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Due to their larger proportions, heavyweight boxers need to incorporate some additional training methods to maintain agility, strength, endurance, and flexibility.","What is a heavyweight boxer?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"bba500f7-1836-49b5-83ee-a5c616bec2f0","If you want to become a heavyweight boxer, first you need to meet the weight requirement – or at least be close enough that you can meet it with the right training and diet. Then you need to learn how to train like a heavyweight boxer.","How do you become a heavyweight boxer?",{"_uid":676,"answer":677,"question":678,"component":670},"f999d90b-5540-44b5-93e2-2d6647ed201b","Heavyweight boxers train using a combination of weight exercises, including the ones below, and conditioning exercises. Heavyweight boxing conditioning includes various cross-training methods to build endurance, improve balance, and increase flexibility. Some of the basics of heavyweight boxing conditioning include: Endurance Training, Balance and Agility Training, Balanced Diet Weight Training","How do heavyweight boxers train?",{"_uid":680,"answer":681,"question":682,"component":670},"968b8ee5-c87b-4860-8d57-4cc3dedba8f3","A heavyweight boxer workout consists of all the core drills in any boxing workout with a greater emphasis on strength, agility, and flexibility. Heavyweight boxing training proves that boxing is not all about brute strength. Taller fighters with more body mass need to work harder to stay limber and balanced. It can be more difficult to achieve the stamina necessary to stay in the ring for that next round and that increased muscle mass makes it harder to stay flexible.","What is a heavyweight boxer workout?",{"_uid":684,"answer":685,"question":686,"component":670},"3cf49dbc-6be9-4e24-b352-9c617c672ccf","One of the best ways to increase endurance and stamina is by running. Heavyweight boxers will run 2-6 miles a day, 3-4 times per week when training. Beginners should start with shorter distances at a slower pace. Interval training is excellent for boxers of all levels, and includes alternating 1-minute sprints every 5 or 10 minutes, as well as short hills.","How much do heavyweight boxers run?",{"_uid":688,"answer":689,"question":690,"component":670},"4c796dcc-3214-40f9-89b9-f938ca6193bd","Yes, heavyweight boxers lift weights. Lifting weights is a great asset to boxing training for every weight class, but heavyweights in particular make this a core part of their workout schedule.","Do heavyweight boxers lift weights?",{"_uid":692,"answer":693,"question":694,"component":670},"a3a861af-7b64-49c0-a0d2-7d6bbad06c45","Weight training is a go-to for all professional boxers. It can be even more important for heavyweight boxers to stay competitive in their weight class. Boxers use weight training as a method to increase full-body strength – including exercises for the core, arms, and legs.","What weight training do boxers do?",{"_uid":696,"answer":697,"question":698,"component":670},"9bf13e8a-169a-435a-b501-36a09bbea2a0","Heavyweight boxers leverage the advantages of their bigger size by building more muscle while improving on their disadvantages through consistent conditioning. Boxers of all weight classes can up their skills by learning how to train like a heavyweight. Even beginner boxers can use simple exercises to start getting the benefits of heavyweight training.","How do you train like a heavyweight boxer?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":700,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"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":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":733,"full_slug":734,"sort_by_date":48,"position":635,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":728,"social_link_youtube":729,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":732},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":725,"alt":715,"name":7,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":741,"content":742},"doc",[743,748,752,759,781,786,790,794,822,827,845,849,854,858,862,867,870,875,883,887,893,897,902,906,911,915,920,924,929,933,938,942,947,951,956,960,972,977],{"type":744,"content":745},"paragraph",[746],{"text":668,"type":747},"text",{"type":744,"content":749},[750],{"text":751,"type":747},"Some boxing enthusiasts argue that heavyweight training is in a category all its own, but boxers of all weight classes can use heavyweight boxing methods to ramp up their training.",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757],{"text":758,"type":747},"How Do You Become a Heavyweight Boxer?",{"type":744,"content":760},[761,763,771,773,779],{"text":762,"type":747},"To become a ",{"text":764,"type":747,"marks":765},"heavyweight boxer",[766],{"type":767,"attrs":768},"link",{"href":769,"uuid":48,"anchor":48,"target":770,"linktype":13},"https://blog.joinfightcamp.com/fight-news/what-is-a-heavyweight-boxer","_blank",{"text":772,"type":747},", you first need to meet the weight requirement – or at least be in close enough range that you can meet it with the right training and ",{"text":774,"type":747,"marks":775},"boxer diet",[776],{"type":767,"attrs":777},{"href":778,"uuid":48,"anchor":48,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide",{"text":780,"type":747},". Next, you need to learn how to properly train like a heavyweight boxer.",{"type":753,"attrs":782,"content":783},{"level":755},[784],{"text":785,"type":747},"How Do Heavyweight Boxers Train?",{"type":744,"content":787},[788],{"text":789,"type":747},"Heavyweight boxers train using a combination of weight exercises, including the ones below, and conditioning exercises. Heavyweight boxing conditioning includes various cross-training methods to build endurance, improve balance, and increase flexibility.",{"type":744,"content":791},[792],{"text":793,"type":747},"Some of the basics of heavyweight boxing conditioning include:",{"type":795,"content":796},"bullet_list",[797,804,810,816],{"type":798,"content":799},"list_item",[800],{"type":744,"content":801},[802],{"text":803,"type":747},"Endurance Training",{"type":798,"content":805},[806],{"type":744,"content":807},[808],{"text":809,"type":747},"Balance and Agility Training",{"type":798,"content":811},[812],{"type":744,"content":813},[814],{"text":815,"type":747},"Balanced Diet",{"type":798,"content":817},[818],{"type":744,"content":819},[820],{"text":821,"type":747},"Weight Training",{"type":753,"attrs":823,"content":824},{"level":755},[825],{"text":826,"type":747},"What Is a Heavyweight Boxer Workout?",{"type":744,"content":828},[829,831,837,843],{"text":830,"type":747},"A heavyweight boxer workout consists of all the core drills in any boxing workout with a greater emphasis on strength, agility, and flexibility ",{"text":832,"type":747,"marks":833}," ",[834],{"type":835,"attrs":836},"styled",{"class":7},{"text":838,"type":747,"marks":839},"(How To Train Like a Boxer)",[840],{"type":767,"attrs":841},{"href":842,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"text":844,"type":747},".",{"type":744,"content":846},[847],{"text":848,"type":747},"Heavyweight boxing training proves that boxing is not all about brute strength. Taller fighters with more body mass need to work harder to stay limber and balanced. It can be more difficult to achieve the stamina necessary to stay in the ring for that next round and that increased muscle mass makes it harder to stay flexible.",{"type":753,"attrs":850,"content":851},{"level":755},[852],{"text":853,"type":747},"How Much Do Heavyweight Boxers Run?",{"type":744,"content":855},[856],{"text":857,"type":747},"One of the best ways to increase endurance and stamina is by running. Heavyweight boxers will run 2-6 miles a day, 3-4 times per week when training.",{"type":744,"content":859},[860],{"text":861,"type":747},"Beginners should start their roadwork with shorter distances at a slower pace. Interval training is excellent