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She is also a super fit martial arts enthusiast. At 55 years old, she is in peak physical form and an absolute inspiration to fighters of all ages.\n\nHer most recent movie Bruised tells the story of a struggling MMA fighter. The training Berry did to prepare for this role is intense – and FightCamp Trainer and 5-time World Champion in Muay Thai Rocky Harris is going to show us a day’s worth of production-ready MMA training.","Who is Halle Berry?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"da9c8641-019c-4fe2-9795-e9dd2acbea13","Here is a sample of Halle Berry's training schedule preparing for her film, Bruised:\n7:30 AM - Conditioning\n10:00 AM - Breakfast\n10:30 AM - Recreating a Fight Scene\n11:30 AM - Snack\n12:00 PM - Workout\n1:00 PM - Lunch\n1:45 PM - Boxing Training\n2:30 PM - Recovery","What is Halle Berry's training schedule?",{"_uid":676,"answer":677,"question":678,"component":670},"bccdba18-b3ed-47ac-aa57-cd8a30cb99f5","Dynamic Warm-Up, Roadwork, Tabata\nAn article in Entertainment Weekly said that Halle Berry started her day with two hours of Navy Seal-inspired conditioning until she begged for mercy. FightCamp Trainer Aaron Swenson will push Rocky’s limits with an intense dynamic warm-up, roadwork, and a bodyweight Tabata workout routine, consisting of 20 seconds of hard work followed by 10 seconds of rest. As Aaron says, if you are on the set all day filming fight scenes, you better be conditioned. And don’t forget to stay hydrated! Intense training requires proper hydration and fueling.","7:30 AM | CONDITIONING",{"_uid":680,"answer":681,"question":682,"component":670},"d9a60611-7829-45b9-bbfd-b9699d6de6bd","Whether you’re training for a fight or a movie role, what’s important is to make sure you’re eating throughout the day. A great energy source Rocky recommends is protein, greens, and eggs to model Halle Berry’s Paleo-training diet.","10:00 AM | BREAKFAST",{"_uid":684,"answer":685,"question":686,"component":670},"67545388-f7e3-4f13-8f7b-1c49662ed891","With some guidance from the 1st UFC strawweight champion and current ranked #2 fighter in the UFC Carla Esparza, Rocky recreates some of Halle Berry’s moves from the Bruised fight scenes. According to Esparza, the fight scenes in the film are impressively authentic.\n\nRocky learns some grappling techniques, takedowns, and MMA submissions.","10:30 AM | RECREATING A FIGHT SCENE",{"_uid":688,"answer":689,"question":690,"component":670},"25ab8b8e-1043-4a4f-9e5d-2bdea1759b6a","For her snack, Rocky replenishes electrolytes with some fruit, in this case some assorted ‘Halle’ berries. It’s important for her not to put too much in her body to avoid feeling too full before exercising.","11:30 AM | SNACK",{"_uid":692,"answer":693,"question":694,"component":670},"519eb77c-ce1c-4e38-8efd-f7f6b33ee00d","FightCamp Trainer Jess Evans says Halle Berry trained for two years before making the movie, so she really put the work in. She’s going to make sure Rocky does too with a mix of Muay Thai training, footwork, cardio, agility ladder training, Tae Kwon Do, and MMA drills.\n\nJess, who has a background in production, says that training for a fight is different from training for a film because you have a lot more to think about – but you think less about avoiding injury to your opponent. Training for a film fight is more coordinated like a dance than a full-fledged battle.","12:00 PM | WORKOUT",{"_uid":696,"answer":697,"question":698,"component":670},"fc6afb9f-3b2e-4230-8479-8c2dda152d70","Rocky finishes the rest of the berries from her snack earlier and keeps it Paleo-friendly for lunch. She recommends using that 30-minute window to get in your protein, but keep the carbs low, which helps you maintain your energy during strenuous training.","1:00 PM | LUNCH",{"_uid":700,"answer":701,"question":702,"component":670},"bd35f9ff-46a7-4469-882a-4a4e47bb9105","Heavy bag training is great for strength, conditioning, and increasing punching power – Halle Berry needs that punching power for dramatic moments in the film.\n\nFor Rocky’s bag work, she’s doing a FightCamp workout on the app with punch trackers to keep herself accountable. To up the pressure, she enters VS mode and goes against an opponent on the leaderboard.","1:45 PM | BOXING TRAINING",{"_uid":704,"answer":705,"question":706,"component":670},"e4055003-f82a-4b8a-aa75-2c826123c69e","FightCamp Trainer Shanie Smash leads an active recovery session with foam rolling, which can be done before or after a workout.\n\nFoam Rolling (Self-Myofascial Release)\n- Pre-workout (High mode): Activates and wakes up the muscles; gets the blood and oxygen flowing\n- Post-workout (Low mode): Helps flush out lactic acid and toxins to slow delayed onset muscle soreness (DOMS)\n\nMassage Gun\nA self-care must for anyone putting in the work, a massage gun can help reduce muscle soreness and speed up recovery.\n\nCompression Therapy\nCompression therapy squeezes the leg muscles to redirect the blood flow into your core where toxins are flushed out. Once released, the fresh blood from your core flows back into the legs accelerating healing.","2:30 PM | RECOVERY",{"_uid":708,"answer":709,"question":710,"component":670},"ba6ca881-72da-4baf-a21b-4ca9f0456dfb","Ready to put yourself to the test and train like an MMA fighter and Halle Berry? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real professionals from the comfort of your own home.","How can I get fit like Halle Berry?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":712,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":745,"full_slug":746,"sort_by_date":48,"position":747,"tag_list":748,"is_startpage":9,"parent_id":749,"meta_data":48,"group_id":750,"first_published_at":751,"release_id":48,"lang":60,"path":7,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":734,"_uid":735,"name":727,"photo":736,"component":740,"social_link_tiktok":741,"social_link_twitter":742,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":743,"social_link_linkedin":7,"social_link_instagram":744,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":737,"alt":727,"name":738,"focus":48,"title":727,"filename":739,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":754,"content":755},"doc",[756,762,784,798,805,818,824,860,865,876,879,884,895,899,903,908,919,931,936,947,957,961,966,977,980,985,996,1014,1042,1047,1058,1076,1081,1090,1098,1103,1115,1120,1124,1129,1141],{"type":757,"content":758},"paragraph",[759],{"text":760,"type":761},"Halle Berry is one of the greatest movie stars of our time. She is also a super fit martial arts enthusiast. At 55 years old, she is in peak physical form and an absolute inspiration to fighters of all ages.","text",{"type":757,"content":763},[764,766,774,776,782],{"text":765,"type":761},"In her most recent movie, ",{"text":767,"type":761,"marks":768},"Bruised",[769],{"type":770,"attrs":771},"link",{"href":772,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://www.imdb.com/title/tt8310474/?ref_=fn_al_tt_1","_blank",{"text":775,"type":761},", Halle Berry tells the story of a struggling MMA fighter. The preparation Berry did for this role was intense – and FightCamp Trainer & 5-time World Champion in Muay Thai, ",{"text":777,"type":761,"marks":778},"Rocky Harris",[779],{"type":770,"attrs":780},{"href":781,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":783,"type":761},", is going to show us exactly what goes into a day’s worth of production-ready MMA training.",{"type":785,"attrs":786},"blok",{"id":787,"body":788},"5981867c-9c12-4674-9991-0c7e55dc2168",[789],{"_uid":790,"link":791,"image":793,"title":795,"component":797},"i-5d2136b0-0ce6-4829-a03f-b031953d6104",{"id":7,"url":792,"linktype":13,"fieldtype":14,"cached_url":792},"https://youtu.be/LoltVK_6WtA",{"id":794,"alt":795,"name":7,"focus":48,"title":795,"filename":796,"copyright":7,"fieldtype":50},4352708,"I