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Here are six (6): High intensity, full-body workout, torches calories, and burns fat, Improves Cardio, Improves Balance and Coordination, Mental Workout, Stress Reliever, Self Defense","What are the benefits of kicking a heavy bag?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"49d6c687-440f-416d-a4a1-c74fff1de3e8","Yes! Kicking a heavy bag for a workout is no joke. Because you are using your full body to kick, you are burning more calories than if you were just punching. In addition, you are working on many of the major muscle groups in the body, such as your quadriceps, glutes, hamstrings, and your core. Increased muscle mass makes your body a fat-burning machine.","Is kickboxing a high-intensity workout?",{"_uid":676,"answer":677,"question":678,"component":670},"96a00848-e595-4f50-aebd-040bd6f6df0a","Have you ever tried to kick a bag ten times in a row? It sounds easy but the force of the kick and the resistance you feel when you strike the bag elevates your heart rate. Over time, this builds your cardio endurance and stamina helping you to finish those workouts strong.","How does kickboxing and kicking a heavy bag increase cardio stamina?",{"_uid":680,"answer":681,"question":682,"component":670},"27d680f0-cbc1-41d7-88dc-e68f6f811216","Yes! Did you try to kick the bag ten times yet? Did you feel your balance and coordination skills kick in?? To be able to land a strike where you want and not fall over, kicking requires balance and coordination, especially when you’re aiming for a specific target on the bag, whether it be a low, middle, or high kick.","Does kicking a heavy bag improve balance?",{"_uid":684,"answer":685,"question":686,"component":670},"54c3144f-ba2b-4046-9fe2-f4dc6bd8c34b","Yes! Kickboxing is one of the only workouts that completely clears my head when I am doing it. If you have ever heard the reference “getting in the zone,” that is what I am referring to. Being “in the zone” means that your mind is completely free from any outside thoughts and you are zeroed in on the present. Kickboxing is more than just a physical workout like running or biking (which don’t require much thought) because, in kickboxing, you need to focus on technique, body mechanics, and putting combinations, head movement, and footwork together in order to properly execute on your punches and kicks.","Is kicking a heavy bag a good mental workout?",{"_uid":688,"answer":689,"question":690,"component":670},"5adc875d-071f-49e2-8c87-016353999ff3","Absolutely! You know that feeling when you just want to punch something? Well, guess what! Kicking something is effective too! One of my favorite ways to deal with stress is to SMASH something! Kicking a heavy bag is a big stress release for me. You can literally kick away your stress and get a great workout in return. In times of frustration or disappointment, I turn to a kickboxing workout to recenter my energy in a positive way. I also have my kiddos wail on the bag, and it has the same positive effect for them!","Does kicking a heavy bag relieve stress?",{"_uid":692,"answer":693,"question":694,"component":670},"61099c2c-a8a5-43a3-9035-02bde39408d5","If you want to gain confidence and learn self-defense, take some kickboxing classes from trained professionals, like the FightCamp Trainers. Learning kicking and self-defense skills is one of the most empowering things a person can do to gain confidence. If anything, the cardio aspect gained from training kickboxing could be enough to give you the extra push you need to escape from an assailant.","Does kicking a heavy bag teach self defense?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":133,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":718,"_uid":719,"name":720,"photo":721,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":722,"alt":720,"name":7,"focus":48,"title":720,"filename":723,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":735,"content":736},"doc",[737,779,786,792,808,813,816,821,825,830,855,860,880,885,905,925,937,942],{"type":738,"content":739},"paragraph",[740,743,749,756,761,763,767,773,777],{"text":741,"type":742},"As ","text",{"text":744,"type":742,"marks":745}," ",[746],{"type":747,"attrs":748},"styled",{"class":7},{"text":151,"type":742,"marks":750},[751],{"type":752,"attrs":753},"link",{"href":754,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-reasons-why-you-should-be-kickboxing","_blank",{"text":757,"type":742,"marks":758},"  ",[759],{"type":747,"attrs":760},{"class":7},{"text":762,"type":742},"has gained popularity over the last several years, people are starting to understand how great kicking a heavy bag can be (vs. just kicking the air). Here are six fantastic benefits that you will achieve by kicking a heavy bag, whether you are just ",{"text":744,"type":742,"marks":764},[765],{"type":747,"attrs":766},{"class":7},{"text":768,"type":742,"marks":769},"beginning your kickboxing training",[770],{"type":752,"attrs":771},{"href":772,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/best-at-home-kickboxing-workout-for-beginners",{"text":757,"type":742,"marks":774},[775],{"type":747,"attrs":776},{"class":7},{"text":778,"type":742},"or you are an advanced kickboxer.",{"type":780,"attrs":781,"content":783},"heading",{"level":782},2,[784],{"text":785,"type":742},"6 Benefits of Kicking a Heavy Bag",{"type":780,"attrs":787,"content":789},{"level":788},3,[790],{"text":791,"type":742},"1 - Torches Calories",{"type":738,"content":793},[794,796,800,806],{"text":795,"type":742},"Kickboxing is a high-intensity, full-body ",{"text":744,"type":742,"marks":797},[798],{"type":747,"attrs":799},{"class":7},{"text":801,"type":742,"marks":802},"workout",[803],{"type":752,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":807,"type":742},". Pair that with a heavy bag, and it is no joke. Because you are using your full body to kick, you are burning more calories than if you were just punching. In addition, you are working on many of the major muscle groups in the body, such as your quadriceps, glutes, hamstrings, and your core. Increased muscle mass makes your body a fat-burning machine.",{"type":780,"attrs":809,"content":810},{"level":788},[811],{"text":812,"type":742},"2 - Increases Cardio Stamina",{"type":738,"content":814},[815],{"text":677,"type":742},{"type":780,"attrs":817,"content":818},{"level":788},[819],{"text":820,"type":742},"3 - Improves Balance and Coordination",{"type":738,"content":822},[823],{"text":824,"type":742},"Did you try to kick the bag ten times yet? Did you feel your balance and coordination skills kick in? To be able to land a strike where you want and not fall over, kicking requires balance and coordination, especially when you’re aiming for a specific target on the bag, whether it be a