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Music can enhance your workout. The ebbs and flows of a thought-out playlist invoke emotion and energy. The right music inspires movement and pushes you towards your workout goals.","How Does Music Impact a Workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"66f31a55-b37e-446a-872b-ea5259cbf5c2","Yes, workout playlists are very important. They serve as motivation, distraction, and inspiration for any workout, whether it’s a yoga class or an intense HIIT workout.","Are Workout Playlists Important?",{"_uid":676,"answer":677,"question":678,"component":670},"a56e9d6d-5800-423e-ac27-8e480588e762","The key to creating a workout playlist is to create a playlist with an “arch” to it, meaning that it starts with a song that has a “warm up feel to it”, that is slower and has fewer beats per minute (BPM) and then, over the course of the workout, gradually builds to a climax mid-workout, then slows back down for the cool down. Certain movements work better with certain BPM counts. To count the beats of the song, download an app called “Tap Tempo” and tap the button to the beat as you listen to the song. You can count beat half-time or double-time and match movements accordingly. To curate a playlist, Aaron Swenson prefers Apple Music, but Spotify is great, too. He recommends organizing your music based on BPM or by genre, because it will make it easier to curate playlists in the future.","How Do I Create a Workout Playlist?",{"_uid":680,"answer":681,"question":682,"component":670},"64693fcc-7c03-469b-9685-d4ccceef84ee","Follow these 6 steps in the FightCamp App to learn how to stream music through Spotify, Apple Music, Pandora, and SoundCloud while doing your workouts. 1. Go into the FightCamp app and select the workout that you'd like to do. 2. At the top of the screen select the music icon 3. The Music Drawer will open and you'll have the option to choose FightCamp Radio, Music Apps, or No Music at all. That's right, FightCamp radio is still available for you. 4. Now, if you'd like to choose your own music select the \"Music Apps\" icon. This will open up the compatible apps that you already have installed on your device. 5. Select the Music App you want to use, choose your playlist and start your music. 6. Trackback to the workout screen and begin your FightCamp workout. You can also find the Music Streaming options by selecting \"More\" and \"Music Selection\" under \"Settings\". One more thing... we've also added the capability to control the audio with Music Leveling. Tap the screen during a workout to choose more Trainer, more music, balanced or no music.","How Can I Stream Music For My Workout?","How To Make a DOPE Workout Playlist For Your Boxing Workouts",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":685,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":697,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":698,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":686,"component":39,"meta_info":694,"block_image":695,"cover_image":696,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":687,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":692,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":688,"component":118,"meta_info":689,"meta_title":7,"block_image":690,"cover_image":691,"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":700,"created_at":701,"published_at":702,"updated_at":703,"id":704,"uuid":705,"content":706,"slug":716,"full_slug":717,"sort_by_date":48,"position":86,"tag_list":718,"is_startpage":9,"parent_id":719,"meta_data":48,"group_id":720,"first_published_at":721,"release_id":48,"lang":60,"path":48,"alternates":722,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":707,"_uid":708,"name":700,"photo":709,"component":713,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":714,"social_link_linkedin":7,"social_link_instagram":715,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":710,"alt":700,"name":711,"focus":48,"title":700,"filename":712,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":724,"content":725},"doc",[726,732,736,740,765,769,776,829,834,878,883,921,926,998,1003,1047,1052,1113,1118,1176,1196,1200,1204,1208,1223,1227,1231,1235,1239,1243,1247,1251,1255,1259,1272,1284,1290],{"type":727,"content":728},"paragraph",[729],{"text":730,"type":731},"Music can make or break your workout. When I was a fitness boxing coach at a studio in Santa Monica, we used to curate a new 45-minute playlist every day, and box to the beat of the music--kind of like SoulCycle, but for boxing. At first, I thought it was kind of corny, but ultimately, I learned that music does enhance the workout.","text",{"type":727,"content":733},[734],{"text":735,"type":731},"The ebbs and flows of a thought-out playlist invoke emotion and energy. That is when I learned how to create a playlist with an arch to it, meaning, we start with a song that has a “warm-up feel to it”, build up to a fast-paced set of songs mid-workout, and then slow down the tempo for the cool down. To do this, I pay attention to the BPM (beats per minute). Certain movements work better with certain BPM.",{"type":727,"content":737},[738],{"text":739,"type":731},"Once you learn to count the BPM, you can start adding a movement to it (like a jumping jack) and practice syncing movements to the beat. Moving to the beat of the music adds an element of choreography to the workout, and honestly - it’s just fun!",{"type":727,"content":741},[742,744,750,758,763],{"text":743,"type":731},"To count the beats of the song, download an app called ",{"text":745,"type":731,"marks":746}," ",[747],{"type":748,"attrs":749},"styled",{"class":7},{"text":751,"type":731,"marks":752},"“Tap Tempo”",[753],{"type":754,"attrs":755},"link",{"href":756,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://play.google.com/store/apps/details?id=com.saravananrajabojan.saravanan.metronomebpmcounter&hl=en_US&gl=US","_blank",{"text":759,"type":731,"marks":760},"  ",[761],{"type":748,"attrs":762},{"class":7},{"text":764,"type":731},"and just tap the button to the beat as you listen to the song. You can count beat half-time or double-time and match movements accordingly. To curate a playlist, I prefer Apple Music, but Spotify is great, too. I recommend organizing your music based on BPM or by genre because it will make it easier to curate playlists in the future.",{"type":727,"content":766},[767],{"text":768,"type":731},"Let's get started! Here's an example of how to make a workout music playlist for a 6-round workout.",{"type":770,"attrs":771,"content":773},"heading",{"level":772},2,[774],{"text":775,"type":731},"Warm Up: 120 - 130 BPM",{"type":777,"content":778},"bullet_list",[779,796,802,808,819],{"type":780,"content":781},"list_item",[782],{"type":727,"content":783},[784,786,790],{"text":785,"type":731},"Raise the heart rate with an ",{"text":745,"type":731,"marks":787},[788],{"type":748,"attrs":789},{"class":7},{"text":791,"type":731,"marks":792},"active stretch",[793],{"type":754,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":780,"content":797},[798],{"type":727,"content":799},[800],{"text":801,"type":731},"Engage the muscle groups that will be used during class",{"type":780,"content":803},[804],{"type":727,"content":805},[806],{"text":807,"type":731},"Get boxers accustomed to moving with the beat of the music",{"type":780,"content":809},[810],{"type":727,"content":811},[812,817],{"text":813,"type":731,"marks":814},"Recommended exercises",[815],{"type":816},"bold",{"text":818,"type":731},": Active stretching, band work and stretching bar work",{"type":780,"content":820},[821],{"type":727,"content":822},[823,827],{"text":824,"type":731,"marks":825},"Recommended music",[826],{"type":816},{"text":828,"type":731},": Pop workout songs",{"type":770,"attrs":830,"content":831},{"level":772},[832],{"text":833,"type":731},"Round 1: 130 - 155 BPM",{"type":777,"content":835},[836,854,860,869],{"type":780,"content":837},[838],{"type":727,"content":839},[840,842,846,852],{"text":841,"type":731},"Demonstrate and teach the ",{"text":745,"type":731,"marks":843},[844],{"type":748,"attrs":845},{"class":7},{"text":847,"type":731,"marks":848},"6 punches",[849],{"type":754,"attrs":850},{"href":851,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":853,"type":731},", kicks, and 2 defensive moves",{"type":780,"content":855},[856],{"type":727,"content":857},[858],{"text":859,"type":731},"Create a “push” with calisthenics that help to spark the heart rate",{"type":780,"content":861},[862],{"type":727,"content":863},[864,867],{"text":813,"type":731,"marks":865},[866],{"type":816},{"text":868,"type":731},": Introductory drills and basic boxing punches, kicks, defensive moves, calisthenics",{"type":780,"content":870},[871],{"type":727,"content":872},[873,876],{"text":824,"type":731,"marks":874},[875],{"type":816},{"text":877,"type":731},": Anything that energizes you",{"type":770,"attrs":879,"content":880},{"level":772},[881],{"text":882,"type":731},"Round 2: 135 - 160 BPM (Climax)",{"type":777,"content":884},[885,891,897,903,912],{"type":780,"content":886},[887],{"type":727,"content":888},[889],{"text":890,"type":731},"Start to create simple, 2 - 3 punch / kick combinations, option to add in footwork (1-2-3, 1-2 step, 1-2 slip, 1-2 rolls)",{"type":780,"content":892},[893],{"type":727,"content":894},[895],{"text":896,"type":731},"Build