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Uppercuts are most powerful when thrown in a vertical scooping motion on a bent-over opponent (think: catching someone under the jaw), but they can also be effective from other angles. Uppercuts can also be thrown to land on a target that is more upright, like the FightCamp punching bag.","What Is an Uppercut Punch?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"41c98b75-54e6-4185-bb97-87cd2c825637","To throw a lead uppercut punch, follow these steps:\n- Start in a neutral stance with your weight evenly distributed\n- Slip forward to transfer weight onto your lead leg\n- This will enable you to pre-load the punch\n- Consider throwing a setup punch (like a Cross) or just cheat over to that position with the slip\n- Bring your lead hand slightly off your face, dropping it slightly so your elbow is just above hip-height\n- Remember to use your legs and core to generate momentum through your hips and land your punch vertically with your elbow directly below your fist\n- Exhale and pivot your lead foot as you throw your punch to help open your hips and generate maximum power","How do you throw a lead uppercut punch?",{"_uid":676,"answer":677,"question":678,"component":670},"708c1de7-b7ec-4144-a643-d7d863bd6add","To throw a rear uppercut punch, follow these steps:\n- Start in your neutral stance\n- You do not have to transfer any weight from your neutral stance to throw a Rear Uppercut\n- Bend your knees and open your rear hand off your face\n- Engage your core and twist your torso to generate power\n- Think of twisting your core in the same motion as you would if swinging a baseball bat\n- Throw your punch with your rear hand, and land it vertically on your target with your rear elbow directly below your fist","How do you throw a rear uppercut punch?",{"_uid":680,"answer":681,"question":682,"component":670},"1664965b-08a6-41ea-b4ba-2b89b3f8ea84","Uppercuts are most effective when they are fast and powerful. To add a whip-like motion to your Uppercut and maximize power, open your arm up a little bit wider at the start of the motion. As you generate force through your torso and drive up, engage your bicep and close that angle to about 90 degrees. The uppercut is a sneaky punch. Be sure to never drop your hand past your hips, so your opponent is not able to time it.","How can I get the most power from an uppercut punch?",{"_uid":684,"answer":685,"question":686,"component":670},"9ef73d1f-75d9-4cd2-aa86-55687e1e7914","When boxing against an opponent or training on a heavy bag, you will very often have to throw the Uppercut at a sharp upwards angle. To land a solid Lead Uppercut on a heavy bag or upright opponent, follow these steps:\n- Transfer your weight to your lead side\n- Generate power by shifting your weight from your lead leg to your rear leg\n- Pivot your lead foot to open your hips and maximize weight transfer\n- As you transfer your weight, open your punching hand slightly and land your punch with your knuckles and palm facing up\n- Envision the bag as an opponent, and aim for the spot under the chin","How can I land an uppercut punch on an opponent or heavy bag?",{"_uid":688,"answer":689,"question":690,"component":670},"9ddb65ed-5f04-47b7-9d49-39543cedb28d","FightCamp Co-Founder & Trainer Tommy Duquette warns that scooping Uppercuts too low below the waist or throwing them as arm punches can render your Uppercut woefully ineffective. “You won’t generate much power by just using the muscles in your arms,” he explains. “Properly thrown punches are compound full-body motions that engage the legs, the torso, and the upper body to generate maximum power.”","What are some beginner mistakes to avoid when throwing uppercuts?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":692,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":55,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":720,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":717,"alt":707,"name":7,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":731,"content":732},"doc",[733,751,765,771,791,802,808,820,876,882,892,942,948,951,957,967,971,1003,1008,1026,1031,1043],{"type":734,"content":735},"paragraph",[736,739,747,749],{"text":737,"type":738},"The great Mike Tyson was known for dominating the boxing ring by punishing his opponents with a devastating uppercut. In this article, we’ll cover how to properly throw the Lead and Rear Uppercut punches (punches 5 and 6 in the punch count number system), tips for ","text",{"text":740,"type":738,"marks":741},"maximizing your punch power",[742],{"type":743,"attrs":744},"link",{"href":745,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/3-exercises-to-increase-punching-power-no-equipment-needed/","_blank",{"text":748,"type":738},", and common beginner mistakes to avoid. Then, we will discuss different ways to hit and train your Uppercut punches depending on your target.",{"type":750},"hard_break",{"type":752,"attrs":753},"blok",{"id":754,"body":755},"82207c11-c0df-4ee0-9542-d11a84d98f6b",[756],{"_uid":757,"link":758,"image":760,"title":762,"component":764},"i-40c4c99a-0799-42fd-9797-951228ca318d",{"id":7,"url":759,"linktype":13,"fieldtype":14,"cached_url":759},"https://youtu.be/KcagWYVfvBg",{"id":761,"alt":762,"name":7,"focus":48,"title":762,"filename":763,"copyright":7,"fieldtype":50},3665775,"How To Throw A Proper Rear And Lead Uppercut | Slow Mo Boxing Tutorial","https://a.storyblok.com/f/115220/1244x700/7bc03384a7/how-to-throw-a-proper-rear-and-lead-uppercut-slow-mo-boxing-tutorial.png","image_video_link",{"type":766,"attrs":767,"content":769},"heading",{"level":768},2,[770],{"text":669,"type":738},{"type":734,"content":772},[773,775,781,783,789],{"text":774,"type":738},"The ",{"text":776,"type":738,"marks":777},"Uppercut",[778],{"type":743,"attrs":779},{"href":780,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch/",{"text":782,"type":738}," is a short-range power punch that travels in a vertical line towards your target. Uppercuts are most powerful when thrown in a vertical scooping motion on a bent-over opponent (think: catching someone under the jaw), but they can also be effective from other angles. Uppercuts can also be thrown to land on a target that is more upright, like the ",{"text":784,"type":738,"marks":785},"FightCamp punching bag",[786],{"type":743,"attrs":787},{"href":788,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":790,"type":738},".",{"type":734,"content":792},[793,795,801],{"text":794,"type":738},"The first thing you’ll notice about Uppercuts is that their mechanics are very similar to ",{"text":796,"type":738,"marks":797},"Hooks",[798],{"type":743,"attrs":799},{"href":800,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch/",{"text":790,"type":738},{"type":766,"attrs":803,"content":804},{"level":768},[805,807],{"text":806,"type":738},"How To Throw A Lead Uppercut",{"type":750},{"type":752,"attrs":809},{"id":810,"body":811},"e9de4390-89ab-4ddc-90e1-4dc157245465",[812],{"_uid":813,"image":814,"component":818,"copyright_details":819},"i-0d50bacc-84a7-4b53-af34-59baa21a2032",{"id":815,"alt":816,"name":7,"focus":48,"title":816,"filename":817,"copyright":7,"fieldtype":50},3665764,"Boxing Lead Uppercut Punch","https://a.storyblok.com/f/115220/1380x700/046fd1aa07/lead_uppercut_punch.png","content_image",[],{"type":821,"content":822},"bullet_list",[823,830,856,870],{"type":824,"content":825},"list_item",[826],{"type":734,"content":827},[828],{"text":829,"type":738},"Start in a neutral stance with your weight evenly distributed",{"type":824,"content":831},[832,836],{"type":734,"content":833},[834],{"text":835,"type":738},"Slip forward to transfer