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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1087,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1078,"full_slug":1079,"sort_by_date":48,"position":1080,"tag_list":1081,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":1084,"first_published_at":659,"release_id":48,"lang":60,"path":1085,"alternates":1086,"default_full_slug":48,"translated_slugs":48},"How To Do Jump Switch Lunges | Proper Technique","2022-04-28T10:07:10.323Z","2022-10-06T14:13:29.094Z","2022-10-06T14:13:29.123Z",129671348,"e7961739-5737-4328-9463-0dfeceb1c275",{"_uid":664,"faqs":665,"title":657,"topic":691,"author":706,"content":730,"category":1059,"schedule":1067,"component":1068,"meta_info":1069,"cover_image":1073,"description":1076,"contributors":1077},"752f607b-69e5-4290-bda9-3cf6903a2031",[666,671,675,679,683,687],{"_uid":667,"answer":668,"question":669,"component":670},"b1d87ba8-60fe-40ab-9edd-929d77f19dc0","Plyometrics are exercises that incorporate jump training to improve quickness and explosiveness.","What are plyometrics?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"acbfb8cc-1406-4706-a919-88cf8a17d12c","Follow these steps to do a jump switch lunge:\n- Start by stepping into a lunge position\n- Both of your knees should be at 90-degree angles\n- The knee of your lunge leg (forward leg) should not extend past your toe\n- Jump up and switch legs mid-air, landing with your opposite leg now forward\n- Focus on landing as softly as possible \n- Your knee should be behind your toe as you land\n- Continue alternating jump lunges for the remainder of the set","How do you do a jump switch lunge?",{"_uid":676,"answer":677,"question":678,"component":670},"fff59944-c928-4b92-a992-3c8e900c21fc","Here are some key things to focus on when performing Jump Switch Lunges:\n- Knee over your ankle on your lead leg\n- While performing lunges, your lead leg knee should not go past your toe\n- Legs (knees) should be bent at 90 degrees\n- Land softly\n- When landing, your rear leg knee should gently “kiss” the ground\n- Focus on syncing your breaths with your reps to maximize power\n- Inhale as you land\n- Exhale as you rebound and jump upward","What are some key movements to focus on when doing jump switch lunges?",{"_uid":680,"answer":681,"question":682,"component":670},"9d947678-ec05-47bd-bea4-601da2704812","Follow this breathing pattern when doing jump switch lunges:\n- Inhale as you land in your lunge\n- Exhale as you rebound and jump up","How should I breathe when doing jump switch lunges?",{"_uid":684,"answer":685,"question":686,"component":670},"b3bbdcdb-3b8f-4baa-b9b8-7a36f21cb06b","The muscles you use when you do jump switch lunges are:\n- Core\n- Quadriceps\n- Glutes\n- Hamstrings\n- Calves\n- Hip Flexors","What muscles do you use when you do jump switch lunges?",{"_uid":688,"answer":689,"question":690,"component":670},"eb1ce7d7-4863-45fa-87a0-703a24d3778f","- Perform 5 sets\n- 10 alternating lunges, 5 repetitions on each side\n- Rest for 30 - 45 seconds between sets","How should I perform jump switch lunges?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":133,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":714,"_uid":715,"name":716,"photo":717,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":718,"alt":716,"name":7,"focus":48,"title":716,"filename":719,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":731,"content":732},"doc",[733,739,743,757,764,814,819,823,829,837,850,855,866,871,881,886,894,905,910,924,935,944,949,963,968,1006,1011,1031,1036,1040,1045],{"type":734,"content":735},"paragraph",[736],{"text":737,"type":738},"Bodyweight exercises offer some of the best options that you can perform during your training. They enable you to level up your fitness even if you can’t get to a gym – no equipment required. Changing angles, tempo, sets, and reps can make even the easiest exercises seem increasingly challenging. A great lower body exercise to work on single-leg strength is the lunge. With it, you can improve your balance, coordination, leg strength, and explosiveness.","text",{"type":734,"content":740},[741],{"text":742,"type":738},"Now that's a ton of benefit in just one movement. But, how can you also make it metabolically efficient? Add in some form of plyometrics. Plyometrics are exercises that incorporate jump training to improve quickness and explosiveness – two aspects that are crucial for a boxer's success. Here we highlight one of our favorite bodyweight and plyometric exercises: the jump switch lunge.",{"type":744,"attrs":745},"blok",{"id":746,"body":747},"a78796d1-75ff-48d9-a8c5-3049d07b4516",[748],{"_uid":749,"link":750,"image":752,"title":754,"component":756},"i-8362f2d5-608a-49e9-917c-d0f5cf1f3aa2",{"id":7,"url":751,"linktype":13,"fieldtype":14,"cached_url":751},"https://youtu.be/R0sLx4UTaWk",{"id":753,"alt":754,"name":7,"focus":48,"title":754,"filename":755,"copyright":7,"fieldtype":50},4498459,"Jump Switch Lunge | FightCamp Proper Form & Technique","https://a.storyblok.com/f/115220/1244x700/e2c555edbe/jump-switch-lunge-fightcamp-proper-form-technique.png","image_video_link",{"type":758,"attrs":759,"content":761},"heading",{"level":760},2,[762],{"text":763,"type":738},"Jump Switch Lunges",{"type":765,"content":766},"bullet_list",[767,788,794,808],{"type":768,"content":769},"list_item",[770,774],{"type":734,"content":771},[772],{"text":773,"type":738},"Start by stepping into a lunge position",{"type":765,"content":775},[776,782],{"type":768,"content":777},[778],{"type":734,"content":779},[780],{"text":781,"type":738},"Both of your knees should be at 90-degree angles",{"type":768,"content":783},[784],{"type":734,"content":785},[786],{"text":787,"type":738},"The knee of your lunge leg (forward leg) should not extend past your toe",{"type":768,"content":789},[790],{"type":734,"content":791},[792],{"text":793,"type":738},"Jump up and switch legs mid-air, landing with your opposite leg forward",{"type":768,"content":795},[796,800],{"type":734,"content":797},[798],{"text":799,"type":738},"Focus on landing as softly as possible ",{"type":765,"content":801},[802],{"type":768,"content":803},[804],{"type":734,"content":805},[806],{"text":807,"type":738},"Your knee should be behind your toe as you land",{"type":768,"content":809},[810],{"type":734,"content":811},[812],{"text":813,"type":738},"Continue alternating jump lunges for the remainder of the set",{"type":758,"attrs":815,"content":816},{"level":760},[817],{"text":818,"type":738},"Movement Key Points",{"type":734,"content":820},[821],{"text":822,"type":738},"Here are some key things to focus on when performing Jump Switch Lunges:",{"type":758,"attrs":824,"content":826},{"level":825},3,[827],{"text":828,"type":738},"Knee over your ankle on your lead leg",{"type":765,"content":830},[831],{"type":768,"content":832},[833],{"type":734,"content":834},[835],{"text":836,"type":738},"While performing lunges, your lead leg knee should not go past your