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Resistance band exercises can target all major muscle groups while also working smaller stabilizer muscles–a bonus over the traditional dumbbell workout. The convenience and ease of use have made them especially popular for at-home workouts.\n\nNo matter what level you’re at in your kickboxing training, resistance band workouts can help maximize your kicking power while sculpting and toning every muscle in your body, from your calves to your glutes.","Why should I use resistance bands in my workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f6bc8da1-1019-44d4-983e-ba390f1e3893","Yes, you can build leg muscle with resistance bands. Using resistance bands without additional weight will help you build strength and tone your muscles. You can also use resistance bands exercises as an activation workout prior to heavier weight training to maximize the efficiency of your training. Training with resistance bands is another form of strength training with its own unique benefits.\n\nThe tension created by a resistance band fires up not only your major muscles, but also many of the smaller muscle groups that are hard to target with weight training. These smaller stabilizer muscles are critical for form, posture, and joint movement – one of the main reasons why resistance band training is also popular for injury rehabilitation.\n\nLeg band exercises are easy to do for all fitness levels. Incorporating resistance band exercises in your fitness routine will build strength, tone muscle, and improve stability. Kickboxing training is all about having strong legs, making resistance band exercises a favorite for many kickboxers.","Can you build leg muscle with resistance bands?",{"_uid":676,"answer":677,"question":678,"component":670},"654c7525-28b0-46e7-ad64-adb7f4845583","Most resistance bands are color-coded based on tension level. You’ll need varying degrees of tension for different exercises, just as you would need different weights depending on the target muscle group.\n\nWith resistance band exercises, you generally want enough tension to complete at least 10 reps of each exercise – choose a lighter band if you start to break form before completing one set. You may even want to switch bands for the same exercise to increase the challenge. In any case, it is best to have a variety of bands available.\n\nFightCamp’s Endurance Kit features a complete set of three resistance bands to choose from (as well as a jump rope, a yoga mat, and a heart rate monitor). You’ll always have the right band for whichever muscle group you’re targeting.","Which resistance bands should I use?",{"_uid":680,"answer":681,"question":682,"component":670},"5e02d265-b72d-4095-97b8-cc2b4c0d2c34","Target muscles: Glutes, quadriceps, hamstrings\n- Place a resistance band around your lower thighs\n- Stand with your feet slightly wider than hip-width apart\n- Extend your arms out in front of you for balance\n- Push your butt out behind you as you bend your knees to lower into a squat\n- Keep your back straight and your weight on your heels\n- Drive your knees outwards against the tension of the resistance band\n- In a slow and controlled motion, return to a standing position\n- Continue for 10 reps","Resistance Band Squats (10 reps)",{"_uid":684,"answer":685,"question":686,"component":670},"f6bf74ae-cdc8-4164-a3c3-9b6c22476b39","Target muscles: Glutes, hamstrings\n\nLoop a resistance band around your ankles\n- Stand with your feet hip-width apart\n- Keep your back straight as your kick your right leg out straight behind you\n- Push against the tension of the band as far as you can and hold briefly\n- Slowly return your leg to the starting position keeping your foot off the floor\n- Continue for 10 reps\n- Repeat with your left leg for 10 reps","Glute Kickbacks (10 reps each side)",{"_uid":688,"answer":689,"question":690,"component":670},"f5bdf014-7495-4ef2-9712-0f282fe133c0","Target muscles: Glutes, hamstrings\n- Loop a resistance band around both ankles\n- Stand with your feet hip-width apart\n- Balance on your right leg\n- Lift your left leg out to the side, keeping it fully extended\n- Push against the tension of the band by lifting your leg as far as you can\n- Slowly lower your left leg back to starting position without touching the ground\n- Complete 10 reps\n- Repeat with your right leg for another 10 reps","Lateral Leg Lifts (10 reps each side)",{"_uid":692,"answer":693,"question":694,"component":670},"a6ef45ef-34f1-4e90-94d1-6b5de4d5c40e","Target muscles: Glutes, hamstrings, lower back\n- Step onto the inside of a resistance band with the band under the balls of your feet\n- Stand with your feet hip-width apart and your knees slightly bent\n- Bending at your hips and keeping your back straight, reach down and grab the top of the resistance band with both hands\n- Use your glutes and hamstrings to rise back up, pulling the resistance band up towards your chest\n- Push your hips back as you descend forward again\n- Complete 10 reps","Romanian Deadlift (10 reps)",{"_uid":696,"answer":697,"question":698,"component":670},"2100550e-1e63-4746-a967-42b8a6988582","Target muscles: Glutes, core\n- Kneel on the floor and loop a resistance band around the arches of both feet\n- Come into a tabletop position with both hands directly below your shoulders\n- Kick your right foot directly behind you as if pushing something away with your heel\n- Slowly bring your right leg back to a tabletop pose without resting your knee on the floor\n- Continue for 10 reps\n- Switch legs and repeat 10 more times","Tabletop Glute Kickbacks (10 reps each side)",{"_uid":700,"answer":701,"question":702,"component":670},"aafd3a19-ee25-4bf1-9c55-340b431313fb","Target muscles: Gluteus medius, gluteus minimus (hip abductor muscles)\n- Remain in a tabletop position\n- Place a resistance band around both legs just above the knees\n- Lift your right knee out laterally while keeping your back straight and hips neutral\n- Push against the tension of the band as you raise your right leg\n- Slowly return to the tabletop position without resting your knee on the floor\n- Continue for 10 reps\n- Switch to your left leg for another 10 reps","Fire Hydrants (10 reps each side)",{"_uid":704,"answer":705,"question":706,"component":670},"ac5ece7e-a02e-45cd-8851-151fda1d1af5","Muscles worked: Glutes, core, obliques\n- Lie on your right side with your torso supported by your right forearm\n- Place your left palm down on the floor in front of you for balance\n- Loop a resistance band around both legs just above your knees\n- Bend both knees at 90 degrees\n- Raise your left knee upwards as far as you can\n- Slowly lower your left knee back down towards your right\n- Continue for 10 reps\n- Switch sides and repeat with the right leg for 10 reps","Clamshells (10 reps each side)",{"_uid":708,"answer":709,"question":710,"component":670},"7af9c989-28f6-4d42-ab95-9a02a16d1f44","Muscles worked: Quadriceps, hamstrings, glutes\n- Lie flat on your back\n- Bring both knees towards your chest\n- Place a resistance band around the arches of both feet\n- Hold onto the loop of the resistance band with both hands\n- Slowly press both feet straight upwards, holding the band tightly in your hands\n- Continue for 10 reps","Leg Press (10 reps)",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":712,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":713,"component":39,"meta_info":721,"meta_title":164,"block_image":722,"cover_image":723,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":742,"full_slug":743,"sort_by_date":48,"position":281,"tag_list":744,"is_startpage":9,"parent_id":745,"meta_data":48,"group_id":746,"first_published_at":747,"release_id":48,"lang":60,"path":48,"alternates":748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":734,"_uid":735,"name":727,"photo":736,"component":739,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":740,"social_link_instagram":741,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":737,"alt":727,"name":727,"focus":48,"title":727,"filename":738,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":750,"content":751},"doc",[752,758,762,775,783,796,800,812,824,829,839,843,847,857,861,866,871,880,932,936,943,986,990,996,1045,1049,1056,1093,1097,1104,1141,1145,1152,1195,1199,1207,1256,1260,1267,1304,1309,1313],{"type":753,"content":754},"paragraph",[755],{"text":756,"type":757},"Resistance band leg exercises are great for strengthening your legs and glutes, making them perfect for leveling up your kickboxing training.","text",{"type":753,"content":759},[760],{"text":761,"type":757},"Resistance band exercises can target all major muscle groups while also working smaller stabilizer muscles–a bonus over the traditional dumbbell workout. The convenience and ease of use have made them especially popular for at-home workouts.",{"type":753,"content":763},[764,766,773],{"text":765,"type":757},"No matter what level you’re at in your ",{"text":151,"type":757,"marks":767},[768],{"type":769,"attrs":770},"link",{"href":771,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-kickboxing","_blank",{"text":774,"type":757}," training, resistance