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First you have to adjust your form. Then you have to practice power-training boxing exercises. Read here for more.","How can I increase punching power?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"2612bddf-8eca-41f2-b321-8dd09608805e","A proper punch shouldn’t just use your arm. Punching power comes from the base of the body upward. To get the most power out of a strike, you have to put your whole body into the force of the punch, rotating your body, and providing momentum to power the punch. The key to throwing a more powerful punch is finding the balance of speed and power, not one or the other. Throwing a punch as fast as possible will cost power, but throwing a punch with as much force as possible will cost speed.","What is the strongest punch technique?",{"_uid":676,"answer":677,"question":678,"component":670},"1a0487dd-1224-454e-b7c7-8e191830981d","You can throw a quick and powerful punch if you use all of your muscles.","How can I throw a quick punch that maximizes power?",{"_uid":680,"answer":681,"question":682,"component":670},"921a5d5d-f7a4-47f0-bca9-adcf08282e94","Depending on the part of your body, there are a number of muscles that go into a strong punch. In your lower body, your calves, hamstrings, and gluteus maximus are used to transfer power from your feet to waist. In your upper body, your oblique muscles of your core allow for rotational power. In your arms and hands, your deltoids, biceps, triceps, and forearm muscles are all engaged in a punch.","What muscles generate punching power?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,731,752,756,763,767,772,776,780,789,794,798,804,812,817,825,830,838,842,846,850,870,874,878,882,908,912,916,920,924,944,948,952,956,960,965,969,973,993,998],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"Punching is the foundation of boxing. Many people often forego the mastery of their punching technique in favor of training complex boxing techniques, but you can’t run before learning to walk. Developing your punching power should be the first item on your to-do list, however there are a few common questions that you may have:","text",{"type":732,"content":733},"bullet_list",[734,740,746],{"type":735,"content":736},"list_item",[737],{"type":726,"content":738},[739],{"text":682,"type":730},{"type":735,"content":741},[742],{"type":726,"content":743},[744],{"text":745,"type":730},"How do boxers increase punching power?",{"type":735,"content":747},[748],{"type":726,"content":749},[750],{"text":751,"type":730},"What workouts increase punching power?",{"type":726,"content":753},[754],{"text":755,"type":730},"Anybody can build their punching power by making a few small adjustments to their punches. Using just two small tips below, it’s possible to learn how to increase punching power without equipment.",{"type":757,"attrs":758,"content":760},"heading",{"level":759},2,[761],{"text":762,"type":730},"Step 1: Adjust Your Form",{"type":726,"content":764},[765],{"text":766,"type":730},"Technique is everything when it comes to boxing. You can throw a punch as hard as you like, but your punch will never be as powerful as it could be if you don’t have the form to match.",{"type":757,"attrs":768,"content":769},{"level":759},[770],{"text":771,"type":730},"What Is The Strongest Punch Technique?",{"type":726,"content":773},[774],{"text":775,"type":730},"A proper punch shouldn’t just use your arm. Punching power comes from the base of the body upward. To get the most power out of a strike, you have to put your whole body into the force of the punch, rotating your body, and providing momentum to power the punch. The key to throwing a more powerful punch is finding the balance of speed and power, not one or the other.",{"type":726,"content":777},[778],{"text":779,"type":730},"Throwing a punch as fast as possible will cost power, but throwing a punch with as much force as possible will cost speed. So, how can you throw a quick punch that maximizes power?",{"type":726,"content":781},[782],{"text":783,"type":730,"marks":784},"Use all of your muscles.",[785,787],{"type":786},"bold",{"type":788},"italic",{"type":757,"attrs":790,"content":791},{"level":759},[792],{"text":793,"type":730},"What Muscles Generate Punching Power?",{"type":726,"content":795},[796],{"text":797,"type":730},"Depending on the part of your body, there are a number of muscles that go into a strong punch.",{"type":757,"attrs":799,"content":801},{"level":800},3,[802],{"text":803,"type":730},"Lower Body",{"type":732,"content":805},[806],{"type":735,"content":807},[808],{"type":726,"content":809},[810],{"text":811,"type":730},"Calves, hamstrings, and gluteus maximus are used to transfer power from your feet to waist",{"type":757,"attrs":813,"content":814},{"level":800},[815],{"text":816,"type":730},"Upper Body",{"type":732,"content":818},[819],{"type":735,"content":820},[821],{"type":726,"content":822},[823],{"text":824,"type":730},"Oblique muscles of your core allow for rotational power",{"type":757,"attrs":826,"content":827},{"level":800},[828],{"text":829,"type":730},"Arms and Hands",{"type":732,"content":831},[832],{"type":735,"content":833},[834],{"type":726,"content":835},[836],{"text":837,"type":730},"Deltoids, biceps, triceps, and forearm muscles are all engaged in a punch",{"type":726,"content":839},[840],{"text":841,"type":730},"As you can see, there are a large number of muscles used in such a simple movement. Let’s start from the ground up and look at how to perfect the motions these muscles are used in to increase punching power.",{"type":757,"attrs":843,"content":844},{"level":759},[845],{"text":803,"type":730},{"type":726,"content":847},[848],{"text":849,"type":730},"When looking at how to increase punching power, everything starts with the feet. Step into your fighting stance and keep your feet shoulder-width apart. Without actually punching, try the following:",{"type":732,"content":851},[852,858,864],{"type":735,"content":853},[854],{"type":726,"content":855},[856],{"text":857,"type":730},"Rotate your back foot in the direction you would be punching (think of squishing a bug under your foot)",{"type":735,"content":859},[860],{"type":726,"content":861},[862],{"text":863,"type":730},"When you go to punch, drop your body weight slightly into your legs while bending the knees",{"type":735,"content":865},[866],{"type":726,"content":867},[868],{"text":869,"type":730},"Spin your hips towards the direction you are punching",{"type":726,"content":871},[872],{"text":873,"type":730},"[All three of the above motions should be done in sync.]",{"type":757,"attrs":875,"content":876},{"level":759},[877],{"text":816,"type":730},{"type":726,"content":879},[880],{"text":881,"type":730},"After perfecting the movements of your lower body, it’s time to focus on your upper torso. For now, practice the following movements without throwing a punch, just keep your hands up in a guard position.",{"type":732,"content":883},[884,890,896,902],{"type":735,"content":885},[886],{"type":726,"content":887},[888],{"text":889,"type":730},"Rotate your upper body as much as possible while you rotate your hips",{"type":735,"content":891},[892],{"type":726,"content":893},[894],{"text":895,"type":730},"Do