low, middle, or high kick.",{"type":780,"attrs":826,"content":827},{"level":788},[828],{"text":829,"type":742},"4 - Mental Workout",{"type":738,"content":831},[832,837,841,843,847,853],{"text":159,"type":742,"marks":833},[834],{"type":752,"attrs":835},{"href":836,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-ultimate-guide-to-kickboxing",{"text":757,"type":742,"marks":838},[839],{"type":747,"attrs":840},{"class":7},{"text":842,"type":742},"is one of the only workouts that completely clears my head when I am doing it. If you have ever heard the reference “getting in the zone,” that is what I am referring to. Being “in the zone” means that your mind is completely free from any outside thoughts and you are zeroed in on the present. Kickboxing is more than just a physical workout like running or biking (which don’t require much thought) because, in kickboxing, you need to focus on ",{"text":744,"type":742,"marks":844},[845],{"type":747,"attrs":846},{"class":7},{"text":848,"type":742,"marks":849},"technique",[850],{"type":752,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"text":854,"type":742},", body mechanics, and putting combinations, head movement, and footwork together in order to properly execute on your punches and kicks.",{"type":780,"attrs":856,"content":857},{"level":788},[858],{"text":859,"type":742},"5 - Stress Reliever",{"type":738,"content":861},[862,864,868,874,878],{"text":863,"type":742},"You know that feeling when you just want to punch something? Well, guess what! Kicking something is effective too! One of my favorite ways to deal with stress is to SMASH something! Kicking a heavy bag is a big stress release for me. You can literally kick away your stress and get a great workout in return. In times of frustration or disappointment, I turn to a kickboxing workout to recenter my energy in a positive way. I also have my ",{"text":744,"type":742,"marks":865},[866],{"type":747,"attrs":867},{"class":7},{"text":869,"type":742,"marks":870},"kiddos",[871],{"type":752,"attrs":872},{"href":873,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-benefits-of-boxing-kickboxing-for-kids",{"text":757,"type":742,"marks":875},[876],{"type":747,"attrs":877},{"class":7},{"text":879,"type":742},"wail on the bag, and it has the same positive effect for them!",{"type":780,"attrs":881,"content":882},{"level":788},[883],{"text":884,"type":742},"6 - Self Defense",{"type":738,"content":886},[887,889,893,899,903],{"text":888,"type":742},"If you want to gain confidence and learn self-defense, take some kickboxing classes from trained professionals, like the ",{"text":744,"type":742,"marks":890},[891],{"type":747,"attrs":892},{"class":7},{"text":894,"type":742,"marks":895},"FightCamp",[896],{"type":752,"attrs":897},{"href":898,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":757,"type":742,"marks":900},[901],{"type":747,"attrs":902},{"class":7},{"text":904,"type":742},"Trainers. Learning kicking and self-defense skills is one of the most empowering things a person can do to gain confidence. If anything, the cardio aspect gained from training kickboxing could be enough to give you the extra push you need to escape from an assailant.",{"type":738,"content":906},[907,909,913,919,923],{"text":908,"type":742},"There are many more benefits of kicking a heavy bag, but these are just six of my favorites. Take a look at the list again. What other modality of fitness can teach you self-defense, lower your stress levels, build muscle, sharpen your brain, and burn fat? Check out the FightCamp ",{"text":744,"type":742,"marks":910},[911],{"type":747,"attrs":912},{"class":7},{"text":914,"type":742,"marks":915},"YouTube channel",[916],{"type":752,"attrs":917},{"href":918,"uuid":48,"anchor":48,"target":755,"linktype":48},"https://bit.ly/3oYefXf",{"text":757,"type":742,"marks":920},[921],{"type":747,"attrs":922},{"class":7},{"text":924,"type":742},"for some kickboxing tips you can do from home, and tag us @fightcamp once you start to see and feel the benefits!",{"type":738,"content":926},[927,929,935],{"text":928,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":930,"type":742,"marks":931},"FightCamp App",[932],{"type":752,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":936,"type":742}," and train with real fighters from the comfort of your own home.",{"type":780,"attrs":938,"content":939},{"level":788},[940],{"text":941,"type":742},"Related Articles",{"type":738,"content":943},[944,949,951,957,958,964,965,970,971],{"text":945,"type":742,"marks":946},"7 Reasons Why You Should Be Kickboxing",[947],{"type":752,"attrs":948},{"href":754,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":950},"hard_break",{"text":952,"type":742,"marks":953},"5 Best Kicks In Kickboxing",[954],{"type":752,"attrs":955},{"href":956,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"type":950},{"text":959,"type":742,"marks":960},"Get Toned Fast With Kickboxing At-Home",[961],{"type":752,"attrs":962},{"href":963,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":950},{"text":966,"type":742,"marks":967},"Three (3) Essential Kickboxing Techniques Using Strikes and Kicks",[968],{"type":752,"attrs":969},{"href":852,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":950},{"text":972,"type":742,"marks":973},"The ULTIMATE Guide To Kickboxing",[974],{"type":752,"attrs":975},{"href":836,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":977,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":978,"component":118,"meta_info":979,"meta_title":7,"block_image":980,"cover_image":981,"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},[],[],"2022-03-28 00:00","article",{"_uid":987,"title":657,"plugin":43,"description":988},"20776209-da79-4d08-8046-47c2a94dba62","When it comes to kickboxing training, FightCamp’s Shanie Smash is all about kicking the heavy bag. She shares six (6) reasons why you should kick a heavy