band workouts can help maximize your kicking power.",{"type":776,"attrs":777,"content":779},"heading",{"level":778},2,[780,781],{"text":674,"type":757},{"type":782},"hard_break",{"type":784,"attrs":785},"blok",{"id":786,"body":787},"3ff49075-3031-4d9c-830e-5af4c3e9249e",[788],{"_uid":789,"image":790,"component":794,"copyright_details":795},"i-bbfa584c-9430-440e-b7c4-abbaa155b4df",{"id":791,"alt":792,"name":7,"focus":48,"title":792,"filename":793,"copyright":7,"fieldtype":50},3739454,"Resistance Band Workout","https://a.storyblok.com/f/115220/1100x1100/703d12ab47/resistance_band_workout.png","content_image",[],{"type":753,"content":797},[798],{"text":799,"type":757},"Yes, you can build leg muscle with resistance bands. Using resistance bands without additional weight will help you build strength and tone your muscles. You can also use resistance bands exercises as an activation workout prior to heavier weight training to maximize the efficiency of your training. Training with resistance bands is another form of strength training with its own unique benefits.",{"type":753,"content":801},[802,804,810],{"text":803,"type":757},"The tension created by a resistance band fires up not only your major muscles, but also many of the smaller muscle groups that are hard to target with weight training. These smaller muscles are critical for form, posture, and joint movement – one of the main reasons why resistance band training is also popular for ",{"text":805,"type":757,"marks":806},"injury rehabilitation",[807],{"type":769,"attrs":808},{"href":809,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://youtu.be/SXzmv8ZFx7c",{"text":811,"type":757},".",{"type":753,"content":813},[814,816,822],{"text":815,"type":757},"Kickboxing training is all about having ",{"text":817,"type":757,"marks":818},"strong legs",[819],{"type":769,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility",{"text":823,"type":757},", making resistance band exercises a favorite for many kickboxers.",{"type":776,"attrs":825,"content":826},{"level":778},[827,828],{"text":678,"type":757},{"type":782},{"type":784,"attrs":830},{"id":786,"body":831},[832],{"_uid":833,"image":834,"component":794,"copyright_details":838},"i-fcec8fda-db92-44a6-bf8e-ca818d84c584",{"id":835,"alt":836,"name":7,"focus":48,"title":836,"filename":837,"copyright":7,"fieldtype":50},3730087,"FightCamp Resistance Bands","https://a.storyblok.com/f/115220/1100x1100/d9da42f6ca/fightcamp_resistance_bands.png",[],{"type":753,"content":840},[841],{"text":842,"type":757},"Most resistance bands are color-coded based on tension level. You’ll need varying degrees of tension for different exercises, just as you would need different weights depending on the target muscle group.",{"type":753,"content":844},[845],{"text":846,"type":757},"With resistance band exercises, you generally want enough tension to complete at least 10 reps of each exercise – choose a lighter band if you start to break form before completing one set. You may even want to switch bands for the same exercise to increase the challenge. In any case, it is best to have a variety of bands available.",{"type":753,"content":848},[849,855],{"text":850,"type":757,"marks":851},"FightCamp’s Endurance Kit",[852],{"type":769,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":856,"type":757}," features a complete set of three resistance bands to choose from (as well as a jump rope, a yoga mat, and a heart rate monitor). You’ll always have the right band for whichever muscle group you’re targeting.",{"type":753,"content":858},[859],{"text":860,"type":757},"Now that you’re all ready, let’s add some variety to your fitness routine with this kickboxing resistance band workout and challenge your muscles!",{"type":776,"attrs":862,"content":863},{"level":778},[864],{"text":865,"type":757},"Kickboxing Resistance Band Workout",{"type":776,"attrs":867,"content":869},{"level":868},3,[870],{"text":682,"type":757},{"type":753,"content":872},[873,878],{"text":874,"type":757,"marks":875},"Target muscles",[876],{"type":877},"bold",{"text":879,"type":757},": Glutes, quadriceps, hamstrings",{"type":881,"content":882},"bullet_list",[883,890,896,902,908,914,920,926],{"type":884,"content":885},"list_item",[886],{"type":753,"content":887},[888],{"text":889,"type":757},"Place a resistance band around your lower thighs",{"type":884,"content":891},[892],{"type":753,"content":893},[894],{"text":895,"type":757},"Stand with your feet slightly wider than hip-width apart",{"type":884,"content":897},[898],{"type":753,"content":899},[900],{"text":901,"type":757},"Extend your arms out in front of you for balance",{"type":884,"content":903},[904],{"type":753,"content":905},[906],{"text":907,"type":757},"Push your butt out behind you as you bend your knees to lower into a squat",{"type":884,"content":909},[910],{"type":753,"content":911},[912],{"text":913,"type":757},"Keep your back straight and your weight on your heels",{"type":884,"content":915},[916],{"type":753,"content":917},[918],{"text":919,"type":757},"Drive your knees outwards against the tension of the resistance band",{"type":884,"content":921},[922],{"type":753,"content":923},[924],{"text":925,"type":757},"In a slow and controlled motion, return to a standing position",{"type":884,"content":927},[928],{"type":753,"content":929},[930],{"text":931,"type":757},"Continue for 10 reps",{"type":776,"attrs":933,"content":934},{"level":868},[935],{"text":686,"type":757},{"type":753,"content":937},[938,941],{"text":874,"type":757,"marks":939},[940],{"type":877},{"text":942,"type":757},": Glutes, hamstrings",{"type":881,"content":944},[945,951,957,963,969,975,980],{"type":884,"content":946},[947],{"type":753,"content":948},[949],{"text":950,"type":757},"Loop a resistance band around your ankles",{"type":884,"content":952},[953],{"type":753,"content":954},[955],{"text":956,"type":757},"Stand with your feet hip-width apart",{"type":884,"content":958},[959],{"type":753,"content":960},[961],{"text":962,"type":757},"Keep your back straight as your kick your right leg out straight behind you",{"type":884,"content":964},[965],{"type":753,"content":966},[967],{"text":968,"type":757},"Push against the tension of the band as far as you can and hold briefly",{"type":884,"content":970},[971],{"type":753,"content":972},[973],{"text":974,"type":757},"Slowly return your leg to the starting position keeping your foot off the floor",{"type":884,"content":976},[977],{"type":753,"content":978},[979],{"text":931,"type":757},{"type":884,"content":981},[982],{"type":753,"content":983},[984],{"text":985,"type":757},"Repeat with your left leg for 10 reps",{"type":776,"attrs":987,"content":988},{"level":868},[989],{"text":690,"type":757},{"type":753,"content":991},[992,995],{"text":874,"type":757,"marks":993},[994],{"type":877},{"text":942,"type":757},{"type":881,"content":997},[998,1004,1009,1015,1021,1027,1033,1039],{"type":884,"content":999},[1000],{"type":753,"content":1001},[1002],{"text":1003,"type":757},"Loop a resistance band around both ankles",{"type":884,"content":1005},[1006],{"type":753,"content":1007},[1008],{"text":956,"type":757},{"type":884,"content":1010},[1011],{"type":753,"content":1012},[1013],{"text":1014,"type":757},"Balance on your right leg",{"type":884,"content":1016},[1017],{"type":753,"content":1018},[1019],{"text":1020,"type":757},"Lift your left leg out to the side, keeping it fully extended",{"type":884,"content":1022},[1023],{"type":753,"content":1024},[1025],{"text":1026,"type":757},"Push against the tension of the band by lifting your leg as far as you can",{"type":884,"content":1028},[1029],{"type":753,"content":1030},[1031],{"text":1032,"type":757},"Slowly lower your left leg back to starting position without touching the ground",{"type":884,"content":1034},[1035],{"type":753,"content":1036},[1037],{"text":1038,"type":757},"Complete 10 reps",{"type":884,"content":1040},[1041],{"type":753,"content":1042},[1043],{"text":1044,"type":757},"Repeat with your right leg for another 10 reps",{"type":776,"attrs":1046,"content":1047},{"level":868},[1048],{"text":694,"type":757},{"type":753,"content":1050},[1051,1054],{"text":874,"type":757,"marks":1052},[1053],{"type":877},{"text":1055,"type":757},": Glutes, hamstrings, lower back",{"type":881,"content":1057},[1058,1064,1070,1076,1082,1088],{"type":884,"content":1059},[1060],{"type":753,"content":1061},[1062],{"text":1063,"type":757},"Step onto the inside of a resistance band with the band under the balls of your feet",{"type":884,"content":1065},[1066],{"type":753,"content":1067},[1068],{"text":1069,"type":757},"Stand with your feet hip-width apart and your knees slightly bent",{"type":884,"content":1071},[1072],{"type":753,"content":1073},[1074],{"text":1075,"type":757},"Bending at your hips and keeping your back straight, reach down and grab the top of the resistance band with both hands",{"type":884,"content":1077},[1078],{"type":753,"content":1079},[1080],{"text":1081,"type":757},"Use your glutes and hamstrings to rise back up, pulling the resistance band up towards your chest",{"type":884,"content":1083},[1084],{"type":753,"content":1085},[1086],{"text":1087,"type":757},"Push your hips