toe",{"type":744,"attrs":838},{"id":746,"body":839},[840],{"url":841,"_uid":843,"image":844,"component":848,"copyright_details":849},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"story","i-ef558b26-4d81-4d05-b85b-4b585f254147",{"id":845,"alt":846,"name":7,"focus":48,"title":846,"filename":847,"copyright":7,"fieldtype":50},4498477,"Knee over ankle on lead leg","https://a.storyblok.com/f/115220/700x1100/4a74cbd9e3/knee_over_ankle_on_lead_leg.png","content_image",[],{"type":758,"attrs":851,"content":852},{"level":825},[853],{"text":854,"type":738},"Legs (knees) should be bent at 90 degrees",{"type":744,"attrs":856},{"id":746,"body":857},[858],{"url":859,"_uid":860,"image":861,"component":848,"copyright_details":865},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-10a74aea-ea8e-4f5c-a0bc-2fa70d544f4c",{"id":862,"alt":863,"name":7,"focus":48,"title":863,"filename":864,"copyright":7,"fieldtype":50},4498480,"Knees bent 90 degrees","https://a.storyblok.com/f/115220/700x1100/c1223d4cd7/legs_bent_90_degrees.png",[],{"type":758,"attrs":867,"content":868},{"level":825},[869],{"text":870,"type":738},"Land softly",{"type":744,"attrs":872},{"id":746,"body":873},[874],{"url":875,"_uid":876,"image":877,"component":848,"copyright_details":880},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-973498e5-577e-45ea-ac52-3a43d6d9d86a",{"id":878,"alt":870,"name":7,"focus":48,"title":870,"filename":879,"copyright":7,"fieldtype":50},4498484,"https://a.storyblok.com/f/115220/700x1100/70670e62cd/land_softly.png",[],{"type":758,"attrs":882,"content":883},{"level":825},[884],{"text":885,"type":738},"Touch knees softly",{"type":765,"content":887},[888],{"type":768,"content":889},[890],{"type":734,"content":891},[892],{"text":893,"type":738},"When landing, your rear leg knee should gently “kiss” the ground",{"type":744,"attrs":895},{"id":746,"body":896},[897],{"url":898,"_uid":899,"image":900,"component":848,"copyright_details":904},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-38ad4b2b-bf39-4446-8135-866663de7b8f",{"id":901,"alt":902,"name":7,"focus":48,"title":902,"filename":903,"copyright":7,"fieldtype":50},4498492,"Touch knee softly","https://a.storyblok.com/f/115220/700x1100/bcb4a92736/touch_knees_softly.png",[],{"type":758,"attrs":906,"content":907},{"level":825},[908],{"text":909,"type":738},"Focus on syncing your breaths with your reps to maximize power",{"type":765,"content":911},[912,918],{"type":768,"content":913},[914],{"type":734,"content":915},[916],{"text":917,"type":738},"Inhale as you land",{"type":768,"content":919},[920],{"type":734,"content":921},[922],{"text":923,"type":738},"Exhale as you rebound and jump upward",{"type":744,"attrs":925},{"id":746,"body":926},[927],{"url":928,"_uid":929,"image":930,"component":848,"copyright_details":934},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-a5a40f48-bf38-4baa-a539-ce6cbc4231cb",{"id":931,"alt":932,"name":7,"focus":48,"title":932,"filename":933,"copyright":7,"fieldtype":50},4498515,"Sync your breath with reps","https://a.storyblok.com/f/115220/700x1100/0bfa3ac1b9/sync_breath_with_reps.png",[],{"type":734,"content":936},[937,942],{"text":938,"type":738,"marks":939},"Pro Tip",[940],{"type":941},"bold",{"text":943,"type":738},": Regardless if you’re just starting out on your fitness journey or you’re a seasoned vet, keeping proper form is imperative to prevent injury and get the most out of every exercise throughout your training session.",{"type":758,"attrs":945,"content":946},{"level":760},[947],{"text":948,"type":738},"Breathing Pattern",{"type":765,"content":950},[951,957],{"type":768,"content":952},[953],{"type":734,"content":954},[955],{"text":956,"type":738},"Inhale as you land in your lunge",{"type":768,"content":958},[959],{"type":734,"content":960},[961],{"text":962,"type":738},"Exhale as you rebound and jump up",{"type":758,"attrs":964,"content":965},{"level":760},[966],{"text":967,"type":738},"Muscles Used",{"type":765,"content":969},[970,976,982,988,994,1000],{"type":768,"content":971},[972],{"type":734,"content":973},[974],{"text":975,"type":738},"Core",{"type":768,"content":977},[978],{"type":734,"content":979},[980],{"text":981,"type":738},"Quadriceps",{"type":768,"content":983},[984],{"type":734,"content":985},[986],{"text":987,"type":738},"Glutes",{"type":768,"content":989},[990],{"type":734,"content":991},[992],{"text":993,"type":738},"Hamstrings",{"type":768,"content":995},[996],{"type":734,"content":997},[998],{"text":999,"type":738},"Calves",{"type":768,"content":1001},[1002],{"type":734,"content":1003},[1004],{"text":1005,"type":738},"Hip Flexors",{"type":758,"attrs":1007,"content":1008},{"level":760},[1009],{"text":1010,"type":738},"Application",{"type":765,"content":1012},[1013,1019,1025],{"type":768,"content":1014},[1015],{"type":734,"content":1016},[1017],{"text":1018,"type":738},"Perform 5 sets",{"type":768,"content":1020},[1021],{"type":734,"content":1022},[1023],{"text":1024,"type":738},"10 alternating lunges, 5 repetitions on each side",{"type":768,"content":1026},[1027],{"type":734,"content":1028},[1029],{"text":1030,"type":738},"Rest for 30 - 45 seconds between sets",{"type":758,"attrs":1032,"content":1033},{"level":760},[1034],{"text":1035,"type":738},"Improved Athleticism In a Single Movement",{"type":734,"content":1037},[1038],{"text":1039,"type":738},"By taking an already challenging exercise that works on strength, single-leg balance, and coordination, and then adding in a plyometric aspect that will improve metabolic conditioning and explosiveness, you have a movement that has everything you need to up your game.",{"type":758,"attrs":1041,"content":1042},{"level":760},[1043],{"text":1044,"type":738},"Train Like a Fighter",{"type":734,"content":1046},[1047,1049,1057],{"text":1048,"type":738},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1050,"type":738,"marks":1051},"FightCamp",[1052],{"type":1053,"attrs":1054},"link",{"href":1055,"uuid":48,"anchor":48,"target":1056,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages","_blank",{"text":1058,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":1060,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1065,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1061,"component":118,"meta_info":1062,"meta_title":7,"block_image":1063,"cover_image":1064,"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},[],[],"2022-10-06 00:00","article",{"_uid":1070,"title":1071,"plugin":43,"description":1072},"eaf7e2d6-ab5c-4e19-b5f0-6c8bcd7054f5","How To Do Jump Switch Lunges | FightCamp","Bodyweight + plyometrics = Jump switch lunges. The perfect exercise to take your boxing training, strength, and conditioning to the next level.",{"id":1074,"alt":657,"name":7,"focus":48,"title":657,"filename":1075,"copyright":7,"fieldtype":50},4498458,"https://a.storyblok.com/f/115220/2400x990/e2cfb84e67/how-to-do-jump-switch-lunges-proper-technique.png","Bodyweight + plyometrics = jump switch lunges. The perfect exercise to take your boxing training, strength, and conditioning to the next