bag.",{"id":990,"alt":657,"name":7,"focus":48,"title":657,"filename":991,"copyright":7,"fieldtype":50},3427830,"https://a.storyblok.com/f/115220/2400x990/da1c032a54/why-you-should-kick-a-heavy-bag.jpg",[],[],"kickboxing-basics-why-you-should-kick-a-heavy-bag","blogs/kickboxing-basics-why-you-should-kick-a-heavy-bag",-1950,[],60887917,"731257b7-a614-422f-830c-c0cb91041756","2022-03-28T23:00:00.000Z","training/{{story.slug}}",[],["Reactive",1004],[1005,1394,1583,1757,2080,2309],{"name":1006,"created_at":1007,"published_at":1008,"updated_at":1009,"id":1010,"uuid":1011,"content":1012,"slug":1386,"full_slug":1387,"sort_by_date":48,"position":1388,"tag_list":1389,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":1391,"first_published_at":1392,"release_id":48,"lang":60,"path":1001,"alternates":1393,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1013,"faqs":1014,"title":1006,"topic":1043,"author":1058,"content":1059,"category":1367,"schedule":1375,"component":985,"meta_info":1376,"cover_image":1380,"description":1384,"contributors":1385},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1015,1019,1023,1027,1031,1035,1039],{"_uid":1016,"answer":1017,"question":1018,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1020,"answer":1021,"question":1022,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1024,"answer":1025,"question":1026,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1028,"answer":1029,"question":1030,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1032,"answer":1033,"question":1034,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1036,"answer":1037,"question":1038,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1040,"answer":1041,"question":1042,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1044,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1056,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1045,"component":39,"meta_info":1053,"block_image":1054,"cover_image":1055,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1047,"component":118,"meta_info":1048,"meta_title":7,"block_image":1049,"cover_image":1050,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1060},[1061,1066,1070,1074,1078,1100,1104,1108,1112,1117,1121,1165,1170,1174,1188,1192,1215,1220,1224,1293,1298,1302,1322,1327,1341,1345,1350,1363],{"type":780,"attrs":1062,"content":1063},{"level":782},[1064],{"text":1065,"type":742},"Boxing Terminology",{"type":738,"content":1067},[1068],{"text":1069,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":780,"attrs":1071,"content":1072},{"level":782},[1073],{"text":1018,"type":742},{"type":738,"content":1075},[1076],{"text":1077,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1079,"content":1080},"bullet_list",[1081,1088],{"type":1082,"content":1083},"list_item",[1084],{"type":738,"content":1085},[1086],{"text":1087,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1082,"content":1089},[1090],{"type":738,"content":1091},[1092,1094,1098],{"text":1093,"type":742},"Southpaw Stance",{"text":744,"type":742,"marks":1095},[1096],{"type":1097},"bold",{"text":1099,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":780,"attrs":1101,"content":1102},{"level":782},[1103],{"text":1022,"type":742},{"type":738,"content":1105},[1106],{"text":1107,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":1109},[1110],{"text":1111,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":780,"attrs":1113,"content":1114},{"level":788},[1115],{"text":1116,"type":742},"Boxing Punches",{"type":738,"content":1118},[1119],{"text":1120,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1079,"content":1122},[1123,1129,1135,1141,1147,1153,1159],{"type":1082,"content":1124},[1125],{"type":738,"content":1126},[1127],{"text":1128,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1082,"content":1130},[1131],{"type":738,"content":1132},[1133],{"text":1134,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1082,"content":1136},[1137],{"type":738,"content":1138},[1139],{"text":1140,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1082,"content":1142},[1143],{"type":738,"content":1144},[1145],{"text":1146,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1082,"content":1148},[1149],{"type":738,"content":1150},[1151],{"text":1152,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1082,"content":1154},[1155],{"type":738,"content":1156},[1157],{"text":1158,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1082,"content":1160},[1161],{"type":738,"content":1162},[1163],{"text":1164,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":780,"attrs":1166,"content":1167},{"level":788},[1168],{"text":1169,"type":742},"Boxing Movements",{"type":738,"content":1171},[1172],{"text":1173,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1079,"content":1175},[1176,1182],{"type":1082,"content":1177},[1178],{"type":738,"content":1179},[1180],{"text":1181,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1082,"content":1183},[1184],{"type":738,"content":1185},[1186],{"text":1187,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":1189},[1190],{"text":1191,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1079,"content":1193},[1194,1209],{"type":1082,"content":1195},[1196],{"type":738,"content":1197},[1198,1207],{"text":1199,"type":742,"marks":1200},"Shoulder Roll",[1201,1205],{"type":752,"attrs":1202},{"href":1203,"uuid":48,"anchor":48,"custom":1204,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1206},"underline",{"text":1208,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1082,"content":1210},[1211],{"type":738,"content":1212},[1213],{"text":1214,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":780,"attrs":1216,"content":1217},{"level":788},[1218],{"text":1219,"type":742},"Boxing Training",{"type":738,"content":1221},[1222],{"text":1223,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1225,"attrs":1226,"content":1229},"ordered_list",{"order":1227},{"order":1228},1,[1230,1236,1242,1256,1270],{"type":1082,"content":1231},[1232],{"type":738,"content":1233},[1234],{"text":1235,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1082,"content":1237},[1238],{"type":738,"content":1239},[1240],{"text":1241,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1082,"content":1243},[1244],{"type":738,"content":1245},[1246,1254],{"text":1247,"type":742,"marks":1248},"Mittwork",[1249,1253],{"type":752,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1206},{"text":1255,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1082,"content":1257},[1258],{"type":738,"content":1259},[1260,1268],{"text":1261,"type":742,"marks":1262},"Sparring",[1263,1267],{"type":752,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"custom":1266,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1206},{"text":1269,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1082,"content":1271},[1272],{"type":738,"content":1273},[1274,1282,1284,1291],{"text":1275,"type":742,"marks":1276},"Roadwork",[1277,1281],{"type":752,"attrs":1278},{"href":1279,"uuid":48,"anchor":48,"custom":1280,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1206},{"text":1283,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1285,"type":742,"marks":1286},"roadwork drills",[1287,1290],{"type":752,"attrs":1288},{"href":1279,"uuid":48,"anchor":48,"custom":1289,"target":755,"linktype":13},{},{"type":1206},{"text":1292,"type":742}," to add to your boxer training.",{"type":780,"attrs":1294,"content":1295},{"level":788},[1296],{"text":1297,"type":742},"Heavy Bag