back as you descend forward again",{"type":884,"content":1089},[1090],{"type":753,"content":1091},[1092],{"text":1038,"type":757},{"type":776,"attrs":1094,"content":1095},{"level":868},[1096],{"text":698,"type":757},{"type":753,"content":1098},[1099,1102],{"text":874,"type":757,"marks":1100},[1101],{"type":877},{"text":1103,"type":757},": Glutes, core",{"type":881,"content":1105},[1106,1112,1118,1124,1130,1135],{"type":884,"content":1107},[1108],{"type":753,"content":1109},[1110],{"text":1111,"type":757},"Kneel on the floor and loop a resistance band around the arches of both feet",{"type":884,"content":1113},[1114],{"type":753,"content":1115},[1116],{"text":1117,"type":757},"Come into a tabletop position with both hands directly below your shoulders",{"type":884,"content":1119},[1120],{"type":753,"content":1121},[1122],{"text":1123,"type":757},"Kick your right foot directly behind you as if pushing something away with your heel",{"type":884,"content":1125},[1126],{"type":753,"content":1127},[1128],{"text":1129,"type":757},"Slowly bring your right leg back to a tabletop pose without resting your knee on the floor",{"type":884,"content":1131},[1132],{"type":753,"content":1133},[1134],{"text":931,"type":757},{"type":884,"content":1136},[1137],{"type":753,"content":1138},[1139],{"text":1140,"type":757},"Switch legs and repeat 10 more times",{"type":776,"attrs":1142,"content":1143},{"level":868},[1144],{"text":702,"type":757},{"type":753,"content":1146},[1147,1150],{"text":874,"type":757,"marks":1148},[1149],{"type":877},{"text":1151,"type":757},": Gluteus medius, gluteus minimus (hip abductor muscles)",{"type":881,"content":1153},[1154,1160,1166,1172,1178,1184,1189],{"type":884,"content":1155},[1156],{"type":753,"content":1157},[1158],{"text":1159,"type":757},"Remain in a tabletop position",{"type":884,"content":1161},[1162],{"type":753,"content":1163},[1164],{"text":1165,"type":757},"Place a resistance band around both legs just above the knees",{"type":884,"content":1167},[1168],{"type":753,"content":1169},[1170],{"text":1171,"type":757},"Lift your right knee out laterally while keeping your back straight and hips neutral",{"type":884,"content":1173},[1174],{"type":753,"content":1175},[1176],{"text":1177,"type":757},"Push against the tension of the band as you raise your right leg",{"type":884,"content":1179},[1180],{"type":753,"content":1181},[1182],{"text":1183,"type":757},"Slowly return to the tabletop position without resting your knee on the floor",{"type":884,"content":1185},[1186],{"type":753,"content":1187},[1188],{"text":931,"type":757},{"type":884,"content":1190},[1191],{"type":753,"content":1192},[1193],{"text":1194,"type":757},"Switch to your left leg for another 10 reps",{"type":776,"attrs":1196,"content":1197},{"level":868},[1198],{"text":706,"type":757},{"type":753,"content":1200},[1201,1205],{"text":1202,"type":757,"marks":1203},"Muscles worked",[1204],{"type":877},{"text":1206,"type":757},": Glutes, core, obliques",{"type":881,"content":1208},[1209,1215,1221,1227,1233,1239,1245,1250],{"type":884,"content":1210},[1211],{"type":753,"content":1212},[1213],{"text":1214,"type":757},"Lie on your right side with your torso supported by your right forearm",{"type":884,"content":1216},[1217],{"type":753,"content":1218},[1219],{"text":1220,"type":757},"Place your left palm down on the floor in front of you for balance",{"type":884,"content":1222},[1223],{"type":753,"content":1224},[1225],{"text":1226,"type":757},"Loop a resistance band around both legs just above your knees",{"type":884,"content":1228},[1229],{"type":753,"content":1230},[1231],{"text":1232,"type":757},"Bend both knees at 90 degrees",{"type":884,"content":1234},[1235],{"type":753,"content":1236},[1237],{"text":1238,"type":757},"Raise your left knee upwards as far as you can",{"type":884,"content":1240},[1241],{"type":753,"content":1242},[1243],{"text":1244,"type":757},"Slowly lower your left knee back down towards your right",{"type":884,"content":1246},[1247],{"type":753,"content":1248},[1249],{"text":931,"type":757},{"type":884,"content":1251},[1252],{"type":753,"content":1253},[1254],{"text":1255,"type":757},"Switch sides and repeat with the right leg for 10 reps",{"type":776,"attrs":1257,"content":1258},{"level":868},[1259],{"text":710,"type":757},{"type":753,"content":1261},[1262,1265],{"text":1202,"type":757,"marks":1263},[1264],{"type":877},{"text":1266,"type":757},": Quadriceps, hamstrings, glutes",{"type":881,"content":1268},[1269,1275,1281,1287,1293,1299],{"type":884,"content":1270},[1271],{"type":753,"content":1272},[1273],{"text":1274,"type":757},"Lie flat on your back",{"type":884,"content":1276},[1277],{"type":753,"content":1278},[1279],{"text":1280,"type":757},"Bring both knees towards your chest",{"type":884,"content":1282},[1283],{"type":753,"content":1284},[1285],{"text":1286,"type":757},"Place a resistance band around the arches of both feet",{"type":884,"content":1288},[1289],{"type":753,"content":1290},[1291],{"text":1292,"type":757},"Hold onto the loop of the resistance band with both hands",{"type":884,"content":1294},[1295],{"type":753,"content":1296},[1297],{"text":1298,"type":757},"Slowly press both feet straight upwards, holding the band tightly in your hands",{"type":884,"content":1300},[1301],{"type":753,"content":1302},[1303],{"text":931,"type":757},{"type":776,"attrs":1305,"content":1306},{"level":778},[1307],{"text":1308,"type":757},"The Takeaway",{"type":753,"content":1310},[1311],{"text":1312,"type":757},"Resistance bands are quickly becoming one of the preferred strength training methods for many athletes, especially those who have discovered the benefits of at-home fitness. Resistance bands are lightweight, convenient, easy to use, and above all, very effective.",{"type":753,"content":1314},[1315,1317,1323],{"text":1316,"type":757},"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":1318,"type":757,"marks":1319},"FightCamp App",[1320],{"type":769,"attrs":1321},{"href":1322,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1324,"type":757}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1326,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1331,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1332,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1327,"component":118,"meta_info":1328,"meta_title":7,"block_image":1329,"cover_image":1330,"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},[],[],"2022-03-11 00:00","article",{"_uid":1336,"title":657,"plugin":43,"description":1337},"b7871abd-1740-474d-937f-b94d095c8e3c","Feel the burn and find out firsthand why kickboxers add resistance band training to their arsenal to build strength and increase stability.",{"id":1339,"alt":657,"name":7,"focus":48,"title":657,"filename":1340,"copyright":7,"fieldtype":50},3739449,"https://a.storyblok.com/f/115220/2400x990/cba1bccb77/kickboxing-resistance-band-leg-workout.png",[],"kickboxing-resistance-band-leg-workout","blogs/kickboxing-resistance-band-leg-workout",-3610,[1346],"featured",60887917,"ba99b94a-2320-4c26-acf5-918400a7109f","2022-03-11T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1353],[1354,1773,2041,2218,2405,2691],{"name":1355,"created_at":1356,"published_at":1357,"updated_at":1358,"id":1359,"uuid":1360,"content":1361,"slug":1767,"full_slug":1768,"sort_by_date":48,"position":1769,"tag_list":1770,"is_startpage":9,"parent_id":1347,"meta_data":48,"group_id":1771,"first_published_at":1357,"release_id":48,"lang":60,"path":1350,"alternates":1772,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1362,"faqs":1363,"title":1355,"topic":1372,"author":1387,"content":1388,"category":1748,"schedule":1756,"component":1334,"meta_info":1757,"cover_image":1761,"description":1765,"contributors":1766},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1364,1368],{"_uid":1365,"answer":1366,"question":1367,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1369,"answer":1370,"question":1371,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1373,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1385,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1374,"component":39,"meta_info":1382,"block_image":1383,"cover_image":1384,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1375,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1380,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1381,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1376,"component":118,"meta_info":1377,"meta_title":7,"block_image":1378,"cover_image":1379,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":750,"content":1389},[1390,1395,1410,1424,1429,1433,1438,1442,1480,1484,1489,1493,1497,1502,1506,1511,1525,1529,1549,1554,1558,1562,1620,1625,1629,1633,1659,1672,1677,1681,1685,1712,1716,1721,1725,1730,1744],{"type":776,"attrs":1391,"content":1392},{"level":778},[1393],{"text":1394,"type":757},"How to Stay Motivated to Work Out",{"type":753,"content":1396},[1397,1399,1408],{"text":1398,"type":757},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1400,"type":757,"marks":1401},"New Year’s