Trained Like Halle Berry For A Day","https://a.storyblok.com/f/115220/1244x700/dae0d34a5f/i-trained-like-halle-berry-for-a-day.png","image_video_link",{"type":799,"attrs":800,"content":802},"heading",{"level":801},2,[803],{"text":804,"type":761},"7:30 AM | Conditioning",{"type":785,"attrs":806},{"id":787,"body":807},[808],{"url":809,"_uid":811,"image":812,"component":816,"copyright_details":817},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"story","i-22a5e74a-7be1-45e6-a2d1-9345de779c6f",{"id":813,"alt":814,"name":7,"focus":48,"title":814,"filename":815,"copyright":7,"fieldtype":50},4352485,"Conditioning - Dynamic Warm-Up, Roadwork, Tabata","https://a.storyblok.com/f/115220/1100x1100/c416e6bc5a/conditioning.png","content_image",[],{"type":799,"attrs":819,"content":821},{"level":820},3,[822],{"text":823,"type":761},"Dynamic Warm-Up, Roadwork, Tabata",{"type":757,"content":825},[826,828,834,836,842,844,850,852,858],{"text":827,"type":761},"An article in Entertainment Weekly said that Halle Berry started her day with two hours of Navy Seal-inspired conditioning until she begged for mercy. ",{"text":829,"type":761,"marks":830},"FightCamp Trainer Aaron Swenson",[831],{"type":770,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":835,"type":761}," pushes Rocky’s limits with an intense ",{"text":837,"type":761,"marks":838},"dynamic warm-up",[839],{"type":770,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine",{"text":843,"type":761},", ",{"text":845,"type":761,"marks":846},"roadwork",[847],{"type":770,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://youtu.be/UvnrEyg85dE",{"text":851,"type":761},", and a ",{"text":853,"type":761,"marks":854},"bodyweight Tabata workout",[855],{"type":770,"attrs":856},{"href":857,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://youtu.be/H9nXi2u8t1M",{"text":859,"type":761}," routine, consisting of 20 seconds of hard work followed by 10 seconds of rest. As Aaron says, if you are on the set all day filming fight scenes, you better be conditioned. And don’t forget to stay hydrated! Intense training requires proper hydration and fueling.",{"type":799,"attrs":861,"content":862},{"level":801},[863],{"text":864,"type":761},"10:00 AM | Breakfast",{"type":785,"attrs":866},{"id":787,"body":867},[868],{"url":869,"_uid":870,"image":871,"component":816,"copyright_details":875},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-08a0507a-1e71-4f26-8e91-7d553c444ad6",{"id":872,"alt":873,"name":7,"focus":48,"title":873,"filename":874,"copyright":7,"fieldtype":50},4352495,"Breakfast for training","https://a.storyblok.com/f/115220/1100x1100/c99072713c/breakfast.png",[],{"type":757,"content":877},[878],{"text":681,"type":761},{"type":799,"attrs":880,"content":881},{"level":801},[882],{"text":883,"type":761},"10:30 AM | Recreating a Fight Scene",{"type":785,"attrs":885},{"id":787,"body":886},[887],{"url":888,"_uid":889,"image":890,"component":816,"copyright_details":894},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-5a882610-43a7-4f31-8b61-2fdf85e59b6a",{"id":891,"alt":892,"name":7,"focus":48,"title":892,"filename":893,"copyright":7,"fieldtype":50},4352604,"Rocky Harris & Carla Esparza Training","https://a.storyblok.com/f/115220/1100x1100/5099d090c3/carla_esparza.png",[],{"type":757,"content":896},[897],{"text":898,"type":761},"With some guidance from the 1st UFC strawweight champion and current ranked #2 fighter in the UFC Carla Esparza, Rocky recreates some of Halle Berry’s moves from the Bruised fight scenes.  According to Esparza, the fight scenes in the film are impressively authentic.",{"type":757,"content":900},[901],{"text":902,"type":761},"Rocky learns some grappling techniques, takedowns, and MMA submissions.",{"type":799,"attrs":904,"content":905},{"level":801},[906],{"text":907,"type":761},"11:30 AM | Snack",{"type":785,"attrs":909},{"id":787,"body":910},[911],{"url":912,"_uid":913,"image":914,"component":816,"copyright_details":918},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-3ad465a3-0e53-4d8a-bc25-2818eb8af2b6",{"id":915,"alt":916,"name":7,"focus":48,"title":916,"filename":917,"copyright":7,"fieldtype":50},4352652,"Rocky Harris Having A Snack","https://a.storyblok.com/f/115220/1100x1100/1cb2a5044b/snack.png",[],{"type":757,"content":920},[921,923,929],{"text":922,"type":761},"For her ",{"text":924,"type":761,"marks":925},"snack",[926],{"type":770,"attrs":927},{"href":928,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{"text":930,"type":761},", Rocky replenishes electrolytes with some fruit, in this case some assorted ‘Halle’ berries. It’s important for her not to put too much in her body to avoid feeling too full before exercising.",{"type":799,"attrs":932,"content":933},{"level":801},[934],{"text":935,"type":761},"12:00 PM | Workout",{"type":785,"attrs":937},{"id":787,"body":938},[939],{"url":940,"_uid":941,"image":942,"component":816,"copyright_details":946},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-6d082443-544e-4081-9ed2-a4cf2bc9dec5",{"id":943,"alt":944,"name":7,"focus":48,"title":944,"filename":945,"copyright":7,"fieldtype":50},4352669,"Rocky Harris & Jess Evans Workout","https://a.storyblok.com/f/115220/1100x1100/0750efd694/workout.png",[],{"type":757,"content":948},[949,955],{"text":950,"type":761,"marks":951},"FightCamp Trainer Jess Evans",[952],{"type":770,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{"text":956,"type":761}," says Halle Berry trained for two years before making the movie, so she really put the work in. She’s going to make sure Rocky does too with a mix of Muay Thai training, footwork, cardio, agility ladder training, Tae Kwon Do, and MMA drills.",{"type":757,"content":958},[959],{"text":960,"type":761},"Jess, who has a background in production, says that training for a fight is different from training for a film because you have a lot more to think about – but you think less about avoiding injury to your opponent. Training for a film fight is more coordinated like a dance than a full-fledged battle.",{"type":799,"attrs":962,"content":963},{"level":801},[964],{"text":965,"type":761},"1:00 PM | Lunch",{"type":785,"attrs":967},{"id":787,"body":968},[969],{"url":970,"_uid":971,"image":972,"component":816,"copyright_details":976},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-ffc30c4a-19ac-4e22-8e4c-1f71b6885909",{"id":973,"alt":974,"name":7,"focus":48,"title":974,"filename":975,"copyright":7,"fieldtype":50},4352675,"Rocky Harris having lunch after training","https://a.storyblok.com/f/115220/1100x1100/ee8af92155/lunch.png",[],{"type":757,"content":978},[979],{"text":697,"type":761},{"type":799,"attrs":981,"content":982},{"level":801},[983],{"text":984,"type":761},"1:45 PM | Boxing Training",{"type":785,"attrs":986},{"id":787,"body":987},[988],{"url":989,"_uid":990,"image":991,"component":816,"copyright_details":995},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-b70f3fe4-bf1f-40f6-8393-b9a313f6ca21",{"id":992,"alt":993,"name":7,"focus":48,"title":993,"filename":994,"copyright":7,"fieldtype":50},4352693,"Rocky Harris doing a boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b248098981/boxing_workout.png",[],{"type":757,"content":997},[998,1004,1006,1012],{"text":999,"type":761,"marks":1000},"Heavy bag training",[1001],{"type":770,"attrs":1002},{"href":1003,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1005,"type":761}," is great for strength, conditioning, and ",{"text":1007,"type":761,"marks":1008},"increasing punching power",[1009],{"type":770,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-power-without-boxing-equipment/",{"text":1013,"type":761}," – Halle Berry needs that punching power for dramatic moments in the film.",{"type":757,"content":1015},[1016,1018,1024,1026,1032,1034,1040],{"text":1017,"type":761},"For Rocky’s bag work, she’s doing a ",{"text":1019,"type":761,"marks":1020},"FightCamp