weight onto your lead leg",{"type":821,"content":837},[838,844],{"type":824,"content":839},[840],{"type":734,"content":841},[842],{"text":843,"type":738},"This will enable you to pre-load the punch",{"type":824,"content":845},[846],{"type":734,"content":847},[848,850],{"text":849,"type":738},"Consider throwing a setup punch (like a Cross) or just cheat over to that position with the ",{"text":851,"type":738,"marks":852},"slip",[853],{"type":743,"attrs":854},{"href":855,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"type":824,"content":857},[858,862],{"type":734,"content":859},[860],{"text":861,"type":738},"Bring your lead hand slightly off your face, dropping it slightly so your elbow is just above hip-height",{"type":821,"content":863},[864],{"type":824,"content":865},[866],{"type":734,"content":867},[868],{"text":869,"type":738},"Remember to use your legs and core to generate momentum through your hips and land your punch vertically with your elbow directly below your fist",{"type":824,"content":871},[872],{"type":734,"content":873},[874],{"text":875,"type":738},"Exhale and pivot your lead foot as you throw your punch to help open your hips and generate maximum power",{"type":766,"attrs":877,"content":878},{"level":768},[879,881],{"text":880,"type":738},"How To Throw A Rear Uppercut",{"type":750},{"type":752,"attrs":883},{"id":810,"body":884},[885],{"_uid":886,"image":887,"component":818,"copyright_details":891},"i-925dba11-69f9-478a-8734-0c788abca879",{"id":888,"alt":889,"name":7,"focus":48,"title":889,"filename":890,"copyright":7,"fieldtype":50},3665766,"Boxing Rear Uppercut Punch","https://a.storyblok.com/f/115220/1380x700/179c62b28c/rear_uppercut_punch.png",[],{"type":821,"content":893},[894,908,914,936],{"type":824,"content":895},[896,900],{"type":734,"content":897},[898],{"text":899,"type":738},"Start in your neutral stance ",{"type":821,"content":901},[902],{"type":824,"content":903},[904],{"type":734,"content":905},[906],{"text":907,"type":738},"You do not have to transfer any weight from your neutral stance to throw a Rear Uppercut",{"type":824,"content":909},[910],{"type":734,"content":911},[912],{"text":913,"type":738},"Bend your knees and open your rear hand off your face",{"type":824,"content":915},[916,920],{"type":734,"content":917},[918],{"text":919,"type":738},"Engage your core and twist your torso to generate power",{"type":821,"content":921},[922],{"type":824,"content":923},[924],{"type":734,"content":925},[926,928,934],{"text":927,"type":738},"Think of twisting your ",{"text":929,"type":738,"marks":930},"core",[931],{"type":743,"attrs":932},{"href":933,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout",{"text":935,"type":738}," in the same motion as you would if swinging a baseball bat",{"type":824,"content":937},[938],{"type":734,"content":939},[940],{"text":941,"type":738},"Throw your punch with your rear hand, and land it vertically on your target with your rear elbow directly below your fist",{"type":766,"attrs":943,"content":945},{"level":944},3,[946],{"text":947,"type":738},"Pro Tip",{"type":734,"content":949},[950],{"text":681,"type":738},{"type":766,"attrs":952,"content":953},{"level":768},[954,956],{"text":955,"type":738},"How To Land Uppercuts On An Upright Opponent Or Heavy Bag",{"type":750},{"type":752,"attrs":958},{"id":810,"body":959},[960],{"_uid":961,"image":962,"component":818,"copyright_details":966},"i-b98773f5-f1cd-4bd3-a782-1f5a72cc2523",{"id":963,"alt":964,"name":7,"focus":48,"title":964,"filename":965,"copyright":7,"fieldtype":50},3665768,"How To Land An Uppercut On a Punching Bag","https://a.storyblok.com/f/115220/1380x700/04c3bee72a/uppercut_punch_steps.png",[],{"type":734,"content":968},[969],{"text":970,"type":738},"When boxing against an opponent or training on a heavy bag, you will very often have to throw the Uppercut at a sharp upwards angle. To land a solid Lead Uppercut on a heavy bag or upright opponent, follow these steps:",{"type":821,"content":972},[973,979,985,991,997],{"type":824,"content":974},[975],{"type":734,"content":976},[977],{"text":978,"type":738},"Transfer your weight to your lead side",{"type":824,"content":980},[981],{"type":734,"content":982},[983],{"text":984,"type":738},"Generate power by shifting your weight from your lead leg to your rear leg",{"type":824,"content":986},[987],{"type":734,"content":988},[989],{"text":990,"type":738},"Pivot your lead foot to open your hips and maximize weight transfer",{"type":824,"content":992},[993],{"type":734,"content":994},[995],{"text":996,"type":738},"As you transfer your weight, open your punching hand slightly and land your punch with your knuckles and palm facing up ",{"type":824,"content":998},[999],{"type":734,"content":1000},[1001],{"text":1002,"type":738},"Envision the bag as an opponent, and aim for the spot under the chin",{"type":766,"attrs":1004,"content":1005},{"level":768},[1006],{"text":1007,"type":738},"Beginner Mistakes To Avoid When Throwing Uppercuts",{"type":734,"content":1009},[1010,1016,1018,1024],{"text":1011,"type":738,"marks":1012},"FightCamp",[1013],{"type":743,"attrs":1014},{"href":1015,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1017,"type":738}," Co-Founder & Trainer Tommy Duquette warns that scooping Uppercuts too low below the waist or throwing them as arm punches can render your Uppercut woefully ineffective. “You won’t generate much power by just using the muscles in your arms,” he explains. “Properly thrown punches are compound full-body motions that engage the legs, the torso, and the upper body to generate maximum ",{"text":1019,"type":738,"marks":1020},"power",[1021],{"type":743,"attrs":1022},{"href":1023,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-power-without-boxing-equipment",{"text":1025,"type":738},".”",{"type":766,"attrs":1027,"content":1028},{"level":768},[1029],{"text":1030,"type":738},"Practice, Practice, Practice!",{"type":734,"content":1032},[1033,1035,1041],{"text":1034,"type":738},"Practice your Uppercut punches slowly in the mirror, while ",{"text":1036,"type":738,"marks":1037},"shadowboxing",[1038],{"type":743,"attrs":1039},{"href":1040,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1042,"type":738},", and during your regular heavy bag training. You can also record yourself training and watch the videos in slow motion to look out for any errors that you are able to self-correct. With consistent practice, you will develop the muscle memory that will make sharp, powerful Uppercuts feel like second nature.",{"type":734,"content":1044},[1045,1047,1052,1054,1060,1062,1068,1070,1076,1078,1084],{"text":1046,"type":738},"For more technique tutorials and ",{"text":1048,"type":738,"marks":1049},"at-home boxing training",[1050],{"type":743,"attrs":1051},{"href":1015,"uuid":48,"anchor":48,"target":746,"linktype":13},{"text":1053,"type":738},", check out our ",{"text":1055,"type":738,"marks":1056},"YouTube Channel",[1057],{"type":743,"attrs":1058},{"href":1059,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://bit.ly/3oYefXf",{"text":1061,"type":738}," and ",{"text":1063,"type":738,"marks":1064},"Blog",[1065],{"type":743,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1069,"type":738},". Download the FREE ",{"text":1071,"type":738,"marks":1072},"FightCamp App",[1073],{"type":743,"attrs":1074},{"href":1075,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1077,"type":738}," to start your first workout, and if you have any questions about these punches or anything in general about boxing and kickboxing don’t hesitate to reach out to Tommy and the other FightCamp Trainers in the ",{"text":1079,"type":738,"marks":1080},"FightCamp