Resolutions",[1402,1406],{"type":769,"attrs":1403},{"href":1404,"uuid":48,"anchor":48,"custom":1405,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1407},"underline",{"text":1409,"type":757},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":753,"content":1411},[1412,1414,1422],{"text":1413,"type":757},"But what happens if you're looking for motivation to work out in the ",{"text":1415,"type":757,"marks":1416},"middle of summer",[1417,1421],{"type":769,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"custom":1420,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1407},{"text":1423,"type":757}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":776,"attrs":1425,"content":1426},{"level":778},[1427],{"text":1428,"type":757},"Motivation vs. Determination",{"type":753,"content":1430},[1431],{"text":1432,"type":757},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":776,"attrs":1434,"content":1435},{"level":868},[1436],{"text":1437,"type":757},"Motivation",{"type":753,"content":1439},[1440],{"text":1441,"type":757},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":881,"content":1443},[1444,1450,1456,1462,1468,1474],{"type":884,"content":1445},[1446],{"type":753,"content":1447},[1448],{"text":1449,"type":757},"Movies",{"type":884,"content":1451},[1452],{"type":753,"content":1453},[1454],{"text":1455,"type":757},"Books",{"type":884,"content":1457},[1458],{"type":753,"content":1459},[1460],{"text":1461,"type":757},"Quotes",{"type":884,"content":1463},[1464],{"type":753,"content":1465},[1466],{"text":1467,"type":757},"Speeches",{"type":884,"content":1469},[1470],{"type":753,"content":1471},[1472],{"text":1473,"type":757},"Social media posts",{"type":884,"content":1475},[1476],{"type":753,"content":1477},[1478],{"text":1479,"type":757},"Success stories",{"type":753,"content":1481},[1482],{"text":1483,"type":757},"These are things that essentially make you want to start something, like a workout.",{"type":776,"attrs":1485,"content":1486},{"level":868},[1487],{"text":1488,"type":757},"Determination",{"type":753,"content":1490},[1491],{"text":1492,"type":757},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":753,"content":1494},[1495],{"text":1496,"type":757},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":776,"attrs":1498,"content":1499},{"level":778},[1500],{"text":1501,"type":757},"Finding That Drive",{"type":753,"content":1503},[1504],{"text":1505,"type":757},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":776,"attrs":1507,"content":1508},{"level":868},[1509],{"text":1510,"type":757},"Working Out at Home",{"type":753,"content":1512},[1513,1515,1523],{"text":1514,"type":757},"The wonderful thing about ",{"text":1516,"type":757,"marks":1517},"working out from home",[1518,1522],{"type":769,"attrs":1519},{"href":1520,"uuid":48,"anchor":48,"custom":1521,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1407},{"text":1524,"type":757}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":753,"content":1526},[1527],{"text":1528,"type":757},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":881,"content":1530},[1531,1537,1543],{"type":884,"content":1532},[1533],{"type":753,"content":1534},[1535],{"text":1536,"type":757},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":884,"content":1538},[1539],{"type":753,"content":1540},[1541],{"text":1542,"type":757},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":884,"content":1544},[1545],{"type":753,"content":1546},[1547],{"text":1548,"type":757},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":776,"attrs":1550,"content":1551},{"level":868},[1552],{"text":1553,"type":757},"Staying Committed to Exercising Daily",{"type":753,"content":1555},[1556],{"text":1557,"type":757},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":753,"content":1559},[1560],{"text":1561,"type":757},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":881,"content":1563},[1564,1570,1576,1582,1594,1608],{"type":884,"content":1565},[1566],{"type":753,"content":1567},[1568],{"text":1569,"type":757},"Outdoor walks/hikes in nature",{"type":884,"content":1571},[1572],{"type":753,"content":1573},[1574],{"text":1575,"type":757},"Easy pace swims",{"type":884,"content":1577},[1578],{"type":753,"content":1579},[1580],{"text":1581,"type":757},"Sauna sessions",{"type":884,"content":1583},[1584],{"type":753,"content":1585},[1586],{"text":1587,"type":757,"marks":1588},"Low-intensity yoga",[1589,1593],{"type":769,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1407},{"type":884,"content":1595},[1596],{"type":753,"content":1597},[1598,1606],{"text":1599,"type":757,"marks":1600},"Mobility work",[1601,1605],{"type":769,"attrs":1602},{"href":1603,"uuid":48,"anchor":48,"custom":1604,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1407},{"text":1607,"type":757}," ",{"type":884,"content":1609},[1610],{"type":753,"content":1611},[1612],{"text":1613,"type":757,"marks":1614},"Stretching",[1615,1619],{"type":769,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"custom":1618,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1407},{"type":776,"attrs":1621,"content":1622},{"level":868},[1623],{"text":1624,"type":757},"Morning Workouts Before Starting the Day",{"type":753,"content":1626},[1627],{"text":1628,"type":757},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":753,"content":1630},[1631],{"text":1632,"type":757},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":881,"content":1634},[1635,1641,1647,1653],{"type":884,"content":1636},[1637],{"type":753,"content":1638},[1639],{"text":1640,"type":757},"Turning off electronics the last hour",{"type":884,"content":1642},[1643],{"type":753,"content":1644},[1645],{"text":1646,"type":757},"Sleeping in a blacked-out environment",{"type":884,"content":1648},[1649],{"type":753,"content":1650},[1651],{"text":1652,"type":757},"Getting to bed at the same time each night",{"type":884,"content":1654},[1655],{"type":753,"content":1656},[1657],{"text":1658,"type":757},"Set out your workout clothes the night before",{"type":753,"content":1660},[1661,1663,1671],{"text":1662,"type":757},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1664,"type":757,"marks":1665},"H.I.I.T. session",[1666,1670],{"type":769,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"custom":1669,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1407},{"text":811,"type":757},{"type":776,"attrs":1673,"content":1674},{"level":868},[1675],{"text":1676,"type":757},"End-of-Day Workouts",{"type":753,"content":1678},[1679],{"text":1680,"type":757},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":753,"content":1682},[1683],{"text":1684,"type":757},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":881,"content":1686},[1687,1700,1706],{"type":884,"content":1688},[1689],{"type":753,"content":1690},[1691,1693,1698],{"text":1692,"type":757},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1694,"type":757,"marks":1695},"“why” ",[1696],{"type":1697},"italic",{"text":1699,"type":757},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":884,"content":1701},[1702],{"type":753,"content":1703},[1704],{"text":1705,"type":757},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":884,"content":1707},[1708],{"type":753,"content":1709},[1710],{"text":1711,"type":757},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":753,"content":1713},[1714],{"text":1715,"type":757},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":776,"attrs":1717,"content":1718},{"level":778},[1719],{"text":1720,"type":757},"Plan Then Execute",{"type":753,"content":1722},[1723],{"text":1724,"type":757},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":776,"attrs":1726,"content":1727},{"level":778},[1728],{"text":1729,"type":757},"Train Like a Fighter",{"type":753,"content":1731},[1732,1734,1742],{"text":1733,"type":757},"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":1735,"type":757,"marks":1736},"FightCamp",[1737,1741],{"type":769,"attrs":1738},{"href":1739,"uuid":48,"anchor":48,"custom":1740,"target":772,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1407},{"text":1743,"type":757}," 