level.",[],"how-to-do-jump-switch-lunges","blogs/how-to-do-jump-switch-lunges",-4680,[1082],"featured",60887917,"cfc6e165-8e30-4acd-a5e8-06cff348a634","training/{{story.slug}}",[],["Reactive",1088],[1089,1334,1509,1702,1990,2216],{"name":1090,"created_at":1091,"published_at":1092,"updated_at":1093,"id":1094,"uuid":1095,"content":1096,"slug":1327,"full_slug":1328,"sort_by_date":48,"position":1329,"tag_list":1330,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":1331,"first_published_at":1332,"release_id":48,"lang":60,"path":1085,"alternates":1333,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1097,"faqs":1098,"title":1090,"topic":1111,"author":1126,"content":1127,"category":1308,"schedule":1316,"component":1068,"meta_info":1317,"cover_image":1321,"description":1325,"contributors":1326},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1099,1103,1107],{"_uid":1100,"answer":1101,"question":1102,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1104,"answer":1105,"question":1106,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1108,"answer":1109,"question":1110,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1112,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1124,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1113,"component":39,"meta_info":1121,"block_image":1122,"cover_image":1123,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1114,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1119,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1115,"component":118,"meta_info":1116,"meta_title":7,"block_image":1117,"cover_image":1118,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":1128},[1129,1133,1137,1141,1145,1160,1208,1222,1227,1251,1285,1289,1293,1304],{"type":758,"attrs":1130,"content":1131},{"level":760},[1132],{"text":1102,"type":738},{"type":734,"content":1134},[1135],{"text":1136,"type":738},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":734,"content":1138},[1139],{"text":1140,"type":738},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":758,"attrs":1142,"content":1143},{"level":760},[1144],{"text":1106,"type":738},{"type":734,"content":1146},[1147,1149,1158],{"text":1148,"type":738},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1150,"type":738,"marks":1151},"National Academy of Sports Medicine",[1152,1156],{"type":1053,"attrs":1153},{"href":1154,"uuid":48,"anchor":48,"custom":1155,"target":1056,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1157},"underline",{"text":1159,"type":738}," has a few exercise-related symptoms of overtraining:",{"type":1161,"attrs":1162,"content":1165},"ordered_list",{"order":1163},{"order":1164},1,[1166,1172,1178,1184,1190,1196,1202],{"type":768,"content":1167},[1168],{"type":734,"content":1169},[1170],{"text":1171,"type":738},"A plateau or decline in workout performance or progress",{"type":768,"content":1173},[1174],{"type":734,"content":1175},[1176],{"text":1177,"type":738},"A perception of increased exertion during “normal” or “easy” workouts",{"type":768,"content":1179},[1180],{"type":734,"content":1181},[1182],{"text":1183,"type":738},"Excessive sweating or overheating",{"type":768,"content":1185},[1186],{"type":734,"content":1187},[1188],{"text":1189,"type":738},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":768,"content":1191},[1192],{"type":734,"content":1193},[1194],{"text":1195,"type":738},"A lack of feeling “refreshed” after regular rest and recovery",{"type":768,"content":1197},[1198],{"type":734,"content":1199},[1200],{"text":1201,"type":738},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":768,"content":1203},[1204],{"type":734,"content":1205},[1206],{"text":1207,"type":738},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":734,"content":1209},[1210,1212,1220],{"text":1211,"type":738},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1213,"type":738,"marks":1214},"FightCamp App",[1215,1219],{"type":1053,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"custom":1218,"target":1056,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1157},{"text":1221,"type":738}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":758,"attrs":1223,"content":1224},{"level":760},[1225],{"text":1226,"type":738},"A Day of Rest",{"type":734,"content":1228},[1229,1231,1239,1241,1249],{"text":1230,"type":738},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1232,"type":738,"marks":1233},"Aaron",[1234,1238],{"type":1053,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"custom":1237,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1157},{"text":1240,"type":738}," and ",{"text":1242,"type":738,"marks":1243},"Flo",[1244,1248],{"type":1053,"attrs":1245},{"href":1246,"uuid":48,"anchor":48,"custom":1247,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1157},{"text":1250,"type":738},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":734,"content":1252},[1253,1255,1263,1265,1273,1275,1283],{"text":1254,"type":738},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1256,"type":738,"marks":1257},"researchers",[1258,1262],{"type":1053,"attrs":1259},{"href":1260,"uuid":48,"anchor":48,"custom":1261,"target":1056,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1157},{"text":1264,"type":738}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1266,"type":738,"marks":1267},"FightCamp Trainers",[1268,1272],{"type":1053,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"custom":1271,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1157},{"text":1274,"type":738}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1276,"type":738,"marks":1277},"neurological connections",[1278,1282],{"type":1053,"attrs":1279},{"href":1280,"uuid":48,"anchor":48,"custom":1281,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1157},{"text":1284,"type":738},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":734,"content":1286},[1287],{"text":1288,"type":738},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":758,"attrs":1290,"content":1291},{"level":760},[1292],{"text":1044,"type":738},{"type":734,"content":1294},[1295,1296,1302],{"text":1048,"type":738},{"text":1050,"type":738,"marks":1297},[1298,1301],{"type":1053,"attrs":1299},{"href":1055,"uuid":48,"anchor":48,"custom":1300,"target":1056,"linktype":13},{},{"type":1157},{"text":1303,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":1305},[1306],{"text":1307,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1309,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1314,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1310,"component":118,"meta_info":1311,"meta_title":7,"block_image":1312,"cover_image":1313,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1318,"title":1319,"plugin":43,"description":1320},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1322,"alt":1323,"name":7,"focus":7,"title":1323,"filename":1324,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1082],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1335,"created_at":1336,"published_at":1337,"updated_at":1338,"id":1339,"uuid":1340,"content":1341,"slug