Training",{"type":738,"content":1299},[1300],{"text":1301,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1079,"content":1303},[1304,1310,1316],{"type":1082,"content":1305},[1306],{"type":738,"content":1307},[1308],{"text":1309,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1082,"content":1311},[1312],{"type":738,"content":1313},[1314],{"text":1315,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1082,"content":1317},[1318],{"type":738,"content":1319},[1320],{"text":1321,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":780,"attrs":1323,"content":1324},{"level":788},[1325],{"text":1326,"type":742},"Recovery",{"type":738,"content":1328},[1329,1331,1339],{"text":1330,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1332,"type":742,"marks":1333},"interview with FightCamp Trainer Coach PJ",[1334,1338],{"type":752,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"custom":1337,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1206},{"text":1340,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":1342},[1343],{"text":1344,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":780,"attrs":1346,"content":1347},{"level":782},[1348],{"text":1349,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":1351},[1352,1354,1361],{"text":1353,"type":742},"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":894,"type":742,"marks":1355},[1356,1360],{"type":752,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"custom":1359,"target":755,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1206},{"text":1362,"type":742}," 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":738,"content":1364},[1365],{"text":1366,"type":742},"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":1368,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1373,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1369,"component":118,"meta_info":1370,"meta_title":7,"block_image":1371,"cover_image":1372,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1377,"title":1378,"plugin":43,"description":1379},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1381,"alt":1382,"name":7,"focus":7,"title":1382,"filename":1383,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1390],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1395,"created_at":1396,"published_at":1397,"updated_at":1398,"id":1399,"uuid":1400,"content":1401,"slug":1576,"full_slug":1577,"sort_by_date":48,"position":1578,"tag_list":1579,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":1580,"first_published_at":1581,"release_id":48,"lang":60,"path":1001,"alternates":1582,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1402,"faqs":1403,"title":1420,"topic":1421,"author":1436,"content":1437,"category":1560,"schedule":1568,"component":985,"meta_info":1569,"cover_image":1572,"description":1571,"contributors":1575},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1404,1408,1412,1416],{"_uid":1405,"answer":1406,"question":1407,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1409,"answer":1410,"question":1411,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1413,"answer":1414,"question":1415,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1417,"answer":1418,"question":1419,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1422,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1434,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1435,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1423,"component":39,"meta_info":1431,"block_image":1432,"cover_image":1433,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1424,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1429,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1430,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1425,"component":118,"meta_info":1426,"meta_title":7,"block_image":1427,"cover_image":1428,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":1438},[1439,1452,1457,1462,1477,1480,1485,1496,1499,1504,1515,1519,1523,1528,1541,1546,1556],{"type":738,"content":1440},[1441,1443,1450],{"text":1442,"type":742},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1444,"type":742,"marks":1445},"shadowboxing",[1446],{"type":752,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"custom":1449,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1451,"type":742}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":780,"attrs":1453,"content":1454},{"level":782},[1455],{"text":1456,"type":742},"Why You Should Practice Shadowboxing With Hand Weights",{"type":780,"attrs":1458,"content":1459},{"level":788},[1460],{"text":1461,"type":742},"1. Speed",{"type":1463,"attrs":1464},"blok",{"id":1465,"body":1466},"58589914-3cf9-454d-8369-7218c807f59a",[1467],{"url":1468,"_uid":1470,"image":1471,"component":1475,"copyright_details":1476},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1472,"alt":1473,"name":7,"focus":48,"title":1473,"filename":1474,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png","content_image",[],{"type":738,"content":1478},[1479],{"text":1410,"type":742},{"type":780,"attrs":1481,"content":1482},{"level":788},[1483],{"text":1484,"type":742},"2. Arm Endurance",{"type":1463,"attrs":1486},{"id":1465,"body":1487},[1488],{"url":1489,"_uid":1490,"image":1491,"component":1475,"copyright_details":1495},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1492,"alt":1493,"name":7,"focus":48,"title":1493,"filename":1494,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":738,"content":1497},[1498],{"text":1414,"type":742},{"type":780,"attrs":1500,"content":1501},{"level":788},[1502],{"text":1503,"type":742},"3. Cardiovascular Conditioning",{"type":1463,"attrs":1505},{"id":1465,"body":1506},[1507],{"url":1508,"_uid":1509,"image":1510,"component":1475,"copyright_details":1514},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1511,"alt":1512,"name":7,"focus":48,"title":1512,"filename":1513,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":738,"content":1516},[1517],{"text":1518,"type":742},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":738,"content":1520},[1521],{"text":1522,"type":742},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":780,"attrs":1524,"content":1525},{"level":782},[1526],{"text":1527,"type":742},"Amp Up Your Training",{"type":738,"content":1529},[1530,1532,1539],{"text":1531,"type":742},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1533,"type":742,"marks":1534},"FightCamp Facebook Community",[1535],{"type":752,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":755,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1540,"type":742}," and let me know.",{"type":780,"attrs":1542,"content":1543},{"level":782},[1544],{"text":1545,"type":742},"Train Like a Fighter",{"type":738,"content":1547},[1548,1549,1554],{"text":1353,"type":742},{"text":894,"type":742,"marks":1550},[1551],{"type":752,"attrs":1552},{"href":1358,"uuid":48,"anchor":48,"custom":1553,"target":755,"linktype":13},{},{"text":1555,"type":742}," 