in calisthenics during the push of the song",{"type":780,"content":898},[899],{"type":727,"content":900},[901],{"text":902,"type":731},"Introduce kicks if it’s a kickboxing class",{"type":780,"content":904},[905],{"type":727,"content":906},[907,910],{"text":813,"type":731,"marks":908},[909],{"type":816},{"text":911,"type":731},": Simple 2 - 3 punch and kick combinations, footwork drills, basic kicks, calisthenics",{"type":780,"content":913},[914],{"type":727,"content":915},[916,919],{"text":824,"type":731,"marks":917},[918],{"type":816},{"text":920,"type":731},": Remixes",{"type":770,"attrs":922,"content":923},{"level":772},[924],{"text":925,"type":731},"Round 3: 150 - 160 BPM",{"type":777,"content":927},[928,934,940,958,980,989],{"type":780,"content":929},[930],{"type":727,"content":931},[932],{"text":933,"type":731},"Review the 6 punches and kicks on the bag with a catchy, easy-to-keep beat",{"type":780,"content":935},[936],{"type":727,"content":937},[938],{"text":939,"type":731},"Half-time to double-time / high and low punches",{"type":780,"content":941},[942],{"type":727,"content":943},[944,946,950,956],{"text":945,"type":731},"Keep it on the ",{"text":745,"type":731,"marks":947},[948],{"type":748,"attrs":949},{"class":7},{"text":951,"type":731,"marks":952},"heavy bag",[953],{"type":754,"attrs":954},{"href":955,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"text":957,"type":731},", no plyos during this song",{"type":780,"content":959},[960],{"type":727,"content":961},[962,964,968,974,978],{"text":963,"type":731},"Work both ",{"text":745,"type":731,"marks":965},[966],{"type":748,"attrs":967},{"class":7},{"text":969,"type":731,"marks":970},"stances",[971],{"type":754,"attrs":972},{"href":973,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":759,"type":731,"marks":975},[976],{"type":748,"attrs":977},{"class":7},{"text":979,"type":731},"(southpaw / orthodox) for advanced boxers",{"type":780,"content":981},[982],{"type":727,"content":983},[984,987],{"text":813,"type":731,"marks":985},[986],{"type":816},{"text":988,"type":731},": Basic boxing punches and kicks, boxing stances",{"type":780,"content":990},[991],{"type":727,"content":992},[993,996],{"text":824,"type":731,"marks":994},[995],{"type":816},{"text":997,"type":731},": EDM",{"type":770,"attrs":999,"content":1000},{"level":772},[1001],{"text":1002,"type":731},"Round 4: 170 - 180 BPM",{"type":777,"content":1004},[1005,1011,1017,1038],{"type":780,"content":1006},[1007],{"type":727,"content":1008},[1009],{"text":1010,"type":731},"Faster-paced 3-punch and kick combos (1-2-3 / 2-3-2) or 2 punches + 1 defensive move",{"type":780,"content":1012},[1013],{"type":727,"content":1014},[1015],{"text":1016,"type":731},"Incorporate sets of plyometrics and calisthenics: Squat jumps, jump switch lunges, etc.",{"type":780,"content":1018},[1019],{"type":727,"content":1020},[1021,1024,1026,1030,1036],{"text":813,"type":731,"marks":1022},[1023],{"type":816},{"text":1025,"type":731},": 3-punch and kick combos, ",{"text":745,"type":731,"marks":1027},[1028],{"type":748,"attrs":1029},{"class":7},{"text":1031,"type":731,"marks":1032},"defensive moves",[1033],{"type":754,"attrs":1034},{"href":1035,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/4-defensive-blocking-drills-for-boxing",{"text":1037,"type":731},", plyometrics",{"type":780,"content":1039},[1040],{"type":727,"content":1041},[1042,1045],{"text":824,"type":731,"marks":1043},[1044],{"type":816},{"text":1046,"type":731},": Classic rock",{"type":770,"attrs":1048,"content":1049},{"level":772},[1050],{"text":1051,"type":731},"Round 5: 140-180 BPM (Climax)",{"type":777,"content":1053},[1054,1060,1066,1072,1078,1084,1090,1096,1105],{"type":780,"content":1055},[1056],{"type":727,"content":1057},[1058],{"text":1059,"type":731},"Depending on the length of your songs you may have 2 or 3 additional bag songs",{"type":780,"content":1061},[1062],{"type":727,"content":1063},[1064],{"text":1065,"type":731},"6 - 7 punch / kick combo (should be built up)",{"type":780,"content":1067},[1068],{"type":727,"content":1069},[1070],{"text":1071,"type":731},"Off-beat punching sets work great for certain songs where the beat fades away",{"type":780,"content":1073},[1074],{"type":727,"content":1075},[1076],{"text":1077,"type":731},"Bring boxers back on the beat when the music suggests",{"type":780,"content":1079},[1080],{"type":727,"content":1081},[1082],{"text":1083,"type":731},"Practice syncopated combinations (sharp punches, fast)",{"type":780,"content":1085},[1086],{"type":727,"content":1087},[1088],{"text":1089,"type":731},"Continue to incorporate plyometrics and think about varying from strengthening to cardio",{"type":780,"content":1091},[1092],{"type":727,"content":1093},[1094],{"text":1095,"type":731},"Make it heroic!",{"type":780,"content":1097},[1098],{"type":727,"content":1099},[1100,1103],{"text":813,"type":731,"marks":1101},[1102],{"type":816},{"text":1104,"type":731},": 6 - 7 punch and kick combos, fast and sharp punches on the boxing bag, plyometrics",{"type":780,"content":1106},[1107],{"type":727,"content":1108},[1109,1112],{"text":824,"type":731,"marks":1110},[1111],{"type":816},{"text":920,"type":731},{"type":770,"attrs":1114,"content":1115},{"level":772},[1116],{"text":1117,"type":731},"Round 6: Cool Down",{"type":777,"content":1119},[1120,1136,1142,1167],{"type":780,"content":1121},[1122],{"type":727,"content":1123},[1124,1126,1130],{"text":1125,"type":731},"Play something calming and chill to ",{"text":745,"type":731,"marks":1127},[1128],{"type":748,"attrs":1129},{"class":7},{"text":1131,"type":731,"marks":1132},"cool down",[1133],{"type":754,"attrs":1134},{"href":1135,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"type":780,"content":1137},[1138],{"type":727,"content":1139},[1140],{"text":1141,"type":731},"Calm the nervous system",{"type":780,"content":1143},[1144],{"type":727,"content":1145},[1146,1149,1151,1155,1161,1165],{"text":813,"type":731,"marks":1147},[1148],{"type":816},{"text":1150,"type":731},": ",{"text":745,"type":731,"marks":1152},[1153],{"type":748,"attrs":1154},{"class":7},{"text":1156,"type":731,"marks":1157},"Static stretches",[1158],{"type":754,"attrs":1159},{"href":1160,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":759,"type":731,"marks":1162},[1163],{"type":748,"attrs":1164},{"class":7},{"text":1166,"type":731},"(held for 10 seconds)",{"type":780,"content":1168},[1169],{"type":727,"content":1170},[1171,1174],{"text":824,"type":731,"marks":1172},[1173],{"type":816},{"text":1175,"type":731},": R&B or reggae",{"type":727,"content":1177},[1178,1180,1184,1190,1194],{"text":1179,"type":731},"Making music playlists can take time, but it does make a difference in the workout. The more you do it, the easier that it gets. Now, when that beat drops, I want you to go HAM! I am excited to see how this adds to your ",{"text":745,"type":731,"marks":1181},[1182],{"type":748,"attrs":1183},{"class":7},{"text":1185,"type":731,"marks":1186},"FightCamp",[1187],{"type":754,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"target":757,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":759,"type":731,"marks":1191},[1192],{"type":748,"attrs":1193},{"class":7},{"text":1195,"type":731},"workouts. Keep going!",{"type":727,"content":1197},[1198],{"text":1199,"type":731},"OSS,",{"type":727,"content":1201},[1202],{"text":1203,"type":731},"Speedy Swenson",{"type":770,"attrs":1205,"content":1206},{"level":772},[1207],{"text":682,"type":731},{"type":1209,"attrs":1210},"blok",{"id":1211,"body":1212},"39c98fff-06f7-449e-a546-8b2c9e651de9",[1213],{"url":1214,"_uid":1216,"image":1217,"component":1221,"copyright_details":1222},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"story","i-a0663817-3b41-4d55-b69e-21818d5692ac",{"id":1218,"alt":1219,"name":7,"focus":48,"title":1219,"filename":1220,"copyright":7,"fieldtype":50},4105862,"FightCamp Music Streaming","https://a.storyblok.com/f/115220/1100x1100/0682762755/fightcamp_music_streaming.png","content_image",[],{"type":727,"content":1224},[1225],{"text":1226,"type":731},"Follow these 6 steps in the FightCamp App to stream music through Spotify, Apple Music, Pandora, and SoundCloud for your workouts.",{"type":727,"content":1228},[1229],{"text":1230,"type":731},"1. Go into the FightCamp app and select the workout that you'd like to do.",{"type":727,"content":1232},[1233],{"text":1234,"type":731},"2. At the top of the screen select the music icon.",{"type":727,"content":1236},[1237],{"text":1238,"type":731},"3. The Music Drawer will open and you'll have the option to choose FightCamp Radio, Music Apps, or No Music at all. That's right, FightCamp radio is still available for you.",{"type":727,"content":1240},[1241],{"text":1242,"type":731},"4. Now, if you'd like to choose your own music select the \"Music Apps\" icon. This will open up the compatible apps that you already have installed on your device.",{"type":727,"content":1244},[1245],{"text":1246,"type":731},"5. Select the Music App you want to use, choose your playlist and start your music.",{"type":727,"content":1248},[1249],{"text":1250,"type":731},"6. Trackback to the workout screen and begin your FightCamp workout.",{"type":727,"content":1252},[1253],{"text":1254,"type":731},"》You can also find the Music Streaming options by selecting \"More\" and \"Music Selection\" under \"Settings.