":1503,"full_slug":1504,"sort_by_date":48,"position":1505,"tag_list":1506,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":1507,"first_published_at":1337,"release_id":48,"lang":60,"path":1085,"alternates":1508,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1342,"faqs":1343,"title":1335,"topic":1360,"author":1375,"content":1376,"category":1484,"schedule":1492,"component":1068,"meta_info":1493,"cover_image":1497,"description":1501,"contributors":1502},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1344,1348,1352,1356],{"_uid":1345,"answer":1346,"question":1347,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1349,"answer":1350,"question":1351,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1353,"answer":1354,"question":1355,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1357,"answer":1358,"question":1359,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1361,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1373,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1362,"component":39,"meta_info":1370,"block_image":1371,"cover_image":1372,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1363,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1368,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1369,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1364,"component":118,"meta_info":1365,"meta_title":7,"block_image":1366,"cover_image":1367,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":731,"content":1377},[1378,1382,1387,1407,1412,1416,1421,1424,1429,1441,1446,1459,1464,1468,1472,1481],{"type":734,"content":1379},[1380],{"text":1381,"type":738},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":758,"attrs":1383,"content":1384},{"level":760},[1385],{"text":1386,"type":738},"Practice, Practice, Practice",{"type":734,"content":1388},[1389,1391,1396,1398,1405],{"text":1390,"type":738},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1392,"type":738,"marks":1393},"always",[1394],{"type":1395},"italic",{"text":1397,"type":738}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1399,"type":738,"marks":1400},"mirror",[1401],{"type":1053,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"custom":1404,"target":1056,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1406,"type":738}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":758,"attrs":1408,"content":1409},{"level":825},[1410],{"text":1411,"type":738},"Shoulder Touch Drill",{"type":734,"content":1413},[1414],{"text":1415,"type":738},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":758,"attrs":1417,"content":1418},{"level":825},[1419],{"text":1420,"type":738},"Cobra Bag",{"type":734,"content":1422},[1423],{"text":1350,"type":738},{"type":758,"attrs":1425,"content":1426},{"level":825},[1427],{"text":1428,"type":738},"Sparring",{"type":734,"content":1430},[1431,1433,1439],{"text":1432,"type":738},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1428,"type":738,"marks":1434},[1435],{"type":1053,"attrs":1436},{"href":1437,"uuid":48,"anchor":48,"custom":1438,"target":1056,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1440,"type":738}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":758,"attrs":1442,"content":1443},{"level":825},[1444],{"text":1445,"type":738},"“Free flow” mitt work",{"type":734,"content":1447},[1448,1450,1457],{"text":1449,"type":738},"Free flow ",{"text":1451,"type":738,"marks":1452},"mitt work",[1453],{"type":1053,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"custom":1456,"target":1056,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1458,"type":738}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":758,"attrs":1460,"content":1461},{"level":825},[1462],{"text":1463,"type":738},"Think Fast",{"type":734,"content":1465},[1466],{"text":1467,"type":738},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":758,"attrs":1469,"content":1470},{"level":760},[1471],{"text":1044,"type":738},{"type":734,"content":1473},[1474,1475,1480],{"text":1048,"type":738},{"text":1050,"type":738,"marks":1476},[1477],{"type":1053,"attrs":1478},{"href":1055,"uuid":48,"anchor":48,"custom":1479,"target":1056,"linktype":13},{},{"text":1303,"type":738},{"type":734,"content":1482},[1483],{"text":1307,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1485,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1490,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1491,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1486,"component":118,"meta_info":1487,"meta_title":7,"block_image":1488,"cover_image":1489,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1494,"title":1495,"plugin":43,"description":1496},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1498,"alt":1499,"name":7,"focus":7,"title":1499,"filename":1500,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1082],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1510,"created_at":1511,"published_at":1512,"updated_at":1513,"id":1514,"uuid":1515,"content":1516,"slug":1696,"full_slug":1697,"sort_by_date":48,"position":1698,"tag_list":1699,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":1700,"first_published_at":1512,"release_id":48,"lang":60,"path":1085,"alternates":1701,"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":1517,"faqs":1518,"title":1510,"topic":1523,"author":1375,"content":1538,"category":1677,"schedule":1685,"component":1068,"meta_info":1686,"cover_image":1690,"description":1694,"contributors":1695},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1519],{"_uid":1520,"answer":1521,"question":1522,"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":1524,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1536,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1537,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1525,"component":39,"meta_info":1533,"block_image":1534,"cover_image":1535,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1526,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1531,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1527,"component":118,"meta_info":1528,"meta_title":7,"block_image":1529,"cover_image":1530,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1539},[1540,1544,1549,1554,1577,1582,1604,1609,1623,1628,1642,1647,1651,1656,1660,1664,1674],{"type":734,"content":1541},[1542],{"text":1543,"type":738},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":758,"attrs":1545,"content":1546},{"level":760},[1547],{"text":1548,"type":738},"5 Ways to Shake Up Your Cardio",{"type":758,"attrs":1550,"content":1551},{"level":825},[1552],{"text":1553,"type":738},"Swimming",{"type":734,"content":1555},[1556,1558,1565,1567,1575],{"text":1557,"type":738},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1559,"type":738,"marks":1560},"Flo Master’s",[1561,1564],{"type":1053,"attrs":1562},{"href":1246,"uuid":48,"anchor":48,"custom":1563,"target":1056,"linktype":13},{},{"type":1157},{"text":1566,"type":738}," favorite forms of ",{"text":1568,"type":738,"marks":1569},"active