not lean forward",{"type":735,"content":897},[898],{"type":726,"content":899},[900],{"text":901,"type":730},"Allow your rotation to bring your arms and body closer to where an opponent would be",{"type":735,"content":903},[904],{"type":726,"content":905},[906],{"text":907,"type":730},"Keep your shoulders loose and your hands raised so that you feel your shoulder muscles engaged",{"type":726,"content":909},[910],{"text":911,"type":730},"Practice this movement and work it until your upper and lower body are in sync.",{"type":726,"content":913},[914],{"text":915,"type":730},"After this point, you’ve primed the foundation of your power punch.",{"type":757,"attrs":917,"content":918},{"level":759},[919],{"text":829,"type":730},{"type":726,"content":921},[922],{"text":923,"type":730},"Now it’s time to piece the technique together. Keep your arms and hands as relaxed as your shoulders to save your energy for the actual strike. As your upper and lower body rotate forward, keep your hands loose and perform the following:",{"type":732,"content":925},[926,932,938],{"type":735,"content":927},[928],{"type":726,"content":929},[930],{"text":931,"type":730},"Twist your arm from a vertical guard position to a horizontal punch, tightening your fist",{"type":735,"content":933},[934],{"type":726,"content":935},[936],{"text":937,"type":730},"Leave a little give in your elbow, otherwise you may hyperextend the joint",{"type":735,"content":939},[940],{"type":726,"content":941},[942],{"text":943,"type":730},"Return to your guard",{"type":726,"content":945},[946],{"text":947,"type":730},"As a side note, try not to let your opposite shoulder dip when you throw your punch. This is known as a “tell” and is a major sign to an opponent that a punch may be coming.",{"type":726,"content":949},[950],{"text":951,"type":730},"A good strategy for balancing speed with your strikes is to start by practicing with the “7/10 rule”, which can help you develop a snapping punch: punch out with a speed of 7 and snap it back with a speed of 10. This will result in a sharp sting to the opponent on top of the power you have generated by using your whole body.",{"type":726,"content":953},[954],{"text":955,"type":730},"Your overall goal should be to create a snap when you punch and the above rule can help you get a feel for the motion. In short, it’s about minimizing the time of contact with an opponent or bag.",{"type":726,"content":957},[958],{"text":959,"type":730},"You’ll know you’ve aced this technique when your punch is moving in sync with your back foot. As your foot twists forward, your punch and arm should be extending. As your foot twists back, your fist should be returning to your guard.",{"type":757,"attrs":961,"content":962},{"level":759},[963],{"text":964,"type":730},"Step 2: Practice Power-Training Exercises",{"type":726,"content":966},[967],{"text":968,"type":730},"Learning the above technique is one thing, but practicing and perfecting it is another. Fortunately, you don’t need special equipment to train your power, just a couple of punching power exercises.",{"type":726,"content":970},[971],{"text":972,"type":730},"Since throwing a powerful punch requires strength from your whole body, these exercises will target every muscle. First and foremost, the muscles in your wrists and fists must be strong to deliver the blow. Next, your lower body has to be firm to give you a basis from which to rotate and build momentum for the punch.",{"type":726,"content":974},[975,977,983,991],{"text":976,"type":730},"Finally, the muscles in your shoulders have to be trained to carry out the momentum from the ground up and transfer it through the arm. For specific drills and exercises, you can read this article ",{"text":978,"type":730,"marks":979}," ",[980],{"type":981,"attrs":982},"styled",{"class":7},{"text":984,"type":730,"marks":985},"(3 Exercises To Increase Punching Power - No Equipment Needed)",[986],{"type":987,"attrs":988},"link",{"href":989,"uuid":48,"anchor":48,"target":990,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed","_blank",{"text":992,"type":730},".",{"type":757,"attrs":994,"content":995},{"level":800},[996],{"text":997,"type":730},"Related Articles",{"type":726,"content":999},[1000,1006,1008,1014,1015,1021,1022,1028,1029,1035,1036,1042,1043,1049,1050],{"text":1001,"type":730,"marks":1002},"Best Punching (Boxing) Techniques to Get You to Your Full Potential 🥊",[1003],{"type":987,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"type":1007},"hard_break",{"text":1009,"type":730,"marks":1010},"How To Increase Punching Speed: Boxing Tips and Exercises 🥊",[1011],{"type":987,"attrs":1012},{"href":1013,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"type":1007},{"text":1016,"type":730,"marks":1017},"Why You Should Start Shadowboxing 🥊",[1018],{"type":987,"attrs":1019},{"href":1020,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"type":1007},{"text":1023,"type":730,"marks":1024},"The Ultimate Boxing Guide To Punching Speed 🥊",[1025],{"type":987,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-boxing-guide-to-punching-speed",{"type":1007},{"text":1030,"type":730,"marks":1031},"How To Throw a Proper Uppercut 🥊",[1032],{"type":987,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"type":1007},{"text":1037,"type":730,"marks":1038},"Boxing 101: 2-Punch Combos 🥊",[1039],{"type":987,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"type":1007},{"text":1044,"type":730,"marks":1045},"6 Tips To Throw The Perfect Jab 🥊",[1046],{"type":987,"attrs":1047},{"href":1048,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"type":1007},{"text":1051,"type":730,"marks":1052},"15-Minute At Home Boxing Workout (No Equipment Needed) 🥊",[1053],{"type":987,"attrs":1054},{"href":1055,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/15-minute-at-home-boxing-workout-no-equipment-needed",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1057,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1062,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1058,"component":118,"meta_info":1059,"meta_title":7,"block_image":1060,"cover_image":1061,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-16 00:00","article",{"_uid":1067,"title":1068,"plugin":43,"description":1069},"4cb9779f-7679-4b23-b3f4-3f6b179dd671","How To Increase Punching Power","Transform your punching power without any boxing equipment. Use these two (2) strategies to perfect your form and generate strong