for boxers of all levels, and includes alternating 1-minute sprints every 5 or 10 minutes, as well as short hills.",{"type":753,"attrs":863,"content":864},{"level":755},[865],{"text":866,"type":747},"Do Heavyweight Boxers Lift Weights?",{"type":744,"content":868},[869],{"text":689,"type":747},{"type":753,"attrs":871,"content":872},{"level":755},[873],{"text":874,"type":747},"What Weight Training Do Boxers Do?",{"type":744,"content":876},[877,879,881],{"text":878,"type":747},"Weight training is a go-to for all professional boxers. It can be even more important for heavyweight boxers to stay competitive in their weight class.",{"type":880},"hard_break",{"text":882,"type":747},"Boxers use weight training as a method to increase full-body strength – including exercises for the core, arms, and legs.",{"type":744,"content":884},[885],{"text":886,"type":747},"Here are a few favorites and the focus areas:",{"type":753,"attrs":888,"content":890},{"level":889},3,[891],{"text":892,"type":747},"Crunches (core)",{"type":744,"content":894},[895],{"text":896,"type":747},"Add more resistance to the traditional crunch by gripping a weight with both hands close to the chest for stability. Level it up with a twist to either side to work your obliques.",{"type":753,"attrs":898,"content":899},{"level":889},[900],{"text":901,"type":747},"Deadlift (core and legs)",{"type":744,"content":903},[904],{"text":905,"type":747},"Stand with your feet shoulder-width apart in front of the barbell. Bend at your hips and keep your back straight as you reach for the bar. Maintain a straight back as you lift the barbell to a standing position.",{"type":753,"attrs":907,"content":908},{"level":889},[909],{"text":910,"type":747},"Stationary Lunges (legs)",{"type":744,"content":912},[913],{"text":914,"type":747},"Holding a dumbbell in each hand, step one foot back into a lunge position. Bring your foot forward and repeat with the opposite leg.",{"type":753,"attrs":916,"content":917},{"level":889},[918],{"text":919,"type":747},"Squats (legs)",{"type":744,"content":921},[922],{"text":923,"type":747},"Grip a dumbbell or kettlebell with both hands. Stand with your legs slightly wider than shoulder-width apart. Bring your butt down towards the floor, keeping your back straight. Use your legs to lift your body back up.",{"type":753,"attrs":925,"content":926},{"level":889},[927],{"text":928,"type":747},"One-Arm Bent Over Row (arms)",{"type":744,"content":930},[931],{"text":932,"type":747},"Using a table or bench, support your upper body with one arm and bend your torso at the hips to a 90-degree angle. Holding a dumbbell with the other arm, use the muscles in the back of your arm (triceps) to pull the weight towards your body until your elbow is at a 90-degree angle.",{"type":753,"attrs":934,"content":935},{"level":889},[936],{"text":937,"type":747},"Bicep Curls (arms)",{"type":744,"content":939},[940],{"text":941,"type":747},"Stand with a dumbbell in each hand, palms facing away from you, arms at your sides. Bend one arm at the elbow to bring the weight up towards your shoulder. Lower the weight and repeat with the opposite arm.",{"type":753,"attrs":943,"content":944},{"level":889},[945],{"text":946,"type":747},"Front Lateral Raises (arms)",{"type":744,"content":948},[949],{"text":950,"type":747},"Stand with a dumbbell in each hand, knuckles facing away from you, arms at your sides. Keeping your arm straight, lift the weight up until your arm is perpendicular to your body. Lower the weight and repeat with the opposite arm.",{"type":753,"attrs":952,"content":953},{"level":755},[954],{"text":955,"type":747},"Leveling Up Your Skills",{"type":744,"content":957},[958],{"text":959,"type":747},"Heavyweight boxers leverage the advantages of their bigger size by building more muscle while improving on their disadvantages through consistent conditioning. Boxers of all weight classes can up their skills by learning how to train like a heavyweight. Even beginner boxers can use these simple exercises to start getting the benefits of heavyweight training.",{"type":744,"content":961},[962,964,970],{"text":963,"type":747},"Are you ready to start training like a heavyweight fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":965,"type":747,"marks":966},"FightCamp App",[967],{"type":767,"attrs":968},{"href":969,"uuid":48,"anchor":48,"target":770,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":971,"type":747}," and train with real fighters from the comfort of your own home.",{"type":753,"attrs":973,"content":974},{"level":889},[975],{"text":976,"type":747},"Related Articles",{"type":744,"content":978},[979,985,986,992,993,999,1000],{"text":980,"type":747,"marks":981},"At-Home Heavyweight Boxer Workout For Beginners",[982],{"type":767,"attrs":983},{"href":984,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/at-home-heavyweight-boxer-workout-for-beginners",{"type":880},{"text":987,"type":747,"marks":988},"What Equipment Do You Need to Start Boxing?",[989],{"type":767,"attrs":990},{"href":991,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"type":880},{"text":994,"type":747,"marks":995},"Best Heavy Bag Boxing Gloves",[996],{"type":767,"attrs":997},{"href":998,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"type":880},{"text":1001,"type":747,"marks":1002},"How To Choose The Right Punching Bag For Your Workout",[1003],{"type":767,"attrs":1004},{"href":1005,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1007,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1008,"component":118,"meta_info":1009,"meta_title":7,"block_image":1010,"cover_image":1011,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-01-13 00:00","article",{"_uid":1017,"title":657,"plugin":43,"description":1018},"46c77f6b-8901-45a0-98aa-deacee458494","Heavyweight boxers work extra hard to increase strength and endurance. Boxers of every weight class can get the benefits of a heavyweight boxing workout.",{"id":1020,"alt":657,"name":7,"focus":48,"title":657,"filename":1021,"copyright":7,"fieldtype":50},3439040,"https://a.storyblok.com/f/115220/2400x900/5e7c7db703/how-to-train-like-a-heavyweight-boxer.png",[],[],"how-to-train-like-a-heavyweight-boxer","blogs/how-to-train-like-a-heavyweight-boxer",-590,[],60887917,"dc70cb2b-3d19-4d18-91be-d8221c6b895f","2021-01-13T03:20:00.000Z","training/{{story.slug}}",[],["Reactive",1034],[1035,1273,1463,1885,2171,2409],{"name":1036,"created_at":1037,"published_at":1038,"updated_at":1039,"id":1040,"uuid":1041,"content":1042,"slug":1265,"full_slug":1266,"sort_by_date":48,"position":1267,"tag_list":1268,"is_startpage":9,"parent_id":1028,"meta_data":48,"group_id":1270,"first_published_at":1271,"release_id":48,"lang":60,"path":1031,"alternates":1272,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1043,"faqs":1044,"title":1036,"topic":1061,"author":1076,"content":1077,"category":1249,"schedule":1257,"component":1015,"meta_info":1258,"cover_image":1261,"description":1260,"contributors":1264},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1045,1049,1053,1057],{"_uid":1046,"answer":1047,"question":1048,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1050,"answer":1051,"question":1052,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1054,"answer":1055,"question":1056,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1058,"answer":1059,"question":1060,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1062,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1074,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1075,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1063,"component":39,"meta_info":1071,"block_image":1072,"cover_image":1073,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1064,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1069,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1065,"component":118,"meta_info":1066,"meta_title":7,"block_image":1067,"cover_image":1068,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":741,"content":1078},[1079,1092,1106,1111,1115,1127,1131,1136,1140,1144,1150,1160,1173,1178,1189,1192,1202,1203,1208,1221,1232,1245],{"type":744,"content":1080},[1081,1083,1090],{"text":1082,"type":747},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1084,"type":747,"marks":1085},"Aaron