recovery",[1570,1574],{"type":1053,"attrs":1571},{"href":1572,"uuid":48,"anchor":48,"custom":1573,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1157},{"text":1576,"type":738}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":758,"attrs":1578,"content":1579},{"level":825},[1580],{"text":1581,"type":738},"Tabata Bag Drills",{"type":734,"content":1583},[1584,1586,1594,1596,1602],{"text":1585,"type":738},"One great way to get your anaerobic endurance up is with ",{"text":1587,"type":738,"marks":1588},"Tabata",[1589,1593],{"type":1053,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1157},{"text":1595,"type":738}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1213,"type":738,"marks":1597},[1598,1601],{"type":1053,"attrs":1599},{"href":1217,"uuid":48,"anchor":48,"custom":1600,"target":1056,"linktype":13},{},{"type":1157},{"text":1603,"type":738}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":758,"attrs":1605,"content":1606},{"level":825},[1607],{"text":1608,"type":738},"Footwork Heavy Sports",{"type":734,"content":1610},[1611,1613,1621],{"text":1612,"type":738},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1614,"type":738,"marks":1615},"dancing",[1616,1620],{"type":1053,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"custom":1619,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1157},{"text":1622,"type":738}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":758,"attrs":1624,"content":1625},{"level":825},[1626],{"text":1627,"type":738},"Hiking",{"type":734,"content":1629},[1630,1632,1640],{"text":1631,"type":738},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1633,"type":738,"marks":1634},"healthy snacks",[1635,1639],{"type":1053,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1157},{"text":1641,"type":738},"! ",{"type":758,"attrs":1643,"content":1644},{"level":825},[1645],{"text":1646,"type":738},"Shadowboxing Punchouts",{"type":734,"content":1648},[1649],{"text":1650,"type":738},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":758,"attrs":1652,"content":1653},{"level":760},[1654],{"text":1655,"type":738},"Shaking Up Your Cardio",{"type":734,"content":1657},[1658],{"text":1659,"type":738},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":758,"attrs":1661,"content":1662},{"level":760},[1663],{"text":1044,"type":738},{"type":734,"content":1665},[1666,1667,1673],{"text":1048,"type":738},{"text":1050,"type":738,"marks":1668},[1669,1672],{"type":1053,"attrs":1670},{"href":1055,"uuid":48,"anchor":48,"custom":1671,"target":1056,"linktype":13},{},{"type":1157},{"text":1303,"type":738},{"type":734,"content":1675},[1676],{"text":1307,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1679,"component":118,"meta_info":1680,"meta_title":7,"block_image":1681,"cover_image":1682,"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":1687,"title":1688,"plugin":43,"description":1689},"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":1691,"alt":1692,"name":7,"focus":7,"title":1692,"filename":1693,"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,[1082],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1703,"created_at":1704,"published_at":1705,"updated_at":1706,"id":1707,"uuid":1708,"content":1709,"slug":1983,"full_slug":1984,"sort_by_date":48,"position":1985,"tag_list":1986,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":1987,"first_published_at":1988,"release_id":48,"lang":60,"path":1085,"alternates":1989,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1710,"faqs":1711,"title":1724,"topic":1725,"author":1375,"content":1740,"category":1964,"schedule":1972,"component":1068,"meta_info":1973,"cover_image":1977,"description":1981,"contributors":1982},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1712,1716,1720],{"_uid":1713,"answer":1714,"question":1715,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1717,"answer":1718,"question":1719,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1721,"answer":1722,"question":1723,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1726,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1738,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1727,"component":39,"meta_info":1735,"block_image":1736,"cover_image":1737,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1728,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1733,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1729,"component":118,"meta_info":1730,"meta_title":7,"block_image":1731,"cover_image":1732,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1741},[1742,1746,1751,1763,1777,1782,1802,1806,1811,1828,1832,1852,1856,1861,1876,1880,1885,1909,1914,1928,1932,1946,1950,1961],{"type":734,"content":1743},[1744],{"text":1745,"type":738},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":758,"attrs":1747,"content":1748},{"level":760},[1749],{"text":1750,"type":738},"Floyd “Money” Mayweather Jr.",{"type":744,"attrs":1752},{"id":1753,"body":1754},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1755],{"url":1756,"_uid":1757,"image":1758,"component":848,"copyright_details":1762},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1759,"alt":1760,"name":7,"focus":7,"title":1760,"filename":1761,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":734,"content":1764},[1765,1767,1775],{"text":1766,"type":738},"Regarded as the best technical boxer of this age, ",{"text":1768,"type":738,"marks":1769},"Floyd Mayweather Jr.",[1770,1774],{"type":1053,"attrs":1771},{"href":1772,"uuid":48,"anchor":48,"custom":1773,"target":1056,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1157},{"text":1776,"type":738}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":758,"attrs":1778,"content":1779},{"level":825},[1780],{"text":1781,"type":738},"The Philly Shell",{"type":765,"content":1783},[1784,1790,1796],{"type":768,"content":1785},[1786],{"type":734,"content":1787},[1788],{"text":1789,"type":738},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":768,"content":1791},[1792],{"type":734,"content":1793},[1794],{"text":1795,"type":738},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":768,"content":1797},[1798],{"type":734,"content":1799},[1800],{"text":1801,"type":738},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":734,"content":1803},[1804],{"text":1805,"type":738},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":758,"attrs":1807,"content":1808},{"level":760},[1809],{"text":1810,"type":738},"Pernell “Sweet