\"",{"type":727,"content":1256},[1257],{"text":1258,"type":731},"》One more thing... we've also added the capability to control the audio with Music Leveling. Tap the screen during a workout to choose more Trainer, more music, balanced or no music.",{"type":727,"content":1260},[1261,1263,1267],{"text":1262,"type":731},"Keep these directions on hand by saving this blog post or bookmark our help center: ",{"text":745,"type":731,"marks":1264},[1265],{"type":748,"attrs":1266},{"class":7},{"text":1268,"type":731,"marks":1269},"https://bit.ly/3h1KF18",[1270],{"type":754,"attrs":1271},{"href":1268,"uuid":48,"anchor":48,"target":757,"linktype":48},{"type":727,"content":1273},[1274,1276,1282],{"text":1275,"type":731},"Are you ready to train like a fighter to your favorite workout playlist? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1277,"type":731,"marks":1278},"FightCamp App",[1279],{"type":754,"attrs":1280},{"href":1281,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1283,"type":731}," and train with real fighters from the comfort of your own home.",{"type":770,"attrs":1285,"content":1287},{"level":1286},3,[1288],{"text":1289,"type":731},"Related Articles",{"type":727,"content":1291},[1292,1297,1299,1305,1306,1312,1313,1318,1319],{"text":1293,"type":731,"marks":1294},"Six (6) Basic Boxing Punches",[1295],{"type":754,"attrs":1296},{"href":851,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1298},"hard_break",{"text":1300,"type":731,"marks":1301},"QUICK 15-Minute Summer Workout Routine",[1302],{"type":754,"attrs":1303},{"href":1304,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1298},{"text":1307,"type":731,"marks":1308},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1309],{"type":754,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":1298},{"text":1314,"type":731,"marks":1315},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1316],{"type":754,"attrs":1317},{"href":795,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1298},{"text":1320,"type":731,"marks":1321},"Why You Should Cool Down After a Boxing Workout",[1322],{"type":754,"attrs":1323},{"href":1135,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1326,"component":118,"meta_info":1327,"meta_title":7,"block_image":1328,"cover_image":1329,"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},[],[],"2021-05-27 00:00","article",{"_uid":1335,"title":683,"plugin":43,"description":1336},"6c43ac71-2d77-4739-91fc-fa929d48bc61","A carefully curated workout playlist can amp up any sweat session. Learn how to create a workout music playlist for a 6-round boxing workout, beat by beat!",{"id":1338,"alt":657,"name":7,"focus":48,"title":657,"filename":1339,"copyright":7,"fieldtype":50},3350113,"https://a.storyblok.com/f/115220/2400x990/11119378e0/how-to-make-a-dope-workout-playlist.jpg",[],[],"how-to-make-a-dope-workout-playlist","blogs/how-to-make-a-dope-workout-playlist",-480,[],60887917,"4d558159-ea11-42cd-901c-acee0b54fbfa","2021-05-27T16:56:00.000Z",[],["Reactive",1351],[1352,1739,2063,2486,2774,2948],{"name":1353,"created_at":1354,"published_at":1355,"updated_at":1356,"id":1357,"uuid":1358,"content":1359,"slug":1730,"full_slug":1731,"sort_by_date":48,"position":1732,"tag_list":1733,"is_startpage":9,"parent_id":1346,"meta_data":48,"group_id":1735,"first_published_at":1736,"release_id":48,"lang":60,"path":1737,"alternates":1738,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1360,"faqs":1361,"title":1353,"topic":1390,"author":1405,"content":1406,"category":1711,"schedule":1719,"component":1333,"meta_info":1720,"cover_image":1724,"description":1728,"contributors":1729},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1362,1366,1370,1374,1378,1382,1386],{"_uid":1363,"answer":1364,"question":1365,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1367,"answer":1368,"question":1369,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1371,"answer":1372,"question":1373,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1375,"answer":1376,"question":1377,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1379,"answer":1380,"question":1381,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1383,"answer":1384,"question":1385,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1387,"answer":1388,"question":1389,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1391,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1403,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1392,"component":39,"meta_info":1400,"block_image":1401,"cover_image":1402,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1393,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1394,"component":118,"meta_info":1395,"meta_title":7,"block_image":1396,"cover_image":1397,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":724,"content":1407},[1408,1413,1417,1421,1425,1444,1448,1452,1456,1461,1465,1509,1514,1518,1532,1536,1559,1564,1568,1637,1642,1646,1666,1671,1685,1689,1694,1707],{"type":770,"attrs":1409,"content":1410},{"level":772},[1411],{"text":1412,"type":731},"Boxing Terminology",{"type":727,"content":1414},[1415],{"text":1416,"type":731},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":770,"attrs":1418,"content":1419},{"level":772},[1420],{"text":1365,"type":731},{"type":727,"content":1422},[1423],{"text":1424,"type":731},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":777,"content":1426},[1427,1433],{"type":780,"content":1428},[1429],{"type":727,"content":1430},[1431],{"text":1432,"type":731},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":780,"content":1434},[1435],{"type":727,"content":1436},[1437,1439,1442],{"text":1438,"type":731},"Southpaw Stance",{"text":745,"type":731,"marks":1440},[1441],{"type":816},{"text":1443,"type":731},"– Standing with your right foot farther out in front than your left foot",{"type":770,"attrs":1445,"content":1446},{"level":772},[1447],{"text":1369,"type":731},{"type":727,"content":1449},[1450],{"text":1451,"type":731},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":727,"content":1453},[1454],{"text":1455,"type":731},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":770,"attrs":1457,"content":1458},{"level":1286},[1459],{"text":1460,"type":731},"Boxing Punches",{"type":727,"content":1462},[1463],{"text":1464,"type":731},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":777,"content":1466},[1467,1473,1479,1485,1491,1497,1503],{"type":780,"content":1468},[1469],{"type":727,"content":1470},[1471],{"text":1472,"type":731},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":780,"content":1474},[1475],{"type":727,"content":1476},[1477],{"text":1478,"type":731},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":780,"content":1480},[1481],{"type":727,"content":1482},[1483],{"text":1484,"type":731},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":780,"content":1486},[1487],{"type":727,"content":1488},[1489],{"text":1490,"type":731},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":780,"content":1492},[1493],{"type":727,"content":1494},[1495],{"text":1496,"type":731},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":780,"content":1498},[1499],{"type":727,"content":1500},[1501],{"text":1502,"type":731},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":780,"content":1504},[1505],{"type":727,"content":1506},[1507],{"text":1508,"type":731},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":770,"attrs":1510,"content":1511},{"level":1286},[1512],{"text":1513,"type":731},"Boxing Movements",{"type":727,"content":1515},[1516],{"text":1517,"type":731},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":777,"content":1519},[1520,1526],{"type":780,"content":1521},[1522],{"type":727,"content":1523},[1524],{"text":1525,"type":731},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":780,"content":1527},[1528],{"type":727,"content":1529},[1530],{"text":1531,"type":731},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":727,"content":1533},[1534],{"text":1535,"type":731},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":777,"content":1537},[1538,1553],{"type":780,"content":1539},[1540],{"type":727,"content":1541},[1542,1551],{"text":1543,"type":731,"marks":1544},"Shoulder Roll",[1545,1549],{"type":754,"attrs":1546},{"href":1547,"uuid":48,"anchor":48,"custom":1548,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1550},"underline",{"text":1552,"type":731}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":780,"content":1554},[1555],{"type":727,"content":1556},[1557],{"text":1558,"type":731},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":770,"attrs":1560,"content":1561},{"level":1286},[1562],{"text":1563,"type":731},"Boxing