punches.",{"id":1071,"alt":1068,"name":7,"focus":48,"title":1068,"filename":1072,"copyright":7,"fieldtype":50},3350102,"https://a.storyblok.com/f/115220/2400x990/e119dac88b/how-to-increase-punching-power.jpg",[],"how-to-increase-punching-power-without-boxing-equipment","blogs/how-to-increase-punching-power-without-boxing-equipment",-470,[],60887917,"6ca44cdc-b976-4552-aa18-eb098b726487","2021-07-16T15:38:00.000Z",[],["Reactive",1083],[1084,1323,1564,1753,2174,2395],{"name":1085,"created_at":1086,"published_at":1087,"updated_at":1088,"id":1089,"uuid":1090,"content":1091,"slug":1314,"full_slug":1315,"sort_by_date":48,"position":1316,"tag_list":1317,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1319,"first_published_at":1320,"release_id":48,"lang":60,"path":1321,"alternates":1322,"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":1092,"faqs":1093,"title":1085,"topic":1110,"author":1125,"content":1126,"category":1298,"schedule":1306,"component":1065,"meta_info":1307,"cover_image":1310,"description":1309,"contributors":1313},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1094,1098,1102,1106],{"_uid":1095,"answer":1096,"question":1097,"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":1099,"answer":1100,"question":1101,"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":1103,"answer":1104,"question":1105,"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":1107,"answer":1108,"question":1109,"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":1111,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1123,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1112,"component":39,"meta_info":1120,"block_image":1121,"cover_image":1122,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1114,"component":118,"meta_info":1115,"meta_title":7,"block_image":1116,"cover_image":1117,"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":723,"content":1127},[1128,1141,1155,1160,1164,1176,1180,1185,1189,1193,1199,1209,1222,1227,1238,1241,1251,1252,1257,1270,1281,1294],{"type":726,"content":1129},[1130,1132,1139],{"text":1131,"type":730},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1133,"type":730,"marks":1134},"Aaron Swenson",[1135],{"type":987,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"custom":1138,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1140,"type":730}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1142,"attrs":1143},"blok",{"id":1144,"body":1145},"0a18151c-90cf-40c6-926a-b258a15847a9",[1146],{"_uid":1147,"link":1148,"image":1150,"title":1152,"component":1154},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1149,"linktype":13,"fieldtype":14,"cached_url":1149},"https://youtu.be/oMc52QTWo1A",{"id":1151,"alt":1152,"name":7,"focus":48,"title":1152,"filename":1153,"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","image_video_link",{"type":757,"attrs":1156,"content":1157},{"level":759},[1158],{"text":1159,"type":730},"The Rebellious Age",{"type":726,"content":1161},[1162],{"text":1163,"type":730},"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":1142,"attrs":1165},{"id":1144,"body":1166},[1167],{"url":1168,"_uid":1170,"image":1171,"component":1174,"copyright_details":1175},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1172,"alt":1133,"name":7,"focus":48,"title":1133,"filename":1173,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":726,"content":1177},[1178],{"text":1179,"type":730},"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":757,"attrs":1181,"content":1182},{"level":759},[1183],{"text":1184,"type":730},"It’s Time To Spar",{"type":726,"content":1186},[1187],{"text":1188,"type":730},"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":726,"content":1190},[1191],{"text":1192,"type":730},"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":757,"attrs":1194,"content":1195},{"level":759},[1196,1198],{"text":1197,"type":730},"Humbling Experience and A New Life Path",{"type":1007},{"type":1142,"attrs":1200},{"id":1144,"body":1201},[1202],{"url":1203,"_uid":1204,"image":1205,"component":1174,"copyright_details":1208},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1206,"alt":1133,"name":7,"focus":48,"title":1133,"filename":1207,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":726,"content":1210},[1211,1213,1220],{"text":1212,"type":730},"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":1214,"type":730,"marks":1215},"body shot",[1216],{"type":987,"attrs":1217},{"href":1218,"uuid":48,"anchor":48,"custom":1219,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1221,"type":730}," 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":757,"attrs":1223,"content":1224},{"level":759},[1225,1226],{"text":1109,"type":730},{"type":1007},{"type":1142,"attrs":1228},{"id":1144,"body":1229},[1230],{"url":1231,"_uid":1232,"image":1233,"component":1174,"copyright_details":1237},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1234,"alt":1235,"name":7,"focus":48,"title":1235,"filename":1236,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":726,"content":1239},[1240],{"text":1108,"type":730},{"type":1142,"attrs":1242},{"id":1243,"body":1244},"ce079800-7842-415f-8625-1c76bcc86c9f",[1245],{"_uid":1246,"text":1247,"image":1248,"author":1249,"component":1250},"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":726},{"type":757,"attrs":1253,"content":1254},{"level":759},[1255],{"text":1256,"type":730},"Inspirational FightCamp Trainers",{"type":726,"content":1258},[1259,1261,1268],{"text":1260,"type":730},"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":1262,"type":730,"marks":1263},"FightCamp Trainers",[1264],{"type":987,"attrs":1265},{"href":1266,"uuid":48,"anchor":48,"custom":1267,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1269,"type":730}," have you covered.",{"type":1142,"attrs":1271},{"id":1144,"body":1272},[1273],{"url":1274,"_uid":1275,"image":1276,"component":1174,"copyright_details":1280},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1277,"alt":1278,"name":7,"focus":48,"title":1278,"filename":1279,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":726,"content":1282},[1283,1285,1292],{"text":1284,"type":730},"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":1286,"type":730,"marks":1287},"FightCamp",[1288],{"type":987,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":990,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1293,"type":730}," 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":726,"content":1295},[1296],{"text":1297,"type":730},"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":1299,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1304,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1305,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1300,"component":118,"meta_info":1301,"meta_title":7,"block_image":1302,"cover_image":1303,"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":1308,"title":1085,"plugin":43,"description":1309},"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":1311,"alt":1085,"name":7,"focus":48,"title":1085,"filename":1312,"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,[1318],"featured","38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z","training/{{story.slug}}",[],{"name":1324,"created_at":1325,"published_at":1326,"updated_at":1327,"id":1328,"uuid":1329,"content":1330,"slug":1557,"full_slug":1558,"sort_by_date":48,"position":1559,"tag_list":1560,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1561,"first_published_at":1562,"release_id":48,"lang":60,"path":1321,"alternates":1563,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1331,"faqs":1332,"title":1324,"topic":1353,"author":1368,"content":1369,"category":1541,"schedule":1549,"component":1065,"meta_info":1550,"cover_image":1553,"description":1552,"contributors":1556},"d9342cbc-2f33-448b-95cb-d9141a391216",[1333,1337,1341,1345,1349],{"_uid":1334,"answer":1335,"question":1336,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1338,"answer":1339,"question":1340,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1342,"answer":1343,"question":1344,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1346,"answer":1347,"question":1348,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1350,"answer":1351,"question":1352,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1354,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1366,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1355,"component":39,"meta_info":1363,"block_image":1364,"cover_image":1365,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1356,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1361,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1362,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1357,"component":118,"meta_info":1358,"meta_title":7,"block_image":1359,"cover_image":1360,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":723,"content":1370},[1371,1384,1388,1400,1404,1408,1420,1424,1428,1432,1449,1453,1457,1461,1477,1481,1486,1499,1503,1513,1526,1531],{"type":726,"content":1372},[1373,1375,1382],{"text":1374,"type":730},"FightCamp