Swenson",[1086],{"type":767,"attrs":1087},{"href":1088,"uuid":48,"anchor":48,"custom":1089,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1091,"type":747}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1093,"attrs":1094},"blok",{"id":1095,"body":1096},"0a18151c-90cf-40c6-926a-b258a15847a9",[1097],{"_uid":1098,"link":1099,"image":1101,"title":1103,"component":1105},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1100,"linktype":13,"fieldtype":14,"cached_url":1100},"https://youtu.be/oMc52QTWo1A",{"id":1102,"alt":1103,"name":7,"focus":48,"title":1103,"filename":1104,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":753,"attrs":1107,"content":1108},{"level":755},[1109],{"text":1110,"type":747},"The Rebellious Age",{"type":744,"content":1112},[1113],{"text":1114,"type":747},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1093,"attrs":1116},{"id":1095,"body":1117},[1118],{"url":1119,"_uid":1121,"image":1122,"component":1125,"copyright_details":1126},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1123,"alt":1084,"name":7,"focus":48,"title":1084,"filename":1124,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":744,"content":1128},[1129],{"text":1130,"type":747},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":753,"attrs":1132,"content":1133},{"level":755},[1134],{"text":1135,"type":747},"It’s Time To Spar",{"type":744,"content":1137},[1138],{"text":1139,"type":747},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":744,"content":1141},[1142],{"text":1143,"type":747},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":753,"attrs":1145,"content":1146},{"level":755},[1147,1149],{"text":1148,"type":747},"Humbling Experience and A New Life Path",{"type":880},{"type":1093,"attrs":1151},{"id":1095,"body":1152},[1153],{"url":1154,"_uid":1155,"image":1156,"component":1125,"copyright_details":1159},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1157,"alt":1084,"name":7,"focus":48,"title":1084,"filename":1158,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":744,"content":1161},[1162,1164,1171],{"text":1163,"type":747},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1165,"type":747,"marks":1166},"body shot",[1167],{"type":767,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"custom":1170,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1172,"type":747}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":753,"attrs":1174,"content":1175},{"level":755},[1176,1177],{"text":1060,"type":747},{"type":880},{"type":1093,"attrs":1179},{"id":1095,"body":1180},[1181],{"url":1182,"_uid":1183,"image":1184,"component":1125,"copyright_details":1188},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1185,"alt":1186,"name":7,"focus":48,"title":1186,"filename":1187,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":744,"content":1190},[1191],{"text":1059,"type":747},{"type":1093,"attrs":1193},{"id":1194,"body":1195},"ce079800-7842-415f-8625-1c76bcc86c9f",[1196],{"_uid":1197,"text":1198,"image":1199,"author":1200,"component":1201},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":744},{"type":753,"attrs":1204,"content":1205},{"level":755},[1206],{"text":1207,"type":747},"Inspirational FightCamp Trainers",{"type":744,"content":1209},[1210,1212,1219],{"text":1211,"type":747},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1213,"type":747,"marks":1214},"FightCamp Trainers",[1215],{"type":767,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"custom":1218,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1220,"type":747}," have you covered.",{"type":1093,"attrs":1222},{"id":1095,"body":1223},[1224],{"url":1225,"_uid":1226,"image":1227,"component":1125,"copyright_details":1231},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1228,"alt":1229,"name":7,"focus":48,"title":1229,"filename":1230,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":744,"content":1233},[1234,1236,1243],{"text":1235,"type":747},"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":1237,"type":747,"marks":1238},"FightCamp",[1239],{"type":767,"attrs":1240},{"href":1241,"uuid":48,"anchor":48,"custom":1242,"target":770,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1244,"type":747}," 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":744,"content":1246},[1247],{"text":1248,"type":747},"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":1250,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1255,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1251,"component":118,"meta_info":1252,"meta_title":7,"block_image":1253,"cover_image":1254,"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":1259,"title":1036,"plugin":43,"description":1260},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1262,"alt":1036,"name":7,"focus":48,"title":1036,"filename":1263,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1269],"featured","38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1274,"created_at":1275,"published_at":1276,"updated_at":1277,"id":1278,"uuid":1279,"content":1280,"slug":1456,"full_slug":1457,"sort_by_date":48,"position":1458,"tag_list":1459,"is_startpage":9,"parent_id":1028,"meta_data":48,"group_id":1460,"first_published_at":1461,"release_id":48,"lang":60,"path":1031,"alternates":1462,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1281,"faqs":1282,"title":1299,"topic":1300,"author":1315,"content":1316,"category":1437,"schedule":1445,"component":1015,"meta_info":1446,"cover_image":1450,"description":1454,"contributors":1455},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1283,1287,1291,1295],{"_uid":1284,"answer":1285,"question":1286,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1288,"answer":1289,"question":1290,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1292,"answer":1293,"question":1294,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1296,"answer":1297,"question":1298,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1301,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1313,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1314,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1302,"component":39,"meta_info":1310,"block_image":1311,"cover_image":1312,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1303,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1308,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1309,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1304,"component":118,"meta_info":1305,"meta_title":7,"block_image":1306,"cover_image":1307,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":741,"content":1317},[1318,1331,1335,1346,1359,1363,1372,1376,1380,1389,1402,1407,1420,1425,1434],{"type":744,"content":1319},[1320,1322,1329],{"text":1321,"type":747},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1323,"type":747,"marks":1324},"Muhammad Ali",[1325],{"type":767,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"custom":1328,"target":770,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1330,"type":747}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":753,"attrs":1332,"content":1333},{"level":755},[1334],{"text":1290,"type":747},{"type":1093,"attrs":1336},{"id":1337,"body":1338},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1339],{"url":7,"_uid":1340,"image":1341,"component":1125,"copyright_details":1345},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1342,"alt":1343,"name":7,"focus":7,"title":1343,"filename":1344,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":744,"content":1347},[1348,1350,1357],{"text":1349,"type":747},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1351,"type":747,"marks":1352},"Manny