Pea” Whitaker",{"type":744,"attrs":1812},{"id":1753,"body":1813},[1814],{"url":1815,"_uid":1816,"image":1817,"component":848,"copyright_details":1821},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1818,"alt":1819,"name":7,"focus":7,"title":1819,"filename":1820,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1822],{"_uid":1823,"link":1824,"title":1826,"component":1827},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1825,"target":1056,"linktype":13,"fieldtype":14,"cached_url":1825},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":734,"content":1829},[1830],{"text":1831,"type":738},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":765,"content":1833},[1834,1840,1846],{"type":768,"content":1835},[1836],{"type":734,"content":1837},[1838],{"text":1839,"type":738},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":768,"content":1841},[1842],{"type":734,"content":1843},[1844],{"text":1845,"type":738},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":768,"content":1847},[1848],{"type":734,"content":1849},[1850],{"text":1851,"type":738},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":734,"content":1853},[1854],{"text":1855,"type":738},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":758,"attrs":1857,"content":1858},{"level":760},[1859],{"text":1860,"type":738},"Muhammad Ali",{"type":744,"attrs":1862},{"id":1753,"body":1863},[1864],{"url":1865,"_uid":1866,"image":1867,"component":848,"copyright_details":1870},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1868,"alt":1760,"name":7,"focus":7,"title":1760,"filename":1869,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1871],{"_uid":1872,"link":1873,"title":1875,"component":1827},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1874,"target":1056,"linktype":13,"fieldtype":14,"cached_url":1874},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":734,"content":1877},[1878],{"text":1879,"type":738},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":758,"attrs":1881,"content":1882},{"level":825},[1883],{"text":1884,"type":738},"The Ali Shuffle",{"type":765,"content":1886},[1887,1903],{"type":768,"content":1888},[1889],{"type":734,"content":1890},[1891,1893,1901],{"text":1892,"type":738},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1894,"type":738,"marks":1895},"To do the Ali Shuffle",[1896,1900],{"type":1053,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1157},{"text":1902,"type":738},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":768,"content":1904},[1905],{"type":734,"content":1906},[1907],{"text":1908,"type":738},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":758,"attrs":1910,"content":1911},{"level":825},[1912],{"text":1913,"type":738},"The Rope a Dope",{"type":765,"content":1915},[1916,1922],{"type":768,"content":1917},[1918],{"type":734,"content":1919},[1920],{"text":1921,"type":738},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":768,"content":1923},[1924],{"type":734,"content":1925},[1926],{"text":1927,"type":738},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":734,"content":1929},[1930],{"text":1931,"type":738},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":734,"content":1933},[1934,1936,1944],{"text":1935,"type":738},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1937,"type":738,"marks":1938},"FightCamp Community",[1939,1943],{"type":1053,"attrs":1940},{"href":1941,"uuid":48,"anchor":48,"custom":1942,"target":1056,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1157},{"text":1945,"type":738},"!",{"type":758,"attrs":1947,"content":1948},{"level":760},[1949],{"text":1044,"type":738},{"type":734,"content":1951},[1952,1953,1959],{"text":1048,"type":738},{"text":1050,"type":738,"marks":1954},[1955,1958],{"type":1053,"attrs":1956},{"href":1055,"uuid":48,"anchor":48,"custom":1957,"target":1056,"linktype":13},{},{"type":1157},{"text":1960,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":1962},[1963],{"text":1307,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1965,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1970,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1966,"component":118,"meta_info":1967,"meta_title":7,"block_image":1968,"cover_image":1969,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1974,"title":1975,"plugin":43,"description":1976},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1978,"alt":1979,"name":7,"focus":7,"title":1979,"filename":1980,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1082],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1991,"created_at":1992,"published_at":1993,"updated_at":1994,"id":1995,"uuid":1996,"content":1997,"slug":2209,"full_slug":2210,"sort_by_date":48,"position":2211,"tag_list":2212,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":2213,"first_published_at":2214,"release_id":48,"lang":60,"path":1085,"alternates":2215,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1998,"faqs":1999,"title":1991,"topic":2016,"author":2031,"content":2032,"category":2193,"schedule":2201,"component":1068,"meta_info":2202,"cover_image":2205,"description":2204,"contributors":2208},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2000,2004,2008,2012],{"_uid":2001,"answer":2002,"question":2003,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2005,"answer":2006,"question":2007,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2009,"answer":2010,"question":2011,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2013,"answer":2014,"question":2015,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2017,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2029,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2018,"component":39,"meta_info":2026,"block_image":2027,"cover_image":2028,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2019,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2024,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2020,"component":118,"meta_info":2021,"meta_title":7,"block_image":2022,"cover_image":2023,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":731,"content":2033},[2034,2046,2058,2063,2067,2077,2081,2086,2090,2094,2101,2111,2124,2129,2140,2143,2153,2154,2159,2170,2181,2190],{"type":734,"content":2035},[2036,2038,2044],{"text":2037,"type":738},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2039,"type":738,"marks":2040},"Aaron Swenson",[2041],{"type":1053,"attrs":2042},{"href":1236,"uuid":48,"anchor":48,"custom":2043,"target":1056,"linktype":13},{},{"text":2045,"type":738}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":744,"attrs":2047},{"id":2048,"body":2049},"0a18151c-90cf-40c6-926a-b258a15847a9",[2050],{"_uid":2051,"link":2052,"image":2054,"title":2056,"component":756},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2053,"linktype":13,"fieldtype":14,"cached_url":2053},"https://youtu.be/oMc52QTWo1A",{"id":2055,"alt":2056,"name":7,"focus":48,"title":2056,"filename":2057,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":758,"attrs":2059,"content":2060},{"level":760},[2061],{"text":2062,"type":738},"The Rebellious Age",{"type":734,"content":2064},[2065],{"text":2066,"type":738},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":744,"attrs":2068},{"id":2048,"body":2069},[2070],{"url":2071,"_uid":2072,"image":2073,"component":848,"copyright_details":2076},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2074,"alt":2039,"name":7,"focus":48,"title":2039,"filename":2075,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":734,"content":2078},[2079],{"text":2080,"type":738},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":758,"attrs":2082,"content":2083},{"level":760},[2084],{"text":2085,"type":738},"It’s Time To