Community",[1081],{"type":743,"attrs":1082},{"href":1083,"uuid":48,"anchor":48,"target":746,"linktype":13},"https://www.facebook.com/groups/542530602799015",{"text":790,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1086,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1091,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1087,"component":118,"meta_info":1088,"meta_title":7,"block_image":1089,"cover_image":1090,"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},[],[],"2022-02-25 00:00","article",{"_uid":1096,"title":657,"plugin":43,"description":1097},"edfadf28-27ef-4bc7-b7fa-5c53acd1208d","Take your boxing training to the next level with this guide for throwing proper lead and rear uppercut punches.",{"id":1099,"alt":657,"name":7,"focus":48,"title":657,"filename":1100,"copyright":7,"fieldtype":50},3665762,"https://a.storyblok.com/f/115220/2400x990/4ca2842a5a/how-to-throw-boxing-rear-lead-uppercut-punches.png",[],"how-to-throw-boxing-rear-lead-uppercut-punches","blogs/how-to-throw-boxing-rear-lead-uppercut-punches",-3500,[1106,1107],"featured","home-trending",60887917,"30086844-57fe-4d8c-b341-ea908fda289a","2022-02-25T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1114],[1115,1405,1828,2050,2325,2563],{"name":1116,"created_at":1117,"published_at":1118,"updated_at":1119,"id":1120,"uuid":1121,"content":1122,"slug":1398,"full_slug":1399,"sort_by_date":48,"position":1400,"tag_list":1401,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":1402,"first_published_at":1403,"release_id":48,"lang":60,"path":1111,"alternates":1404,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1123,"faqs":1124,"title":1116,"topic":1141,"author":1156,"content":1157,"category":1379,"schedule":1387,"component":1094,"meta_info":1388,"cover_image":1392,"description":1396,"contributors":1397},"0970fa5a-5687-49ba-9c33-b7285372264c",[1125,1129,1133,1137],{"_uid":1126,"answer":1127,"question":1128,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1130,"answer":1131,"question":1132,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1134,"answer":1135,"question":1136,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1138,"answer":1139,"question":1140,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1142,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1154,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1155,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1143,"component":39,"meta_info":1151,"block_image":1152,"cover_image":1153,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1144,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1149,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1145,"component":118,"meta_info":1146,"meta_title":7,"block_image":1147,"cover_image":1148,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":731,"content":1158},[1159,1164,1184,1189,1194,1198,1230,1234,1239,1249,1269,1273,1278,1282,1308,1312,1338,1342,1347,1359,1364,1375],{"type":766,"attrs":1160,"content":1161},{"level":768},[1162],{"text":1163,"type":738},"How to Get Better Head Movement in Boxing",{"type":734,"content":1165},[1166,1168,1175,1177,1182],{"text":1167,"type":738},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1169,"type":738,"marks":1170},"movements",[1171],{"type":743,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"custom":1174,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1176,"type":738}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1178,"type":738,"marks":1179},"employ",[1180],{"type":1181},"italic",{"text":1183,"type":738}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":766,"attrs":1185,"content":1186},{"level":768},[1187],{"text":1188,"type":738},"3 Boxing Head Movement Drills",{"type":766,"attrs":1190,"content":1191},{"level":944},[1192],{"text":1193,"type":738},"The 5 Point Pivot Drill",{"type":734,"content":1195},[1196],{"text":1197,"type":738},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":821,"content":1199},[1200,1206,1212,1218,1224],{"type":824,"content":1201},[1202],{"type":734,"content":1203},[1204],{"text":1205,"type":738},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":824,"content":1207},[1208],{"type":734,"content":1209},[1210],{"text":1211,"type":738},"Weave under to the other side (to avoid hooks)",{"type":824,"content":1213},[1214],{"type":734,"content":1215},[1216],{"text":1217,"type":738},"Pull back/sway (good for avoiding uppercuts)",{"type":824,"content":1219},[1220],{"type":734,"content":1221},[1222],{"text":1223,"type":738},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":824,"content":1225},[1226],{"type":734,"content":1227},[1228],{"text":1229,"type":738},"Throw a punch (it's important that defense and offense are fluid) ",{"type":734,"content":1231},[1232],{"text":1233,"type":738},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":766,"attrs":1235,"content":1236},{"level":944},[1237],{"text":1238,"type":738},"Frame and Shoot Drill",{"type":734,"content":1240},[1241,1243,1247],{"text":1242,"type":738},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1244,"type":738,"marks":1245},"will",[1246],{"type":1181},{"text":1248,"type":738}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":821,"content":1250},[1251,1257,1263],{"type":824,"content":1252},[1253],{"type":734,"content":1254},[1255],{"text":1256,"type":738},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":824,"content":1258},[1259],{"type":734,"content":1260},[1261],{"text":1262,"type":738},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":824,"content":1264},[1265],{"type":734,"content":1266},[1267],{"text":1268,"type":738},"Once you know what feels best, throw a punch from that position. ",{"type":734,"content":1270},[1271],{"text":1272,"type":738},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":766,"attrs":1274,"content":1275},{"level":944},[1276],{"text":1277,"type":738},"The Line Drill",{"type":734,"content":1279},[1280],{"text":1281,"type":738},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":821,"content":1283},[1284,1290,1296,1302],{"type":824,"content":1285},[1286],{"type":734,"content":1287},[1288],{"text":1289,"type":738},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":824,"content":1291},[1292],{"type":734,"content":1293},[1294],{"text":1295,"type":738}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":824,"content":1297},[1298],{"type":734,"content":1299},[1300],{"text":1301,"type":738},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":824,"content":1303},[1304],{"type":734,"content":1305},[1306],{"text":1307,"type":738},"Repeat step 1",{"type":734,"content":1309},[1310],{"text":1311,"type":738},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":821,"content":1313},[1314,1320,1326,1332],{"type":824,"content":1315},[1316],{"type":734,"content":1317},[1318],{"text":1319,"type":738},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":824,"content":1321},[1322],{"type":734,"content":1323},[1324],{"text":1325,"type":738},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":824,"content":1327},[1328],{"type":734,"content":1329},[1330],{"text":1331,"type":738},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":824,"content":1333},[1334],{"type":734,"content":1335},[1336],{"text":1337,"type":738},"Return to neutral and repeat the sequence",{"type":734,"content":1339},[1340],{"text":1341,"type":738},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":766,"attrs":1343,"content":1344},{"level":768},[1345],{"text":1346,"type":738},"Keep Your Head