workout on the app",[1021],{"type":770,"attrs":1022},{"href":1023,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/for-members/how-to-start-your-fightcamp-workout-tips-tricks",{"text":1025,"type":761}," with ",{"text":1027,"type":761,"marks":1028},"punch trackers",[1029],{"type":770,"attrs":1030},{"href":1031,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/improve-your-boxing-training-with-punch-trackers",{"text":1033,"type":761}," to keep herself accountable. To up the pressure, she enters ",{"text":1035,"type":761,"marks":1036},"VS mode",[1037],{"type":770,"attrs":1038},{"href":1039,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/for-members/challenge-yourself-training-partners-with-fightcamp-s-vs-mode/",{"text":1041,"type":761}," and goes against an opponent on the leaderboard.",{"type":799,"attrs":1043,"content":1044},{"level":801},[1045],{"text":1046,"type":761},"2:30 PM | Recovery",{"type":785,"attrs":1048},{"id":787,"body":1049},[1050],{"url":1051,"_uid":1052,"image":1053,"component":816,"copyright_details":1057},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-42bb57aa-5b44-4497-bd0d-c9b7678bb143",{"id":1054,"alt":1055,"name":7,"focus":48,"title":1055,"filename":1056,"copyright":7,"fieldtype":50},4352699,"Shanie Smash & Rocky Harris doing foam rolling for recovery","https://a.storyblok.com/f/115220/1100x1100/6c19da63e0/recovery.png",[],{"type":757,"content":1059},[1060,1066,1068,1074],{"text":1061,"type":761,"marks":1062},"FightCamp Trainer Shanie Smash",[1063],{"type":770,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{"text":1067,"type":761}," leads an active recovery session with ",{"text":1069,"type":761,"marks":1070},"foam rolling",[1071],{"type":770,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{"text":1075,"type":761},", which can be done before or after a workout.",{"type":799,"attrs":1077,"content":1078},{"level":820},[1079],{"text":1080,"type":761},"Foam Rolling (Self-Myofascial Release)",{"type":757,"content":1082},[1083,1088],{"text":1084,"type":761,"marks":1085},"Pre-workout (High mode)",[1086],{"type":1087},"bold",{"text":1089,"type":761},": Activates and wakes up the muscles; gets the blood and oxygen flowing",{"type":757,"content":1091},[1092,1096],{"text":1093,"type":761,"marks":1094},"Post-workout (Low mode)",[1095],{"type":1087},{"text":1097,"type":761},": Helps flush out lactic acid and toxins to slow delayed onset muscle soreness (DOMS)",{"type":799,"attrs":1099,"content":1100},{"level":820},[1101],{"text":1102,"type":761},"Massage Gun",{"type":757,"content":1104},[1105,1107,1113],{"text":1106,"type":761},"A self-care must for anyone putting in the work, a ",{"text":1108,"type":761,"marks":1109},"massage gun",[1110],{"type":770,"attrs":1111},{"href":1112,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-recovery-tools-for-your-boxing-rest-days",{"text":1114,"type":761}," can help reduce muscle soreness and speed up recovery.",{"type":799,"attrs":1116,"content":1117},{"level":820},[1118],{"text":1119,"type":761},"Compression Therapy",{"type":757,"content":1121},[1122],{"text":1123,"type":761},"Compression therapy squeezes the leg muscles to redirect the blood flow into your core where toxins are flushed out. Once released, the fresh blood from your core flows back into the legs accelerating healing.",{"type":799,"attrs":1125,"content":1126},{"level":801},[1127],{"text":1128,"type":761},"How Can I Get Fit Like Halle Berry?",{"type":757,"content":1130},[1131,1133,1139],{"text":1132,"type":761},"Ready to put yourself to the test and train like an MMA fighter and Halle Berry? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1134,"type":761,"marks":1135},"FightCamp App",[1136],{"type":770,"attrs":1137},{"href":1138,"uuid":48,"anchor":48,"target":773,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1140,"type":761}," and train with real professionals from the comfort of your own home.",{"type":785,"attrs":1142},{"id":1143,"body":1144},"f9877a8a-3966-457d-b7c2-27a1526a02ad",[1145],{"url":1146,"_uid":1148,"image":1149,"component":816,"copyright_details":1153},{"id":7,"url":1147,"linktype":13,"fieldtype":14,"cached_url":1147},"https://fightcamp.app.link/GD872R25zob","i-3edf5358-60ea-4ef3-9e99-fb97bf9c93ad",{"id":1150,"alt":1151,"name":7,"focus":48,"title":1151,"filename":1152,"copyright":7,"fieldtype":50},4331950,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/aa4f529b1e/blog_in-article_ads_free_workout_opt4_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1155,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1160,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1161,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1156,"component":118,"meta_info":1157,"meta_title":7,"block_image":1158,"cover_image":1159,"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},[],[],"2022-05-12 00:00","article",{"_uid":1165,"title":657,"plugin":43,"description":1166},"32f26839-7b8b-428b-b635-d77b4b2186ee","5x Muay Thai World Champ, Rocky Harris, takes us through one day of MMA training, inspired by Halle Berry’s workout regimen for the film Bruised.",{"id":1168,"alt":657,"name":7,"focus":48,"title":657,"filename":1169,"copyright":7,"fieldtype":50},4352706,"https://a.storyblok.com/f/115220/2400x990/73af9a24e7/i-worked-out-like-halle-berry-for-a-day-rocky-harris.png",[],"i-worked-out-like-halle-berry-for-a-day-rocky-harris","blogs/i-worked-out-like-halle-berry-for-a-day-rocky-harris",-4370,[1175],"featured",60887917,"fd97f78f-f463-4210-88a1-0bfe4626121d","2022-05-12T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1182],[1183,1467,1756,1931,2149,2389],{"name":1184,"created_at":1185,"published_at":1186,"updated_at":1187,"id":1188,"uuid":1189,"content":1190,"slug":1461,"full_slug":1462,"sort_by_date":48,"position":1463,"tag_list":1464,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":1465,"first_published_at":1186,"release_id":48,"lang":60,"path":1179,"alternates":1466,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1191,"faqs":1192,"title":1184,"topic":1213,"author":1228,"content":1229,"category":1442,"schedule":1450,"component":1163,"meta_info":1451,"cover_image":1455,"description":1459,"contributors":1460},"21563324-6383-4226-86da-b9779cd26bde",[1193,1197,1201,1205,1209],{"_uid":1194,"answer":1195,"question":1196,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1198,"answer":1199,"question":1200,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1202,"answer":1203,"question":1204,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1206,"answer":1207,"question":1208,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1210,"answer":1211,"question":1212,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1214,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1226,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1215,"component":39,"meta_info":1223,"block_image":1224,"cover_image":1225,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1216,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1221,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1222,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1217,"component":118,"meta_info":1218,"meta_title":7,"block_image":1219,"cover_image":1220,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":754,"content":1230},[1231,1244,1256,1261,1265,1301,1306,1310,1324,1350,1355,1359,1395,1412,1417,1421,1426,1438],{"type":757,"content":1232},[1233,1235,1242],{"text":1234,"type":761},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1236,"type":761,"marks":1237},"close-range",[1238],{"type":770,"attrs":1239},{"href":1240,"uuid":48,"anchor":48,"custom":1241,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1243,"type":761}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":785,"attrs":1245},{"id":1246,"body":1247},"52fa91c7-90bf-43d9-8857-79752817914b",[1248],{"url":1249,"_uid":1250,"image":1251,"component":816,"copyright_details":1255},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1252,"alt":1253,"name":7,"focus":48,"title":1253,"filename":1254,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":799,"attrs":1257,"content":1258},{"level":801},[1259],{"text":1260,"type":761},"Rolling