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":753,"content":1745},[1746],{"text":1747,"type":757},"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":1749,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1750,"component":118,"meta_info":1751,"meta_title":7,"block_image":1752,"cover_image":1753,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1758,"title":1759,"plugin":43,"description":1760},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1762,"alt":1763,"name":7,"focus":7,"title":1763,"filename":1764,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1346],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":1774,"created_at":1775,"published_at":1776,"updated_at":1777,"id":1778,"uuid":1779,"content":1780,"slug":2035,"full_slug":2036,"sort_by_date":48,"position":2037,"tag_list":2038,"is_startpage":9,"parent_id":1347,"meta_data":48,"group_id":2039,"first_published_at":1776,"release_id":48,"lang":60,"path":1350,"alternates":2040,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1781,"faqs":1782,"title":1774,"topic":1803,"author":732,"content":1818,"category":2016,"schedule":2024,"component":1334,"meta_info":2025,"cover_image":2029,"description":2033,"contributors":2034},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1783,1787,1791,1795,1799],{"_uid":1784,"answer":1785,"question":1786,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1788,"answer":1789,"question":1790,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1792,"answer":1793,"question":1794,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1796,"answer":1797,"question":1798,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1800,"answer":1801,"question":1802,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1804,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1816,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1805,"component":39,"meta_info":1813,"block_image":1814,"cover_image":1815,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1806,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1811,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1812,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1807,"component":118,"meta_info":1808,"meta_title":7,"block_image":1809,"cover_image":1810,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":750,"content":1819},[1820,1834,1838,1842,1846,1850,1854,1857,1862,1867,1881,1886,1890,1895,1899,1904,1918,1922,1926,1940,1954,1958,1962,1976,1981,1985,1999,2003,2013],{"type":753,"content":1821},[1822,1824,1832],{"text":1823,"type":757},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1825,"type":757,"marks":1826},"interval training",[1827,1831],{"type":769,"attrs":1828},{"href":1829,"uuid":48,"anchor":48,"custom":1830,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1407},{"text":1833,"type":757}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":753,"content":1835},[1836],{"text":1837,"type":757},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":776,"attrs":1839,"content":1840},{"level":778},[1841],{"text":1786,"type":757},{"type":753,"content":1843},[1844],{"text":1845,"type":757},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":753,"content":1847},[1848],{"text":1849,"type":757},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":776,"attrs":1851,"content":1852},{"level":778},[1853],{"text":1790,"type":757},{"type":753,"content":1855},[1856],{"text":1789,"type":757},{"type":776,"attrs":1858,"content":1859},{"level":778},[1860],{"text":1861,"type":757},"Unique Benefits of HIIT",{"type":776,"attrs":1863,"content":1864},{"level":868},[1865],{"text":1866,"type":757},"Maximum Effectiveness in Less Time",{"type":753,"content":1868},[1869,1871,1879],{"text":1870,"type":757},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1872,"type":757,"marks":1873},"25-30% more calories",[1874,1878],{"type":769,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"custom":1877,"target":772,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1407},{"text":1880,"type":757}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":776,"attrs":1882,"content":1883},{"level":868},[1884],{"text":1885,"type":757},"Tones Muscle",{"type":753,"content":1887},[1888],{"text":1889,"type":757},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":776,"attrs":1891,"content":1892},{"level":868},[1893],{"text":1894,"type":757},"Adds Variety",{"type":753,"content":1896},[1897],{"text":1898,"type":757},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":776,"attrs":1900,"content":1901},{"level":868},[1902],{"text":1903,"type":757},"Improves Cardiovascular Health",{"type":753,"content":1905},[1906,1908,1916],{"text":1907,"type":757},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1909,"type":757,"marks":1910},"greater improvements in blood pressure",[1911,1915],{"type":769,"attrs":1912},{"href":1913,"uuid":48,"anchor":48,"custom":1914,"target":772,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1407},{"text":1917,"type":757}," and blood sugar than moderate-intensity workouts. ",{"type":776,"attrs":1919,"content":1920},{"level":778},[1921],{"text":1798,"type":757},{"type":753,"content":1923},[1924],{"text":1925,"type":757},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":753,"content":1927},[1928,1930,1938],{"text":1929,"type":757},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1931,"type":757,"marks":1932},"roadwork",[1933,1937],{"type":769,"attrs":1934},{"href":1935,"uuid":48,"anchor":48,"custom":1936,"target":772,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1407},{"text":1939,"type":757},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":753,"content":1941},[1942,1944,1952],{"text":1943,"type":757},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1945,"type":757,"marks":1946},"HIIT jump rope workout",[1947,1951],{"type":769,"attrs":1948},{"href":1949,"uuid":48,"anchor":48,"custom":1950,"target":772,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1407},{"text":1953,"type":757}," for a full-body cardio blast in just minutes.",{"type":776,"attrs":1955,"content":1956},{"level":778},[1957],{"text":1802,"type":757},{"type":753,"content":1959},[1960],{"text":1961,"type":757},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":753,"content":1963},[1964,1966,1974],{"text":1965,"type":757},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1967,"type":757,"marks":1968},"10 minutes of HIIT boxing",[1969,1973],{"type":769,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"custom":1972,"target":772,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1407},{"text":1975,"type":757}," and feel the difference with just one workout.",{"type":776,"attrs":1977,"content":1978},{"level":778},[1979],{"text":1980,"type":757},"Hit With HIIT",{"type":753,"content":1982},[1983],{"text":1984,"type":757},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":753,"content":1986},[1987,1989,1997],{"text":1988,"type":757},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1990,"type":757,"marks":1991},"FightCamp’s extensive library of HIIT workouts",[1992,1996],{"type":769,"attrs":1993},{"href":1994,"uuid":48,"anchor":48,"custom":1995,"target":772,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1407},{"text":1998,"type":757},"!",{"type":776,"attrs":2000,"content":2001},{"level":778},[2002],{"text":1729,"type":757},{"type":753,"content":2004},[2005,2006,2012],{"text":1733,"type":757},{"text":1735,"type":757,"marks":2007},[2008,2011],{"type":769,"attrs":2009},{"href":1739,"uuid":48,"anchor":48,"custom":2010,"target":772,"linktype":13},{},{"type":1407},{"text":1743,"type":757},{"type":753,"content":2014},[2015],{"text":1747,"type":757},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2017,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2018,"component":118,"meta_info":2019,"meta_title":7,"block_image":2020,"cover_image":2021,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2026,"title":2027,"plugin":43,"description":2028},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2030,"alt":2031,"name":7,"focus":7,"title":2031,"filename":2032,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1346],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2042,"created_at":2043,"published_at":2044,"updated_at":2045,"id":2046,"uuid":2047,"content":2048,"slug":2212,"full_slug":2213,"sort_by_date":48,"position":2214,"tag_list":2215,"is_startpage":9,"parent_id":1347,"meta_data":48,"group_id":2216,"first_published_at":2044,"release_id":48,"lang":60,"path":1350,"alternates":2217,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2049,"faqs":2050,"title":2042,"topic":2067,"author":2082,"content":2083,"category":2193,"schedule":2201,"component":1334,"meta_info":2202,"cover_image":2206,"description":2210,"contributors":2211},"52144e3e-d0cf-4037-a459-fad9641f4053",[2051,2055,2059,2063],{"_uid":2052,"answer":2053,"question":2054,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2056,"answer":2057,"question":2058,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2060,"answer":2061,"question":2062,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2064,"answer":2065,"question":2066,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2068,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2080,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2069,"component":39,"meta_info":2077,"block_image":2078,"cover_image":2079,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2070,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2075,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2076,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2071,"component":118,"meta_info":2072,"meta_title":7,"block_image":2073,"cover_image":2074,"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":750,"content":2084},[2085,2089,2094,2099,2112,2116,2121,2125,2130,2141,2146,2159,2164,2177,2181,2190],{"type":753,"content":2086},[2087],{"text":2088,"type":757},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":776,"attrs":2090,"content":2091},{"level":778},[2092],{"text":2093,"type":757},"4 Ways To Tire Out Your Opponent",{"type":776,"attrs":2095,"content":2096},{"level":868},[2097],{"text":2098,"type":757},"A Consistent Body Attack",{"type":753,"content":2100},[2101,2103,2110],{"text":2102,"type":757},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2104,"type":757,"marks":2105},"opponent’s