Pacquiao",[1353],{"type":767,"attrs":1354},{"href":1355,"uuid":48,"anchor":48,"custom":1356,"target":770,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1358,"type":747},". His punches have great technique and flow well, naturally building momentum.",{"type":753,"attrs":1360,"content":1361},{"level":755},[1362],{"text":1294,"type":747},{"type":1093,"attrs":1364},{"id":1337,"body":1365},[1366],{"url":7,"_uid":1367,"image":1368,"component":1125,"copyright_details":1371},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1369,"alt":1343,"name":7,"focus":7,"title":1343,"filename":1370,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":744,"content":1373},[1374],{"text":1375,"type":747},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":753,"attrs":1377,"content":1378},{"level":755},[1379],{"text":1298,"type":747},{"type":1093,"attrs":1381},{"id":1337,"body":1382},[1383],{"url":7,"_uid":1384,"image":1385,"component":1125,"copyright_details":1388},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1386,"alt":1343,"name":7,"focus":7,"title":1343,"filename":1387,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":744,"content":1390},[1391,1393,1400],{"text":1392,"type":747},"In boxing movies, you will often hear boxers ‘",{"text":1394,"type":747,"marks":1395},"hiss",[1396],{"type":767,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"custom":1399,"target":770,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1401,"type":747},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":753,"attrs":1403,"content":1404},{"level":755},[1405],{"text":1406,"type":747},"The Takeaway",{"type":744,"content":1408},[1409,1411,1418],{"text":1410,"type":747},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1412,"type":747,"marks":1413},"breathing",[1414],{"type":767,"attrs":1415},{"href":1416,"uuid":48,"anchor":48,"custom":1417,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1419,"type":747}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":753,"attrs":1421,"content":1422},{"level":755},[1423],{"text":1424,"type":747},"Train Like a Fighter",{"type":744,"content":1426},[1427,1428,1433],{"text":1235,"type":747},{"text":1237,"type":747,"marks":1429},[1430],{"type":767,"attrs":1431},{"href":1241,"uuid":48,"anchor":48,"custom":1432,"target":770,"linktype":13},{},{"text":1244,"type":747},{"type":744,"content":1435},[1436],{"text":1248,"type":747},{"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},[],[],"2022-12-22 00:00",{"_uid":1447,"title":1448,"plugin":43,"description":1449},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1451,"alt":1452,"name":7,"focus":7,"title":1452,"filename":1453,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1269],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1464,"created_at":1465,"published_at":1466,"updated_at":1467,"id":1468,"uuid":1469,"content":1470,"slug":1878,"full_slug":1879,"sort_by_date":48,"position":1880,"tag_list":1881,"is_startpage":9,"parent_id":1028,"meta_data":48,"group_id":1882,"first_published_at":1883,"release_id":48,"lang":60,"path":1031,"alternates":1884,"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":1471,"faqs":1472,"title":1464,"topic":1493,"author":1508,"content":1509,"category":1862,"schedule":1870,"component":1015,"meta_info":1871,"cover_image":1874,"description":1873,"contributors":1877},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1473,1477,1481,1485,1489],{"_uid":1474,"answer":1475,"question":1476,"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":1478,"answer":1479,"question":1480,"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":1482,"answer":1483,"question":1484,"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":1486,"answer":1487,"question":1488,"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":1490,"answer":1491,"question":1492,"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":1494,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1506,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1495,"component":39,"meta_info":1503,"block_image":1504,"cover_image":1505,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1496,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1497,"component":118,"meta_info":1498,"meta_title":7,"block_image":1499,"cover_image":1500,"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":741,"content":1510},[1511,1515,1518,1530,1535,1540,1605,1610,1636,1641,1645,1650,1658,1670,1675,1686,1691,1702,1707,1718,1723,1735,1740,1751,1756,1776,1781,1786,1806,1811,1830,1835,1848,1852],{"type":744,"content":1512},[1513],{"text":1514,"type":747},"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":744,"content":1516},[1517],{"text":1475,"type":747},{"type":1093,"attrs":1519},{"id":1520,"body":1521},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1522],{"_uid":1523,"link":1524,"image":1526,"title":1528,"component":1105},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1525,"linktype":13,"fieldtype":14,"cached_url":1525},"https://pin.it/2zdpNMs",{"id":1527,"alt":1528,"name":7,"focus":48,"title":1528,"filename":1529,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":753,"attrs":1531,"content":1532},{"level":755},[1533],{"text":1534,"type":747},"Top Rock Step-By-Step",{"type":753,"attrs":1536,"content":1537},{"level":889},[1538],{"text":1539,"type":747},"The Feet",{"type":795,"content":1541},[1542,1548,1568,1574,1593,1599],{"type":798,"content":1543},[1544],{"type":744,"content":1545},[1546],{"text":1547,"type":747},"Begin by starting in an athletic stance on the balls of your feet",{"type":798,"content":1549},[1550,1554],{"type":744,"content":1551},[1552],{"text":1553,"type":747},"To start, being by doing a “step out”",{"type":795,"content":1555},[1556,1562],{"type":798,"content":1557},[1558],{"type":744,"content":1559},[1560],{"text":1561,"type":747},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":798,"content":1563},[1564],{"type":744,"content":1565},[1566],{"text":1567,"type":747},"Pause for a half-second",{"type":798,"content":1569},[1570],{"type":744,"content":1571},[1572],{"text":1573,"type":747},"Return to the starting stance by performing a slight hop backward",{"type":798,"content":1575},[1576,1580],{"type":744,"content":1577},[1578],{"text":1579,"type":747},"Once returned, perform the opposite foot “step out”",{"type":795,"content":1581},[1582,1588],{"type":798,"content":1583},[1584],{"type":744,"content":1585},[1586],{"text":1587,"type":747},"Make sure the step out is in front of the opposite foot and crosses over",{"type":798,"content":1589},[1590],{"type":744,"content":1591},[1592],{"text":1567,"type":747},{"type":798,"content":1594},[1595],{"type":744,"content":1596},[1597],{"text":1598,"type":747},"Hop back to the starting position",{"type":798,"content":1600},[1601],{"type":744,"content":1602},[1603],{"text":1604,"type":747},"Continue Top Rocking for the remainder of the set",{"type":753,"attrs":1606,"content":1607},{"level":889},[1608],{"text":1609,"type":747},"The Arms",{"type":795,"content":1611},[1612,1618,1624,1630],{"type":798,"content":1613},[1614],{"type":744,"content":1615},[1616],{"text":1617,"type":747},"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":798,"content":1619},[1620],{"type":744,"content":1621},[1622],{"text":1623,"type":747},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":798,"content":1625},[1626],{"type":744,"content":1627},[1628],{"text":1629,"type":747},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":798,"content":1631},[1632],{"type":744,"content":1633},[1634],{"text":1635,"type":747},"Continue using this arm motion to help with rhythm and balance",{"type":753,"attrs":1637,"content":1638},{"level":755},[1639],{"text":1640,"type":747},"Movement Key Points",{"type":744,"content":1642},[1643],{"text":1644,"type":747},"Here are some key things to focus on while performing the Top Rock:",{"type":753,"attrs":1646,"content":1647},{"level":889},[1648],{"text":1649,"type":747},"Start by swinging your