Trainer ",{"text":1376,"type":730,"marks":1377},"Coach PJ",[1378],{"type":987,"attrs":1379},{"href":1380,"uuid":48,"anchor":48,"custom":1381,"target":990,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1383,"type":730}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":726,"content":1385},[1386],{"text":1387,"type":730},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1142,"attrs":1389},{"id":1390,"body":1391},"d975e679-f879-4a04-b019-c5eb66b48e99",[1392],{"_uid":1393,"link":1394,"image":1396,"title":1398,"component":1154},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1395,"linktype":13,"fieldtype":14,"cached_url":1395},"https://youtu.be/G-4nuJefUcE",{"id":1397,"alt":1398,"name":7,"focus":48,"title":1398,"filename":1399,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":757,"attrs":1401,"content":1402},{"level":759},[1403],{"text":1336,"type":730},{"type":726,"content":1405},[1406],{"text":1407,"type":730},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1142,"attrs":1409},{"id":1410,"body":1411},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1412],{"url":1413,"_uid":1414,"image":1415,"component":1174,"copyright_details":1419},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1416,"alt":1417,"name":7,"focus":48,"title":1417,"filename":1418,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":726,"content":1421},[1422],{"text":1423,"type":730},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":757,"attrs":1425,"content":1426},{"level":759},[1427],{"text":1340,"type":730},{"type":726,"content":1429},[1430],{"text":1431,"type":730},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1142,"attrs":1433},{"id":1410,"body":1434},[1435],{"url":1436,"_uid":1437,"image":1438,"component":1174,"copyright_details":1442},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1439,"alt":1440,"name":7,"focus":48,"title":1440,"filename":1441,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1443],{"_uid":1444,"link":1445,"title":1447,"component":1448},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1446,"linktype":13,"fieldtype":14,"cached_url":1446},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":726,"content":1450},[1451],{"text":1452,"type":730},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":757,"attrs":1454,"content":1455},{"level":759},[1456],{"text":1344,"type":730},{"type":726,"content":1458},[1459],{"text":1460,"type":730},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1142,"attrs":1462},{"id":1410,"body":1463},[1464],{"url":1465,"_uid":1466,"image":1467,"component":1174,"copyright_details":1471},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1468,"alt":1469,"name":7,"focus":48,"title":1469,"filename":1470,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1472],{"_uid":1473,"link":1474,"title":1476,"component":1448},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1475,"linktype":13,"fieldtype":14,"cached_url":1475},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":726,"content":1478},[1479],{"text":1480,"type":730},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":757,"attrs":1482,"content":1483},{"level":759},[1484],{"text":1485,"type":730},"Levels & Abilities",{"type":726,"content":1487},[1488,1490,1497],{"text":1489,"type":730},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1491,"type":730,"marks":1492},"sweet science",[1493],{"type":987,"attrs":1494},{"href":1495,"uuid":48,"anchor":48,"custom":1496,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1498,"type":730},". ",{"type":757,"attrs":1500,"content":1501},{"level":759},[1502],{"text":1352,"type":730},{"type":1142,"attrs":1504},{"id":1410,"body":1505},[1506],{"url":1507,"_uid":1508,"image":1509,"component":1174,"copyright_details":1512},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1510,"alt":1417,"name":7,"focus":48,"title":1417,"filename":1511,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":726,"content":1514},[1515,1517,1524],{"text":1516,"type":730},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1518,"type":730,"marks":1519},"FightCamp app",[1520],{"type":987,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"custom":1523,"target":990,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1525,"type":730},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":757,"attrs":1527,"content":1528},{"level":759},[1529],{"text":1530,"type":730},"Train Like a Fighter",{"type":726,"content":1532},[1533,1534,1539],{"text":1284,"type":730},{"text":1286,"type":730,"marks":1535},[1536],{"type":987,"attrs":1537},{"href":1290,"uuid":48,"anchor":48,"custom":1538,"target":990,"linktype":13},{},{"text":1540,"type":730}," 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":1542,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1547,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1548,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1543,"component":118,"meta_info":1544,"meta_title":7,"block_image":1545,"cover_image":1546,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1551,"title":1324,"plugin":43,"description":1552},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1554,"alt":1324,"name":7,"focus":48,"title":1324,"filename":1555,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1318],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1565,"created_at":1566,"published_at":1567,"updated_at":1568,"id":1569,"uuid":1570,"content":1571,"slug":1746,"full_slug":1747,"sort_by_date":48,"position":1748,"tag_list":1749,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":1750,"first_published_at":1751,"release_id":48,"lang":60,"path":1321,"alternates":1752,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1572,"faqs":1573,"title":1590,"topic":1591,"author":1606,"content":1607,"category":1727,"schedule":1735,"component":1065,"meta_info":1736,"cover_image":1740,"description":1744,"contributors":1745},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1574,1578,1582,1586],{"_uid":1575,"answer":1576,"question":1577,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1579,"answer":1580,"question":1581,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1583,"answer":1584,"question":1585,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1587,"answer":1588,"question":1589,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1592,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1604,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1593,"component":39,"meta_info":1601,"block_image":1602,"cover_image":1603,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1594,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1599,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1595,"component":118,"meta_info":1596,"meta_title":7,"block_image":1597,"cover_image":1598,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1608},[1609,1622,1626,1637,1650,1654,1663,1667,1671,1680,1693,1698,1711,1715,1724],{"type":726,"content":1610},[1611,1613,1620],{"text":1612,"type":730},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1614,"type":730,"marks":1615},"Muhammad