Moving",{"type":734,"content":1348},[1349,1351,1357],{"text":1350,"type":738},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1169,"type":738,"marks":1352},[1353],{"type":743,"attrs":1354},{"href":1355,"uuid":48,"anchor":48,"custom":1356,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1358,"type":738}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":766,"attrs":1360,"content":1361},{"level":768},[1362],{"text":1363,"type":738},"Train Like a Fighter",{"type":734,"content":1365},[1366,1368,1373],{"text":1367,"type":738},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1011,"type":738,"marks":1369},[1370],{"type":743,"attrs":1371},{"href":788,"uuid":48,"anchor":48,"custom":1372,"target":746,"linktype":13},{},{"text":1374,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":1376},[1377],{"text":1378,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1380,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1381,"component":118,"meta_info":1382,"meta_title":7,"block_image":1383,"cover_image":1384,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1389,"title":1390,"plugin":43,"description":1391},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1393,"alt":1394,"name":7,"focus":7,"title":1394,"filename":1395,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1106],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1406,"created_at":1407,"published_at":1408,"updated_at":1409,"id":1410,"uuid":1411,"content":1412,"slug":1821,"full_slug":1822,"sort_by_date":48,"position":1823,"tag_list":1824,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":1825,"first_published_at":1826,"release_id":48,"lang":60,"path":1111,"alternates":1827,"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":1413,"faqs":1414,"title":1406,"topic":1435,"author":1450,"content":1451,"category":1805,"schedule":1813,"component":1094,"meta_info":1814,"cover_image":1817,"description":1816,"contributors":1820},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1415,1419,1423,1427,1431],{"_uid":1416,"answer":1417,"question":1418,"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":1420,"answer":1421,"question":1422,"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":1424,"answer":1425,"question":1426,"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":1428,"answer":1429,"question":1430,"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":1432,"answer":1433,"question":1434,"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":1436,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1448,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1437,"component":39,"meta_info":1445,"block_image":1446,"cover_image":1447,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1438,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1439,"component":118,"meta_info":1440,"meta_title":7,"block_image":1441,"cover_image":1442,"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":731,"content":1452},[1453,1457,1460,1472,1477,1482,1547,1552,1578,1583,1587,1592,1600,1613,1618,1629,1634,1645,1650,1661,1666,1678,1683,1694,1699,1719,1724,1729,1749,1754,1773,1778,1791,1795],{"type":734,"content":1454},[1455],{"text":1456,"type":738},"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":734,"content":1458},[1459],{"text":1417,"type":738},{"type":752,"attrs":1461},{"id":1462,"body":1463},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1464],{"_uid":1465,"link":1466,"image":1468,"title":1470,"component":764},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1467,"linktype":13,"fieldtype":14,"cached_url":1467},"https://pin.it/2zdpNMs",{"id":1469,"alt":1470,"name":7,"focus":48,"title":1470,"filename":1471,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":766,"attrs":1473,"content":1474},{"level":768},[1475],{"text":1476,"type":738},"Top Rock Step-By-Step",{"type":766,"attrs":1478,"content":1479},{"level":944},[1480],{"text":1481,"type":738},"The Feet",{"type":821,"content":1483},[1484,1490,1510,1516,1535,1541],{"type":824,"content":1485},[1486],{"type":734,"content":1487},[1488],{"text":1489,"type":738},"Begin by starting in an athletic stance on the balls of your feet",{"type":824,"content":1491},[1492,1496],{"type":734,"content":1493},[1494],{"text":1495,"type":738},"To start, being by doing a “step out”",{"type":821,"content":1497},[1498,1504],{"type":824,"content":1499},[1500],{"type":734,"content":1501},[1502],{"text":1503,"type":738},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":824,"content":1505},[1506],{"type":734,"content":1507},[1508],{"text":1509,"type":738},"Pause for a half-second",{"type":824,"content":1511},[1512],{"type":734,"content":1513},[1514],{"text":1515,"type":738},"Return to the starting stance by performing a slight hop backward",{"type":824,"content":1517},[1518,1522],{"type":734,"content":1519},[1520],{"text":1521,"type":738},"Once returned, perform the opposite foot “step out”",{"type":821,"content":1523},[1524,1530],{"type":824,"content":1525},[1526],{"type":734,"content":1527},[1528],{"text":1529,"type":738},"Make sure the step out is in front of the opposite foot and crosses over",{"type":824,"content":1531},[1532],{"type":734,"content":1533},[1534],{"text":1509,"type":738},{"type":824,"content":1536},[1537],{"type":734,"content":1538},[1539],{"text":1540,"type":738},"Hop back to the starting position",{"type":824,"content":1542},[1543],{"type":734,"content":1544},[1545],{"text":1546,"type":738},"Continue Top Rocking for the remainder of the set",{"type":766,"attrs":1548,"content":1549},{"level":944},[1550],{"text":1551,"type":738},"The Arms",{"type":821,"content":1553},[1554,1560,1566,1572],{"type":824,"content":1555},[1556],{"type":734,"content":1557},[1558],{"text":1559,"type":738},"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":824,"content":1561},[1562],{"type":734,"content":1563},[1564],{"text":1565,"type":738},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":824,"content":1567},[1568],{"type":734,"content":1569},[1570],{"text":1571,"type":738},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":824,"content":1573},[1574],{"type":734,"content":1575},[1576],{"text":1577,"type":738},"Continue using this arm motion to help with rhythm and balance",{"type":766,"attrs":1579,"content":1580},{"level":768},[1581],{"text":1582,"type":738},"Movement Key Points",{"type":734,"content":1584},[1585],{"text":1586,"type":738},"Here are some key things to focus on while performing the Top Rock:",{"type":766,"attrs":1588,"content":1589},{"level":944},[1590],{"text":1591,"type":738},"Start by swinging your arms",{"type":821,"content":1593},[1594],{"type":824,"content":1595},[1596],{"type":734,"content":1597},[1598],{"text":1599,"type":738},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":752,"attrs":1601},{"id":1602,"body":1603},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1604],{"url":1605,"_uid":1607,"image":1608,"component":818,"copyright_details":1612},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1609,"alt":1610,"name":7,"focus":48,"title":1610,"filename":1611,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":766,"attrs":1614,"content":1615},{"level":944},[1616],{"text":1617,"type":738},"On each hop back, your arms should cross in front of your chest",{"type":752,"attrs":1619},{"id":1602,"body":1620},[1621],{"url":1622,"_uid":1623,"image":1624,"component":818,"copyright_details":1628},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1625,"alt":1626,"name":7,"focus":48,"title":1626,"filename":1627,"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":766,"attrs":1630,"content":1631},{"level":944},[1632],{"text":1633,"type":738},"One foot should cross at a time",{"type":752,"attrs":1635},{"id":1602,"body":1636},[1637],{"url":1638,"_uid":1639,"image":1640,"component":818,"copyright_details":1644},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1641,"alt":1642,"name":7,"focus":48,"title":1642,"filename":1643,"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":766,"attrs":1646,"content":1647},{"level":944},[1648],{"text":1649,"type":738},"Perform