body",[2106],{"type":769,"attrs":2107},{"href":2108,"uuid":48,"anchor":48,"custom":2109,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2111,"type":757},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":753,"content":2113},[2114],{"text":2115,"type":757},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":776,"attrs":2117,"content":2118},{"level":868},[2119],{"text":2120,"type":757},"Constant Pressure",{"type":753,"content":2122},[2123],{"text":2124,"type":757},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":776,"attrs":2126,"content":2127},{"level":868},[2128],{"text":2129,"type":757},"Cut Off the Ring ",{"type":753,"content":2131},[2132,2139],{"text":2133,"type":757,"marks":2134},"Cutting off the space",[2135],{"type":769,"attrs":2136},{"href":2137,"uuid":48,"anchor":48,"custom":2138,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2140,"type":757}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":776,"attrs":2142,"content":2143},{"level":868},[2144],{"text":2145,"type":757},"Attack the Arms",{"type":753,"content":2147},[2148,2150,2157],{"text":2149,"type":757},"This is a favorite trick of ",{"text":2151,"type":757,"marks":2152},"Canelo Alvarez",[2153],{"type":769,"attrs":2154},{"href":2155,"uuid":48,"anchor":48,"custom":2156,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2158,"type":757}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":776,"attrs":2160,"content":2161},{"level":778},[2162],{"text":2163,"type":757},"Sapping Their Strength",{"type":753,"content":2165},[2166,2168,2175],{"text":2167,"type":757},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2169,"type":757,"marks":2170},"Mike Tyson",[2171],{"type":769,"attrs":2172},{"href":2173,"uuid":48,"anchor":48,"custom":2174,"target":772,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2176,"type":757}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":776,"attrs":2178,"content":2179},{"level":778},[2180],{"text":1729,"type":757},{"type":753,"content":2182},[2183,2184,2189],{"text":1733,"type":757},{"text":1735,"type":757,"marks":2185},[2186],{"type":769,"attrs":2187},{"href":1739,"uuid":48,"anchor":48,"custom":2188,"target":772,"linktype":13},{},{"text":1743,"type":757},{"type":753,"content":2191},[2192],{"text":1747,"type":757},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2194,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2199,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2200,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2195,"component":118,"meta_info":2196,"meta_title":7,"block_image":2197,"cover_image":2198,"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},[],[],"2022-12-13 00:00",{"_uid":2203,"title":2204,"plugin":43,"description":2205},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2207,"alt":2208,"name":7,"focus":48,"title":2208,"filename":2209,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1346],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2219,"created_at":2220,"published_at":2221,"updated_at":2222,"id":2223,"uuid":2224,"content":2225,"slug":2398,"full_slug":2399,"sort_by_date":48,"position":2400,"tag_list":2401,"is_startpage":9,"parent_id":1347,"meta_data":48,"group_id":2402,"first_published_at":2403,"release_id":48,"lang":60,"path":1350,"alternates":2404,"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":2226,"faqs":2227,"title":2244,"topic":2245,"author":2082,"content":2260,"category":2379,"schedule":2387,"component":1334,"meta_info":2388,"cover_image":2392,"description":2396,"contributors":2397},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2228,2232,2236,2240],{"_uid":2229,"answer":2230,"question":2231,"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":2233,"answer":2234,"question":2235,"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":2237,"answer":2238,"question":2239,"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":2241,"answer":2242,"question":2243,"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":2246,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2258,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2259,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2247,"component":39,"meta_info":2255,"block_image":2256,"cover_image":2257,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2248,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2253,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2254,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2249,"component":118,"meta_info":2250,"meta_title":7,"block_image":2251,"cover_image":2252,"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":750,"content":2261},[2262,2275,2279,2290,2303,2307,2316,2320,2324,2333,2346,2350,2363,2367,2376],{"type":753,"content":2263},[2264,2266,2273],{"text":2265,"type":757},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2267,"type":757,"marks":2268},"Muhammad Ali",[2269],{"type":769,"attrs":2270},{"href":2271,"uuid":48,"anchor":48,"custom":2272,"target":772,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2274,"type":757}," 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":776,"attrs":2276,"content":2277},{"level":778},[2278],{"text":2235,"type":757},{"type":784,"attrs":2280},{"id":2281,"body":2282},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2283],{"url":7,"_uid":2284,"image":2285,"component":794,"copyright_details":2289},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2286,"alt":2287,"name":7,"focus":7,"title":2287,"filename":2288,"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":753,"content":2291},[2292,2294,2301],{"text":2293,"type":757},"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":2295,"type":757,"marks":2296},"Manny Pacquiao",[2297],{"type":769,"attrs":2298},{"href":2299,"uuid":48,"anchor":48,"custom":2300,"target":772,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2302,"type":757},". His punches have great technique and flow well, naturally building momentum.",{"type":776,"attrs":2304,"content":2305},{"level":778},[2306],{"text":2239,"type":757},{"type":784,"attrs":2308},{"id":2281,"body":2309},[2310],{"url":7,"_uid":2311,"image":2312,"component":794,"copyright_details":2315},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2313,"alt":2287,"name":7,"focus":7,"title":2287,"filename":2314,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":753,"content":2317},[2318],{"text":2319,"type":757},"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":776,"attrs":2321,"content":2322},{"level":778},[2323],{"text":2243,"type":757},{"type":784,"attrs":2325},{"id":2281,"body":2326},[2327],{"url":7,"_uid":2328,"image":2329,"component":794,"copyright_details":2332},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2330,"alt":2287,"name":7,"focus":7,"title":2287,"filename":2331,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":753,"content":2334},[2335,2337,2344],{"text":2336,"type":757},"In boxing movies, you will often hear boxers ‘",{"text":2338,"type":757,"marks":2339},"hiss",[2340],{"type":769,"attrs":2341},{"href":2342,"uuid":48,"anchor":48,"custom":2343,"target":772,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2345,"type":757},"’ 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":776,"attrs":2347,"content":2348},{"level":778},[2349],{"text":1308,"type":757},{"type":753,"content":2351},[2352,2354,2361],{"text":2353,"type":757},"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":2355,"type":757,"marks":2356},"breathing",[2357],{"type":769,"attrs":2358},{"href":2359,"uuid":48,"anchor":48,"custom":2360,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2362,"type":757}," 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":776,"attrs":2364,"content":2365},{"level":778},[2366],{"text":1729,"type":757},{"type":753,"content":2368},[2369,2370,2375],{"text":1733,"type":757},{"text":1735,"type":757,"marks":2371},[2372],{"type":769,"attrs":2373},{"href":1739,"uuid":48,"anchor":48,"custom":2374,"target":772,"linktype":13},{},{"text":1743,"type":757},{"type":753,"content":2377},[2378],{"text":1747,"type":757},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2380,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2381,"component":118,"meta_info":2382,"meta_title":7,"block_image":2383,"cover_image":2384,"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":2389,"title":2390,"plugin":43,"description":2391},"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":2393,"alt":2394,"name":7,"focus":7,"title":2394,"filename":2395,"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,[1346],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2406,"created_at":2407,"published_at":2408,"updated_at":2409,"id":2410,"uuid":2411,"content":2412,"slug":2684,"full_slug":2685,"sort_by_date":48,"position":2686,"tag_list":2687,"is_startpage":9,"parent_id":1347,"meta_data":48,"group_id":2688,"first_published_at":2689,"release_id":48,"lang":60,"path":1350,"alternates":2690,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2413,"faqs":2414,"title":2427,"topic":2428,"author":2082,"content":2443,"category":2665,"schedule":2673,"component":1334,"meta_info":2674,"cover_image":2678,"description":2682,"contributors":2683},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2415,2419,2423],{"_uid":2416,"answer":2417,"question":2418,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2420,"answer":2421,"question":2422,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2424,"answer":2425,"question":2426,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2429,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2441,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2442,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2430,"component":39,"meta_info":2438,"block_image":2439,"cover_image":2440,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2431,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2436,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2432,"component":118,"meta_info":2433,"meta_title":7,"block_image":2434,"cover_image":2435,"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":750,"content":2444},[2445,2449,2454,2467,2481,2486,2506,2510,2515,2532,2536,2556,2560,2564,2579,2583,2588,2612,2617,2631,2635,2648,2652,2662],{"type":753,"content":2446},[2447],{"text":2448,"type":757},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":776,"attrs":2450,"content":2451},{"level":778},[2452],{"text":2453,"type":757},"Floyd “Money” Mayweather Jr.",{"type":784,"attrs":2455},{"id":2456,"body":2457},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2458],{"url":2459,"_uid":2461,"image":2462,"component":794,"copyright_details":2466},{"id":7,"url":7,"linktype":2460,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2463,"alt":2464,"name":7,"focus":7,"title":2464,"filename":2465,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":753,"content":2468},[2469,2471,2479],{"text":2470,"type":757},"Regarded as the best technical boxer of this age, ",{"text":2472,"type":757,"marks":2473},"Floyd Mayweather Jr.",[2474,2478],{"type":769,"attrs":2475},{"href":2476,"uuid":48,"anchor":48,"custom":2477,"target":772,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1407},{"text":2480,"type":757}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":776,"attrs":2482,"content":2483},{"level":868},[2484],{"text":2485,"type":757},"The Philly Shell",{"type":881,"content":2487},[2488,2494,2500],{"type":884,"content":2489},[2490],{"type":753,"content":2491},[2492],{"text":2493,"type":757},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":884,"content":2495},[2496],{"type":753,"content":2497},[2498],{"text":2499,"type":757},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":884,"content":2501},[2502],{"type":753,"content":2503},[2504],{"text":2505,"type":757},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":753,"content":2507},[2508],{"text":2509,"type":757},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":776,"attrs":2511,"content":2512},{"level":778},[2513],{"text":2514,"type":757},"Pernell “Sweet Pea” Whitaker",{"type":784,"attrs":2516},{"id":2456,"body":2517},[2518],{"url":2519,"_uid":2520,"image":2521,"component":794,"copyright_details":2525},{"id":7,"url":7,"linktype":2460,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2522,"alt":2523,"name":7,"focus":7,"title":2523,"filename":2524,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2526],{"_uid":2527,"link":2528,"title":2530,"component":2531},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2529,"target":772,"linktype":13,"fieldtype":14,"cached_url":2529},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":753,"content":2533},[2534],{"text":2535,"type":757},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":881,"content":2537},[2538,2544,2550],{"type":884,"content":2539},[2540],{"type":753,"content":2541},[2542],{"text":2543,"type":757},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":884,"content":2545},[2546],{"type":753,"content":2547},[2548],{"text":2549,"type":757},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":884,"content":2551},[2552],{"type":753,"content":2553},[2554],{"text":2555,"type":757},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":753,"content":2557},[2558],{"text":2559,"type":757},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":776,"attrs":2561,"content":2562},{"level":778},[2563],{"text":2267,"type":757},{"type":784,"attrs":2565},{"id":2456,"body":2566},[2567],{"url":2568,"_uid":2569,"image":2570,"component":794,"copyright_details":2573},{"id":7,"url":7,"linktype":2460,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2571,"alt":2464,"name":7,"focus":7,"title":2464,"filename":2572,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2574],{"_uid":2575,"link":2576,"title":2578,"component":2531},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2577,"target":772,"linktype":13,"fieldtype":14,"cached_url":2577},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":753,"content":2580},[2581],{"text":2582,"type":757},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":776,"attrs":2584,"content":2585},{"level":868},[2586],{"text":2587,"type":757},"The Ali Shuffle",{"type":881,"content":2589},[2590,2606],{"type":884,"content":2591},[2592],{"type":753,"content":2593},[2594,2596,2604],{"text":2595,"type":757},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2597,"type":757,"marks":2598},"To do the Ali Shuffle",[2599,2603],{"type":769,"attrs":2600},{"href":2601,"uuid":48,"anchor":48,"custom":2602,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1407},{"text":2605,"type":757},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":884,"content":2607},[2608],{"type":753,"content":2609},[2610],{"text":2611,"type":757},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":776,"attrs":2613,"content":2614},{"level":868},[2615],{"text":2616,"type":757},"The Rope a Dope",{"type":881,"content":2618},[2619,2625],{"type":884,"content":2620},[2621],{"type":753,"content":2622},[2623],{"text":2624,"type":757},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":884,"content":2626},[2627],{"type":753,"content":2628},[2629],{"text":2630,"type":757},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":753,"content":2632},[2633],{"text":2634,"type":757},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":753,"content":2636},[2637,2639,2647],{"text":2638,"type":757},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2640,"type":757,"marks":2641},"FightCamp Community",[2642,2646],{"type":769,"attrs":2643},{"href":2644,"uuid":48,"anchor":48,"custom":2645,"target":772,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1407},{"text":1998,"type":757},{"type":776,"attrs":2649,"content":2650},{"level":778},[2651],{"text":1729,"type":757},{"type":753,"content":2653},[2654,2655,2661],{"text":1733,"type":757},{"text":1735,"type":757,"marks":2656},[2657,2660],{"type":769,"attrs":2658},{"href":1739,"uuid":48,"anchor":48,"custom":2659,"target":772,"linktype":13},{},{"type":1407},{"text":1743,"type":757},{"type":753,"content":2663},[2664],{"text":1747,"type":757},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2666,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2671,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2672,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2667,"component":118,"meta_info":2668,"meta_title":7,"block_image":2669,"cover_image":2670,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2675,"title":2676,"plugin":43,"description":2677},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2679,"alt":2680,"name":7,"focus":7,"title":2680,"filename":2681,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1346],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2692,"created_at":2693,"published_at":2694,"updated_at":2695,"id":2696,"uuid":2697,"content":2698,"slug":3066,"full_slug":3067,"sort_by_date":48,"position":3068,"tag_list":3069,"is_startpage":9,"parent_id":1347,"meta_data":48,"group_id":3070,"first_published_at":3071,"release_id":48,"lang":60,"path":1350,"alternates":3072,"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":2699,"faqs":2700,"title":2692,"topic":2729,"author":2744,"content":2745,"category":3047,"schedule":3055,"component":1334,"meta_info":3056,"cover_image":3060,"description":3064,"contributors":3065},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2701,2705,2709,2713,2717,2721,2725],{"_uid":2702,"answer":2703,"question":2704,"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":2706,"answer":2707,"question":2708,"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":2710,"answer":2711,"question":2712,"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":2714,"answer":2715,"question":2716,"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":2718,"answer":2719,"question":2720,"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":2722,"answer":2723,"question":2724,"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":2726,"answer":2727,"question":2728,"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":2730,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2742,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2731,"component":39,"meta_info":2739,"block_image":2740,"cover_image":2741,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2732,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2737,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2738,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2733,"component":118,"meta_info":2734,"meta_title":7,"block_image":2735,"cover_image":2736,"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":750,"content":2746},[2747,2752,2756,2760,2764,2784,2788,2792,2796,2801,2805,2849,2854,2858,2872,2876,2898,2903,2907,2976,2981,2985,3005,3010,3024,3028,3033,3044],{"type":776,"attrs":2748,"content":2749},{"level":778},[2750],{"text":2751,"type":757},"Boxing