Spar",{"type":734,"content":2087},[2088],{"text":2089,"type":738},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":734,"content":2091},[2092],{"text":2093,"type":738},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":758,"attrs":2095,"content":2096},{"level":760},[2097,2099],{"text":2098,"type":738},"Humbling Experience and A New Life Path",{"type":2100},"hard_break",{"type":744,"attrs":2102},{"id":2048,"body":2103},[2104],{"url":2105,"_uid":2106,"image":2107,"component":848,"copyright_details":2110},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2108,"alt":2039,"name":7,"focus":48,"title":2039,"filename":2109,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":734,"content":2112},[2113,2115,2122],{"text":2114,"type":738},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2116,"type":738,"marks":2117},"body shot",[2118],{"type":1053,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2123,"type":738}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":758,"attrs":2125,"content":2126},{"level":760},[2127,2128],{"text":2015,"type":738},{"type":2100},{"type":744,"attrs":2130},{"id":2048,"body":2131},[2132],{"url":2133,"_uid":2134,"image":2135,"component":848,"copyright_details":2139},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2136,"alt":2137,"name":7,"focus":48,"title":2137,"filename":2138,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":734,"content":2141},[2142],{"text":2014,"type":738},{"type":744,"attrs":2144},{"id":2145,"body":2146},"ce079800-7842-415f-8625-1c76bcc86c9f",[2147],{"_uid":2148,"text":2149,"image":2150,"author":2151,"component":2152},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":734},{"type":758,"attrs":2155,"content":2156},{"level":760},[2157],{"text":2158,"type":738},"Inspirational FightCamp Trainers",{"type":734,"content":2160},[2161,2163,2168],{"text":2162,"type":738},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1266,"type":738,"marks":2164},[2165],{"type":1053,"attrs":2166},{"href":1270,"uuid":48,"anchor":48,"custom":2167,"target":1056,"linktype":13},{},{"text":2169,"type":738}," have you covered.",{"type":744,"attrs":2171},{"id":2048,"body":2172},[2173],{"url":2174,"_uid":2175,"image":2176,"component":848,"copyright_details":2180},{"id":7,"url":7,"linktype":842,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2177,"alt":2178,"name":7,"focus":48,"title":2178,"filename":2179,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":734,"content":2182},[2183,2184,2189],{"text":1048,"type":738},{"text":1050,"type":738,"marks":2185},[2186],{"type":1053,"attrs":2187},{"href":1055,"uuid":48,"anchor":48,"custom":2188,"target":1056,"linktype":13},{},{"text":1960,"type":738},{"type":734,"content":2191},[2192],{"text":1307,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2194,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2199,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2195,"component":118,"meta_info":2196,"meta_title":7,"block_image":2197,"cover_image":2198,"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":2203,"title":1991,"plugin":43,"description":2204},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2206,"alt":1991,"name":7,"focus":48,"title":1991,"filename":2207,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1082],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2217,"created_at":2218,"published_at":2219,"updated_at":2220,"id":2221,"uuid":2222,"content":2223,"slug":2587,"full_slug":2588,"sort_by_date":48,"position":2589,"tag_list":2590,"is_startpage":9,"parent_id":1083,"meta_data":48,"group_id":2591,"first_published_at":2592,"release_id":48,"lang":60,"path":1085,"alternates":2593,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2224,"faqs":2225,"title":2217,"topic":2254,"author":2269,"content":2270,"category":2568,"schedule":2576,"component":1068,"meta_info":2577,"cover_image":2581,"description":2585,"contributors":2586},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2226,2230,2234,2238,2242,2246,2250],{"_uid":2227,"answer":2228,"question":2229,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2231,"answer":2232,"question":2233,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2235,"answer":2236,"question":2237,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2239,"answer":2240,"question":2241,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2243,"answer":2244,"question":2245,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2247,"answer":2248,"question":2249,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2251,"answer":2252,"question":2253,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2255,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2267,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2256,"component":39,"meta_info":2264,"block_image":2265,"cover_image":2266,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2257,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2262,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2263,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2258,"component":118,"meta_info":2259,"meta_title":7,"block_image":2260,"cover_image":2261,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":731,"content":2271},[2272,2277,2281,2285,2289,2309,2313,2317,2321,2326,2330,2374,2379,2383,2397,2401,2423,2428,2432,2498,2503,2507,2527,2532,2546,2550,2555,2565],{"type":758,"attrs":2273,"content":2274},{"level":760},[2275],{"text":2276,"type":738},"Boxing Terminology",{"type":734,"content":2278},[2279],{"text":2280,"type":738},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":758,"attrs":2282,"content":2283},{"level":760},[2284],{"text":2229,"type":738},{"type":734,"content":2286},[2287],{"text":2288,"type":738},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":765,"content":2290},[2291,2297],{"type":768,"content":2292},[2293],{"type":734,"content":2294},[2295],{"text":2296,"type":738},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":768,"content":2298},[2299],{"type":734,"content":2300},[2301,2303,2307],{"text":2302,"type":738},"Southpaw Stance",{"text":2304,"type":738,"marks":2305}," ",[2306],{"type":941},{"text":2308,"type":738},"– Standing with your right foot farther out in front than your left foot",{"type":758,"attrs":2310,"content":2311},{"level":760},[2312],{"text":2233,"type":738},{"type":734,"content":2314},[2315],{"text":2316,"type":738},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":734,"content":2318},[2319],{"text":2320,"type":738},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":758,"attrs":2322,"content":2323},{"level":825},[2324],{"text":2325,"type":738},"Boxing