the movement by staying on the balls of your feet",{"type":752,"attrs":1651},{"id":1602,"body":1652},[1653],{"url":1654,"_uid":1655,"image":1656,"component":818,"copyright_details":1660},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1657,"alt":1658,"name":7,"focus":48,"title":1658,"filename":1659,"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":766,"attrs":1662,"content":1663},{"level":944},[1664],{"text":1665,"type":738},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":752,"attrs":1667},{"id":1668,"body":1669},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1670],{"url":1671,"_uid":1672,"image":1673,"component":818,"copyright_details":1677},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1674,"alt":1675,"name":7,"focus":48,"title":1675,"filename":1676,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":766,"attrs":1679,"content":1680},{"level":944},[1681],{"text":1682,"type":738},"Stay loose and have fun!",{"type":752,"attrs":1684},{"id":1602,"body":1685},[1686],{"url":1687,"_uid":1688,"image":1689,"component":818,"copyright_details":1693},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1690,"alt":1691,"name":7,"focus":48,"title":1691,"filename":1692,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":766,"attrs":1695,"content":1696},{"level":768},[1697],{"text":1698,"type":738},"Muscles Used",{"type":821,"content":1700},[1701,1707,1713],{"type":824,"content":1702},[1703],{"type":734,"content":1704},[1705],{"text":1706,"type":738},"Deltoids",{"type":824,"content":1708},[1709],{"type":734,"content":1710},[1711],{"text":1712,"type":738},"Core",{"type":824,"content":1714},[1715],{"type":734,"content":1716},[1717],{"text":1718,"type":738},"Calves",{"type":766,"attrs":1720,"content":1721},{"level":768},[1722],{"text":1723,"type":738},"Application",{"type":766,"attrs":1725,"content":1726},{"level":944},[1727],{"text":1728,"type":738},"For Sets",{"type":821,"content":1730},[1731,1737,1743],{"type":824,"content":1732},[1733],{"type":734,"content":1734},[1735],{"text":1736,"type":738},"Perform 3-6 sets",{"type":824,"content":1738},[1739],{"type":734,"content":1740},[1741],{"text":1742,"type":738},"12-20 repetitions each way",{"type":824,"content":1744},[1745],{"type":734,"content":1746},[1747],{"text":1748,"type":738},"Rest 30-45 seconds between sets",{"type":766,"attrs":1750,"content":1751},{"level":944},[1752],{"text":1753,"type":738},"For Time",{"type":821,"content":1755},[1756,1761,1767],{"type":824,"content":1757},[1758],{"type":734,"content":1759},[1760],{"text":1736,"type":738},{"type":824,"content":1762},[1763],{"type":734,"content":1764},[1765],{"text":1766,"type":738},"Perform for 30-90 seconds",{"type":824,"content":1768},[1769],{"type":734,"content":1770},[1771],{"text":1772,"type":738},"Rest 45-60 seconds between sets",{"type":766,"attrs":1774,"content":1775},{"level":768},[1776],{"text":1777,"type":738},"Dance Moves For Boxers",{"type":734,"content":1779},[1780,1782,1789],{"text":1781,"type":738},"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":1783,"type":738,"marks":1784},"Flo Master",[1785],{"type":743,"attrs":1786},{"href":1787,"uuid":48,"anchor":48,"custom":1788,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1790,"type":738},". ",{"type":766,"attrs":1792,"content":1793},{"level":768},[1794],{"text":1363,"type":738},{"type":734,"content":1796},[1797,1798,1803],{"text":1367,"type":738},{"text":1011,"type":738,"marks":1799},[1800],{"type":743,"attrs":1801},{"href":788,"uuid":48,"anchor":48,"custom":1802,"target":746,"linktype":13},{},{"text":1804,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1806,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1811,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1812,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1807,"component":118,"meta_info":1808,"meta_title":7,"block_image":1809,"cover_image":1810,"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":1815,"title":1406,"plugin":43,"description":1816},"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":1818,"alt":1406,"name":7,"focus":48,"title":1406,"filename":1819,"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,[1106],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1829,"created_at":1830,"published_at":1831,"updated_at":1832,"id":1833,"uuid":1834,"content":1835,"slug":2044,"full_slug":2045,"sort_by_date":48,"position":2046,"tag_list":2047,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2048,"first_published_at":1831,"release_id":48,"lang":60,"path":1111,"alternates":2049,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1836,"faqs":1837,"title":1829,"topic":1854,"author":1869,"content":1870,"category":2025,"schedule":2033,"component":1094,"meta_info":2034,"cover_image":2038,"description":2042,"contributors":2043},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1838,1842,1846,1850],{"_uid":1839,"answer":1840,"question":1841,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1843,"answer":1844,"question":1845,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1847,"answer":1848,"question":1849,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1851,"answer":1852,"question":1853,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1855,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1867,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1856,"component":39,"meta_info":1864,"block_image":1865,"cover_image":1866,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1857,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1862,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1858,"component":118,"meta_info":1859,"meta_title":7,"block_image":1860,"cover_image":1861,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":731,"content":1871},[1872,1876,1891,1895,1900,1903,1908,1913,1917,1922,1926,1931,1935,1940,1944,1949,1963,1967,1971,1975,1979,1984,1988,2002,2006,2010,2021],{"type":734,"content":1873},[1874],{"text":1875,"type":738},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":734,"content":1877},[1878,1880,1889],{"text":1879,"type":738},"Running for boxers is a critical element of ",{"text":1881,"type":738,"marks":1882},"roadwork drills",[1883,1887],{"type":743,"attrs":1884},{"href":1885,"uuid":48,"anchor":48,"custom":1886,"target":746,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1888},"underline",{"text":1890,"type":738}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":734,"content":1892},[1893],{"text":1894,"type":738},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":766,"attrs":1896,"content":1897},{"level":768},[1898],{"text":1899,"type":738},"Is Running Good for Boxing?",{"type":734,"content":1901},[1902],{"text":1840,"type":738},{"type":766,"attrs":1904,"content":1905},{"level":768},[1906],{"text":1907,"type":738},"Benefits of Running for Boxers",{"type":766,"attrs":1909,"content":1910},{"level":944},[1911],{"text":1912,"type":738},"Builds Endurance & Stamina",{"type":734,"content":1914},[1915],{"text":1916,"type":738},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":766,"attrs":1918,"content":1919},{"level":944},[1920],{"text":1921,"type":738},"Improves Cardiovascular System",{"type":734,"content":1923},[1924],{"text":1925,"type":738},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":766,"attrs":1927,"content":1928},{"level":944},[1929],{"text":1930,"type":738},"Strengthens Lower Body",{"type":734,"content":1932},[1933],{"text":1934,"type":738},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":766,"attrs":1936,"content":1937},{"level":944},[1938],{"text":1939,"type":738},"Teaches