Ali",[1616],{"type":987,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"custom":1619,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1621,"type":730}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":757,"attrs":1623,"content":1624},{"level":759},[1625],{"text":1581,"type":730},{"type":1142,"attrs":1627},{"id":1628,"body":1629},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1630],{"url":7,"_uid":1631,"image":1632,"component":1174,"copyright_details":1636},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1633,"alt":1634,"name":7,"focus":7,"title":1634,"filename":1635,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":726,"content":1638},[1639,1641,1648],{"text":1640,"type":730},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1642,"type":730,"marks":1643},"Manny Pacquiao",[1644],{"type":987,"attrs":1645},{"href":1646,"uuid":48,"anchor":48,"custom":1647,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1649,"type":730},". His punches have great technique and flow well, naturally building momentum.",{"type":757,"attrs":1651,"content":1652},{"level":759},[1653],{"text":1585,"type":730},{"type":1142,"attrs":1655},{"id":1628,"body":1656},[1657],{"url":7,"_uid":1658,"image":1659,"component":1174,"copyright_details":1662},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1660,"alt":1634,"name":7,"focus":7,"title":1634,"filename":1661,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":726,"content":1664},[1665],{"text":1666,"type":730},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":757,"attrs":1668,"content":1669},{"level":759},[1670],{"text":1589,"type":730},{"type":1142,"attrs":1672},{"id":1628,"body":1673},[1674],{"url":7,"_uid":1675,"image":1676,"component":1174,"copyright_details":1679},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1677,"alt":1634,"name":7,"focus":7,"title":1634,"filename":1678,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":726,"content":1681},[1682,1684,1691],{"text":1683,"type":730},"In boxing movies, you will often hear boxers ‘",{"text":1685,"type":730,"marks":1686},"hiss",[1687],{"type":987,"attrs":1688},{"href":1689,"uuid":48,"anchor":48,"custom":1690,"target":990,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1692,"type":730},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":757,"attrs":1694,"content":1695},{"level":759},[1696],{"text":1697,"type":730},"The Takeaway",{"type":726,"content":1699},[1700,1702,1709],{"text":1701,"type":730},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1703,"type":730,"marks":1704},"breathing",[1705],{"type":987,"attrs":1706},{"href":1707,"uuid":48,"anchor":48,"custom":1708,"target":990,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1710,"type":730}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":757,"attrs":1712,"content":1713},{"level":759},[1714],{"text":1530,"type":730},{"type":726,"content":1716},[1717,1718,1723],{"text":1284,"type":730},{"text":1286,"type":730,"marks":1719},[1720],{"type":987,"attrs":1721},{"href":1290,"uuid":48,"anchor":48,"custom":1722,"target":990,"linktype":13},{},{"text":1293,"type":730},{"type":726,"content":1725},[1726],{"text":1297,"type":730},{"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},[],[],"2022-12-22 00:00",{"_uid":1737,"title":1738,"plugin":43,"description":1739},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1741,"alt":1742,"name":7,"focus":7,"title":1742,"filename":1743,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1318],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1754,"created_at":1755,"published_at":1756,"updated_at":1757,"id":1758,"uuid":1759,"content":1760,"slug":2167,"full_slug":2168,"sort_by_date":48,"position":2169,"tag_list":2170,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":2171,"first_published_at":2172,"release_id":48,"lang":60,"path":1321,"alternates":2173,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1761,"faqs":1762,"title":1754,"topic":1783,"author":1798,"content":1799,"category":2151,"schedule":2159,"component":1065,"meta_info":2160,"cover_image":2163,"description":2162,"contributors":2166},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1763,1767,1771,1775,1779],{"_uid":1764,"answer":1765,"question":1766,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1768,"answer":1769,"question":1770,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1772,"answer":1773,"question":1774,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1776,"answer":1777,"question":1778,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1780,"answer":1781,"question":1782,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1784,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1796,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1797,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1785,"component":39,"meta_info":1793,"block_image":1794,"cover_image":1795,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1786,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1791,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1792,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1787,"component":118,"meta_info":1788,"meta_title":7,"block_image":1789,"cover_image":1790,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":723,"content":1800},[1801,1805,1808,1820,1825,1830,1895,1900,1926,1931,1935,1940,1948,1960,1965,1976,1981,1992,1997,2008,2013,2025,2030,2041,2046,2066,2071,2076,2096,2101,2120,2125,2137,2141],{"type":726,"content":1802},[1803],{"text":1804,"type":730},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":726,"content":1806},[1807],{"text":1765,"type":730},{"type":1142,"attrs":1809},{"id":1810,"body":1811},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1812],{"_uid":1813,"link":1814,"image":1816,"title":1818,"component":1154},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1815,"linktype":13,"fieldtype":14,"cached_url":1815},"https://pin.it/2zdpNMs",{"id":1817,"alt":1818,"name":7,"focus":48,"title":1818,"filename":1819,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":757,"attrs":1821,"content":1822},{"level":759},[1823],{"text":1824,"type":730},"Top Rock Step-By-Step",{"type":757,"attrs":1826,"content":1827},{"level":800},[1828],{"text":1829,"type":730},"The Feet",{"type":732,"content":1831},[1832,1838,1858,1864,1883,1889],{"type":735,"content":1833},[1834],{"type":726,"content":1835},[1836],{"text":1837,"type":730},"Begin