Training",{"type":727,"content":1565},[1566],{"text":1567,"type":731},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1569,"attrs":1570,"content":1573},"ordered_list",{"order":1571},{"order":1572},1,[1574,1580,1586,1600,1614],{"type":780,"content":1575},[1576],{"type":727,"content":1577},[1578],{"text":1579,"type":731},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":780,"content":1581},[1582],{"type":727,"content":1583},[1584],{"text":1585,"type":731},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":780,"content":1587},[1588],{"type":727,"content":1589},[1590,1598],{"text":1591,"type":731,"marks":1592},"Mittwork",[1593,1597],{"type":754,"attrs":1594},{"href":1595,"uuid":48,"anchor":48,"custom":1596,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1550},{"text":1599,"type":731}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":780,"content":1601},[1602],{"type":727,"content":1603},[1604,1612],{"text":1605,"type":731,"marks":1606},"Sparring",[1607,1611],{"type":754,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"custom":1610,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1550},{"text":1613,"type":731}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":780,"content":1615},[1616],{"type":727,"content":1617},[1618,1626,1628,1635],{"text":1619,"type":731,"marks":1620},"Roadwork",[1621,1625],{"type":754,"attrs":1622},{"href":1623,"uuid":48,"anchor":48,"custom":1624,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1550},{"text":1627,"type":731}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1629,"type":731,"marks":1630},"roadwork drills",[1631,1634],{"type":754,"attrs":1632},{"href":1623,"uuid":48,"anchor":48,"custom":1633,"target":757,"linktype":13},{},{"type":1550},{"text":1636,"type":731}," to add to your boxer training.",{"type":770,"attrs":1638,"content":1639},{"level":1286},[1640],{"text":1641,"type":731},"Heavy Bag Training",{"type":727,"content":1643},[1644],{"text":1645,"type":731},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":777,"content":1647},[1648,1654,1660],{"type":780,"content":1649},[1650],{"type":727,"content":1651},[1652],{"text":1653,"type":731},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":780,"content":1655},[1656],{"type":727,"content":1657},[1658],{"text":1659,"type":731},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":780,"content":1661},[1662],{"type":727,"content":1663},[1664],{"text":1665,"type":731},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":770,"attrs":1667,"content":1668},{"level":1286},[1669],{"text":1670,"type":731},"Recovery",{"type":727,"content":1672},[1673,1675,1683],{"text":1674,"type":731},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1676,"type":731,"marks":1677},"interview with FightCamp Trainer Coach PJ",[1678,1682],{"type":754,"attrs":1679},{"href":1680,"uuid":48,"anchor":48,"custom":1681,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1550},{"text":1684,"type":731},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":727,"content":1686},[1687],{"text":1688,"type":731},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":770,"attrs":1690,"content":1691},{"level":772},[1692],{"text":1693,"type":731},"Talk and Train Like a Fighter",{"type":727,"content":1695},[1696,1698,1705],{"text":1697,"type":731},"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":1185,"type":731,"marks":1699},[1700,1704],{"type":754,"attrs":1701},{"href":1702,"uuid":48,"anchor":48,"custom":1703,"target":757,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1550},{"text":1706,"type":731}," 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":727,"content":1708},[1709],{"text":1710,"type":731},"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":1712,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1717,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1713,"component":118,"meta_info":1714,"meta_title":7,"block_image":1715,"cover_image":1716,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1721,"title":1722,"plugin":43,"description":1723},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1725,"alt":1726,"name":7,"focus":7,"title":1726,"filename":1727,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1734],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z","training/{{story.slug}}",[],{"name":1740,"created_at":1741,"published_at":1742,"updated_at":1743,"id":1744,"uuid":1745,"content":1746,"slug":2057,"full_slug":2058,"sort_by_date":48,"position":2059,"tag_list":2060,"is_startpage":9,"parent_id":1346,"meta_data":48,"group_id":2061,"first_published_at":1742,"release_id":48,"lang":60,"path":1737,"alternates":2062,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1747,"faqs":1748,"title":1740,"topic":1781,"author":1796,"content":1797,"category":2039,"schedule":2047,"component":1333,"meta_info":2048,"cover_image":2052,"description":2051,"contributors":2056},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1749,1753,1757,1761,1765,1769,1773,1777],{"_uid":1750,"answer":1751,"question":1752,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1754,"answer":1755,"question":1756,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1758,"answer":1759,"question":1760,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1762,"answer":1763,"question":1764,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1766,"answer":1767,"question":1768,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1770,"answer":1771,"question":1772,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1774,"answer":1775,"question":1776,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1778,"answer":1779,"question":1780,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1782,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1794,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1783,"component":39,"meta_info":1791,"block_image":1792,"cover_image":1793,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1784,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1789,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1785,"component":118,"meta_info":1786,"meta_title":7,"block_image":1787,"cover_image":1788,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":724,"content":1798},[1799,1819,1823,1827,1832,1836,1848,1867,1871,1881,1884,1889,1900,1920,1925,1935,1963,1968,1978,1990,1995,2022,2027,2036],{"type":727,"content":1800},[1801,1803,1809,1811,1817],{"text":1802,"type":731},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1804,"type":731,"marks":1805},"over two hours each day",[1806],{"type":754,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1810,"type":731}," on social media. The ",{"text":1812,"type":731,"marks":1813},"CDC",[1814],{"type":754,"attrs":1815},{"href":1816,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1818,"type":731}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":727,"content":1820},[1821],{"text":1822,"type":731},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":727,"content":1824},[1825],{"text":1826,"type":731},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":770,"attrs":1828,"content":1829},{"level":772},[1830],{"text":1831,"type":731},"Benefits of a 30-Minute Boxing Workout",{"type":770,"attrs":1833,"content":1834},{"level":1286},[1835],{"text":1760,"type":731},{"type":1209,"attrs":1837},{"id":1838,"body":1839},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1840],{"url":1841,"_uid":1842,"image":1843,"component":1221,"copyright_details":1847},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1844,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1846,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":727,"content":1849},[1850,1852,1857,1859,1865],{"text":1851,"type":731},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":951,"type":731,"marks":1853},[1854],{"type":754,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1858,"type":731},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1860,"type":731,"marks":1861},"fantastic shape",[1862],{"type":754,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1866,"type":731},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":770,"attrs":1868,"content":1869},{"level":1286},[1870],{"text":1764,"type":731},{"type":1209,"attrs":1872},{"id":1838,"body":1873},[1874],{"url":1875,"_uid":1876,"image":1877,"component":1221,"copyright_details":1880},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1878,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1879,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":727,"content":1882},[1883],{"text":1763,"type":731},{"type":770,"attrs":1885,"content":1886},{"level":1286},[1887],{"text":1888,"type":731},"Stress Relief",{"type":1209,"attrs":1890},{"id":1838,"body":1891},[1892],{"url":1893,"_uid":1894,"image":1895,"component":1221,"copyright_details":1899},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1896,"alt":1897,"name":7,"focus":48,"title":1897,"filename":1898,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":727,"content":1901},[1902,1904,1910,1912,1918],{"text":1903,"type":731},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1905,"type":731,"marks":1906},"unleashing that stress",[1907],{"type":754,"attrs":1908},{"href":1909,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1911,"type":731}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1913,"type":731,"marks":1914},"safe and healthy outlet",[1915],{"type":754,"attrs":1916},{"href":1917,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1919,"type":731}," for anyone who has ever felt the need to just get it all out.",{"type":770,"attrs":1921,"content":1922},{"level":1286},[1923],{"text":1924,"type":731},"Mental Wellness",{"type":1209,"attrs":1926},{"id":1838,"body":1927},[1928],{"url":1929,"_uid":1930,"image":1931,"component":1221,"copyright_details":1934},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1932,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1933,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":727,"content":1936},[1937,1939,1945,1947,1953,1955,1961],{"text":1938,"type":731},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1940,"type":731,"marks":1941},"prevent