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":738,"content":1557},[1558],{"text":1559,"type":742},"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":1561,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1566,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1562,"component":118,"meta_info":1563,"meta_title":7,"block_image":1564,"cover_image":1565,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1570,"title":1420,"plugin":43,"description":1571},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1573,"alt":1395,"name":7,"focus":48,"title":1395,"filename":1574,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1390],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1584,"created_at":1585,"published_at":1586,"updated_at":1587,"id":1588,"uuid":1589,"content":1590,"slug":1751,"full_slug":1752,"sort_by_date":48,"position":1753,"tag_list":1754,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":1755,"first_published_at":1586,"release_id":48,"lang":60,"path":1001,"alternates":1756,"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":1591,"faqs":1592,"title":1584,"topic":1609,"author":1624,"content":1625,"category":1732,"schedule":1740,"component":985,"meta_info":1741,"cover_image":1745,"description":1749,"contributors":1750},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1593,1597,1601,1605],{"_uid":1594,"answer":1595,"question":1596,"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":1598,"answer":1599,"question":1600,"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":1602,"answer":1603,"question":1604,"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":1606,"answer":1607,"question":1608,"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":1610,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1622,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1623,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1611,"component":39,"meta_info":1619,"block_image":1620,"cover_image":1621,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1612,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1617,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1613,"component":118,"meta_info":1614,"meta_title":7,"block_image":1615,"cover_image":1616,"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":735,"content":1626},[1627,1631,1636,1656,1661,1665,1670,1673,1677,1689,1694,1707,1712,1716,1720,1729],{"type":738,"content":1628},[1629],{"text":1630,"type":742},"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":780,"attrs":1632,"content":1633},{"level":782},[1634],{"text":1635,"type":742},"Practice, Practice, Practice",{"type":738,"content":1637},[1638,1640,1645,1647,1654],{"text":1639,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1641,"type":742,"marks":1642},"always",[1643],{"type":1644},"italic",{"text":1646,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1648,"type":742,"marks":1649},"mirror",[1650],{"type":752,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":755,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1655,"type":742}," 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":780,"attrs":1657,"content":1658},{"level":788},[1659],{"text":1660,"type":742},"Shoulder Touch Drill",{"type":738,"content":1662},[1663],{"text":1664,"type":742},"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":780,"attrs":1666,"content":1667},{"level":788},[1668],{"text":1669,"type":742},"Cobra Bag",{"type":738,"content":1671},[1672],{"text":1599,"type":742},{"type":780,"attrs":1674,"content":1675},{"level":788},[1676],{"text":1261,"type":742},{"type":738,"content":1678},[1679,1681,1687],{"text":1680,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1261,"type":742,"marks":1682},[1683],{"type":752,"attrs":1684},{"href":1685,"uuid":48,"anchor":48,"custom":1686,"target":755,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1688,"type":742}," 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":780,"attrs":1690,"content":1691},{"level":788},[1692],{"text":1693,"type":742},"“Free flow” mitt work",{"type":738,"content":1695},[1696,1698,1705],{"text":1697,"type":742},"Free flow ",{"text":1699,"type":742,"marks":1700},"mitt work",[1701],{"type":752,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":755,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1706,"type":742}," 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":780,"attrs":1708,"content":1709},{"level":788},[1710],{"text":1711,"type":742},"Think Fast",{"type":738,"content":1713},[1714],{"text":1715,"type":742},"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":780,"attrs":1717,"content":1718},{"level":782},[1719],{"text":1545,"type":742},{"type":738,"content":1721},[1722,1723,1728],{"text":1353,"type":742},{"text":894,"type":742,"marks":1724},[1725],{"type":752,"attrs":1726},{"href":1358,"uuid":48,"anchor":48,"custom":1727,"target":755,"linktype":13},{},{"text":1362,"type":742},{"type":738,"content":1730},[1731],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1733,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1738,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1734,"component":118,"meta_info":1735,"meta_title":7,"block_image":1736,"cover_image":1737,"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":1742,"title":1743,"plugin":43,"description":1744},"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":1746,"alt":1747,"name":7,"focus":7,"title":1747,"filename":1748,"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,[1390],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1758,"created_at":1759,"published_at":1760,"updated_at":1761,"id":1762,"uuid":1763,"content":1764,"slug":2074,"full_slug":2075,"sort_by_date":48,"position":2076,"tag_list":2077,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":2078,"first_published_at":1760,"release_id":48,"lang":60,"path":1001,"alternates":2079,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1765,"faqs":1766,"title":1758,"topic":1799,"author":1814,"content":1815,"category":2056,"schedule":2064,"component":985,"meta_info":2065,"cover_image":2069,"description":2068,"contributors":2073},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1767,1771,1775,1779,1783,1787,1791,1795],{"_uid":1768,"answer":1769,"question":1770,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1772,"answer":1773,"question":1774,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1776,"answer":1777,"question":1778,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1780,"answer":1781,"question":1782,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1784,"answer":1785,"question":1786,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1788,"answer":1789,"question":1790,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1792,"answer":1793,"question":1794,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1796,"answer":1797,"question":1798,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1800,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1812,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1801,"component":39,"meta_info":1809,"block_image":1810,"cover_image":1811,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1802,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1807,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1803,"component":118,"meta_info":1804,"meta_title":7,"block_image":1805,"cover_image":1806,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":735,"content":1816},[1817,1837,1841,1845,1850,1854,1866,1886,1890,1900,1903,1908,1919,1939,1944,1954,1982,1987,1997,2009,2014,2041,2045,2053],{"type":738,"content":1818},[1819,1821,1827,1829,1835],{"text":1820,"type":742},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1822,"type":742,"marks":1823},"over