Punch Drill",{"type":757,"content":1262},[1263],{"text":1264,"type":761},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1266,"content":1267},"bullet_list",[1268,1275,1281,1287],{"type":1269,"content":1270},"list_item",[1271],{"type":757,"content":1272},[1273],{"text":1274,"type":761},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1269,"content":1276},[1277],{"type":757,"content":1278},[1279],{"text":1280,"type":761},"Bend your knees until your thigh muscles are supporting your weight",{"type":1269,"content":1282},[1283],{"type":757,"content":1284},[1285],{"text":1286,"type":761},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1269,"content":1288},[1289,1293],{"type":757,"content":1290},[1291],{"text":1292,"type":761},"Develop a steady rhythm, and then start mixing punches in",{"type":1266,"content":1294},[1295],{"type":1269,"content":1296},[1297],{"type":757,"content":1298},[1299],{"text":1300,"type":761},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":799,"attrs":1302,"content":1303},{"level":801},[1304],{"text":1305,"type":761},"Danger Close Drill",{"type":757,"content":1307},[1308],{"text":1309,"type":761},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1266,"content":1311},[1312,1318],{"type":1269,"content":1313},[1314],{"type":757,"content":1315},[1316],{"text":1317,"type":761},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1269,"content":1319},[1320],{"type":757,"content":1321},[1322],{"text":1323,"type":761},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":757,"content":1325},[1326,1330,1332,1339,1341,1348],{"text":1327,"type":761,"marks":1328},"Key focus:",[1329],{"type":1087},{"text":1331,"type":761}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1333,"type":761,"marks":1334},"hooks",[1335],{"type":770,"attrs":1336},{"href":1337,"uuid":48,"anchor":48,"custom":1338,"target":773,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1340,"type":761}," and ",{"text":1342,"type":761,"marks":1343},"uppercuts",[1344],{"type":770,"attrs":1345},{"href":1346,"uuid":48,"anchor":48,"custom":1347,"target":773,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1349,"type":761},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":799,"attrs":1351,"content":1352},{"level":801},[1353],{"text":1354,"type":761},"Rolling Thunder Drill",{"type":757,"content":1356},[1357],{"text":1358,"type":761},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1266,"content":1360},[1361,1375,1389],{"type":1269,"content":1362},[1363,1367],{"type":757,"content":1364},[1365],{"text":1366,"type":761},"On a heavy bag, set an interval of your choosing",{"type":1266,"content":1368},[1369],{"type":1269,"content":1370},[1371],{"type":757,"content":1372},[1373],{"text":1374,"type":761},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1269,"content":1376},[1377,1381],{"type":757,"content":1378},[1379],{"text":1380,"type":761},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1266,"content":1382},[1383],{"type":1269,"content":1384},[1385],{"type":757,"content":1386},[1387],{"text":1388,"type":761},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1269,"content":1390},[1391],{"type":757,"content":1392},[1393],{"text":1394,"type":761},"Rest for 1 minute in between each round to recover",{"type":757,"content":1396},[1397,1401,1403,1410],{"text":1398,"type":761,"marks":1399},"Tip",[1400],{"type":1087},{"text":1402,"type":761},": Maintaining a calm and ",{"text":1404,"type":761,"marks":1405},"steady breath",[1406],{"type":770,"attrs":1407},{"href":1408,"uuid":48,"anchor":48,"custom":1409,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1411,"type":761}," will help you establish your rhythm.",{"type":799,"attrs":1413,"content":1414},{"level":801},[1415],{"text":1416,"type":761},"Better, Faster, Stronger",{"type":757,"content":1418},[1419],{"text":1420,"type":761},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":799,"attrs":1422,"content":1423},{"level":801},[1424],{"text":1425,"type":761},"Train Like a Fighter",{"type":757,"content":1427},[1428,1430,1436],{"text":1429,"type":761},"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":1431,"type":761,"marks":1432},"FightCamp",[1433],{"type":770,"attrs":1434},{"href":1138,"uuid":48,"anchor":48,"custom":1435,"target":773,"linktype":13},{},{"text":1437,"type":761}," 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":757,"content":1439},[1440],{"text":1441,"type":761},"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":1443,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1448,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1444,"component":118,"meta_info":1445,"meta_title":7,"block_image":1446,"cover_image":1447,"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":1452,"title":1453,"plugin":43,"description":1454},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1456,"alt":1457,"name":7,"focus":48,"title":1457,"filename":1458,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1175],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1468,"created_at":1469,"published_at":1470,"updated_at":1471,"id":1472,"uuid":1473,"content":1474,"slug":1749,"full_slug":1750,"sort_by_date":48,"position":1751,"tag_list":1752,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":1753,"first_published_at":1754,"release_id":48,"lang":60,"path":1179,"alternates":1755,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1475,"faqs":1476,"title":1489,"topic":1490,"author":1228,"content":1505,"category":1730,"schedule":1738,"component":1163,"meta_info":1739,"cover_image":1743,"description":1747,"contributors":1748},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1477,1481,1485],{"_uid":1478,"answer":1479,"question":1480,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1482,"answer":1483,"question":1484,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1486,"answer":1487,"question":1488,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1491,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1503,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1504,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1492,"component":39,"meta_info":1500,"block_image":1501,"cover_image":1502,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1493,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1498,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1494,"component":118,"meta_info":1495,"meta_title":7,"block_image":1496,"cover_image":1497,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":1506},[1507,1511,1516,1528,1543,1548,1568,1572,1577,1594,1598,1618,1622,1627,1642,1646,1651,1675,1680,1694,1698,1712,1716,1727],{"type":757,"content":1508},[1509],{"text":1510,"type":761},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":799,"attrs":1512,"content":1513},{"level":801},[1514],{"text":1515,"type":761},"Floyd “Money” Mayweather Jr.",{"type":785,"attrs":1517},{"id":1518,"body":1519},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1520],{"url":1521,"_uid":1522,"image":1523,"component":816,"copyright_details":1527},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1524,"alt":1525,"name":7,"focus":7,"title":1525,"filename":1526,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":757,"content":1529},[1530,1532,1541],{"text":1531,"type":761},"Regarded as the best technical boxer of this age, ",{"text":1533,"type":761,"marks":1534},"Floyd Mayweather Jr.",[1535,1539],{"type":770,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":773,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1540},"underline",{"text":1542,"type":761}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":799,"attrs":1544,"content":1545},{"level":820},[1546],{"text":1547,"type":761},"The