age-related cognitive decline",[1942],{"type":754,"attrs":1943},{"href":1944,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1946,"type":731},". Studies have also shown that as little as ",{"text":1948,"type":731,"marks":1949},"15 minutes per day",[1950],{"type":754,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1954,"type":731}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1956,"type":731,"marks":1957},"regulate your emotional well-being",[1958],{"type":754,"attrs":1959},{"href":1960,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1962,"type":731}," over time with consistent workouts.",{"type":770,"attrs":1964,"content":1965},{"level":1286},[1966],{"text":1967,"type":731},"Convenience",{"type":1209,"attrs":1969},{"id":1838,"body":1970},[1971],{"url":1972,"_uid":1973,"image":1974,"component":1221,"copyright_details":1977},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1975,"alt":1845,"name":7,"focus":48,"title":1845,"filename":1976,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":727,"content":1979},[1980,1982,1988],{"text":1981,"type":731},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1983,"type":731,"marks":1984},"boxing training at home",[1985],{"type":754,"attrs":1986},{"href":1987,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1989,"type":731},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":770,"attrs":1991,"content":1992},{"level":772},[1993],{"text":1994,"type":731},"30-Minute Throwdown",{"type":727,"content":1996},[1997,1999,2005,2007,2013,2015,2020],{"text":1998,"type":731},"You can start getting all the benefits of ",{"text":2000,"type":731,"marks":2001},"boxing at home",[2002],{"type":754,"attrs":2003},{"href":2004,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2006,"type":731}," with no equipment at all. ",{"text":2008,"type":731,"marks":2009},"Shadowboxing",[2010],{"type":754,"attrs":2011},{"href":2012,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2014,"type":731}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":951,"type":731,"marks":2016},[2017],{"type":754,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2021,"type":731}," to your home gym can be life-changing.",{"type":770,"attrs":2023,"content":2024},{"level":772},[2025],{"text":2026,"type":731},"Train Like a Fighter",{"type":727,"content":2028},[2029,2030,2034],{"text":1697,"type":731},{"text":1185,"type":731,"marks":2031},[2032],{"type":754,"attrs":2033},{"href":1702,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":2035,"type":731}," 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":727,"content":2037},[2038],{"text":1710,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2040,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2045,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2041,"component":118,"meta_info":2042,"meta_title":7,"block_image":2043,"cover_image":2044,"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},[],[],"2022-12-05 00:00",{"_uid":2049,"title":2050,"plugin":43,"description":2051},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2053,"alt":2054,"name":7,"focus":48,"title":2054,"filename":2055,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1734],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2064,"created_at":2065,"published_at":2066,"updated_at":2067,"id":2068,"uuid":2069,"content":2070,"slug":2479,"full_slug":2480,"sort_by_date":48,"position":2481,"tag_list":2482,"is_startpage":9,"parent_id":1346,"meta_data":48,"group_id":2483,"first_published_at":2484,"release_id":48,"lang":60,"path":1737,"alternates":2485,"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":2071,"faqs":2072,"title":2064,"topic":2093,"author":2108,"content":2109,"category":2463,"schedule":2471,"component":1333,"meta_info":2472,"cover_image":2475,"description":2474,"contributors":2478},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2073,2077,2081,2085,2089],{"_uid":2074,"answer":2075,"question":2076,"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":2078,"answer":2079,"question":2080,"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":2082,"answer":2083,"question":2084,"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":2086,"answer":2087,"question":2088,"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":2090,"answer":2091,"question":2092,"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":2094,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2106,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2107,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2095,"component":39,"meta_info":2103,"block_image":2104,"cover_image":2105,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2096,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2101,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2102,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2097,"component":118,"meta_info":2098,"meta_title":7,"block_image":2099,"cover_image":2100,"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":724,"content":2110},[2111,2115,2118,2131,2136,2141,2206,2211,2237,2242,2246,2251,2259,2271,2276,2287,2292,2303,2308,2319,2324,2336,2341,2352,2357,2377,2382,2387,2407,2412,2431,2436,2449,2453],{"type":727,"content":2112},[2113],{"text":2114,"type":731},"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":727,"content":2116},[2117],{"text":2075,"type":731},{"type":1209,"attrs":2119},{"id":2120,"body":2121},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2122],{"_uid":2123,"link":2124,"image":2126,"title":2128,"component":2130},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2125,"linktype":13,"fieldtype":14,"cached_url":2125},"https://pin.it/2zdpNMs",{"id":2127,"alt":2128,"name":7,"focus":48,"title":2128,"filename":2129,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":770,"attrs":2132,"content":2133},{"level":772},[2134],{"text":2135,"type":731},"Top Rock Step-By-Step",{"type":770,"attrs":2137,"content":2138},{"level":1286},[2139],{"text":2140,"type":731},"The Feet",{"type":777,"content":2142},[2143,2149,2169,2175,2194,2200],{"type":780,"content":2144},[2145],{"type":727,"content":2146},[2147],{"text":2148,"type":731},"Begin by starting in an athletic stance on the balls of your feet",{"type":780,"content":2150},[2151,2155],{"type":727,"content":2152},[2153],{"text":2154,"type":731},"To start, being by doing a “step out”",{"type":777,"content":2156},[2157,2163],{"type":780,"content":2158},[2159],{"type":727,"content":2160},[2161],{"text":2162,"type":731},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":780,"content":2164},[2165],{"type":727,"content":2166},[2167],{"text":2168,"type":731},"Pause for a half-second",{"type":780,"content":2170},[2171],{"type":727,"content":2172},[2173],{"text":2174,"type":731},"Return to the starting stance by performing a slight hop backward",{"type":780,"content":2176},[2177,2181],{"type":727,"content":2178},[2179],{"text":2180,"type":731},"Once returned, perform the opposite foot “step out”",{"type":777,"content":2182},[2183,2189],{"type":780,"content":2184},[2185],{"type":727,"content":2186},[2187],{"text":2188,"type":731},"Make sure the step out is in front of the opposite foot and crosses over",{"type":780,"content":2190},[2191],{"type":727,"content":2192},[2193],{"text":2168,"type":731},{"type":780,"content":2195},[2196],{"type":727,"content":2197},[2198],{"text":2199,"type":731},"Hop back to the starting position",{"type":780,"content":2201},[2202],{"type":727,"content":2203},[2204],{"text":2205,"type":731},"Continue Top Rocking for the remainder of the set",{"type":770,"attrs":2207,"content":2208},{"level":1286},[2209],{"text":2210,"type":731},"The Arms",{"type":777,"content":2212},[2213,2219,2225,2231],{"type":780,"content":2214},[2215],{"type":727,"content":2216},[2217],{"text":2218,"type":731},"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":780,"content":2220},[2221],{"type":727,"content":2222},[2223],{"text":2224,"type":731},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":780,"content":2226},[2227],{"type":727,"content":2228},[2229],{"text":2230,"type":731},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":780,"content":2232},[2233],{"type":727,"content":2234},[2235],{"text":2236,"type":731},"Continue using this arm motion to help with rhythm and balance",{"type":770,"attrs":2238,"content":2239},{"level":772},[2240],{"text":2241,"type":731},"Movement Key Points",{"type":727,"content":2243},[2244],{"text":2245,"type":731},"Here are some key things to focus on while performing the Top Rock:",{"type":770,"attrs":2247,"content":2248},{"level":1286},[2249],{"text":2250,"type":731},"Start by swinging your arms",{"type":777,"content":2252},[2253],{"type":780,"content":2254},[2255],{"type":727,"content":2256},[2257],{"text":2258,"type":731},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1209,"attrs":2260},{"id":2261,"body":2262},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2263],{"url":2264,"_uid":2265,"image":2266,"component":1221,"copyright_details":2270},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2267,"alt":2268,"name":7,"focus":48,"title":2268,"filename":2269,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":770,"attrs":2272,"content":2273},{"level":1286},[2274],{"text":2275,"type":731},"On each hop back, your arms should cross in front of your