two hours each day",[1824],{"type":752,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1828,"type":742}," on social media. The ",{"text":1830,"type":742,"marks":1831},"CDC",[1832],{"type":752,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1836,"type":742}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":738,"content":1838},[1839],{"text":1840,"type":742},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":738,"content":1842},[1843],{"text":1844,"type":742},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":780,"attrs":1846,"content":1847},{"level":782},[1848],{"text":1849,"type":742},"Benefits of a 30-Minute Boxing Workout",{"type":780,"attrs":1851,"content":1852},{"level":788},[1853],{"text":1778,"type":742},{"type":1463,"attrs":1855},{"id":1856,"body":1857},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1858],{"url":1859,"_uid":1860,"image":1861,"component":1475,"copyright_details":1865},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1862,"alt":1863,"name":7,"focus":48,"title":1863,"filename":1864,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":738,"content":1867},[1868,1870,1876,1878,1884],{"text":1869,"type":742},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1871,"type":742,"marks":1872},"heavy bag",[1873],{"type":752,"attrs":1874},{"href":1875,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1877,"type":742},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1879,"type":742,"marks":1880},"fantastic shape",[1881],{"type":752,"attrs":1882},{"href":1883,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1885,"type":742},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":780,"attrs":1887,"content":1888},{"level":788},[1889],{"text":1782,"type":742},{"type":1463,"attrs":1891},{"id":1856,"body":1892},[1893],{"url":1894,"_uid":1895,"image":1896,"component":1475,"copyright_details":1899},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1897,"alt":1863,"name":7,"focus":48,"title":1863,"filename":1898,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":738,"content":1901},[1902],{"text":1781,"type":742},{"type":780,"attrs":1904,"content":1905},{"level":788},[1906],{"text":1907,"type":742},"Stress Relief",{"type":1463,"attrs":1909},{"id":1856,"body":1910},[1911],{"url":1912,"_uid":1913,"image":1914,"component":1475,"copyright_details":1918},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1915,"alt":1916,"name":7,"focus":48,"title":1916,"filename":1917,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":738,"content":1920},[1921,1923,1929,1931,1937],{"text":1922,"type":742},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1924,"type":742,"marks":1925},"unleashing that stress",[1926],{"type":752,"attrs":1927},{"href":1928,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1930,"type":742}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1932,"type":742,"marks":1933},"safe and healthy outlet",[1934],{"type":752,"attrs":1935},{"href":1936,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1938,"type":742}," for anyone who has ever felt the need to just get it all out.",{"type":780,"attrs":1940,"content":1941},{"level":788},[1942],{"text":1943,"type":742},"Mental Wellness",{"type":1463,"attrs":1945},{"id":1856,"body":1946},[1947],{"url":1948,"_uid":1949,"image":1950,"component":1475,"copyright_details":1953},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1951,"alt":1863,"name":7,"focus":48,"title":1863,"filename":1952,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":738,"content":1955},[1956,1958,1964,1966,1972,1974,1980],{"text":1957,"type":742},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1959,"type":742,"marks":1960},"prevent age-related cognitive decline",[1961],{"type":752,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1965,"type":742},". Studies have also shown that as little as ",{"text":1967,"type":742,"marks":1968},"15 minutes per day",[1969],{"type":752,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1973,"type":742}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1975,"type":742,"marks":1976},"regulate your emotional well-being",[1977],{"type":752,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1981,"type":742}," over time with consistent workouts.",{"type":780,"attrs":1983,"content":1984},{"level":788},[1985],{"text":1986,"type":742},"Convenience",{"type":1463,"attrs":1988},{"id":1856,"body":1989},[1990],{"url":1991,"_uid":1992,"image":1993,"component":1475,"copyright_details":1996},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1994,"alt":1863,"name":7,"focus":48,"title":1863,"filename":1995,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":738,"content":1998},[1999,2001,2007],{"text":2000,"type":742},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2002,"type":742,"marks":2003},"boxing training at home",[2004],{"type":752,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2008,"type":742},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":780,"attrs":2010,"content":2011},{"level":782},[2012],{"text":2013,"type":742},"30-Minute Throwdown",{"type":738,"content":2015},[2016,2018,2024,2026,2032,2034,2039],{"text":2017,"type":742},"You can start getting all the benefits of ",{"text":2019,"type":742,"marks":2020},"boxing at home",[2021],{"type":752,"attrs":2022},{"href":2023,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2025,"type":742}," with no equipment at all. ",{"text":2027,"type":742,"marks":2028},"Shadowboxing",[2029],{"type":752,"attrs":2030},{"href":2031,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2033,"type":742}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1871,"type":742,"marks":2035},[2036],{"type":752,"attrs":2037},{"href":2038,"uuid":48,"anchor":48,"target":755,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2040,"type":742}," to your home gym can be