Philly Shell",{"type":1266,"content":1549},[1550,1556,1562],{"type":1269,"content":1551},[1552],{"type":757,"content":1553},[1554],{"text":1555,"type":761},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1269,"content":1557},[1558],{"type":757,"content":1559},[1560],{"text":1561,"type":761},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":1269,"content":1563},[1564],{"type":757,"content":1565},[1566],{"text":1567,"type":761},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":757,"content":1569},[1570],{"text":1571,"type":761},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":799,"attrs":1573,"content":1574},{"level":801},[1575],{"text":1576,"type":761},"Pernell “Sweet Pea” Whitaker",{"type":785,"attrs":1578},{"id":1518,"body":1579},[1580],{"url":1581,"_uid":1582,"image":1583,"component":816,"copyright_details":1587},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1584,"alt":1585,"name":7,"focus":7,"title":1585,"filename":1586,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1588],{"_uid":1589,"link":1590,"title":1592,"component":1593},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1591,"target":773,"linktype":13,"fieldtype":14,"cached_url":1591},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":757,"content":1595},[1596],{"text":1597,"type":761},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1266,"content":1599},[1600,1606,1612],{"type":1269,"content":1601},[1602],{"type":757,"content":1603},[1604],{"text":1605,"type":761},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":1269,"content":1607},[1608],{"type":757,"content":1609},[1610],{"text":1611,"type":761},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":1269,"content":1613},[1614],{"type":757,"content":1615},[1616],{"text":1617,"type":761},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":757,"content":1619},[1620],{"text":1621,"type":761},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":799,"attrs":1623,"content":1624},{"level":801},[1625],{"text":1626,"type":761},"Muhammad Ali",{"type":785,"attrs":1628},{"id":1518,"body":1629},[1630],{"url":1631,"_uid":1632,"image":1633,"component":816,"copyright_details":1636},{"id":7,"url":7,"linktype":810,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1634,"alt":1525,"name":7,"focus":7,"title":1525,"filename":1635,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1637],{"_uid":1638,"link":1639,"title":1641,"component":1593},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1640,"target":773,"linktype":13,"fieldtype":14,"cached_url":1640},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":757,"content":1643},[1644],{"text":1645,"type":761},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":799,"attrs":1647,"content":1648},{"level":820},[1649],{"text":1650,"type":761},"The Ali Shuffle",{"type":1266,"content":1652},[1653,1669],{"type":1269,"content":1654},[1655],{"type":757,"content":1656},[1657,1659,1667],{"text":1658,"type":761},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1660,"type":761,"marks":1661},"To do the Ali Shuffle",[1662,1666],{"type":770,"attrs":1663},{"href":1664,"uuid":48,"anchor":48,"custom":1665,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1540},{"text":1668,"type":761},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1269,"content":1670},[1671],{"type":757,"content":1672},[1673],{"text":1674,"type":761},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":799,"attrs":1676,"content":1677},{"level":820},[1678],{"text":1679,"type":761},"The Rope a Dope",{"type":1266,"content":1681},[1682,1688],{"type":1269,"content":1683},[1684],{"type":757,"content":1685},[1686],{"text":1687,"type":761},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":1269,"content":1689},[1690],{"type":757,"content":1691},[1692],{"text":1693,"type":761},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":757,"content":1695},[1696],{"text":1697,"type":761},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":757,"content":1699},[1700,1702,1710],{"text":1701,"type":761},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1703,"type":761,"marks":1704},"FightCamp Community",[1705,1709],{"type":770,"attrs":1706},{"href":1707,"uuid":48,"anchor":48,"custom":1708,"target":773,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1540},{"text":1711,"type":761},"!",{"type":799,"attrs":1713,"content":1714},{"level":801},[1715],{"text":1425,"type":761},{"type":757,"content":1717},[1718,1719,1726],{"text":1429,"type":761},{"text":1431,"type":761,"marks":1720},[1721,1725],{"type":770,"attrs":1722},{"href":1723,"uuid":48,"anchor":48,"custom":1724,"target":773,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1540},{"text":1437,"type":761},{"type":757,"content":1728},[1729],{"text":1441,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1731,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1736,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1732,"component":118,"meta_info":1733,"meta_title":7,"block_image":1734,"cover_image":1735,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1740,"title":1741,"plugin":43,"description":1742},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1744,"alt":1745,"name":7,"focus":7,"title":1745,"filename":1746,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1175],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1757,"created_at":1758,"published_at":1759,"updated_at":1760,"id":1761,"uuid":1762,"content":1763,"slug":1925,"full_slug":1926,"sort_by_date":48,"position":1927,"tag_list":1928,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":1929,"first_published_at":1759,"release_id":48,"lang":60,"path":1179,"alternates":1930,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1764,"faqs":1765,"title":1757,"topic":1782,"author":1228,"content":1797,"category":1906,"schedule":1914,"component":1163,"meta_info":1915,"cover_image":1919,"description":1923,"contributors":1924},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1766,1770,1774,1778],{"_uid":1767,"answer":1768,"question":1769,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1771,"answer":1772,"question":1773,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1775,"answer":1776,"question":1777,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1779,"answer":1780,"question":1781,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1783,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1795,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1784,"component":39,"meta_info":1792,"block_image":1793,"cover_image":1794,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1785,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1790,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1791,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1786,"component":118,"meta_info":1787,"meta_title":7,"block_image":1788,"cover_image":1789,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":754,"content":1798},[1799,1803,1808,1828,1833,1837,1842,1845,1850,1862,1867,1880,1885,1889,1893,1903],{"type":757,"content":1800},[1801],{"text":1802,"type":761},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":799,"attrs":1804,"content":1805},{"level":801},[1806],{"text":1807,"type":761},"Practice, Practice, Practice",{"type":757,"content":1809},[1810,1812,1817,1819,1826],{"text":1811,"type":761},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1813,"type":761,"marks":1814},"always",[1815],{"type":1816},"italic",{"text":1818,"type":761}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1820,"type":761,"marks":1821},"mirror",[1822],{"type":770,"attrs":1823},{"href":1824,"uuid":48,"anchor":48,"custom":1825,"target":773,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1827,"type":761}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":799,"attrs":1829,"content":1830},{"level":820},[1831],{"text":1832,"type":761},"Shoulder