by starting in an athletic stance on the balls of your feet",{"type":735,"content":1839},[1840,1844],{"type":726,"content":1841},[1842],{"text":1843,"type":730},"To start, being by doing a “step out”",{"type":732,"content":1845},[1846,1852],{"type":735,"content":1847},[1848],{"type":726,"content":1849},[1850],{"text":1851,"type":730},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":735,"content":1853},[1854],{"type":726,"content":1855},[1856],{"text":1857,"type":730},"Pause for a half-second",{"type":735,"content":1859},[1860],{"type":726,"content":1861},[1862],{"text":1863,"type":730},"Return to the starting stance by performing a slight hop backward",{"type":735,"content":1865},[1866,1870],{"type":726,"content":1867},[1868],{"text":1869,"type":730},"Once returned, perform the opposite foot “step out”",{"type":732,"content":1871},[1872,1878],{"type":735,"content":1873},[1874],{"type":726,"content":1875},[1876],{"text":1877,"type":730},"Make sure the step out is in front of the opposite foot and crosses over",{"type":735,"content":1879},[1880],{"type":726,"content":1881},[1882],{"text":1857,"type":730},{"type":735,"content":1884},[1885],{"type":726,"content":1886},[1887],{"text":1888,"type":730},"Hop back to the starting position",{"type":735,"content":1890},[1891],{"type":726,"content":1892},[1893],{"text":1894,"type":730},"Continue Top Rocking for the remainder of the set",{"type":757,"attrs":1896,"content":1897},{"level":800},[1898],{"text":1899,"type":730},"The Arms",{"type":732,"content":1901},[1902,1908,1914,1920],{"type":735,"content":1903},[1904],{"type":726,"content":1905},[1906],{"text":1907,"type":730},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":735,"content":1909},[1910],{"type":726,"content":1911},[1912],{"text":1913,"type":730},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":735,"content":1915},[1916],{"type":726,"content":1917},[1918],{"text":1919,"type":730},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":735,"content":1921},[1922],{"type":726,"content":1923},[1924],{"text":1925,"type":730},"Continue using this arm motion to help with rhythm and balance",{"type":757,"attrs":1927,"content":1928},{"level":759},[1929],{"text":1930,"type":730},"Movement Key Points",{"type":726,"content":1932},[1933],{"text":1934,"type":730},"Here are some key things to focus on while performing the Top Rock:",{"type":757,"attrs":1936,"content":1937},{"level":800},[1938],{"text":1939,"type":730},"Start by swinging your arms",{"type":732,"content":1941},[1942],{"type":735,"content":1943},[1944],{"type":726,"content":1945},[1946],{"text":1947,"type":730},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1142,"attrs":1949},{"id":1950,"body":1951},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1952],{"url":1953,"_uid":1954,"image":1955,"component":1174,"copyright_details":1959},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1956,"alt":1957,"name":7,"focus":48,"title":1957,"filename":1958,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":757,"attrs":1961,"content":1962},{"level":800},[1963],{"text":1964,"type":730},"On each hop back, your arms should cross in front of your chest",{"type":1142,"attrs":1966},{"id":1950,"body":1967},[1968],{"url":1969,"_uid":1970,"image":1971,"component":1174,"copyright_details":1975},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1972,"alt":1973,"name":7,"focus":48,"title":1973,"filename":1974,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":757,"attrs":1977,"content":1978},{"level":800},[1979],{"text":1980,"type":730},"One foot should cross at a time",{"type":1142,"attrs":1982},{"id":1950,"body":1983},[1984],{"url":1985,"_uid":1986,"image":1987,"component":1174,"copyright_details":1991},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1988,"alt":1989,"name":7,"focus":48,"title":1989,"filename":1990,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":757,"attrs":1993,"content":1994},{"level":800},[1995],{"text":1996,"type":730},"Perform the movement by staying on the balls of your feet",{"type":1142,"attrs":1998},{"id":1950,"body":1999},[2000],{"url":2001,"_uid":2002,"image":2003,"component":1174,"copyright_details":2007},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2004,"alt":2005,"name":7,"focus":48,"title":2005,"filename":2006,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":757,"attrs":2009,"content":2010},{"level":800},[2011],{"text":2012,"type":730},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1142,"attrs":2014},{"id":2015,"body":2016},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2017],{"url":2018,"_uid":2019,"image":2020,"component":1174,"copyright_details":2024},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2021,"alt":2022,"name":7,"focus":48,"title":2022,"filename":2023,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":757,"attrs":2026,"content":2027},{"level":800},[2028],{"text":2029,"type":730},"Stay loose and have fun!",{"type":1142,"attrs":2031},{"id":1950,"body":2032},[2033],{"url":2034,"_uid":2035,"image":2036,"component":1174,"copyright_details":2040},{"id":7,"url":7,"linktype":1169,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2037,"alt":2038,"name":7,"focus":48,"title":2038,"filename":2039,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":757,"attrs":2042,"content":2043},{"level":759},[2044],{"text":2045,"type":730},"Muscles Used",{"type":732,"content":2047},[2048,2054,2060],{"type":735,"content":2049},[2050],{"type":726,"content":2051},[2052],{"text":2053,"type":730},"Deltoids",{"type":735,"content":2055},[2056],{"type":726,"content":2057},[2058],{"text":2059,"type":730},"Core",{"type":735,"content":2061},[2062],{"type":726,"content":2063},[2064],{"text":2065,"type":730},"Calves",{"type":757,"attrs":2067,"content":2068},{"level":759},[2069],{"text":2070,"type":730},"Application",{"type":757,"attrs":2072,"content":2073},{"level":800},[2074],{"text":2075,"type":730},"For Sets",{"type":732,"content":2077},[2078,2084,2090],{"type":735,"content":2079},[2080],{"type":726,"content":2081},[2082],{"text":2083,"type":730},"Perform 3-6 sets",{"type":735,"content":2085},[2086],{"type":726,"content":2087},[2088],{"text":2089,"type":730},"12-20 repetitions each way",{"type":735,"content":2091},[2092],{"type":726,"content":2093},[2094],{"text":2095,"type":730},"Rest 30-45 seconds between sets",{"type":757,"attrs":2097,"content":2098},{"level":800},[2099],{"text":2100,"type":730},"For Time",{"type":732,"content":2102},[2103,2108,2114],{"type":735,"content":2104},[2105],{"type":726,"content":2106},[2107],{"text":2083,"type":730},{"type":735,"content":2109},[2110],{"type":726,"content":2111},[2112],{"text":2113,"type":730},"Perform for 30-90 seconds",{"type":735,"content":2115},[2116],{"type":726,"content":2117},[2118],{"text":2119,"type":730},"Rest 45-60 seconds between sets",{"type":757,"attrs":2121,"content":2122},{"level":759},[2123],{"text":2124,"type":730},"Dance Moves For Boxers",{"type":726,"content":2126},[2127,2129,2136],{"text":2128,"type":730},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2130,"type":730,"marks":2131},"Flo