arms",{"type":795,"content":1651},[1652],{"type":798,"content":1653},[1654],{"type":744,"content":1655},[1656],{"text":1657,"type":747},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1093,"attrs":1659},{"id":1660,"body":1661},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1662],{"url":1663,"_uid":1664,"image":1665,"component":1125,"copyright_details":1669},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1666,"alt":1667,"name":7,"focus":48,"title":1667,"filename":1668,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":753,"attrs":1671,"content":1672},{"level":889},[1673],{"text":1674,"type":747},"On each hop back, your arms should cross in front of your chest",{"type":1093,"attrs":1676},{"id":1660,"body":1677},[1678],{"url":1679,"_uid":1680,"image":1681,"component":1125,"copyright_details":1685},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1682,"alt":1683,"name":7,"focus":48,"title":1683,"filename":1684,"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":753,"attrs":1687,"content":1688},{"level":889},[1689],{"text":1690,"type":747},"One foot should cross at a time",{"type":1093,"attrs":1692},{"id":1660,"body":1693},[1694],{"url":1695,"_uid":1696,"image":1697,"component":1125,"copyright_details":1701},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1698,"alt":1699,"name":7,"focus":48,"title":1699,"filename":1700,"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":753,"attrs":1703,"content":1704},{"level":889},[1705],{"text":1706,"type":747},"Perform the movement by staying on the balls of your feet",{"type":1093,"attrs":1708},{"id":1660,"body":1709},[1710],{"url":1711,"_uid":1712,"image":1713,"component":1125,"copyright_details":1717},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1714,"alt":1715,"name":7,"focus":48,"title":1715,"filename":1716,"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":753,"attrs":1719,"content":1720},{"level":889},[1721],{"text":1722,"type":747},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1093,"attrs":1724},{"id":1725,"body":1726},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1727],{"url":1728,"_uid":1729,"image":1730,"component":1125,"copyright_details":1734},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1731,"alt":1732,"name":7,"focus":48,"title":1732,"filename":1733,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":753,"attrs":1736,"content":1737},{"level":889},[1738],{"text":1739,"type":747},"Stay loose and have fun!",{"type":1093,"attrs":1741},{"id":1660,"body":1742},[1743],{"url":1744,"_uid":1745,"image":1746,"component":1125,"copyright_details":1750},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1747,"alt":1748,"name":7,"focus":48,"title":1748,"filename":1749,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":753,"attrs":1752,"content":1753},{"level":755},[1754],{"text":1755,"type":747},"Muscles Used",{"type":795,"content":1757},[1758,1764,1770],{"type":798,"content":1759},[1760],{"type":744,"content":1761},[1762],{"text":1763,"type":747},"Deltoids",{"type":798,"content":1765},[1766],{"type":744,"content":1767},[1768],{"text":1769,"type":747},"Core",{"type":798,"content":1771},[1772],{"type":744,"content":1773},[1774],{"text":1775,"type":747},"Calves",{"type":753,"attrs":1777,"content":1778},{"level":755},[1779],{"text":1780,"type":747},"Application",{"type":753,"attrs":1782,"content":1783},{"level":889},[1784],{"text":1785,"type":747},"For Sets",{"type":795,"content":1787},[1788,1794,1800],{"type":798,"content":1789},[1790],{"type":744,"content":1791},[1792],{"text":1793,"type":747},"Perform 3-6 sets",{"type":798,"content":1795},[1796],{"type":744,"content":1797},[1798],{"text":1799,"type":747},"12-20 repetitions each way",{"type":798,"content":1801},[1802],{"type":744,"content":1803},[1804],{"text":1805,"type":747},"Rest 30-45 seconds between sets",{"type":753,"attrs":1807,"content":1808},{"level":889},[1809],{"text":1810,"type":747},"For Time",{"type":795,"content":1812},[1813,1818,1824],{"type":798,"content":1814},[1815],{"type":744,"content":1816},[1817],{"text":1793,"type":747},{"type":798,"content":1819},[1820],{"type":744,"content":1821},[1822],{"text":1823,"type":747},"Perform for 30-90 seconds",{"type":798,"content":1825},[1826],{"type":744,"content":1827},[1828],{"text":1829,"type":747},"Rest 45-60 seconds between sets",{"type":753,"attrs":1831,"content":1832},{"level":755},[1833],{"text":1834,"type":747},"Dance Moves For Boxers",{"type":744,"content":1836},[1837,1839,1846],{"text":1838,"type":747},"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":1840,"type":747,"marks":1841},"Flo Master",[1842],{"type":767,"attrs":1843},{"href":1844,"uuid":48,"anchor":48,"custom":1845,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1847,"type":747},". ",{"type":753,"attrs":1849,"content":1850},{"level":755},[1851],{"text":1424,"type":747},{"type":744,"content":1853},[1854,1855,1860],{"text":1235,"type":747},{"text":1237,"type":747,"marks":1856},[1857],{"type":767,"attrs":1858},{"href":1241,"uuid":48,"anchor":48,"custom":1859,"target":770,"linktype":13},{},{"text":1861,"type":747}," 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":1863,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1868,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1869,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1864,"component":118,"meta_info":1865,"meta_title":7,"block_image":1866,"cover_image":1867,"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":1872,"title":1464,"plugin":43,"description":1873},"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":1875,"alt":1464,"name":7,"focus":48,"title":1464,"filename":1876,"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,[1269],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1886,"created_at":1887,"published_at":1888,"updated_at":1889,"id":1890,"uuid":1891,"content":1892,"slug":2164,"full_slug":2165,"sort_by_date":48,"position":2166,"tag_list":2167,"is_startpage":9,"parent_id":1028,"meta_data":48,"group_id":2168,"first_published_at":2169,"release_id":48,"lang":60,"path":1031,"alternates":2170,"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":1893,"faqs":1894,"title":1886,"topic":1911,"author":1315,"content":1926,"category":2145,"schedule":2153,"component":1015,"meta_info":2154,"cover_image":2158,"description":2162,"contributors":2163},"0970fa5a-5687-49ba-9c33-b7285372264c",[1895,1899,1903,1907],{"_uid":1896,"answer":1897,"question":1898,"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":1900,"answer":1901,"question":1902,"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":1904,"answer":1905,"question":1906,"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":1908,"answer":1909,"question":1910,"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":1912,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1924,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1925,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1913,"component":39,"meta_info":1921,"block_image":1922,"cover_image":1923,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1914,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1919,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1920,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1915,"component":118,"meta_info":1916,"meta_title":7,"block_image":1917,"cover_image":1918,"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},[],[],{"type":741,"content":1927},[1928,1933,1953,1958,1963,1967,1999,2003,2008,2018,2038,2042,2047,2051,2077,2081,2107,2111,2116,2128,2132,2141],{"type":753,"attrs":1929,"content":1930},{"level":755},[1931],{"text":1932,"type":747},"How to Get Better Head Movement in Boxing",{"type":744,"content":1934},[1935,1937,1944,1946,1951],{"text":1936,"type":747},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1938,"type":747,"marks":1939},"movements",[1940],{"type":767,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1945,"type":747}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1947,"type":747,"marks":1948},"employ",[1949],{"type":1950},"italic",{"text":1952,"type":747}," 