Touch Drill",{"type":757,"content":1834},[1835],{"text":1836,"type":761},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":799,"attrs":1838,"content":1839},{"level":820},[1840],{"text":1841,"type":761},"Cobra Bag",{"type":757,"content":1843},[1844],{"text":1772,"type":761},{"type":799,"attrs":1846,"content":1847},{"level":820},[1848],{"text":1849,"type":761},"Sparring",{"type":757,"content":1851},[1852,1854,1860],{"text":1853,"type":761},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1849,"type":761,"marks":1855},[1856],{"type":770,"attrs":1857},{"href":1858,"uuid":48,"anchor":48,"custom":1859,"target":773,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1861,"type":761}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":799,"attrs":1863,"content":1864},{"level":820},[1865],{"text":1866,"type":761},"“Free flow” mitt work",{"type":757,"content":1868},[1869,1871,1878],{"text":1870,"type":761},"Free flow ",{"text":1872,"type":761,"marks":1873},"mitt work",[1874],{"type":770,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"custom":1877,"target":773,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1879,"type":761}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":799,"attrs":1881,"content":1882},{"level":820},[1883],{"text":1884,"type":761},"Think Fast",{"type":757,"content":1886},[1887],{"text":1888,"type":761},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":799,"attrs":1890,"content":1891},{"level":801},[1892],{"text":1425,"type":761},{"type":757,"content":1894},[1895,1896,1901],{"text":1429,"type":761},{"text":1431,"type":761,"marks":1897},[1898],{"type":770,"attrs":1899},{"href":1723,"uuid":48,"anchor":48,"custom":1900,"target":773,"linktype":13},{},{"text":1902,"type":761}," 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":757,"content":1904},[1905],{"text":1441,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1907,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1912,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1913,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1908,"component":118,"meta_info":1909,"meta_title":7,"block_image":1910,"cover_image":1911,"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":1916,"title":1917,"plugin":43,"description":1918},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1920,"alt":1921,"name":7,"focus":7,"title":1921,"filename":1922,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1175],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1932,"created_at":1933,"published_at":1934,"updated_at":1935,"id":1936,"uuid":1937,"content":1938,"slug":2143,"full_slug":2144,"sort_by_date":48,"position":2145,"tag_list":2146,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2147,"first_published_at":1934,"release_id":48,"lang":60,"path":1179,"alternates":2148,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1939,"faqs":1940,"title":1932,"topic":1957,"author":1972,"content":1973,"category":2125,"schedule":1738,"component":1163,"meta_info":2133,"cover_image":2137,"description":2141,"contributors":2142},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1941,1945,1949,1953],{"_uid":1942,"answer":1943,"question":1944,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1946,"answer":1947,"question":1948,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1950,"answer":1951,"question":1952,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1954,"answer":1955,"question":1956,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1958,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1970,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1959,"component":39,"meta_info":1967,"block_image":1968,"cover_image":1969,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1960,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1965,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1961,"component":118,"meta_info":1962,"meta_title":7,"block_image":1963,"cover_image":1964,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":754,"content":1974},[1975,1979,1993,1997,2002,2005,2010,2015,2019,2024,2028,2033,2037,2042,2046,2051,2065,2069,2073,2077,2081,2086,2090,2104,2108,2112,2122],{"type":757,"content":1976},[1977],{"text":1978,"type":761},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":757,"content":1980},[1981,1983,1991],{"text":1982,"type":761},"Running for boxers is a critical element of ",{"text":1984,"type":761,"marks":1985},"roadwork drills",[1986,1990],{"type":770,"attrs":1987},{"href":1988,"uuid":48,"anchor":48,"custom":1989,"target":773,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1540},{"text":1992,"type":761}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":757,"content":1994},[1995],{"text":1996,"type":761},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":799,"attrs":1998,"content":1999},{"level":801},[2000],{"text":2001,"type":761},"Is Running Good for Boxing?",{"type":757,"content":2003},[2004],{"text":1943,"type":761},{"type":799,"attrs":2006,"content":2007},{"level":801},[2008],{"text":2009,"type":761},"Benefits of Running for Boxers",{"type":799,"attrs":2011,"content":2012},{"level":820},[2013],{"text":2014,"type":761},"Builds Endurance & Stamina",{"type":757,"content":2016},[2017],{"text":2018,"type":761},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":799,"attrs":2020,"content":2021},{"level":820},[2022],{"text":2023,"type":761},"Improves Cardiovascular System",{"type":757,"content":2025},[2026],{"text":2027,"type":761},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":799,"attrs":2029,"content":2030},{"level":820},[2031],{"text":2032,"type":761},"Strengthens Lower Body",{"type":757,"content":2034},[2035],{"text":2036,"type":761},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":799,"attrs":2038,"content":2039},{"level":820},[2040],{"text":2041,"type":761},"Teaches Discipline",{"type":757,"content":2043},[2044],{"text":2045,"type":761},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":799,"attrs":2047,"content":2048},{"level":820},[2049],{"text":2050,"type":761},"Enhances Mental Clarity",{"type":757,"content":2052},[2053,2055,2063],{"text":2054,"type":761},"Much like boxing, running can be a form of ",{"text":2056,"type":761,"marks":2057},"meditative movement",[2058,2062],{"type":770,"attrs":2059},{"href":2060,"uuid":48,"anchor":48,"custom":2061,"target":773,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1540},{"text":2064,"type":761}," that clears your head and focuses your mind.",{"type":799,"attrs":2066,"content":2067},{"level":801},[2068],{"text":1952,"type":761},{"type":757,"content":2070},[2071],{"text":2072,"type":761},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":757,"content":2074},[2075],{"text":2076,"type":761},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":757,"content":2078},[2079],{"text":2080,"type":761},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":799,"attrs":2082,"content":2083},{"level":801},[2084],{"text":2085,"type":761},"How Long Should I Be Running for Boxing?",{"type":757,"content":2087},[2088],{"text":2089,"type":761},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":757,"content":2091},[2092,2094,2102],{"text":2093,"type":761},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2095,"type":761,"marks":2096},"10 minutes of