life-changing.",{"type":780,"attrs":2042,"content":2043},{"level":782},[2044],{"text":1545,"type":742},{"type":738,"content":2046},[2047,2048,2052],{"text":1353,"type":742},{"text":894,"type":742,"marks":2049},[2050],{"type":752,"attrs":2051},{"href":1358,"uuid":48,"anchor":48,"target":755,"linktype":13},{"text":1555,"type":742},{"type":738,"content":2054},[2055],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2057,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2062,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2063,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2058,"component":118,"meta_info":2059,"meta_title":7,"block_image":2060,"cover_image":2061,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":2066,"title":2067,"plugin":43,"description":2068},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2070,"alt":2071,"name":7,"focus":48,"title":2071,"filename":2072,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1390],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2081,"created_at":2082,"published_at":2083,"updated_at":2084,"id":2085,"uuid":2086,"content":2087,"slug":2302,"full_slug":2303,"sort_by_date":48,"position":2304,"tag_list":2305,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":2306,"first_published_at":2307,"release_id":48,"lang":60,"path":1001,"alternates":2308,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2088,"faqs":2089,"title":2081,"topic":2106,"author":2121,"content":2122,"category":2286,"schedule":2294,"component":985,"meta_info":2295,"cover_image":2298,"description":2297,"contributors":2301},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2090,2094,2098,2102],{"_uid":2091,"answer":2092,"question":2093,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2095,"answer":2096,"question":2097,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2099,"answer":2100,"question":2101,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2103,"answer":2104,"question":2105,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2107,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2119,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2108,"component":39,"meta_info":2116,"block_image":2117,"cover_image":2118,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2109,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2110,"component":118,"meta_info":2111,"meta_title":7,"block_image":2112,"cover_image":2113,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":735,"content":2123},[2124,2137,2150,2155,2159,2169,2173,2178,2182,2186,2192,2202,2215,2220,2231,2234,2244,2245,2250,2263,2274,2283],{"type":738,"content":2125},[2126,2128,2135],{"text":2127,"type":742},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2129,"type":742,"marks":2130},"Aaron Swenson",[2131],{"type":752,"attrs":2132},{"href":2133,"uuid":48,"anchor":48,"custom":2134,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2136,"type":742}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1463,"attrs":2138},{"id":2139,"body":2140},"0a18151c-90cf-40c6-926a-b258a15847a9",[2141],{"_uid":2142,"link":2143,"image":2145,"title":2147,"component":2149},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2144,"linktype":13,"fieldtype":14,"cached_url":2144},"https://youtu.be/oMc52QTWo1A",{"id":2146,"alt":2147,"name":7,"focus":48,"title":2147,"filename":2148,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":780,"attrs":2151,"content":2152},{"level":782},[2153],{"text":2154,"type":742},"The Rebellious Age",{"type":738,"content":2156},[2157],{"text":2158,"type":742},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1463,"attrs":2160},{"id":2139,"body":2161},[2162],{"url":2163,"_uid":2164,"image":2165,"component":1475,"copyright_details":2168},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2166,"alt":2129,"name":7,"focus":48,"title":2129,"filename":2167,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":738,"content":2170},[2171],{"text":2172,"type":742},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":780,"attrs":2174,"content":2175},{"level":782},[2176],{"text":2177,"type":742},"It’s Time To Spar",{"type":738,"content":2179},[2180],{"text":2181,"type":742},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":738,"content":2183},[2184],{"text":2185,"type":742},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":780,"attrs":2187,"content":2188},{"level":782},[2189,2191],{"text":2190,"type":742},"Humbling Experience and A New Life Path",{"type":950},{"type":1463,"attrs":2193},{"id":2139,"body":2194},[2195],{"url":2196,"_uid":2197,"image":2198,"component":1475,"copyright_details":2201},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2199,"alt":2129,"name":7,"focus":48,"title":2129,"filename":2200,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":738,"content":2203},[2204,2206,2213],{"text":2205,"type":742},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2207,"type":742,"marks":2208},"body shot",[2209],{"type":752,"attrs":2210},{"href":2211,"uuid":48,"anchor":48,"custom":2212,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2214,"type":742}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":780,"attrs":2216,"content":2217},{"level":782},[2218,2219],{"text":2105,"type":742},{"type":950},{"type":1463,"attrs":2221},{"id":2139,"body":2222},[2223],{"url":2224,"_uid":2225,"image":2226,"component":1475,"copyright_details":2230},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2227,"alt":2228,"name":7,"focus":48,"title":2228,"filename":2229,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":738,"content":2232},[2233],{"text":2104,"type":742},{"type":1463,"attrs":2235},{"id":2236,"body":2237},"ce079800-7842-415f-8625-1c76bcc86c9f",[2238],{"_uid":2239,"text":2240,"image":2241,"author":2242,"component":2243},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":738},{"type":780,"attrs":2246,"content":2247},{"level":782},[2248],{"text":2249,"type":742},"Inspirational FightCamp Trainers",{"type":738,"content":2251},[2252,2254,2261],{"text":2253,"type":742},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2255,"type":742,"marks":2256},"FightCamp Trainers",[2257],{"type":752,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"custom":2260,"target":755,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2262,"type":742}," have you