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":753,"attrs":1954,"content":1955},{"level":755},[1956],{"text":1957,"type":747},"3 Boxing Head Movement Drills",{"type":753,"attrs":1959,"content":1960},{"level":889},[1961],{"text":1962,"type":747},"The 5 Point Pivot Drill",{"type":744,"content":1964},[1965],{"text":1966,"type":747},"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":795,"content":1968},[1969,1975,1981,1987,1993],{"type":798,"content":1970},[1971],{"type":744,"content":1972},[1973],{"text":1974,"type":747},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":798,"content":1976},[1977],{"type":744,"content":1978},[1979],{"text":1980,"type":747},"Weave under to the other side (to avoid hooks)",{"type":798,"content":1982},[1983],{"type":744,"content":1984},[1985],{"text":1986,"type":747},"Pull back/sway (good for avoiding uppercuts)",{"type":798,"content":1988},[1989],{"type":744,"content":1990},[1991],{"text":1992,"type":747},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":798,"content":1994},[1995],{"type":744,"content":1996},[1997],{"text":1998,"type":747},"Throw a punch (it's important that defense and offense are fluid) ",{"type":744,"content":2000},[2001],{"text":2002,"type":747},"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":753,"attrs":2004,"content":2005},{"level":889},[2006],{"text":2007,"type":747},"Frame and Shoot Drill",{"type":744,"content":2009},[2010,2012,2016],{"text":2011,"type":747},"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":2013,"type":747,"marks":2014},"will",[2015],{"type":1950},{"text":2017,"type":747}," 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":795,"content":2019},[2020,2026,2032],{"type":798,"content":2021},[2022],{"type":744,"content":2023},[2024],{"text":2025,"type":747},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":798,"content":2027},[2028],{"type":744,"content":2029},[2030],{"text":2031,"type":747},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":798,"content":2033},[2034],{"type":744,"content":2035},[2036],{"text":2037,"type":747},"Once you know what feels best, throw a punch from that position. ",{"type":744,"content":2039},[2040],{"text":2041,"type":747},"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":753,"attrs":2043,"content":2044},{"level":889},[2045],{"text":2046,"type":747},"The Line Drill",{"type":744,"content":2048},[2049],{"text":2050,"type":747},"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":795,"content":2052},[2053,2059,2065,2071],{"type":798,"content":2054},[2055],{"type":744,"content":2056},[2057],{"text":2058,"type":747},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":798,"content":2060},[2061],{"type":744,"content":2062},[2063],{"text":2064,"type":747}," 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":798,"content":2066},[2067],{"type":744,"content":2068},[2069],{"text":2070,"type":747},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":798,"content":2072},[2073],{"type":744,"content":2074},[2075],{"text":2076,"type":747},"Repeat step 1",{"type":744,"content":2078},[2079],{"text":2080,"type":747},"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":795,"content":2082},[2083,2089,2095,2101],{"type":798,"content":2084},[2085],{"type":744,"content":2086},[2087],{"text":2088,"type":747},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":798,"content":2090},[2091],{"type":744,"content":2092},[2093],{"text":2094,"type":747},"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":798,"content":2096},[2097],{"type":744,"content":2098},[2099],{"text":2100,"type":747},"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":798,"content":2102},[2103],{"type":744,"content":2104},[2105],{"text":2106,"type":747},"Return to neutral and repeat the sequence",{"type":744,"content":2108},[2109],{"text":2110,"type":747},"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":753,"attrs":2112,"content":2113},{"level":755},[2114],{"text":2115,"type":747},"Keep Your Head Moving",{"type":744,"content":2117},[2118,2120,2126],{"text":2119,"type":747},"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":1938,"type":747,"marks":2121},[2122],{"type":767,"attrs":2123},{"href":2124,"uuid":48,"anchor":48,"custom":2125,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2127,"type":747}," 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":753,"attrs":2129,"content":2130},{"level":755},[2131],{"text":1424,"type":747},{"type":744,"content":2133},[2134,2135,2140],{"text":1235,"type":747},{"text":1237,"type":747,"marks":2136},[2137],{"type":767,"attrs":2138},{"href":1241,"uuid":48,"anchor":48,"custom":2139,"target":770,"linktype":13},{},{"text":1244,"type":747},{"type":744,"content":2142},[2143],{"text":2144,"type":747},"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":2146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2151,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2152,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2147,"component":118,"meta_info":2148,"meta_title":7,"block_image":2149,"cover_image":2150,"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":2155,"title":2156,"plugin":43,"description":2157},"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":2159,"alt":2160,"name":7,"focus":7,"title":2160,"filename":2161,"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,[1269],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2172,"created_at":2173,"published_at":2174,"updated_at":2175,"id":2176,"uuid":2177,"content":2178,"slug":2402,"full_slug":2403,"sort_by_date":48,"position":2404,"tag_list":2405,"is_startpage":9,"parent_id":1028,"meta_data":48,"group_id":2406,"first_published_at":2407,"release_id":48,"lang":60,"path":1031,"alternates":2408,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2179,"faqs":2180,"title":2172,"topic":2201,"author":2216,"content":2217,"category":2386,"schedule":2394,"component":1015,"meta_info":2395,"cover_image":2398,"description":2397,"contributors":2401},"d9342cbc-2f33-448b-95cb-d9141a391216",[2181,2185,2189,2193,2197],{"_uid":2182,"answer":2183,"question":2184,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2186,"answer":2187,"question":2188,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2190,"answer":2191,"question":2192,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2194,"answer":2195,"question":2196,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2198,"answer":2199,"question":2200,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2202,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2214,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2203,"component":39,"meta_info":2211,"block_image":2212,"cover_image":2213,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2205,"component":118,"meta_info":2206,"meta_title":7,"block_image":2207,"cover_image":2208,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":741,"content":2218},[2219,2232,2236,2248,2252,2256,2268,2272,2276,2280,2297,2301,2305,2309,2325,2329,2334,2346,2350,2360,2372,2376],{"type":744,"content":2220},[2221,2223,2230],{"text":2222,"type":747},"FightCamp Trainer ",{"text":2224,"type":747,"marks":2225},"Coach