Discipline",{"type":734,"content":1941},[1942],{"text":1943,"type":738},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":766,"attrs":1945,"content":1946},{"level":944},[1947],{"text":1948,"type":738},"Enhances Mental Clarity",{"type":734,"content":1950},[1951,1953,1961],{"text":1952,"type":738},"Much like boxing, running can be a form of ",{"text":1954,"type":738,"marks":1955},"meditative movement",[1956,1960],{"type":743,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1888},{"text":1962,"type":738}," that clears your head and focuses your mind.",{"type":766,"attrs":1964,"content":1965},{"level":768},[1966],{"text":1849,"type":738},{"type":734,"content":1968},[1969],{"text":1970,"type":738},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":734,"content":1972},[1973],{"text":1974,"type":738},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":734,"content":1976},[1977],{"text":1978,"type":738},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":766,"attrs":1980,"content":1981},{"level":768},[1982],{"text":1983,"type":738},"How Long Should I Be Running for Boxing?",{"type":734,"content":1985},[1986],{"text":1987,"type":738},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":734,"content":1989},[1990,1992,2000],{"text":1991,"type":738},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1993,"type":738,"marks":1994},"10 minutes of running",[1995,1999],{"type":743,"attrs":1996},{"href":1997,"uuid":48,"anchor":48,"custom":1998,"target":746,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1888},{"text":2001,"type":738}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":734,"content":2003},[2004],{"text":2005,"type":738},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":766,"attrs":2007,"content":2008},{"level":768},[2009],{"text":1363,"type":738},{"type":734,"content":2011},[2012,2013,2019],{"text":1367,"type":738},{"text":1011,"type":738,"marks":2014},[2015,2018],{"type":743,"attrs":2016},{"href":788,"uuid":48,"anchor":48,"custom":2017,"target":746,"linktype":13},{},{"type":1888},{"text":2020,"type":738}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":734,"content":2022},[2023],{"text":2024,"type":738},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2026,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2027,"component":118,"meta_info":2028,"meta_title":7,"block_image":2029,"cover_image":2030,"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":2035,"title":2036,"plugin":43,"description":2037},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2039,"alt":2040,"name":7,"focus":7,"title":2040,"filename":2041,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1106],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2051,"created_at":2052,"published_at":2053,"updated_at":2054,"id":2055,"uuid":2056,"content":2057,"slug":2319,"full_slug":2320,"sort_by_date":48,"position":2321,"tag_list":2322,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2323,"first_published_at":2053,"release_id":48,"lang":60,"path":1111,"alternates":2324,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2058,"faqs":2059,"title":2051,"topic":2080,"author":1156,"content":2095,"category":2300,"schedule":2308,"component":1094,"meta_info":2309,"cover_image":2313,"description":2317,"contributors":2318},"21563324-6383-4226-86da-b9779cd26bde",[2060,2064,2068,2072,2076],{"_uid":2061,"answer":2062,"question":2063,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2065,"answer":2066,"question":2067,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2069,"answer":2070,"question":2071,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2073,"answer":2074,"question":2075,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2077,"answer":2078,"question":2079,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2081,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2093,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2094,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2082,"component":39,"meta_info":2090,"block_image":2091,"cover_image":2092,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2083,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2088,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2084,"component":118,"meta_info":2085,"meta_title":7,"block_image":2086,"cover_image":2087,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2096},[2097,2110,2122,2127,2131,2165,2170,2174,2188,2213,2218,2222,2258,2275,2280,2284,2288,2297],{"type":734,"content":2098},[2099,2101,2108],{"text":2100,"type":738},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2102,"type":738,"marks":2103},"close-range",[2104],{"type":743,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"custom":2107,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2109,"type":738}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":752,"attrs":2111},{"id":2112,"body":2113},"52fa91c7-90bf-43d9-8857-79752817914b",[2114],{"url":2115,"_uid":2116,"image":2117,"component":818,"copyright_details":2121},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2118,"alt":2119,"name":7,"focus":48,"title":2119,"filename":2120,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":766,"attrs":2123,"content":2124},{"level":768},[2125],{"text":2126,"type":738},"Rolling Punch Drill",{"type":734,"content":2128},[2129],{"text":2130,"type":738},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":821,"content":2132},[2133,2139,2145,2151],{"type":824,"content":2134},[2135],{"type":734,"content":2136},[2137],{"text":2138,"type":738},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":824,"content":2140},[2141],{"type":734,"content":2142},[2143],{"text":2144,"type":738},"Bend your knees until your thigh muscles are supporting your weight",{"type":824,"content":2146},[2147],{"type":734,"content":2148},[2149],{"text":2150,"type":738},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":824,"content":2152},[2153,2157],{"type":734,"content":2154},[2155],{"text":2156,"type":738},"Develop a steady rhythm, and then start mixing punches in",{"type":821,"content":2158},[2159],{"type":824,"content":2160},[2161],{"type":734,"content":2162},[2163],{"text":2164,"type":738},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":766,"attrs":2166,"content":2167},{"level":768},[2168],{"text":2169,"type":738},"Danger Close Drill",{"type":734,"content":2171},[2172],{"text":2173,"type":738},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":821,"content":2175},[2176,2182],{"type":824,"content":2177},[2178],{"type":734,"content":2179},[2180],{"text":2181,"type":738},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":824,"content":2183},[2184],{"type":734,"content":2185},[2186],{"text":2187,"type":738},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":734,"content":2189},[2190,2195,2197,2204,2205,2211],{"text":2191,"type":738,"marks":2192},"Key focus:",[2193],{"type":2194},"bold",{"text":2196,"type":738}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2198,"type":738,"marks":2199},"hooks",[2200],{"type":743,"attrs":2201},{"href":2202,"uuid":48,"anchor":48,"custom":2203,"target":746,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1061,"type":738},{"text":2206,"type":738,"marks":2207},"uppercuts",[2208],{"type":743,"attrs":2209},{"href":759,"uuid":48,"anchor":48,"custom":2210,"target":746,"linktype":13},{},{"text":2212,"type":738},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":766,"attrs":2214,"content":2215},{"level":768},[2216],{"text":2217,"type":738},"Rolling Thunder