linktype":13},{},{"text":2158,"type":740},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":760,"attrs":2160,"content":2161},{"level":762},[2162],{"text":1096,"type":740},{"type":736,"content":2164},[2165,2166,2171],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2167},[2168],{"type":1105,"attrs":2169},{"href":1107,"uuid":48,"anchor":48,"custom":2170,"target":1108,"linktype":13},{},{"text":2172,"type":740}," 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":2174,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2179,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2180,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2175,"component":118,"meta_info":2176,"meta_title":7,"block_image":2177,"cover_image":2178,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2183,"title":1961,"plugin":43,"description":2184},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2186,"alt":1961,"name":7,"focus":48,"title":1961,"filename":2187,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1136],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2197,"created_at":2198,"published_at":2199,"updated_at":2200,"id":2201,"uuid":2202,"content":2203,"slug":2376,"full_slug":2377,"sort_by_date":48,"position":2378,"tag_list":2379,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2380,"first_published_at":2381,"release_id":48,"lang":60,"path":1139,"alternates":2382,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2204,"faqs":2205,"title":2222,"topic":2223,"author":1172,"content":2238,"category":2357,"schedule":2365,"component":1124,"meta_info":2366,"cover_image":2370,"description":2374,"contributors":2375},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2206,2210,2214,2218],{"_uid":2207,"answer":2208,"question":2209,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2211,"answer":2212,"question":2213,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2215,"answer":2216,"question":2217,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2219,"answer":2220,"question":2221,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2224,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2236,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2225,"component":39,"meta_info":2233,"block_image":2234,"cover_image":2235,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2226,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2231,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2227,"component":118,"meta_info":2228,"meta_title":7,"block_image":2229,"cover_image":2230,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":2239},[2240,2253,2257,2268,2281,2285,2294,2298,2302,2311,2324,2329,2341,2345,2354],{"type":736,"content":2241},[2242,2244,2251],{"text":2243,"type":740},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2245,"type":740,"marks":2246},"Muhammad Ali",[2247],{"type":1105,"attrs":2248},{"href":2249,"uuid":48,"anchor":48,"custom":2250,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2252,"type":740}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":760,"attrs":2254,"content":2255},{"level":762},[2256],{"text":2213,"type":740},{"type":746,"attrs":2258},{"id":2259,"body":2260},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2261],{"url":7,"_uid":2262,"image":2263,"component":855,"copyright_details":2267},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2264,"alt":2265,"name":7,"focus":7,"title":2265,"filename":2266,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":736,"content":2269},[2270,2272,2279],{"text":2271,"type":740},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2273,"type":740,"marks":2274},"Manny Pacquiao",[2275],{"type":1105,"attrs":2276},{"href":2277,"uuid":48,"anchor":48,"custom":2278,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2280,"type":740},". His punches have great technique and flow well, naturally building momentum.",{"type":760,"attrs":2282,"content":2283},{"level":762},[2284],{"text":2217,"type":740},{"type":746,"attrs":2286},{"id":2259,"body":2287},[2288],{"url":7,"_uid":2289,"image":2290,"component":855,"copyright_details":2293},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2291,"alt":2265,"name":7,"focus":7,"title":2265,"filename":2292,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":736,"content":2295},[2296],{"text":2297,"type":740},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":760,"attrs":2299,"content":2300},{"level":762},[2301],{"text":2221,"type":740},{"type":746,"attrs":2303},{"id":2259,"body":2304},[2305],{"url":7,"_uid":2306,"image":2307,"component":855,"copyright_details":2310},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2308,"alt":2265,"name":7,"focus":7,"title":2265,"filename":2309,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":736,"content":2312},[2313,2315,2322],{"text":2314,"type":740},"In boxing movies, you will often hear boxers ‘",{"text":2316,"type":740,"marks":2317},"hiss",[2318],{"type":1105,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2323,"type":740},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":760,"attrs":2325,"content":2326},{"level":762},[2327],{"text":2328,"type":740},"The Takeaway",{"type":736,"content":2330},[2331,2333,2339],{"text":2332,"type":740},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2334,"type":740,"marks":2335},"breathing",[2336],{"type":1105,"attrs":2337},{"href":1905,"uuid":48,"anchor":48,"custom":2338,"target":1108,"linktype":13},{},{"text":2340,"type":740}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":760,"attrs":2342,"content":2343},{"level":762},[2344],{"text":1096,"type":740},{"type":736,"content":2346},[2347,2348,2353],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2349},[2350],{"type":1105,"attrs":2351},{"href":1107,"uuid":48,"anchor":48,"custom":2352,"target":1108,"linktype":13},{},{"text":1110,"type":740},{"type":736,"content":2355},[2356],{"text":1317,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2358,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2363,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2364,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2359,"component":118,"meta_info":2360,"meta_title":7,"block_image":2361,"cover_image":2362,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2367,"title":2368,"plugin":43,"description":2369},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2371,"alt":2372,"name":7,"focus":7,"title