chest",{"type":1209,"attrs":2277},{"id":2261,"body":2278},[2279],{"url":2280,"_uid":2281,"image":2282,"component":1221,"copyright_details":2286},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2283,"alt":2284,"name":7,"focus":48,"title":2284,"filename":2285,"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":770,"attrs":2288,"content":2289},{"level":1286},[2290],{"text":2291,"type":731},"One foot should cross at a time",{"type":1209,"attrs":2293},{"id":2261,"body":2294},[2295],{"url":2296,"_uid":2297,"image":2298,"component":1221,"copyright_details":2302},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2299,"alt":2300,"name":7,"focus":48,"title":2300,"filename":2301,"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":770,"attrs":2304,"content":2305},{"level":1286},[2306],{"text":2307,"type":731},"Perform the movement by staying on the balls of your feet",{"type":1209,"attrs":2309},{"id":2261,"body":2310},[2311],{"url":2312,"_uid":2313,"image":2314,"component":1221,"copyright_details":2318},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2315,"alt":2316,"name":7,"focus":48,"title":2316,"filename":2317,"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":770,"attrs":2320,"content":2321},{"level":1286},[2322],{"text":2323,"type":731},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1209,"attrs":2325},{"id":2326,"body":2327},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2328],{"url":2329,"_uid":2330,"image":2331,"component":1221,"copyright_details":2335},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2332,"alt":2333,"name":7,"focus":48,"title":2333,"filename":2334,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":770,"attrs":2337,"content":2338},{"level":1286},[2339],{"text":2340,"type":731},"Stay loose and have fun!",{"type":1209,"attrs":2342},{"id":2261,"body":2343},[2344],{"url":2345,"_uid":2346,"image":2347,"component":1221,"copyright_details":2351},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2348,"alt":2349,"name":7,"focus":48,"title":2349,"filename":2350,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":770,"attrs":2353,"content":2354},{"level":772},[2355],{"text":2356,"type":731},"Muscles Used",{"type":777,"content":2358},[2359,2365,2371],{"type":780,"content":2360},[2361],{"type":727,"content":2362},[2363],{"text":2364,"type":731},"Deltoids",{"type":780,"content":2366},[2367],{"type":727,"content":2368},[2369],{"text":2370,"type":731},"Core",{"type":780,"content":2372},[2373],{"type":727,"content":2374},[2375],{"text":2376,"type":731},"Calves",{"type":770,"attrs":2378,"content":2379},{"level":772},[2380],{"text":2381,"type":731},"Application",{"type":770,"attrs":2383,"content":2384},{"level":1286},[2385],{"text":2386,"type":731},"For Sets",{"type":777,"content":2388},[2389,2395,2401],{"type":780,"content":2390},[2391],{"type":727,"content":2392},[2393],{"text":2394,"type":731},"Perform 3-6 sets",{"type":780,"content":2396},[2397],{"type":727,"content":2398},[2399],{"text":2400,"type":731},"12-20 repetitions each way",{"type":780,"content":2402},[2403],{"type":727,"content":2404},[2405],{"text":2406,"type":731},"Rest 30-45 seconds between sets",{"type":770,"attrs":2408,"content":2409},{"level":1286},[2410],{"text":2411,"type":731},"For Time",{"type":777,"content":2413},[2414,2419,2425],{"type":780,"content":2415},[2416],{"type":727,"content":2417},[2418],{"text":2394,"type":731},{"type":780,"content":2420},[2421],{"type":727,"content":2422},[2423],{"text":2424,"type":731},"Perform for 30-90 seconds",{"type":780,"content":2426},[2427],{"type":727,"content":2428},[2429],{"text":2430,"type":731},"Rest 45-60 seconds between sets",{"type":770,"attrs":2432,"content":2433},{"level":772},[2434],{"text":2435,"type":731},"Dance Moves For Boxers",{"type":727,"content":2437},[2438,2440,2447],{"text":2439,"type":731},"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":2441,"type":731,"marks":2442},"Flo Master",[2443],{"type":754,"attrs":2444},{"href":2445,"uuid":48,"anchor":48,"custom":2446,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2448,"type":731},". ",{"type":770,"attrs":2450,"content":2451},{"level":772},[2452],{"text":2026,"type":731},{"type":727,"content":2454},[2455,2456,2461],{"text":1697,"type":731},{"text":1185,"type":731,"marks":2457},[2458],{"type":754,"attrs":2459},{"href":1702,"uuid":48,"anchor":48,"custom":2460,"target":757,"linktype":13},{},{"text":2462,"type":731}," 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":2464,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2469,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2465,"component":118,"meta_info":2466,"meta_title":7,"block_image":2467,"cover_image":2468,"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":2473,"title":2064,"plugin":43,"description":2474},"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":2476,"alt":2064,"name":7,"focus":48,"title":2064,"filename":2477,"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,[1734],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2487,"created_at":2488,"published_at":2489,"updated_at":2490,"id":2491,"uuid":2492,"content":2493,"slug":2767,"full_slug":2768,"sort_by_date":48,"position":2769,"tag_list":2770,"is_startpage":9,"parent_id":1346,"meta_data":48,"group_id":2771,"first_published_at":2772,"release_id":48,"lang":60,"path":1737,"alternates":2773,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2494,"faqs":2495,"title":2508,"topic":2509,"author":2524,"content":2525,"category":2748,"schedule":2756,"component":1333,"meta_info":2757,"cover_image":2761,"description":2765,"contributors":2766},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2496,2500,2504],{"_uid":2497,"answer":2498,"question":2499,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2501,"answer":2502,"question":2503,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2505,"answer":2506,"question":2507,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2510,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2522,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2511,"component":39,"meta_info":2519,"block_image":2520,"cover_image":2521,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2512,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2517,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2513,"component":118,"meta_info":2514,"meta_title":7,"block_image":2515,"cover_image":2516,"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":724,"content":2526},[2527,2531,2536,2548,2562,2567,2587,2591,2596,2613,2617,2637,2641,2646,2661,2665,2670,2694,2699,2713,2717,2731,2735,2745],{"type":727,"content":2528},[2529],{"text":2530,"type":731},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":770,"attrs":2532,"content":2533},{"level":772},[2534],{"text":2535,"type":731},"Floyd “Money” Mayweather Jr.",{"type":1209,"attrs":2537},{"id":2538,"body":2539},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2540],{"url":2541,"_uid":2542,"image":2543,"component":1221,"copyright_details":2547},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2544,"alt":2545,"name":7,"focus":7,"title":2545,"filename":2546,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":727,"content":2549},[2550,2552,2560],{"text":2551,"type":731},"Regarded as the best technical boxer of this age, ",{"text":2553,"type":731,"marks":2554},"Floyd Mayweather Jr.",[2555,2559],{"type":754,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"custom":2558,"target":757,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1550},{"text":2561,"type":731}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":770,"attrs":2563,"content":2564},{"level":1286},[2565],{"text":2566,"type":731},"The Philly Shell",{"type":777,"content":2568},[2569,2575,2581],{"type":780,"content":2570},[2571],{"type":727,"content":2572},[2573],{"text":2574,"type":731},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":780,"content":2576},[2577],{"type":727,"content":2578},[2579],{"text":2580,"type":731},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":780,"content":2582},[2583],{"type":727,"content":2584},[2585],{"text":2586,"type":731},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":727,"content":2588},[2589],{"text":2590,"type":731},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":770,"attrs":2592,"content":2593},{"level":772},[2594],{"text":2595,"type":731},"Pernell “Sweet Pea” Whitaker",{"type":1209,"attrs":2597},{"id":2538,"body":2598},[2599],{"url":2600,"_uid":2601,"image":2602,"component":1221,"copyright_details":2606},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2603,"alt":2604,"name":7,"focus":7,"title":2604,"filename":2605,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2607],{"_uid":2608,"link":2609,"title":2611,"component":2612},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2610,"target":757,"linktype":13,"fieldtype":14,"cached_url":2610},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":727,"content":2614},[2615],{"text":2616,"type":731},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":777,"content":2618},[2619,2625,2631],{"type":780,"content":2620},[2621],{"type":727,"content":2622},[2623],{"text":2624,"type":731},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":780,"content":2626},[2627],{"type":727,"content":2628},[2629],{"text":2630,"type":731},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":780,"content":2632},[2633],{"type":727,"content":2634},[2635],{"text":2636,"type":731},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":727,"content":2638},[2639],{"text":2640,"type":731},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":770,"attrs":2642,"content":2643},{"level":772},[2644],{"text":2645,"type":731},"Muhammad