Drill",{"type":734,"content":2219},[2220],{"text":2221,"type":738},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":821,"content":2223},[2224,2238,2252],{"type":824,"content":2225},[2226,2230],{"type":734,"content":2227},[2228],{"text":2229,"type":738},"On a heavy bag, set an interval of your choosing",{"type":821,"content":2231},[2232],{"type":824,"content":2233},[2234],{"type":734,"content":2235},[2236],{"text":2237,"type":738},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":824,"content":2239},[2240,2244],{"type":734,"content":2241},[2242],{"text":2243,"type":738},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":821,"content":2245},[2246],{"type":824,"content":2247},[2248],{"type":734,"content":2249},[2250],{"text":2251,"type":738},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":824,"content":2253},[2254],{"type":734,"content":2255},[2256],{"text":2257,"type":738},"Rest for 1 minute in between each round to recover",{"type":734,"content":2259},[2260,2264,2266,2273],{"text":2261,"type":738,"marks":2262},"Tip",[2263],{"type":2194},{"text":2265,"type":738},": Maintaining a calm and ",{"text":2267,"type":738,"marks":2268},"steady breath",[2269],{"type":743,"attrs":2270},{"href":2271,"uuid":48,"anchor":48,"custom":2272,"target":746,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2274,"type":738}," will help you establish your rhythm.",{"type":766,"attrs":2276,"content":2277},{"level":768},[2278],{"text":2279,"type":738},"Better, Faster, Stronger",{"type":734,"content":2281},[2282],{"text":2283,"type":738},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":766,"attrs":2285,"content":2286},{"level":768},[2287],{"text":1363,"type":738},{"type":734,"content":2289},[2290,2291,2296],{"text":1367,"type":738},{"text":1011,"type":738,"marks":2292},[2293],{"type":743,"attrs":2294},{"href":1075,"uuid":48,"anchor":48,"custom":2295,"target":746,"linktype":13},{},{"text":1374,"type":738},{"type":734,"content":2298},[2299],{"text":2024,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2301,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2306,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2307,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2302,"component":118,"meta_info":2303,"meta_title":7,"block_image":2304,"cover_image":2305,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2310,"title":2311,"plugin":43,"description":2312},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2314,"alt":2315,"name":7,"focus":48,"title":2315,"filename":2316,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1106],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2326,"created_at":2327,"published_at":2328,"updated_at":2329,"id":2330,"uuid":2331,"content":2332,"slug":2556,"full_slug":2557,"sort_by_date":48,"position":2558,"tag_list":2559,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2560,"first_published_at":2561,"release_id":48,"lang":60,"path":1111,"alternates":2562,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2333,"faqs":2334,"title":2326,"topic":2347,"author":2362,"content":2363,"category":2537,"schedule":2545,"component":1094,"meta_info":2546,"cover_image":2550,"description":2554,"contributors":2555},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2335,2339,2343],{"_uid":2336,"answer":2337,"question":2338,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2340,"answer":2341,"question":2342,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2344,"answer":2345,"question":2346,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2348,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2360,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2361,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2349,"component":39,"meta_info":2357,"block_image":2358,"cover_image":2359,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2350,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2355,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2356,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2351,"component":118,"meta_info":2352,"meta_title":7,"block_image":2353,"cover_image":2354,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":2364},[2365,2369,2373,2377,2381,2395,2443,2455,2460,2482,2516,2520,2524,2534],{"type":766,"attrs":2366,"content":2367},{"level":768},[2368],{"text":2338,"type":738},{"type":734,"content":2370},[2371],{"text":2372,"type":738},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":734,"content":2374},[2375],{"text":2376,"type":738},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":766,"attrs":2378,"content":2379},{"level":768},[2380],{"text":2342,"type":738},{"type":734,"content":2382},[2383,2385,2393],{"text":2384,"type":738},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2386,"type":738,"marks":2387},"National Academy of Sports Medicine",[2388,2392],{"type":743,"attrs":2389},{"href":2390,"uuid":48,"anchor":48,"custom":2391,"target":746,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1888},{"text":2394,"type":738}," has a few exercise-related symptoms of overtraining:",{"type":2396,"attrs":2397,"content":2400},"ordered_list",{"order":2398},{"order":2399},1,[2401,2407,2413,2419,2425,2431,2437],{"type":824,"content":2402},[2403],{"type":734,"content":2404},[2405],{"text":2406,"type":738},"A plateau or decline in workout performance or progress",{"type":824,"content":2408},[2409],{"type":734,"content":2410},[2411],{"text":2412,"type":738},"A perception of increased exertion during “normal” or “easy” workouts",{"type":824,"content":2414},[2415],{"type":734,"content":2416},[2417],{"text":2418,"type":738},"Excessive sweating or overheating",{"type":824,"content":2420},[2421],{"type":734,"content":2422},[2423],{"text":2424,"type":738},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":824,"content":2426},[2427],{"type":734,"content":2428},[2429],{"text":2430,"type":738},"A lack of feeling “refreshed” after regular rest and recovery",{"type":824,"content":2432},[2433],{"type":734,"content":2434},[2435],{"text":2436,"type":738},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":824,"content":2438},[2439],{"type":734,"content":2440},[2441],{"text":2442,"type":738},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":734,"content":2444},[2445,2447,2453],{"text":2446,"type":738},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1071,"type":738,"marks":2448},[2449,2452],{"type":743,"attrs":2450},{"href":1015,"uuid":48,"anchor":48,"custom":2451,"target":746,"linktype":13},{},{"type":1888},{"text":2454,"type":738}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":766,"attrs":2456,"content":2457},{"level":768},[2458],{"text":2459,"type":738},"A Day of Rest",{"type":734,"content":2461},[2462,2464,2472,2473,2480],{"text":2463,"type":738},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2465,"type":738,"marks":2466},"Aaron",[2467,2471],{"type":743,"attrs":2468},{"href":2469,"uuid":48,"anchor":48,"custom":2470,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1888},{"text":1061,"type":738},{"text":2474,"type":738,"marks":2475},"Flo",[2476,2479],{"type":743,"attrs":2477},{"href":1787,"uuid":48,"anchor":48,"custom":2478,"target":746,"linktype":13},{},{"type":1888},{"text":2481,"type":738},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":734,"content":2483},[2484,2486,2494,2496,2504,2506,2514],{"text":2485,"type":738},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2487,"type":738,"marks":2488},"researchers",[2489,2493],{"type":743,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"custom":2492,"target":746,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1888},{"text":2495,"type":738}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2497,"type":738,"marks":2498},"FightCamp