PJ",[2226],{"type":767,"attrs":2227},{"href":2228,"uuid":48,"anchor":48,"custom":2229,"target":770,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2231,"type":747}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":744,"content":2233},[2234],{"text":2235,"type":747},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1093,"attrs":2237},{"id":2238,"body":2239},"d975e679-f879-4a04-b019-c5eb66b48e99",[2240],{"_uid":2241,"link":2242,"image":2244,"title":2246,"component":1105},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2243,"linktype":13,"fieldtype":14,"cached_url":2243},"https://youtu.be/G-4nuJefUcE",{"id":2245,"alt":2246,"name":7,"focus":48,"title":2246,"filename":2247,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":753,"attrs":2249,"content":2250},{"level":755},[2251],{"text":2184,"type":747},{"type":744,"content":2253},[2254],{"text":2255,"type":747},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1093,"attrs":2257},{"id":2258,"body":2259},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2260],{"url":2261,"_uid":2262,"image":2263,"component":1125,"copyright_details":2267},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2264,"alt":2265,"name":7,"focus":48,"title":2265,"filename":2266,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":744,"content":2269},[2270],{"text":2271,"type":747},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":753,"attrs":2273,"content":2274},{"level":755},[2275],{"text":2188,"type":747},{"type":744,"content":2277},[2278],{"text":2279,"type":747},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1093,"attrs":2281},{"id":2258,"body":2282},[2283],{"url":2284,"_uid":2285,"image":2286,"component":1125,"copyright_details":2290},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2287,"alt":2288,"name":7,"focus":48,"title":2288,"filename":2289,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2291],{"_uid":2292,"link":2293,"title":2295,"component":2296},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2294,"linktype":13,"fieldtype":14,"cached_url":2294},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":744,"content":2298},[2299],{"text":2300,"type":747},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":753,"attrs":2302,"content":2303},{"level":755},[2304],{"text":2192,"type":747},{"type":744,"content":2306},[2307],{"text":2308,"type":747},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1093,"attrs":2310},{"id":2258,"body":2311},[2312],{"url":2313,"_uid":2314,"image":2315,"component":1125,"copyright_details":2319},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2316,"alt":2317,"name":7,"focus":48,"title":2317,"filename":2318,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2320],{"_uid":2321,"link":2322,"title":2324,"component":2296},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2323,"linktype":13,"fieldtype":14,"cached_url":2323},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":744,"content":2326},[2327],{"text":2328,"type":747},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":753,"attrs":2330,"content":2331},{"level":755},[2332],{"text":2333,"type":747},"Levels & Abilities",{"type":744,"content":2335},[2336,2338,2345],{"text":2337,"type":747},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2339,"type":747,"marks":2340},"sweet science",[2341],{"type":767,"attrs":2342},{"href":2343,"uuid":48,"anchor":48,"custom":2344,"target":770,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1847,"type":747},{"type":753,"attrs":2347,"content":2348},{"level":755},[2349],{"text":2200,"type":747},{"type":1093,"attrs":2351},{"id":2258,"body":2352},[2353],{"url":2354,"_uid":2355,"image":2356,"component":1125,"copyright_details":2359},{"id":7,"url":7,"linktype":1120,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2357,"alt":2265,"name":7,"focus":48,"title":2265,"filename":2358,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":744,"content":2361},[2362,2364,2370],{"text":2363,"type":747},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2365,"type":747,"marks":2366},"FightCamp app",[2367],{"type":767,"attrs":2368},{"href":969,"uuid":48,"anchor":48,"custom":2369,"target":770,"linktype":13},{},{"text":2371,"type":747},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":753,"attrs":2373,"content":2374},{"level":755},[2375],{"text":1424,"type":747},{"type":744,"content":2377},[2378,2379,2384],{"text":1235,"type":747},{"text":1237,"type":747,"marks":2380},[2381],{"type":767,"attrs":2382},{"href":1241,"uuid":48,"anchor":48,"custom":2383,"target":770,"linktype":13},{},{"text":2385,"type":747}," 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":2387,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2388,"component":118,"meta_info":2389,"meta_title":7,"block_image":2390,"cover_image":2391,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2396,"title":2172,"plugin":43,"description":2397},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2399,"alt":2172,"name":7,"focus":48,"title":2172,"filename":2400,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1269],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2410,"created_at":2411,"published_at":2412,"updated_at":2413,"id":2414,"uuid":2415,"content":2416,"slug":2815,"full_slug":2816,"sort_by_date":48,"position":2817,"tag_list":2818,"is_startpage":9,"parent_id":1028,"meta_data":48,"group_id":2819,"first_published_at":2820,"release_id":48,"lang":60,"path":1031,"alternates":2821,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2417,"faqs":2418,"title":2410,"topic":2423,"author":2438,"content":2439,"category":2796,"schedule":2804,"component":1015,"meta_info":2805,"cover_image":2809,"description":2813,"contributors":2814},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2419],{"_uid":2420,"answer":2421,"question":2422,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2424,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2436,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2425,"component":39,"meta_info":2433,"block_image":2434,"cover_image":2435,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2426,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2431,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2432,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2427,"component":118,"meta_info":2428,"meta_title":7,"block_image":2429,"cover_image":2430,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":741,"content":2440},[2441,2445,2449,2453,2466,2498,2502,2507,2511,2515,2520,2524,2544,2549,2553,2579,2583,2588,2592,2612,2617,2621,2641,2646,2650,2680,2685,2688,2708,2713,2717,2737,2742,2746,2766,2779,2784,2793],{"type":744,"content":2442},[2443],{"text":2444,"type":747},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":744,"content":2446},[2447],{"text":2448,"type":747},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":744,"content":2450},[2451],{"text":2452,"type":747},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":744,"content":2454},[2455,2457,2464],{"text":2456,"type":747},"With consistent resistance training and ",{"text":2458,"type":747,"marks":2459},"healthy nutrition",[2460],{"type":767,"attrs":2461},{"href":2462,"uuid":48,"anchor":48,"custom":2463,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2465,"type":747},", women can develop strong arm muscles that will empower you to:",{"type":795,"content":2467},[2468,2474,2480,2486,2492],{"type":798,"content":2469},[2470],{"type":744,"content":2471},[2472],{"text":2473,"type":747},"Throw a solid punch",{"type":798,"content":2475},[2476],{"type":744,"content":2477},[2478],{"text":2479,"type":747},"Carry your kids or fur babies",{"type":798,"content":2481},[2482],{"type":744,"content":2483},[2484],{"text":2485,"type":747},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":798,"content":2487},[2488],{"type":744,"content":2489},[2490],{"text":2491,"type":747},"Feel confident in every tank top and sleeveless dress",{"type":798,"content":2493},[2494],{"type":744,"content":2495},[2496],{"text":2497,"type":747},"Haul all those bags from the car to the house in one trip ",{"type":744,"content":2499},[2500],{"text":2501,"type":747},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":753,"attrs":2503,"content":2504},{"level":755},[2505],{"text":2506,"type":747},"Arm Exercises for Women",{"type":744,"content":2508},[2509],{"text":2510,"type":747},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":744,"content":2512},[2513],{"text":2514,"type":747},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":753,"attrs":2516,"content":2517},{"level":889},[2518],{"text":2519,"type":747},"1. Plank With Bicep Curl",{"type":744,"content":2521},[2522],{"text":2523,"type":747},"Target Muscles: Biceps & Core",{"type":795,"content":2525},[2526,2532,2538],{"type":798,"content":2527},[2528],{"type":744,"content":2529},[2530],{"text":2531,"type":747},"Begin