running",[2097,2101],{"type":770,"attrs":2098},{"href":2099,"uuid":48,"anchor":48,"custom":2100,"target":773,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1540},{"text":2103,"type":761}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":757,"content":2105},[2106],{"text":2107,"type":761},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":799,"attrs":2109,"content":2110},{"level":801},[2111],{"text":1425,"type":761},{"type":757,"content":2113},[2114,2115,2121],{"text":1429,"type":761},{"text":1431,"type":761,"marks":2116},[2117,2120],{"type":770,"attrs":2118},{"href":1723,"uuid":48,"anchor":48,"custom":2119,"target":773,"linktype":13},{},{"type":1540},{"text":1902,"type":761},{"type":757,"content":2123},[2124],{"text":1441,"type":761},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2126,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2131,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2127,"component":118,"meta_info":2128,"meta_title":7,"block_image":2129,"cover_image":2130,"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":2134,"title":2135,"plugin":43,"description":2136},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2138,"alt":2139,"name":7,"focus":7,"title":2139,"filename":2140,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1175],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2150,"created_at":2151,"published_at":2152,"updated_at":2153,"id":2154,"uuid":2155,"content":2156,"slug":2382,"full_slug":2383,"sort_by_date":48,"position":2384,"tag_list":2385,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2386,"first_published_at":2387,"release_id":48,"lang":60,"path":1179,"alternates":2388,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2157,"faqs":2158,"title":2150,"topic":2167,"author":2182,"content":2183,"category":2363,"schedule":2371,"component":1163,"meta_info":2372,"cover_image":2376,"description":2380,"contributors":2381},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2159,2163],{"_uid":2160,"answer":2161,"question":2162,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2164,"answer":2165,"question":2166,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2168,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2180,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2169,"component":39,"meta_info":2177,"block_image":2178,"cover_image":2179,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2171,"component":118,"meta_info":2172,"meta_title":7,"block_image":2173,"cover_image":2174,"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":754,"content":2184},[2185,2190,2194,2199,2203,2208,2212,2238,2243,2247,2252,2256,2261,2265,2270,2283,2288,2301,2306,2310,2315,2319,2324,2328,2333,2337,2342,2346,2351],{"type":799,"attrs":2186,"content":2187},{"level":801},[2188],{"text":2189,"type":761},"Staying Safe While Exercising in the Cold",{"type":757,"content":2191},[2192],{"text":2193,"type":761},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":799,"attrs":2195,"content":2196},{"level":820},[2197],{"text":2198,"type":761},"Watch the Windchill",{"type":757,"content":2200},[2201],{"text":2202,"type":761},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":799,"attrs":2204,"content":2205},{"level":820},[2206],{"text":2207,"type":761},"Protect Your Extremities",{"type":757,"content":2209},[2210],{"text":2211,"type":761},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1266,"content":2213},[2214,2220,2226,2232],{"type":1269,"content":2215},[2216],{"type":757,"content":2217},[2218],{"text":2219,"type":761},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1269,"content":2221},[2222],{"type":757,"content":2223},[2224],{"text":2225,"type":761},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1269,"content":2227},[2228],{"type":757,"content":2229},[2230],{"text":2231,"type":761},"Wear a hat or headband that covers your ears",{"type":1269,"content":2233},[2234],{"type":757,"content":2235},[2236],{"text":2237,"type":761},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":799,"attrs":2239,"content":2240},{"level":820},[2241],{"text":2242,"type":761},"Wear Layers",{"type":757,"content":2244},[2245],{"text":2246,"type":761},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":799,"attrs":2248,"content":2249},{"level":820},[2250],{"text":2251,"type":761},"Don’t Forget Sunscreen",{"type":757,"content":2253},[2254],{"text":2255,"type":761},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":799,"attrs":2257,"content":2258},{"level":801},[2259],{"text":2260,"type":761},"Getting Motivated to Workout in the Cold ",{"type":757,"content":2262},[2263],{"text":2264,"type":761},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":799,"attrs":2266,"content":2267},{"level":820},[2268],{"text":2269,"type":761},"Invest in New Activewear",{"type":757,"content":2271},[2272,2274,2281],{"text":2273,"type":761},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2275,"type":761,"marks":2276},"new workout gear",[2277],{"type":770,"attrs":2278},{"href":2279,"uuid":48,"anchor":48,"custom":2280,"target":773,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2282,"type":761}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":799,"attrs":2284,"content":2285},{"level":820},[2286],{"text":2287,"type":761},"Find a Workout Buddy",{"type":757,"content":2289},[2290,2292,2299],{"text":2291,"type":761},"Accountability! Accountability! Accountability! Finding a ",{"text":2293,"type":761,"marks":2294},"workout buddy",[2295],{"type":770,"attrs":2296},{"href":2297,"uuid":48,"anchor":48,"custom":2298,"target":773,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2300,"type":761}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":799,"attrs":2302,"content":2303},{"level":820},[2304],{"text":2305,"type":761},"Benefits of Working Out in the Cold",{"type":757,"content":2307},[2308],{"text":2309,"type":761},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":799,"attrs":2311,"content":2312},{"level":820},[2313],{"text":2314,"type":761},"Combat Seasonal Affective Disorder",{"type":757,"content":2316},[2317],{"text":2318,"type":761},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":799,"attrs":2320,"content":2321},{"level":820},[2322],{"text":2323,"type":761},"Boost Your Immune System",{"type":757,"content":2325},[2326],{"text":2327,"type":761},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":799,"attrs":2329,"content":2330},{"level":820},[2331],{"text":2332,"type":761},"Diverse Training Options",{"type":757,"content":2334},[2335],{"text":2336,"type":761},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":799,"attrs":2338,"content":2339},{"level":820},[2340],{"text":2341,"type":761},"Burn More Calories",{"type":757,"content":2343},[2344],{"text":2345,"type":761},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":799,"attrs":2347,"content":2348},{"level":801},[2349],{"text":2350,"type":761},"Train Like a Fighter in the Cold",{"type":757,"content":2352},[2353,2355,2361],{"text":2354,"type":761},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1431,"type":761,"marks":2356},[2357,2360],{"type":770,"attrs":2358},{"href":1723,"uuid":48,"anchor":48,"custom":2359,"target":773,"linktype":13},{},{"type":1540},{"text":2362,"type":761}," 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":2364,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2369,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2365,"component":118,"meta_info":2366,"meta_title":7,"block_image":2367,"cover_image":2368,"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},[],[],"2023-01-29 