Master",[2132],{"type":987,"attrs":2133},{"href":2134,"uuid":48,"anchor":48,"custom":2135,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1498,"type":730},{"type":757,"attrs":2138,"content":2139},{"level":759},[2140],{"text":1530,"type":730},{"type":726,"content":2142},[2143,2144,2149],{"text":1284,"type":730},{"text":1286,"type":730,"marks":2145},[2146],{"type":987,"attrs":2147},{"href":1290,"uuid":48,"anchor":48,"custom":2148,"target":990,"linktype":13},{},{"text":2150,"type":730}," 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":2152,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2157,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2153,"component":118,"meta_info":2154,"meta_title":7,"block_image":2155,"cover_image":2156,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2161,"title":1754,"plugin":43,"description":2162},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2164,"alt":1754,"name":7,"focus":48,"title":1754,"filename":2165,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1318],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2175,"created_at":2176,"published_at":2177,"updated_at":2178,"id":2179,"uuid":2180,"content":2181,"slug":2389,"full_slug":2390,"sort_by_date":48,"position":2391,"tag_list":2392,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":2393,"first_published_at":2177,"release_id":48,"lang":60,"path":1321,"alternates":2394,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2182,"faqs":2183,"title":2175,"topic":2200,"author":2215,"content":2216,"category":2370,"schedule":2378,"component":1065,"meta_info":2379,"cover_image":2383,"description":2387,"contributors":2388},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2184,2188,2192,2196],{"_uid":2185,"answer":2186,"question":2187,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2189,"answer":2190,"question":2191,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2193,"answer":2194,"question":2195,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2197,"answer":2198,"question":2199,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2201,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2213,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2214,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2202,"component":39,"meta_info":2210,"block_image":2211,"cover_image":2212,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2203,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2208,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2204,"component":118,"meta_info":2205,"meta_title":7,"block_image":2206,"cover_image":2207,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":2217},[2218,2222,2237,2241,2246,2249,2254,2259,2263,2268,2272,2277,2281,2286,2290,2295,2309,2313,2317,2321,2325,2330,2334,2348,2352,2356,2367],{"type":726,"content":2219},[2220],{"text":2221,"type":730},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":726,"content":2223},[2224,2226,2235],{"text":2225,"type":730},"Running for boxers is a critical element of ",{"text":2227,"type":730,"marks":2228},"roadwork drills",[2229,2233],{"type":987,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":990,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2234},"underline",{"text":2236,"type":730}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":726,"content":2238},[2239],{"text":2240,"type":730},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":757,"attrs":2242,"content":2243},{"level":759},[2244],{"text":2245,"type":730},"Is Running Good for Boxing?",{"type":726,"content":2247},[2248],{"text":2186,"type":730},{"type":757,"attrs":2250,"content":2251},{"level":759},[2252],{"text":2253,"type":730},"Benefits of Running for Boxers",{"type":757,"attrs":2255,"content":2256},{"level":800},[2257],{"text":2258,"type":730},"Builds Endurance & Stamina",{"type":726,"content":2260},[2261],{"text":2262,"type":730},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":757,"attrs":2264,"content":2265},{"level":800},[2266],{"text":2267,"type":730},"Improves Cardiovascular System",{"type":726,"content":2269},[2270],{"text":2271,"type":730},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":757,"attrs":2273,"content":2274},{"level":800},[2275],{"text":2276,"type":730},"Strengthens Lower Body",{"type":726,"content":2278},[2279],{"text":2280,"type":730},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":757,"attrs":2282,"content":2283},{"level":800},[2284],{"text":2285,"type":730},"Teaches Discipline",{"type":726,"content":2287},[2288],{"text":2289,"type":730},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":757,"attrs":2291,"content":2292},{"level":800},[2293],{"text":2294,"type":730},"Enhances Mental Clarity",{"type":726,"content":2296},[2297,2299,2307],{"text":2298,"type":730},"Much like boxing, running can be a form of ",{"text":2300,"type":730,"marks":2301},"meditative movement",[2302,2306],{"type":987,"attrs":2303},{"href":2304,"uuid":48,"anchor":48,"custom":2305,"target":990,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2234},{"text":2308,"type":730}," that clears your head and focuses your mind.",{"type":757,"attrs":2310,"content":2311},{"level":759},[2312],{"text":2195,"type":730},{"type":726,"content":2314},[2315],{"text":2316,"type":730},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":726,"content":2318},[2319],{"text":2320,"type":730},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":726,"content":2322},[2323],{"text":2324,"type":730},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":757,"attrs":2326,"content":2327},{"level":759},[2328],{"text":2329,"type":730},"How Long Should I Be Running for Boxing?",{"type":726,"content":2331},[2332],{"text":2333,"type":730},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":726,"content":2335},[2336,2338,2346],{"text":2337,"type":730},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2339,"type":730,"marks":2340},"10 minutes of running",[2341,2345],{"type":987,"attrs":2342},{"href":2343,"uuid":48,"anchor":48,"custom":2344,"target":990,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2234},{"text":2347,"type":730}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":726,"content":2349},[2350],{"text":2351,"type":730},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":757,"attrs":2353,"content":2354},{"level":759},[2355],{"text":1530,"type":730},{"type":726,"content":2357},[2358,2359,2365],{"text":1284,"type":730},{"text":1286,"type":730,"marks":2360},[2361,2364],{"type":987,"attrs":2362},{"href":1290,"uuid":48,"anchor":48,"custom":2363,"target":990,"linktype":13},{},{"type":2234},{"text":2366,"type":730}," 