Trainers",[2499,2503],{"type":743,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"custom":2502,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1888},{"text":2505,"type":738}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2507,"type":738,"marks":2508},"neurological connections",[2509,2513],{"type":743,"attrs":2510},{"href":2511,"uuid":48,"anchor":48,"custom":2512,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1888},{"text":2515,"type":738},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":734,"content":2517},[2518],{"text":2519,"type":738},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":766,"attrs":2521,"content":2522},{"level":768},[2523],{"text":1363,"type":738},{"type":734,"content":2525},[2526,2527,2533],{"text":1367,"type":738},{"text":1011,"type":738,"marks":2528},[2529,2532],{"type":743,"attrs":2530},{"href":788,"uuid":48,"anchor":48,"custom":2531,"target":746,"linktype":13},{},{"type":1888},{"text":2020,"type":738},{"type":734,"content":2535},[2536],{"text":2024,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2538,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2543,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2544,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2539,"component":118,"meta_info":2540,"meta_title":7,"block_image":2541,"cover_image":2542,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2547,"title":2548,"plugin":43,"description":2549},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2551,"alt":2552,"name":7,"focus":7,"title":2552,"filename":2553,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1106],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2564,"created_at":2565,"published_at":2566,"updated_at":2567,"id":2568,"uuid":2569,"content":2570,"slug":2737,"full_slug":2738,"sort_by_date":48,"position":2739,"tag_list":2740,"is_startpage":9,"parent_id":1108,"meta_data":48,"group_id":2741,"first_published_at":2742,"release_id":48,"lang":60,"path":1111,"alternates":2743,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2571,"faqs":2572,"title":2589,"topic":2590,"author":1450,"content":2605,"category":2721,"schedule":2729,"component":1094,"meta_info":2730,"cover_image":2733,"description":2732,"contributors":2736},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2573,2577,2581,2585],{"_uid":2574,"answer":2575,"question":2576,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2578,"answer":2579,"question":2580,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2582,"answer":2583,"question":2584,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2586,"answer":2587,"question":2588,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2591,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2603,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2604,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2592,"component":39,"meta_info":2600,"block_image":2601,"cover_image":2602,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2593,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2598,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2599,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2594,"component":118,"meta_info":2595,"meta_title":7,"block_image":2596,"cover_image":2597,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2606},[2607,2619,2624,2629,2641,2644,2649,2660,2663,2668,2679,2683,2687,2692,2705,2709,2718],{"type":734,"content":2608},[2609,2611,2617],{"text":2610,"type":738},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1036,"type":738,"marks":2612},[2613],{"type":743,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":746,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2618,"type":738}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":766,"attrs":2620,"content":2621},{"level":768},[2622],{"text":2623,"type":738},"Why You Should Practice Shadowboxing With Hand Weights",{"type":766,"attrs":2625,"content":2626},{"level":944},[2627],{"text":2628,"type":738},"1. Speed",{"type":752,"attrs":2630},{"id":2631,"body":2632},"58589914-3cf9-454d-8369-7218c807f59a",[2633],{"url":2634,"_uid":2635,"image":2636,"component":818,"copyright_details":2640},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2637,"alt":2638,"name":7,"focus":48,"title":2638,"filename":2639,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":734,"content":2642},[2643],{"text":2579,"type":738},{"type":766,"attrs":2645,"content":2646},{"level":944},[2647],{"text":2648,"type":738},"2. Arm Endurance",{"type":752,"attrs":2650},{"id":2631,"body":2651},[2652],{"url":2653,"_uid":2654,"image":2655,"component":818,"copyright_details":2659},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2656,"alt":2657,"name":7,"focus":48,"title":2657,"filename":2658,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":734,"content":2661},[2662],{"text":2583,"type":738},{"type":766,"attrs":2664,"content":2665},{"level":944},[2666],{"text":2667,"type":738},"3. Cardiovascular Conditioning",{"type":752,"attrs":2669},{"id":2631,"body":2670},[2671],{"url":2672,"_uid":2673,"image":2674,"component":818,"copyright_details":2678},{"id":7,"url":7,"linktype":1606,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2675,"alt":2676,"name":7,"focus":48,"title":2676,"filename":2677,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":734,"content":2680},[2681],{"text":2682,"type":738},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":734,"content":2684},[2685],{"text":2686,"type":738},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":766,"attrs":2688,"content":2689},{"level":768},[2690],{"text":2691,"type":738},"Amp Up Your Training",{"type":734,"content":2693},[2694,2696,2703],{"text":2695,"type":738},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2697,"type":738,"marks":2698},"FightCamp Facebook Community",[2699],{"type":743,"attrs":2700},{"href":2701,"uuid":48,"anchor":48,"custom":2702,"target":746,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2704,"type":738}," and let me know.",{"type":766,"attrs":2706,"content":2707},{"level":768},[2708],{"text":1363,"type":738},{"type":734,"content":2710},[2711,2712,2717],{"text":1367,"type":738},{"text":1011,"type":738,"marks":2713},[2714],{"type":743,"attrs":2715},{"href":788,"uuid":48,"anchor":48,"custom":2716,"target":746,"linktype":13},{},{"text":1374,"type":738},{"type":734,"content":2719},[2720],{"text":1378,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2723,"component":118,"meta_info":2724,"meta_title":7,"block_image":2725,"cover_image":2726,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2731,"title":2589,"plugin":43,"description":2732},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2734,"alt":2564,"name":7,"focus":48,"title":2564,"filename":2735,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1106],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1094,"created_at":2745,"published_at":2746,"updated_at":2747,"id":2748,"uuid":2749,"content":2750,"slug":1094,"full_slug":2771,"sort_by_date":48,"position":446,"tag_list":2772,"is_startpage":9,"parent_id":2773,"meta_data":48,"group_id":2774,"first_published_at":2775,"release_id":48,"lang":60,"path":7,"alternates":2776,"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":2751,"component":2752,"meta_info":2753,"custom_content_list":2755},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2754,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2756,2761,2766],{"_uid":2757,"label":2758,"value":2759,"dev_id":2760,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2762,"label":2763,"value":2764,"dev_id":2765,"component":738},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2767,"label":2768,"value":2769,"dev_id":2770,"component":738},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353489260]