00:00",{"_uid":2373,"title":2374,"plugin":43,"description":2375},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2377,"alt":2378,"name":7,"focus":7,"title":2378,"filename":2379,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1175],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2390,"created_at":2391,"published_at":2392,"updated_at":2393,"id":2394,"uuid":2395,"content":2396,"slug":2667,"full_slug":2668,"sort_by_date":48,"position":2669,"tag_list":2670,"is_startpage":9,"parent_id":1176,"meta_data":48,"group_id":2671,"first_published_at":2672,"release_id":48,"lang":60,"path":1179,"alternates":2673,"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":2397,"faqs":2398,"title":2390,"topic":2415,"author":1228,"content":2430,"category":2648,"schedule":2656,"component":1163,"meta_info":2657,"cover_image":2661,"description":2665,"contributors":2666},"0970fa5a-5687-49ba-9c33-b7285372264c",[2399,2403,2407,2411],{"_uid":2400,"answer":2401,"question":2402,"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":2404,"answer":2405,"question":2406,"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":2408,"answer":2409,"question":2410,"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":2412,"answer":2413,"question":2414,"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":2416,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2428,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2417,"component":39,"meta_info":2425,"block_image":2426,"cover_image":2427,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2418,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2419,"component":118,"meta_info":2420,"meta_title":7,"block_image":2421,"cover_image":2422,"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":754,"content":2431},[2432,2437,2456,2461,2466,2470,2502,2506,2511,2521,2541,2545,2550,2554,2580,2584,2610,2614,2619,2631,2635,2644],{"type":799,"attrs":2433,"content":2434},{"level":801},[2435],{"text":2436,"type":761},"How to Get Better Head Movement in Boxing",{"type":757,"content":2438},[2439,2441,2448,2450,2454],{"text":2440,"type":761},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2442,"type":761,"marks":2443},"movements",[2444],{"type":770,"attrs":2445},{"href":2446,"uuid":48,"anchor":48,"custom":2447,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2449,"type":761}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2451,"type":761,"marks":2452},"employ",[2453],{"type":1816},{"text":2455,"type":761}," 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":799,"attrs":2457,"content":2458},{"level":801},[2459],{"text":2460,"type":761},"3 Boxing Head Movement Drills",{"type":799,"attrs":2462,"content":2463},{"level":820},[2464],{"text":2465,"type":761},"The 5 Point Pivot Drill",{"type":757,"content":2467},[2468],{"text":2469,"type":761},"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":1266,"content":2471},[2472,2478,2484,2490,2496],{"type":1269,"content":2473},[2474],{"type":757,"content":2475},[2476],{"text":2477,"type":761},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1269,"content":2479},[2480],{"type":757,"content":2481},[2482],{"text":2483,"type":761},"Weave under to the other side (to avoid hooks)",{"type":1269,"content":2485},[2486],{"type":757,"content":2487},[2488],{"text":2489,"type":761},"Pull back/sway (good for avoiding uppercuts)",{"type":1269,"content":2491},[2492],{"type":757,"content":2493},[2494],{"text":2495,"type":761},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1269,"content":2497},[2498],{"type":757,"content":2499},[2500],{"text":2501,"type":761},"Throw a punch (it's important that defense and offense are fluid) ",{"type":757,"content":2503},[2504],{"text":2505,"type":761},"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":799,"attrs":2507,"content":2508},{"level":820},[2509],{"text":2510,"type":761},"Frame and Shoot Drill",{"type":757,"content":2512},[2513,2515,2519],{"text":2514,"type":761},"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":2516,"type":761,"marks":2517},"will",[2518],{"type":1816},{"text":2520,"type":761}," 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":1266,"content":2522},[2523,2529,2535],{"type":1269,"content":2524},[2525],{"type":757,"content":2526},[2527],{"text":2528,"type":761},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1269,"content":2530},[2531],{"type":757,"content":2532},[2533],{"text":2534,"type":761},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1269,"content":2536},[2537],{"type":757,"content":2538},[2539],{"text":2540,"type":761},"Once you know what feels best, throw a punch from that position. ",{"type":757,"content":2542},[2543],{"text":2544,"type":761},"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":799,"attrs":2546,"content":2547},{"level":820},[2548],{"text":2549,"type":761},"The Line Drill",{"type":757,"content":2551},[2552],{"text":2553,"type":761},"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":1266,"content":2555},[2556,2562,2568,2574],{"type":1269,"content":2557},[2558],{"type":757,"content":2559},[2560],{"text":2561,"type":761},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1269,"content":2563},[2564],{"type":757,"content":2565},[2566],{"text":2567,"type":761}," 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":1269,"content":2569},[2570],{"type":757,"content":2571},[2572],{"text":2573,"type":761},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1269,"content":2575},[2576],{"type":757,"content":2577},[2578],{"text":2579,"type":761},"Repeat step 1",{"type":757,"content":2581},[2582],{"text":2583,"type":761},"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":1266,"content":2585},[2586,2592,2598,2604],{"type":1269,"content":2587},[2588],{"type":757,"content":2589},[2590],{"text":2591,"type":761},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1269,"content":2593},[2594],{"type":757,"content":2595},[2596],{"text":2597,"type":761},"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":1269,"content":2599},[2600],{"type":757,"content":2601},[2602],{"text":2603,"type":761},"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":1269,"content":2605},[2606],{"type":757,"content":2607},[2608],{"text":2609,"type":761},"Return to neutral and repeat the sequence",{"type":757,"content":2611},[2612],{"text":2613,"type":761},"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":799,"attrs":2615,"content":2616},{"level":801},[2617],{"text":2618,"type":761},"Keep Your Head Moving",{"type":757,"content":2620},[2621,2623,2629],{"text":2622,"type":761},"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":2442,"type":761,"marks":2624},[2625],{"type":770,"attrs":2626},{"href":2627,"uuid":48,"anchor":48,"custom":2628,"target":773,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2630,"type":761}," 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":799,"attrs":2632,"content":2633},{"level":801},[2634],{"text":1425,"type":761},{"type":757,"content":2636},[2637,2638,2643],{"text":1429,"type":761},{"text":1431,"type":761,"marks":2639},[2640],{"type":770,"attrs":2641},{"href":1723,"uuid":48,"anchor":48,"custom":2642,"target":773,"linktype":13},{},{"text":1437,"type":761},{"type":757,"content":2645},[2646],{"text":2647,"type":761},"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":2649,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2654,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2655,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2650,"component":118,"meta_info":2651,"meta_title":7,"block_image":2652,"cover_image":2653,"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":2658,"title":2659,"plugin":43,"description":2660},"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":2662,"alt":2663,"name":7,"focus":7,"title":2663,"filename":2664,"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,[1175],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1163,"created_at":2675,"published_at":2676,"updated_at":2677,"id":2678,"uuid":2679,"content":2680,"slug":1163,"full_slug":2701,"sort_by_date":48,"position":446,"tag_list":2702,"is_startpage":9,"parent_id":2703,"meta_data":48,"group_id":2704,"first_published_at":2705,"release_id":48,"lang":60,"path":7,"alternates":2706,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2681,"component":2682,"meta_info":2683,"custom_content_list":2685},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2684,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2686,2691,2696],{"_uid":2687,"label":2688,"value":2689,"dev_id":2690,"component":761},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2692,"label":2693,"value":2694,"dev_id":2695,"component":761},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2697,"label":2698,"value":2699,"dev_id":2700,"component":761},"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",[],1787353490922]