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":726,"content":2368},[2369],{"text":1297,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2371,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2376,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2377,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2372,"component":118,"meta_info":2373,"meta_title":7,"block_image":2374,"cover_image":2375,"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":2380,"title":2381,"plugin":43,"description":2382},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2384,"alt":2385,"name":7,"focus":7,"title":2385,"filename":2386,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1318],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2396,"created_at":2397,"published_at":2398,"updated_at":2399,"id":2400,"uuid":2401,"content":2402,"slug":2656,"full_slug":2657,"sort_by_date":48,"position":2658,"tag_list":2659,"is_startpage":9,"parent_id":1078,"meta_data":48,"group_id":2660,"first_published_at":2398,"release_id":48,"lang":60,"path":1321,"alternates":2661,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2403,"faqs":2404,"title":2396,"topic":2425,"author":2215,"content":2440,"category":2637,"schedule":2645,"component":1065,"meta_info":2646,"cover_image":2650,"description":2654,"contributors":2655},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2405,2409,2413,2417,2421],{"_uid":2406,"answer":2407,"question":2408,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2410,"answer":2411,"question":2412,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2414,"answer":2415,"question":2416,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2418,"answer":2419,"question":2420,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2422,"answer":2423,"question":2424,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2426,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2438,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2427,"component":39,"meta_info":2435,"block_image":2436,"cover_image":2437,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2429,"component":118,"meta_info":2430,"meta_title":7,"block_image":2431,"cover_image":2432,"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":723,"content":2441},[2442,2456,2460,2464,2468,2472,2476,2479,2484,2489,2503,2508,2512,2517,2521,2526,2540,2544,2548,2561,2575,2579,2583,2597,2602,2606,2620,2624,2634],{"type":726,"content":2443},[2444,2446,2454],{"text":2445,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2447,"type":730,"marks":2448},"interval training",[2449,2453],{"type":987,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":990,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":2234},{"text":2455,"type":730}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":2457},[2458],{"text":2459,"type":730},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":757,"attrs":2461,"content":2462},{"level":759},[2463],{"text":2408,"type":730},{"type":726,"content":2465},[2466],{"text":2467,"type":730},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":2469},[2470],{"text":2471,"type":730},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":757,"attrs":2473,"content":2474},{"level":759},[2475],{"text":2412,"type":730},{"type":726,"content":2477},[2478],{"text":2411,"type":730},{"type":757,"attrs":2480,"content":2481},{"level":759},[2482],{"text":2483,"type":730},"Unique Benefits of HIIT",{"type":757,"attrs":2485,"content":2486},{"level":800},[2487],{"text":2488,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":2490},[2491,2493,2501],{"text":2492,"type":730},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2494,"type":730,"marks":2495},"25-30% more calories",[2496,2500],{"type":987,"attrs":2497},{"href":2498,"uuid":48,"anchor":48,"custom":2499,"target":990,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":2234},{"text":2502,"type":730}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":757,"attrs":2504,"content":2505},{"level":800},[2506],{"text":2507,"type":730},"Tones Muscle",{"type":726,"content":2509},[2510],{"text":2511,"type":730},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":757,"attrs":2513,"content":2514},{"level":800},[2515],{"text":2516,"type":730},"Adds Variety",{"type":726,"content":2518},[2519],{"text":2520,"type":730},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":757,"attrs":2522,"content":2523},{"level":800},[2524],{"text":2525,"type":730},"Improves Cardiovascular Health",{"type":726,"content":2527},[2528,2530,2538],{"text":2529,"type":730},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2531,"type":730,"marks":2532},"greater improvements in blood pressure",[2533,2537],{"type":987,"attrs":2534},{"href":2535,"uuid":48,"anchor":48,"custom":2536,"target":990,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":2234},{"text":2539,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":757,"attrs":2541,"content":2542},{"level":759},[2543],{"text":2420,"type":730},{"type":726,"content":2545},[2546],{"text":2547,"type":730},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":2549},[2550,2552,2559],{"text":2551,"type":730},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2553,"type":730,"marks":2554},"roadwork",[2555,2558],{"type":987,"attrs":2556},{"href":2231,"uuid":48,"anchor":48,"custom":2557,"target":990,"linktype":13},{},{"type":2234},{"text":2560,"type":730},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":2562},[2563,2565,2573],{"text":2564,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2566,"type":730,"marks":2567},"HIIT jump rope workout",[2568,2572],{"type":987,"attrs":2569},{"href":2570,"uuid":48,"anchor":48,"custom":2571,"target":990,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":2234},{"text":2574,"type":730}," for a full-body cardio blast in just minutes.",{"type":757,"attrs":2576,"content":2577},{"level":759},[2578],{"text":2424,"type":730},{"type":726,"content":2580},[2581],{"text":2582,"type":730},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":2584},[2585,2587,2595],{"text":2586,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2588,"type":730,"marks":2589},"10 minutes of HIIT boxing",[2590,2594],{"type":987,"attrs":2591},{"href":2592,"uuid":48,"anchor":48,"custom":2593,"target":990,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":2234},{"text":2596,"type":730}," and feel the difference with just one workout.",{"type":757,"attrs":2598,"content":2599},{"level":759},[2600],{"text":2601,"type":730},"Hit With HIIT",{"type":726,"content":2603},[2604],{"text":2605,"type":730},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":2607},[2608,2610,2618],{"text":2609,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2611,"type":730,"marks":2612},"FightCamp’s extensive library of HIIT workouts",[2613,2617],{"type":987,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":990,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":2234},{"text":2619,"type":730},"!",{"type":757,"attrs":2621,"content":2622},{"level":759},[2623],{"text":1530,"type":730},{"type":726,"content":2625},[2626,2627,2633],{"text":1284,"type":730},{"text":1286,"type":730,"marks":2628},[2629,2632],{"type":987,"attrs":2630},{"href":1290,"uuid":48,"anchor":48,"custom":2631,"target":990,"linktype":13},{},{"type":2234},{"text":1293,"type":730},{"type":726,"content":2635},[2636],{"text":1297,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2638,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2643,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2639,"component":118,"meta_info":2640,"meta_title":7,"block_image":2641,"cover_image":2642,"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},[],[],"2023-01-30 00:00",{"_uid":2647,"title":2648,"plugin":43,"description":2649},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2651,"alt":2652,"name":7,"focus":7,"title":2652,"filename":2653,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. 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