":2372,"filename":2373,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1136],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2384,"created_at":2385,"published_at":2386,"updated_at":2387,"id":2388,"uuid":2389,"content":2390,"slug":2559,"full_slug":2560,"sort_by_date":48,"position":2561,"tag_list":2562,"is_startpage":9,"parent_id":1137,"meta_data":48,"group_id":2563,"first_published_at":2564,"release_id":48,"lang":60,"path":1139,"alternates":2565,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2391,"faqs":2392,"title":2409,"topic":2410,"author":2425,"content":2426,"category":2543,"schedule":2551,"component":1124,"meta_info":2552,"cover_image":2555,"description":2554,"contributors":2558},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2393,2397,2401,2405],{"_uid":2394,"answer":2395,"question":2396,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2398,"answer":2399,"question":2400,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2402,"answer":2403,"question":2404,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2406,"answer":2407,"question":2408,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2411,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2423,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2412,"component":39,"meta_info":2420,"block_image":2421,"cover_image":2422,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2413,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2418,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2419,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2414,"component":118,"meta_info":2415,"meta_title":7,"block_image":2416,"cover_image":2417,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":733,"content":2427},[2428,2441,2446,2451,2463,2466,2471,2482,2485,2490,2501,2505,2509,2514,2527,2531,2540],{"type":736,"content":2429},[2430,2432,2439],{"text":2431,"type":740},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2433,"type":740,"marks":2434},"shadowboxing",[2435],{"type":1105,"attrs":2436},{"href":2437,"uuid":48,"anchor":48,"custom":2438,"target":1108,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2440,"type":740}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":760,"attrs":2442,"content":2443},{"level":762},[2444],{"text":2445,"type":740},"Why You Should Practice Shadowboxing With Hand Weights",{"type":760,"attrs":2447,"content":2448},{"level":831},[2449],{"text":2450,"type":740},"1. Speed",{"type":746,"attrs":2452},{"id":2453,"body":2454},"58589914-3cf9-454d-8369-7218c807f59a",[2455],{"url":2456,"_uid":2457,"image":2458,"component":855,"copyright_details":2462},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2459,"alt":2460,"name":7,"focus":48,"title":2460,"filename":2461,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":736,"content":2464},[2465],{"text":2399,"type":740},{"type":760,"attrs":2467,"content":2468},{"level":831},[2469],{"text":2470,"type":740},"2. Arm Endurance",{"type":746,"attrs":2472},{"id":2453,"body":2473},[2474],{"url":2475,"_uid":2476,"image":2477,"component":855,"copyright_details":2481},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2478,"alt":2479,"name":7,"focus":48,"title":2479,"filename":2480,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":736,"content":2483},[2484],{"text":2403,"type":740},{"type":760,"attrs":2486,"content":2487},{"level":831},[2488],{"text":2489,"type":740},"3. Cardiovascular Conditioning",{"type":746,"attrs":2491},{"id":2453,"body":2492},[2493],{"url":2494,"_uid":2495,"image":2496,"component":855,"copyright_details":2500},{"id":7,"url":7,"linktype":849,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2497,"alt":2498,"name":7,"focus":48,"title":2498,"filename":2499,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":736,"content":2502},[2503],{"text":2504,"type":740},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":736,"content":2506},[2507],{"text":2508,"type":740},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":760,"attrs":2510,"content":2511},{"level":762},[2512],{"text":2513,"type":740},"Amp Up Your Training",{"type":736,"content":2515},[2516,2518,2525],{"text":2517,"type":740},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2519,"type":740,"marks":2520},"FightCamp Facebook Community",[2521],{"type":1105,"attrs":2522},{"href":2523,"uuid":48,"anchor":48,"custom":2524,"target":1108,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2526,"type":740}," and let me know.",{"type":760,"attrs":2528,"content":2529},{"level":762},[2530],{"text":1096,"type":740},{"type":736,"content":2532},[2533,2534,2539],{"text":1100,"type":740},{"text":1102,"type":740,"marks":2535},[2536],{"type":1105,"attrs":2537},{"href":1107,"uuid":48,"anchor":48,"custom":2538,"target":1108,"linktype":13},{},{"text":1110,"type":740},{"type":736,"content":2541},[2542],{"text":1114,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2544,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2549,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2550,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2545,"component":118,"meta_info":2546,"meta_title":7,"block_image":2547,"cover_image":2548,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2553,"title":2409,"plugin":43,"description":2554},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2556,"alt":2384,"name":7,"focus":48,"title":2384,"filename":2557,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1136],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1124,"created_at":2567,"published_at":2568,"updated_at":2569,"id":2570,"uuid":2571,"content":2572,"slug":1124,"full_slug":2593,"sort_by_date":48,"position":446,"tag_list":2594,"is_startpage":9,"parent_id":2595,"meta_data":48,"group_id":2596,"first_published_at":2597,"release_id":48,"lang":60,"path":7,"alternates":2598,"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":2573,"component":2574,"meta_info":2575,"custom_content_list":2577},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2576,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2578,2583,2588],{"_uid":2579,"label":2580,"value":2581,"dev_id":2582,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2584,"label":2585,"value":2586,"dev_id":2587,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2589,"label":2590,"value":2591,"dev_id":2592,"component":740},"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",[],1787013243156]