Terminology",{"type":753,"content":2753},[2754],{"text":2755,"type":757},"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":776,"attrs":2757,"content":2758},{"level":778},[2759],{"text":2704,"type":757},{"type":753,"content":2761},[2762],{"text":2763,"type":757},"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":881,"content":2765},[2766,2772],{"type":884,"content":2767},[2768],{"type":753,"content":2769},[2770],{"text":2771,"type":757},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":884,"content":2773},[2774],{"type":753,"content":2775},[2776,2778,2782],{"text":2777,"type":757},"Southpaw Stance",{"text":2779,"type":757,"marks":2780}," ",[2781],{"type":877},{"text":2783,"type":757},"– Standing with your right foot farther out in front than your left foot",{"type":776,"attrs":2785,"content":2786},{"level":778},[2787],{"text":2708,"type":757},{"type":753,"content":2789},[2790],{"text":2791,"type":757},"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":753,"content":2793},[2794],{"text":2795,"type":757},"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":776,"attrs":2797,"content":2798},{"level":868},[2799],{"text":2800,"type":757},"Boxing Punches",{"type":753,"content":2802},[2803],{"text":2804,"type":757},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":881,"content":2806},[2807,2813,2819,2825,2831,2837,2843],{"type":884,"content":2808},[2809],{"type":753,"content":2810},[2811],{"text":2812,"type":757},"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":884,"content":2814},[2815],{"type":753,"content":2816},[2817],{"text":2818,"type":757},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":884,"content":2820},[2821],{"type":753,"content":2822},[2823],{"text":2824,"type":757},"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":884,"content":2826},[2827],{"type":753,"content":2828},[2829],{"text":2830,"type":757},"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":884,"content":2832},[2833],{"type":753,"content":2834},[2835],{"text":2836,"type":757},"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":884,"content":2838},[2839],{"type":753,"content":2840},[2841],{"text":2842,"type":757},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":884,"content":2844},[2845],{"type":753,"content":2846},[2847],{"text":2848,"type":757},"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":776,"attrs":2850,"content":2851},{"level":868},[2852],{"text":2853,"type":757},"Boxing Movements",{"type":753,"content":2855},[2856],{"text":2857,"type":757},"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":881,"content":2859},[2860,2866],{"type":884,"content":2861},[2862],{"type":753,"content":2863},[2864],{"text":2865,"type":757},"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":884,"content":2867},[2868],{"type":753,"content":2869},[2870],{"text":2871,"type":757},"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":753,"content":2873},[2874],{"text":2875,"type":757},"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":881,"content":2877},[2878,2892],{"type":884,"content":2879},[2880],{"type":753,"content":2881},[2882,2890],{"text":2883,"type":757,"marks":2884},"Shoulder Roll",[2885,2889],{"type":769,"attrs":2886},{"href":2887,"uuid":48,"anchor":48,"custom":2888,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1407},{"text":2891,"type":757}," – 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":884,"content":2893},[2894],{"type":753,"content":2895},[2896],{"text":2897,"type":757},"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":776,"attrs":2899,"content":2900},{"level":868},[2901],{"text":2902,"type":757},"Boxing Training",{"type":753,"content":2904},[2905],{"text":2906,"type":757},"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":2908,"attrs":2909,"content":2912},"ordered_list",{"order":2910},{"order":2911},1,[2913,2919,2925,2939,2953],{"type":884,"content":2914},[2915],{"type":753,"content":2916},[2917],{"text":2918,"type":757},"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":884,"content":2920},[2921],{"type":753,"content":2922},[2923],{"text":2924,"type":757},"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":884,"content":2926},[2927],{"type":753,"content":2928},[2929,2937],{"text":2930,"type":757,"marks":2931},"Mittwork",[2932,2936],{"type":769,"attrs":2933},{"href":2934,"uuid":48,"anchor":48,"custom":2935,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1407},{"text":2938,"type":757}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":884,"content":2940},[2941],{"type":753,"content":2942},[2943,2951],{"text":2944,"type":757,"marks":2945},"Sparring",[2946,2950],{"type":769,"attrs":2947},{"href":2948,"uuid":48,"anchor":48,"custom":2949,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1407},{"text":2952,"type":757}," – 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":884,"content":2954},[2955],{"type":753,"content":2956},[2957,2965,2967,2974],{"text":2958,"type":757,"marks":2959},"Roadwork",[2960,2964],{"type":769,"attrs":2961},{"href":2962,"uuid":48,"anchor":48,"custom":2963,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1407},{"text":2966,"type":757}," – 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":2968,"type":757,"marks":2969},"roadwork drills",[2970,2973],{"type":769,"attrs":2971},{"href":2962,"uuid":48,"anchor":48,"custom":2972,"target":772,"linktype":13},{},{"type":1407},{"text":2975,"type":757}," to add to your boxer training.",{"type":776,"attrs":2977,"content":2978},{"level":868},[2979],{"text":2980,"type":757},"Heavy Bag Training",{"type":753,"content":2982},[2983],{"text":2984,"type":757},"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":881,"content":2986},[2987,2993,2999],{"type":884,"content":2988},[2989],{"type":753,"content":2990},[2991],{"text":2992,"type":757},"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":884,"content":2994},[2995],{"type":753,"content":2996},[2997],{"text":2998,"type":757},"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":884,"content":3000},[3001],{"type":753,"content":3002},[3003],{"text":3004,"type":757},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":776,"attrs":3006,"content":3007},{"level":868},[3008],{"text":3009,"type":757},"Recovery",{"type":753,"content":3011},[3012,3014,3022],{"text":3013,"type":757},"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":3015,"type":757,"marks":3016},"interview with FightCamp Trainer Coach PJ",[3017,3021],{"type":769,"attrs":3018},{"href":3019,"uuid":48,"anchor":48,"custom":3020,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1407},{"text":3023,"type":757},", 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":753,"content":3025},[3026],{"text":3027,"type":757},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":776,"attrs":3029,"content":3030},{"level":778},[3031],{"text":3032,"type":757},"Talk and Train Like a Fighter",{"type":753,"content":3034},[3035,3036,3042],{"text":1733,"type":757},{"text":1735,"type":757,"marks":3037},[3038,3041],{"type":769,"attrs":3039},{"href":1739,"uuid":48,"anchor":48,"custom":3040,"target":772,"linktype":13},{},{"type":1407},{"text":3043,"type":757}," 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":753,"content":3045},[3046],{"text":1747,"type":757},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3048,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3053,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3054,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3049,"component":118,"meta_info":3050,"meta_title":7,"block_image":3051,"cover_image":3052,"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":3057,"title":3058,"plugin":43,"description":3059},"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":3061,"alt":3062,"name":7,"focus":7,"title":3062,"filename":3063,"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,[1346],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1334,"created_at":3074,"published_at":3075,"updated_at":3076,"id":3077,"uuid":3078,"content":3079,"slug":1334,"full_slug":3100,"sort_by_date":48,"position":446,"tag_list":3101,"is_startpage":9,"parent_id":3102,"meta_data":48,"group_id":3103,"first_published_at":3104,"release_id":48,"lang":60,"path":7,"alternates":3105,"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":3080,"component":3081,"meta_info":3082,"custom_content_list":3084},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3083,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3085,3090,3095],{"_uid":3086,"label":3087,"value":3088,"dev_id":3089,"component":757},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3091,"label":3092,"value":3093,"dev_id":3094,"component":757},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3096,"label":3097,"value":3098,"dev_id":3099,"component":757},"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",[],1787353491990]