Punches",{"type":734,"content":2327},[2328],{"text":2329,"type":738},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":765,"content":2331},[2332,2338,2344,2350,2356,2362,2368],{"type":768,"content":2333},[2334],{"type":734,"content":2335},[2336],{"text":2337,"type":738},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":768,"content":2339},[2340],{"type":734,"content":2341},[2342],{"text":2343,"type":738},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":768,"content":2345},[2346],{"type":734,"content":2347},[2348],{"text":2349,"type":738},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":768,"content":2351},[2352],{"type":734,"content":2353},[2354],{"text":2355,"type":738},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":768,"content":2357},[2358],{"type":734,"content":2359},[2360],{"text":2361,"type":738},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":768,"content":2363},[2364],{"type":734,"content":2365},[2366],{"text":2367,"type":738},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":768,"content":2369},[2370],{"type":734,"content":2371},[2372],{"text":2373,"type":738},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":758,"attrs":2375,"content":2376},{"level":825},[2377],{"text":2378,"type":738},"Boxing Movements",{"type":734,"content":2380},[2381],{"text":2382,"type":738},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":765,"content":2384},[2385,2391],{"type":768,"content":2386},[2387],{"type":734,"content":2388},[2389],{"text":2390,"type":738},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":768,"content":2392},[2393],{"type":734,"content":2394},[2395],{"text":2396,"type":738},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":734,"content":2398},[2399],{"text":2400,"type":738},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":765,"content":2402},[2403,2417],{"type":768,"content":2404},[2405],{"type":734,"content":2406},[2407,2415],{"text":2408,"type":738,"marks":2409},"Shoulder Roll",[2410,2414],{"type":1053,"attrs":2411},{"href":2412,"uuid":48,"anchor":48,"custom":2413,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1157},{"text":2416,"type":738}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":768,"content":2418},[2419],{"type":734,"content":2420},[2421],{"text":2422,"type":738},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":758,"attrs":2424,"content":2425},{"level":825},[2426],{"text":2427,"type":738},"Boxing Training",{"type":734,"content":2429},[2430],{"text":2431,"type":738},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1161,"attrs":2433,"content":2435},{"order":2434},{"order":1164},[2436,2442,2448,2462,2475],{"type":768,"content":2437},[2438],{"type":734,"content":2439},[2440],{"text":2441,"type":738},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":768,"content":2443},[2444],{"type":734,"content":2445},[2446],{"text":2447,"type":738},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":768,"content":2449},[2450],{"type":734,"content":2451},[2452,2460],{"text":2453,"type":738,"marks":2454},"Mittwork",[2455,2459],{"type":1053,"attrs":2456},{"href":2457,"uuid":48,"anchor":48,"custom":2458,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1157},{"text":2461,"type":738}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":768,"content":2463},[2464],{"type":734,"content":2465},[2466,2473],{"text":1428,"type":738,"marks":2467},[2468,2472],{"type":1053,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1157},{"text":2474,"type":738}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":768,"content":2476},[2477],{"type":734,"content":2478},[2479,2487,2489,2496],{"text":2480,"type":738,"marks":2481},"Roadwork",[2482,2486],{"type":1053,"attrs":2483},{"href":2484,"uuid":48,"anchor":48,"custom":2485,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1157},{"text":2488,"type":738}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2490,"type":738,"marks":2491},"roadwork drills",[2492,2495],{"type":1053,"attrs":2493},{"href":2484,"uuid":48,"anchor":48,"custom":2494,"target":1056,"linktype":13},{},{"type":1157},{"text":2497,"type":738}," to add to your boxer training.",{"type":758,"attrs":2499,"content":2500},{"level":825},[2501],{"text":2502,"type":738},"Heavy Bag Training",{"type":734,"content":2504},[2505],{"text":2506,"type":738},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":765,"content":2508},[2509,2515,2521],{"type":768,"content":2510},[2511],{"type":734,"content":2512},[2513],{"text":2514,"type":738},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":768,"content":2516},[2517],{"type":734,"content":2518},[2519],{"text":2520,"type":738},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":768,"content":2522},[2523],{"type":734,"content":2524},[2525],{"text":2526,"type":738},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":758,"attrs":2528,"content":2529},{"level":825},[2530],{"text":2531,"type":738},"Recovery",{"type":734,"content":2533},[2534,2536,2544],{"text":2535,"type":738},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2537,"type":738,"marks":2538},"interview with FightCamp Trainer Coach PJ",[2539,2543],{"type":1053,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"custom":2542,"target":1056,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1157},{"text":2545,"type":738},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":734,"content":2547},[2548],{"text":2549,"type":738},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":758,"attrs":2551,"content":2552},{"level":760},[2553],{"text":2554,"type":738},"Talk and Train Like a Fighter",{"type":734,"content":2556},[2557,2558,2564],{"text":1048,"type":738},{"text":1050,"type":738,"marks":2559},[2560,2563],{"type":1053,"attrs":2561},{"href":1055,"uuid":48,"anchor":48,"custom":2562,"target":1056,"linktype":13},{},{"type":1157},{"text":1303,"type":738},{"type":734,"content":2566},[2567],{"text":1307,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2569,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2574,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2575,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2570,"component":118,"meta_info":2571,"meta_title":7,"block_image":2572,"cover_image":2573,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2578,"title":2579,"plugin":43,"description":2580},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2582,"alt":2583,"name":7,"focus":7,"title":2583,"filename":2584,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1082],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1068,"created_at":2595,"published_at":2596,"updated_at":2597,"id":2598,"uuid":2599,"content":2600,"slug":1068,"full_slug":2621,"sort_by_date":48,"position":446,"tag_list":2622,"is_startpage":9,"parent_id":2623,"meta_data":48,"group_id":2624,"first_published_at":2625,"release_id":48,"lang":60,"path":7,"alternates":2626,"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":2601,"component":2602,"meta_info":2603,"custom_content_list":2605},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2604,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2606,2611,2616],{"_uid":2607,"label":2608,"value":2609,"dev_id":2610,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2612,"label":2613,"value":2614,"dev_id":2615,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2617,"label":2618,"value":2619,"dev_id":2620,"component":738},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787013243313]