in plank position, holding two dumbbells on the floor",{"type":798,"content":2533},[2534],{"type":744,"content":2535},[2536],{"text":2537,"type":747},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":798,"content":2539},[2540],{"type":744,"content":2541},[2542],{"text":2543,"type":747},"Maintain plank position and repeat with the other arm",{"type":753,"attrs":2545,"content":2546},{"level":889},[2547],{"text":2548,"type":747},"2. Overhead Tricep Extension",{"type":744,"content":2550},[2551],{"text":2552,"type":747},"Target Muscles: Triceps",{"type":795,"content":2554},[2555,2561,2567,2573],{"type":798,"content":2556},[2557],{"type":744,"content":2558},[2559],{"text":2560,"type":747},"Hold the weight overhead with both hands",{"type":798,"content":2562},[2563],{"type":744,"content":2564},[2565],{"text":2566,"type":747},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":798,"content":2568},[2569],{"type":744,"content":2570},[2571],{"text":2572,"type":747},"Straighten your elbows and extend the weight overhead",{"type":798,"content":2574},[2575],{"type":744,"content":2576},[2577],{"text":2578,"type":747},"Hold the fully extended position for a moment, then repeat slowly",{"type":744,"content":2580},[2581],{"text":2582,"type":747},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":753,"attrs":2584,"content":2585},{"level":889},[2586],{"text":2587,"type":747},"3. Upright Row ",{"type":744,"content":2589},[2590],{"text":2591,"type":747},"Target Muscles: Traps & Deltoids",{"type":795,"content":2593},[2594,2600,2606],{"type":798,"content":2595},[2596],{"type":744,"content":2597},[2598],{"text":2599,"type":747},"Begin standing with your feet hip-width apart",{"type":798,"content":2601},[2602],{"type":744,"content":2603},[2604],{"text":2605,"type":747},"Lift your barbell or dumbbells straight up toward your chin",{"type":798,"content":2607},[2608],{"type":744,"content":2609},[2610],{"text":2611,"type":747},"Pause at the top of the lift, lower, and repeat",{"type":753,"attrs":2613,"content":2614},{"level":889},[2615],{"text":2616,"type":747},"4. Lateral Arm Raise",{"type":744,"content":2618},[2619],{"text":2620,"type":747},"Target Muscles: Triceps & Shoulders",{"type":795,"content":2622},[2623,2629,2635],{"type":798,"content":2624},[2625],{"type":744,"content":2626},[2627],{"text":2628,"type":747},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":798,"content":2630},[2631],{"type":744,"content":2632},[2633],{"text":2634,"type":747},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":798,"content":2636},[2637],{"type":744,"content":2638},[2639],{"text":2640,"type":747},"Lower and repeat",{"type":753,"attrs":2642,"content":2643},{"level":889},[2644],{"text":2645,"type":747},"5. Dumbbell Bench Press",{"type":744,"content":2647},[2648],{"text":2649,"type":747},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":795,"content":2651},[2652,2658,2664,2674],{"type":798,"content":2653},[2654],{"type":744,"content":2655},[2656],{"text":2657,"type":747},"Begin laying on a bench with your feet flat on the floor",{"type":798,"content":2659},[2660],{"type":744,"content":2661},[2662],{"text":2663,"type":747},"Lift the dumbbells to chest height, with your hands facing forward",{"type":798,"content":2665},[2666],{"type":744,"content":2667},[2668,2670],{"text":2669,"type":747},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2671,"type":747,"marks":2672},"(don’t let the dumbbells touch)",[2673],{"type":1950},{"type":798,"content":2675},[2676],{"type":744,"content":2677},[2678],{"text":2679,"type":747},"Lower your arms and repeat",{"type":753,"attrs":2681,"content":2682},{"level":889},[2683],{"text":2684,"type":747},"6. Tricep Dips",{"type":744,"content":2686},[2687],{"text":2552,"type":747},{"type":795,"content":2689},[2690,2696,2702],{"type":798,"content":2691},[2692],{"type":744,"content":2693},[2694],{"text":2695,"type":747},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":798,"content":2697},[2698],{"type":744,"content":2699},[2700],{"text":2701,"type":747},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":798,"content":2703},[2704],{"type":744,"content":2705},[2706],{"text":2707,"type":747},"Push yourself back up until your arms are almost straight, and repeat",{"type":753,"attrs":2709,"content":2710},{"level":889},[2711],{"text":2712,"type":747},"7. Decline Push-Up",{"type":744,"content":2714},[2715],{"text":2716,"type":747},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":795,"content":2718},[2719,2725,2731],{"type":798,"content":2720},[2721],{"type":744,"content":2722},[2723],{"text":2724,"type":747},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":798,"content":2726},[2727],{"type":744,"content":2728},[2729],{"text":2730,"type":747},"Brace your core and glutes, and lower yourself down into a push-up",{"type":798,"content":2732},[2733],{"type":744,"content":2734},[2735],{"text":2736,"type":747},"Extend your elbows to push yourself up, and repeat",{"type":753,"attrs":2738,"content":2739},{"level":889},[2740],{"text":2741,"type":747},"8. Diamond Push-Up",{"type":744,"content":2743},[2744],{"text":2745,"type":747},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":795,"content":2747},[2748,2754,2760],{"type":798,"content":2749},[2750],{"type":744,"content":2751},[2752],{"text":2753,"type":747},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":798,"content":2755},[2756],{"type":744,"content":2757},[2758],{"text":2759,"type":747},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":798,"content":2761},[2762],{"type":744,"content":2763},[2764],{"text":2765,"type":747},"Push yourself back up and repeat",{"type":744,"content":2767},[2768,2770,2777],{"text":2769,"type":747},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2771,"type":747,"marks":2772},"FightCamp Community",[2773],{"type":767,"attrs":2774},{"href":2775,"uuid":48,"anchor":48,"custom":2776,"target":770,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2778,"type":747}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":753,"attrs":2780,"content":2781},{"level":755},[2782],{"text":2783,"type":747},"Train Like a Woman",{"type":744,"content":2785},[2786,2787,2792],{"text":1235,"type":747},{"text":1237,"type":747,"marks":2788},[2789],{"type":767,"attrs":2790},{"href":1241,"uuid":48,"anchor":48,"custom":2791,"target":770,"linktype":13},{},{"text":1244,"type":747},{"type":744,"content":2794},[2795],{"text":1248,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2797,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2802,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2798,"component":118,"meta_info":2799,"meta_title":7,"block_image":2800,"cover_image":2801,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2806,"title":2807,"plugin":43,"description":2808},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2810,"alt":2811,"name":7,"focus":7,"title":2811,"filename":2812,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1269],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1015,"created_at":2823,"published_at":2824,"updated_at":2825,"id":2826,"uuid":2827,"content":2828,"slug":1015,"full_slug":2849,"sort_by_date":48,"position":446,"tag_list":2850,"is_startpage":9,"parent_id":2851,"meta_data":48,"group_id":2852,"first_published_at":2853,"release_id":48,"lang":60,"path":7,"alternates":2854,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2829,"component":2830,"meta_info":2831,"custom_content_list":2833},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2832,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2834,2839,2844],{"_uid":2835,"label":2836,"value":2837,"dev_id":2838,"component":747},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2840,"label":2841,"value":2842,"dev_id":2843,"component":747},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2845,"label":2846,"value":2847,"dev_id":2848,"component":747},"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",[],1785892856720]