Ali",{"type":1209,"attrs":2647},{"id":2538,"body":2648},[2649],{"url":2650,"_uid":2651,"image":2652,"component":1221,"copyright_details":2655},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2653,"alt":2545,"name":7,"focus":7,"title":2545,"filename":2654,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2656],{"_uid":2657,"link":2658,"title":2660,"component":2612},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2659,"target":757,"linktype":13,"fieldtype":14,"cached_url":2659},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":727,"content":2662},[2663],{"text":2664,"type":731},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":770,"attrs":2666,"content":2667},{"level":1286},[2668],{"text":2669,"type":731},"The Ali Shuffle",{"type":777,"content":2671},[2672,2688],{"type":780,"content":2673},[2674],{"type":727,"content":2675},[2676,2678,2686],{"text":2677,"type":731},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2679,"type":731,"marks":2680},"To do the Ali Shuffle",[2681,2685],{"type":754,"attrs":2682},{"href":2683,"uuid":48,"anchor":48,"custom":2684,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1550},{"text":2687,"type":731},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":780,"content":2689},[2690],{"type":727,"content":2691},[2692],{"text":2693,"type":731},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":770,"attrs":2695,"content":2696},{"level":1286},[2697],{"text":2698,"type":731},"The Rope a Dope",{"type":777,"content":2700},[2701,2707],{"type":780,"content":2702},[2703],{"type":727,"content":2704},[2705],{"text":2706,"type":731},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":780,"content":2708},[2709],{"type":727,"content":2710},[2711],{"text":2712,"type":731},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":727,"content":2714},[2715],{"text":2716,"type":731},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":727,"content":2718},[2719,2721,2729],{"text":2720,"type":731},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2722,"type":731,"marks":2723},"FightCamp Community",[2724,2728],{"type":754,"attrs":2725},{"href":2726,"uuid":48,"anchor":48,"custom":2727,"target":757,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1550},{"text":2730,"type":731},"!",{"type":770,"attrs":2732,"content":2733},{"level":772},[2734],{"text":2026,"type":731},{"type":727,"content":2736},[2737,2738,2744],{"text":1697,"type":731},{"text":1185,"type":731,"marks":2739},[2740,2743],{"type":754,"attrs":2741},{"href":1702,"uuid":48,"anchor":48,"custom":2742,"target":757,"linktype":13},{},{"type":1550},{"text":2035,"type":731},{"type":727,"content":2746},[2747],{"text":1710,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2749,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2750,"component":118,"meta_info":2751,"meta_title":7,"block_image":2752,"cover_image":2753,"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":2758,"title":2759,"plugin":43,"description":2760},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2762,"alt":2763,"name":7,"focus":7,"title":2763,"filename":2764,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1734],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2775,"created_at":2776,"published_at":2777,"updated_at":2778,"id":2779,"uuid":2780,"content":2781,"slug":2941,"full_slug":2942,"sort_by_date":48,"position":2943,"tag_list":2944,"is_startpage":9,"parent_id":1346,"meta_data":48,"group_id":2945,"first_published_at":2946,"release_id":48,"lang":60,"path":1737,"alternates":2947,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2782,"faqs":2783,"title":2775,"topic":2800,"author":2524,"content":2815,"category":2923,"schedule":2931,"component":1333,"meta_info":2932,"cover_image":2936,"description":2939,"contributors":2940},"af46e437-bfbd-4a28-91a2-df5259454628",[2784,2788,2792,2796],{"_uid":2785,"answer":2786,"question":2787,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2789,"answer":2790,"question":2791,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2793,"answer":2794,"question":2795,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2797,"answer":2798,"question":2799,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2801,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2813,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2814,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2802,"component":39,"meta_info":2810,"block_image":2811,"cover_image":2812,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2803,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2804,"component":118,"meta_info":2805,"meta_title":7,"block_image":2806,"cover_image":2807,"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":724,"content":2816},[2817,2830,2835,2839,2844,2848,2862,2867,2880,2885,2889,2902,2906,2910,2919],{"type":727,"content":2818},[2819,2821,2828],{"text":2820,"type":731},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2822,"type":731,"marks":2823},"Strength training",[2824],{"type":754,"attrs":2825},{"href":2826,"uuid":48,"anchor":48,"custom":2827,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2829,"type":731}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":770,"attrs":2831,"content":2832},{"level":772},[2833],{"text":2834,"type":731},"Why do Boxers Train Their Neck?",{"type":727,"content":2836},[2837],{"text":2838,"type":731},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":770,"attrs":2840,"content":2841},{"level":772},[2842],{"text":2843,"type":731},"How do Boxers Strength Train Their Neck?",{"type":727,"content":2845},[2846],{"text":2847,"type":731},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":777,"content":2849},[2850,2856],{"type":780,"content":2851},[2852],{"type":727,"content":2853},[2854],{"text":2855,"type":731},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":780,"content":2857},[2858],{"type":727,"content":2859},[2860],{"text":2861,"type":731},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":770,"attrs":2863,"content":2864},{"level":772},[2865],{"text":2866,"type":731},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":727,"content":2868},[2869,2871,2878],{"text":2870,"type":731},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2872,"type":731,"marks":2873},"injury",[2874],{"type":754,"attrs":2875},{"href":2876,"uuid":48,"anchor":48,"custom":2877,"target":757,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2879,"type":731}," occurring.",{"type":770,"attrs":2881,"content":2882},{"level":772},[2883],{"text":2884,"type":731},"How Often Should Boxers Train Their Neck?",{"type":727,"content":2886},[2887],{"text":2888,"type":731},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1209,"attrs":2890},{"id":2891,"body":2892},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2893],{"_uid":2894,"text":2895,"image":2896,"author":2900,"component":2901},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2897,"alt":2898,"name":7,"focus":7,"title":2898,"filename":2899,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":727,"content":2903},[2904],{"text":2905,"type":731},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":770,"attrs":2907,"content":2908},{"level":772},[2909],{"text":2026,"type":731},{"type":727,"content":2911},[2912,2913,2918],{"text":1697,"type":731},{"text":1185,"type":731,"marks":2914},[2915],{"type":754,"attrs":2916},{"href":1702,"uuid":48,"anchor":48,"custom":2917,"target":757,"linktype":13},{},{"text":1706,"type":731},{"type":727,"content":2920},[2921],{"text":2922,"type":731},"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":2924,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2925,"component":118,"meta_info":2926,"meta_title":7,"block_image":2927,"cover_image":2928,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2933,"title":2934,"plugin":43,"description":2935},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2937,"alt":2898,"name":7,"focus":7,"title":2898,"filename":2938,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1734],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2949,"created_at":2950,"published_at":2951,"updated_at":2952,"id":2953,"uuid":2954,"content":2955,"slug":3283,"full_slug":3284,"sort_by_date":48,"position":3285,"tag_list":3286,"is_startpage":9,"parent_id":1346,"meta_data":48,"group_id":3287,"first_published_at":2951,"release_id":48,"lang":60,"path":1737,"alternates":3288,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2956,"faqs":2957,"title":2949,"topic":3006,"author":3021,"content":3022,"category":3266,"schedule":3274,"component":1333,"meta_info":3275,"cover_image":3279,"description":3278,"contributors":3282},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2958,2962,2966,2970,2974,2978,2982,2986,2990,2994,2998,3002],{"_uid":2959,"answer":2960,"question":2961,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2963,"answer":2964,"question":2965,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2967,"answer":2968,"question":2969,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2971,"answer":2972,"question":2973,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