covered.",{"type":1463,"attrs":2264},{"id":2139,"body":2265},[2266],{"url":2267,"_uid":2268,"image":2269,"component":1475,"copyright_details":2273},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2270,"alt":2271,"name":7,"focus":48,"title":2271,"filename":2272,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":738,"content":2275},[2276,2277,2282],{"text":1353,"type":742},{"text":894,"type":742,"marks":2278},[2279],{"type":752,"attrs":2280},{"href":1358,"uuid":48,"anchor":48,"custom":2281,"target":755,"linktype":13},{},{"text":1555,"type":742},{"type":738,"content":2284},[2285],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2288,"component":118,"meta_info":2289,"meta_title":7,"block_image":2290,"cover_image":2291,"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":2296,"title":2081,"plugin":43,"description":2297},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2299,"alt":2081,"name":7,"focus":48,"title":2081,"filename":2300,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1390],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2310,"created_at":2311,"published_at":2312,"updated_at":2313,"id":2314,"uuid":2315,"content":2316,"slug":2490,"full_slug":2491,"sort_by_date":48,"position":2492,"tag_list":2493,"is_startpage":9,"parent_id":998,"meta_data":48,"group_id":2494,"first_published_at":2495,"release_id":48,"lang":60,"path":1001,"alternates":2496,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2317,"faqs":2318,"title":2335,"topic":2336,"author":1624,"content":2351,"category":2471,"schedule":2479,"component":985,"meta_info":2480,"cover_image":2484,"description":2488,"contributors":2489},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2319,2323,2327,2331],{"_uid":2320,"answer":2321,"question":2322,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2324,"answer":2325,"question":2326,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2328,"answer":2329,"question":2330,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2332,"answer":2333,"question":2334,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2337,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2349,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2338,"component":39,"meta_info":2346,"block_image":2347,"cover_image":2348,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2340,"component":118,"meta_info":2341,"meta_title":7,"block_image":2342,"cover_image":2343,"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":735,"content":2352},[2353,2366,2370,2381,2394,2398,2407,2411,2415,2424,2437,2442,2455,2459,2468],{"type":738,"content":2354},[2355,2357,2364],{"text":2356,"type":742},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2358,"type":742,"marks":2359},"Muhammad Ali",[2360],{"type":752,"attrs":2361},{"href":2362,"uuid":48,"anchor":48,"custom":2363,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2365,"type":742}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":780,"attrs":2367,"content":2368},{"level":782},[2369],{"text":2326,"type":742},{"type":1463,"attrs":2371},{"id":2372,"body":2373},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2374],{"url":7,"_uid":2375,"image":2376,"component":1475,"copyright_details":2380},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2377,"alt":2378,"name":7,"focus":7,"title":2378,"filename":2379,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":738,"content":2382},[2383,2385,2392],{"text":2384,"type":742},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2386,"type":742,"marks":2387},"Manny Pacquiao",[2388],{"type":752,"attrs":2389},{"href":2390,"uuid":48,"anchor":48,"custom":2391,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2393,"type":742},". His punches have great technique and flow well, naturally building momentum.",{"type":780,"attrs":2395,"content":2396},{"level":782},[2397],{"text":2330,"type":742},{"type":1463,"attrs":2399},{"id":2372,"body":2400},[2401],{"url":7,"_uid":2402,"image":2403,"component":1475,"copyright_details":2406},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2404,"alt":2378,"name":7,"focus":7,"title":2378,"filename":2405,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":738,"content":2408},[2409],{"text":2410,"type":742},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":780,"attrs":2412,"content":2413},{"level":782},[2414],{"text":2334,"type":742},{"type":1463,"attrs":2416},{"id":2372,"body":2417},[2418],{"url":7,"_uid":2419,"image":2420,"component":1475,"copyright_details":2423},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2421,"alt":2378,"name":7,"focus":7,"title":2378,"filename":2422,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":738,"content":2425},[2426,2428,2435],{"text":2427,"type":742},"In boxing movies, you will often hear boxers ‘",{"text":2429,"type":742,"marks":2430},"hiss",[2431],{"type":752,"attrs":2432},{"href":2433,"uuid":48,"anchor":48,"custom":2434,"target":755,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2436,"type":742},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":780,"attrs":2438,"content":2439},{"level":782},[2440],{"text":2441,"type":742},"The Takeaway",{"type":738,"content":2443},[2444,2446,2453],{"text":2445,"type":742},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2447,"type":742,"marks":2448},"breathing",[2449],{"type":752,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":755,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2454,"type":742}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":780,"attrs":2456,"content":2457},{"level":782},[2458],{"text":1545,"type":742},{"type":738,"content":2460},[2461,2462,2467],{"text":1353,"type":742},{"text":894,"type":742,"marks":2463},[2464],{"type":752,"attrs":2465},{"href":1358,"uuid":48,"anchor":48,"custom":2466,"target":755,"linktype":13},{},{"text":1555,"type":742},{"type":738,"content":2469},[2470],{"text":1366,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2472,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2477,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2478,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2473,"component":118,"meta_info":2474,"meta_title":7,"block_image":2475,"cover_image":2476,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2481,"title":2482,"plugin":43,"description":2483},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2485,"alt":2486,"name":7,"focus":7,"title":2486,"filename":2487,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1390],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":985,"created_at":2498,"published_at":2499,"updated_at":2500,"id":2501,"uuid":2502,"content":2503,"slug":985,"full_slug":2524,"sort_by_date":48,"position":446,"tag_list":2525,"is_startpage":9,"parent_id":2526,"meta_data":48,"group_id":2527,"first_published_at":2528,"release_id":48,"lang":60,"path":7,"alternates":2529,"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":2504,"component":2505,"meta_info":2506,"custom_content_list":2508},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2507,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2509,2514,2519],{"_uid":2510,"label":2511,"value":2512,"dev_id":2513,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2515,"label":2516,"value":2517,"dev_id":2518,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2520,"label":2521,"value":2522,"dev_id":2523,"component":742},"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",[],1786402823167]