2975,"answer":2976,"question":2977,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2979,"answer":2980,"question":2981,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2983,"answer":2984,"question":2985,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2987,"answer":2988,"question":2989,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2991,"answer":2992,"question":2993,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2995,"answer":2996,"question":2997,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2999,"answer":3000,"question":3001,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":3003,"answer":3004,"question":3005,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3007,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3019,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3020,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3008,"component":39,"meta_info":3016,"block_image":3017,"cover_image":3018,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3009,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3014,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3015,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3010,"component":118,"meta_info":3011,"meta_title":7,"block_image":3012,"cover_image":3013,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":724,"content":3023},[3024,3044,3056,3068,3073,3077,3088,3092,3106,3110,3115,3118,3122,3133,3145,3149,3152,3157,3168,3180,3184,3187,3192,3203,3207,3211,3215,3218,3223,3234,3238,3242,3246,3251,3255,3263],{"type":727,"content":3025},[3026,3028,3034,3036,3042],{"text":3027,"type":731},"Out of the ",{"text":3029,"type":731,"marks":3030},"six (6) basic punches",[3031],{"type":754,"attrs":3032},{"href":3033,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":3035,"type":731}," in boxing, punch number one is the ",{"text":3037,"type":731,"marks":3038},"jab",[3039],{"type":754,"attrs":3040},{"href":3041,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":3043,"type":731},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":727,"content":3045},[3046,3048,3054],{"text":3047,"type":731},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":3049,"type":731,"marks":3050},"Coach PJ",[3051],{"type":754,"attrs":3052},{"href":3053,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":3055,"type":731}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1209,"attrs":3057},{"id":3058,"body":3059},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[3060],{"_uid":3061,"link":3062,"image":3064,"title":3066,"component":2130},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":3063,"linktype":13,"fieldtype":14,"cached_url":3063},"https://youtu.be/JM-8c3EqwZg",{"id":3065,"alt":3066,"name":7,"focus":48,"title":3066,"filename":3067,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":770,"attrs":3069,"content":3070},{"level":772},[3071],{"text":3072,"type":731},"5 Most Common Jab Mistakes",{"type":770,"attrs":3074,"content":3075},{"level":1286},[3076],{"text":2969,"type":731},{"type":1209,"attrs":3078},{"id":3058,"body":3079},[3080],{"url":3081,"_uid":3082,"image":3083,"component":1221,"copyright_details":3087},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":3084,"alt":3085,"name":7,"focus":48,"title":3085,"filename":3086,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":727,"content":3089},[3090],{"text":3091,"type":731},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":777,"content":3093},[3094,3100],{"type":780,"content":3095},[3096],{"type":727,"content":3097},[3098],{"text":3099,"type":731},"While extending the arm to punch",{"type":780,"content":3101},[3102],{"type":727,"content":3103},[3104],{"text":3105,"type":731},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":727,"content":3107},[3108],{"text":3109,"type":731},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":770,"attrs":3111,"content":3112},{"level":1286},[3113],{"text":3114,"type":731},"How To Fix It:",{"type":727,"content":3116},[3117],{"text":2972,"type":731},{"type":770,"attrs":3119,"content":3120},{"level":1286},[3121],{"text":2977,"type":731},{"type":1209,"attrs":3123},{"id":3058,"body":3124},[3125],{"url":3126,"_uid":3127,"image":3128,"component":1221,"copyright_details":3132},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":3129,"alt":3130,"name":7,"focus":48,"title":3130,"filename":3131,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":727,"content":3134},[3135,3137,3143],{"text":3136,"type":731},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":3138,"type":731,"marks":3139},"hook",[3140],{"type":754,"attrs":3141},{"href":3142,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":3144,"type":731}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":770,"attrs":3146,"content":3147},{"level":1286},[3148],{"text":3114,"type":731},{"type":727,"content":3150},[3151],{"text":2980,"type":731},{"type":770,"attrs":3153,"content":3154},{"level":1286},[3155],{"text":3156,"type":731},"3. Pushing the Jab",{"type":1209,"attrs":3158},{"id":3058,"body":3159},[3160],{"url":3161,"_uid":3162,"image":3163,"component":1221,"copyright_details":3167},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":3164,"alt":3165,"name":7,"focus":48,"title":3165,"filename":3166,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":727,"content":3169},[3170,3172,3178],{"text":3171,"type":731},"“Pushing the jab” means leaning into the punch. In your ",{"text":3173,"type":731,"marks":3174},"boxing stance",[3175],{"type":754,"attrs":3176},{"href":3177,"uuid":48,"anchor":48,"target":757,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":3179,"type":731},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":770,"attrs":3181,"content":3182},{"level":1286},[3183],{"text":3114,"type":731},{"type":727,"content":3185},[3186],{"text":2988,"type":731},{"type":770,"attrs":3188,"content":3189},{"level":1286},[3190],{"text":3191,"type":731},"4. Flaring Your Elbows",{"type":1209,"attrs":3193},{"id":3058,"body":3194},[3195],{"url":3196,"_uid":3197,"image":3198,"component":1221,"copyright_details":3202},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":3199,"alt":3200,"name":7,"focus":48,"title":3200,"filename":3201,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":727,"content":3204},[3205],{"text":3206,"type":731},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":727,"content":3208},[3209],{"text":3210,"type":731},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":770,"attrs":3212,"content":3213},{"level":1286},[3214],{"text":3114,"type":731},{"type":727,"content":3216},[3217],{"text":2996,"type":731},{"type":770,"attrs":3219,"content":3220},{"level":1286},[3221],{"text":3222,"type":731},"5. Not Jabbing Enough",{"type":1209,"attrs":3224},{"id":3058,"body":3225},[3226],{"url":3227,"_uid":3228,"image":3229,"component":1221,"copyright_details":3233},{"id":7,"url":7,"linktype":1215,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":3230,"alt":3231,"name":7,"focus":48,"title":3231,"filename":3232,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":727,"content":3235},[3236],{"text":3237,"type":731},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":770,"attrs":3239,"content":3240},{"level":1286},[3241],{"text":3114,"type":731},{"type":727,"content":3243},[3244],{"text":3245,"type":731},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":770,"attrs":3247,"content":3248},{"level":772},[3249],{"text":3250,"type":731},"Keep On Jabbing",{"type":727,"content":3252},[3253],{"text":3254,"type":731},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":727,"content":3256},[3257,3258,3262],{"text":1697,"type":731},{"text":1185,"type":731,"marks":3259},[3260],{"type":754,"attrs":3261},{"href":1702,"uuid":48,"anchor":48,"target":757,"linktype":13},{"text":2035,"type":731},{"type":727,"content":3264},[3265],{"text":2922,"type":731},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3267,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3272,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3268,"component":118,"meta_info":3269,"meta_title":7,"block_image":3270,"cover_image":3271,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":3276,"title":3277,"plugin":43,"description":3278},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":3280,"alt":2949,"name":7,"focus":48,"title":2949,"filename":3281,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1734],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1333,"created_at":3290,"published_at":3291,"updated_at":3292,"id":3293,"uuid":3294,"content":3295,"slug":1333,"full_slug":3316,"sort_by_date":48,"position":446,"tag_list":3317,"is_startpage":9,"parent_id":3318,"meta_data":48,"group_id":3319,"first_published_at":3320,"release_id":48,"lang":60,"path":7,"alternates":3321,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3296,"component":3297,"meta_info":3298,"custom_content_list":3300},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3299,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3301,3306,3311],{"_uid":3302,"label":3303,"value":3304,"dev_id":3305,"component":731},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3307,"label":3308,"value":3309,"dev_id":3310,"component":731},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3312,"label":3313,"value":3314,"dev_id":3315,"component":731},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353485991]