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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":2204,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":2197,"full_slug":2198,"sort_by_date":48,"position":113,"tag_list":2199,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2201,"first_published_at":2202,"release_id":48,"lang":60,"path":7,"alternates":2203,"default_full_slug":48,"translated_slugs":48},"Kickboxing Workout for Kicking Power & Flexibility","2021-10-20T16:56:10.514Z","2023-01-02T19:50:48.967Z","2023-01-02T19:50:49.033Z",78897856,"b40f5b3b-4d28-40ae-9eea-046858df4f14",{"_uid":664,"faqs":665,"title":657,"topic":743,"author":758,"content":782,"category":2177,"schedule":2185,"component":2186,"meta_info":2187,"cover_image":2191,"description":2194,"contributors":2195,"email_capture":2196},"441d0ce4-7187-4833-9f1b-2e092732e3b6",[666,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,739],{"_uid":667,"answer":668,"question":669,"component":670},"42a7f07f-d442-44b1-ba4d-07d380b3e78f","- Focus on full range of motion and breathing through your nose. Work at a pace that is comfortable for your fitness level. Advanced: Increase intensity and pace","Blood Flow Warm-Up: Jumping Jacks (30 seconds)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"dcbbcbcb-4a32-4815-b649-3adf4976cb9c","- Focus on slow and controlled movements, making sure your thighs are parallel to the ground. As you squat, be sure your knees track over your toes. Squeeze your glutes at the top of each rep. Keep your hands up in a defensive boxing position for the entirety of the exercise. Modification: If you have bad knees or are just starting out, you can perform sumo squats where your toes are splayed outward at a 120 degree angle","Blood Flow Warm-Up: Bodyweight Squats (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"de3a1d79-36f4-4c5e-86e4-2f56ce182755","Begin by effectively running in place. Be sure to drive each knee up past hip height toward your chest. Focus on keeping your hands up in a defensive boxing position for the entirety of the exercise. Modification: If you have bad knees or are just starting out, you can march in place at a slower tempo. Focus on raising your knee up past your waist. Keep your hands up in a defensive boxing position","Blood Flow Warm-Up: High Knees (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"971c9181-653d-4823-b3be-b15e2f23018c","Perform alternating bodyweight lunges. With each lunge, the knee of your back leg should “kiss” the ground. Make sure that your front knee does not extend over your front toe. Focus on explosively pushing off the ground as you return to stand. Keep your hands up in a defensive boxing position. Advanced: Increase intensity and pace","Blood Flow Warm-Up: Bodyweight Lunges (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"9b5c8710-1984-4ab8-9be5-dc370fdc7594","Assume a fighting stance, with your right leg in front and left leg in the back, keeping your hands up in a defensive position. Starting with your left leg, perform an inside leg swing as if you were trying to trace a circle. If you are starting in an orthodox stance, your right leg would be in the back and make the inside circular motion. Come back to center and switch stances. Perform the opposite motion: inside leg swing with opposite trail leg. Continue for 30 seconds","Dynamic Warm-Up: Inside Leg Swings (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"c93ee70a-1ad1-4335-adfc-12b07b678289","Assume the same fighting stance as the Inside Leg Swings. Starting with your left leg, perform an outside leg swing as if you were trying to trace a circle by kicking your left leg up and over to the outside. If you are starting in an orthodox stance, your right back leg would make the circular motion. Come back to center and switch stances. Perform the opposite motion: outside leg swing with opposite trail leg. Continue for 30 seconds","Dynamic Warm-Up: Outside Leg Swings (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"4e2f1dff-b02e-4e0e-b285-9602560a54c2","Stand tall with your knees slightly bent. Shift your weight onto your left foot. Kick your right leg back towards the sky while simultaneously reaching down towards the ground with both hands. Return to stand. Shift your weight onto your right foot. Perform a kickback with your left leg. Continue alternating legs for 30 seconds","Dynamic Warm-Up: Kickbacks (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"038494a8-c16c-4161-8bcb-db0f4453888a","Begin by holding onto a chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, raise your left knee towards your chest, slightly past hip height, to a 90 degree angle. Front kick: Shoot your left foot out forward towards an imaginary target. Hold this straight leg kick position for 2 seconds. Return your knee to a raised position. Your leg should be at a 90 degree angle. Continue front kicks for a total of 10 repetitions. Rest for 10 seconds. Switch legs and repeat for 10 reps of the right leg. Rest (15 seconds)","Round 1: Front Kicks (Left/Right) (10 reps each)",{"_uid":700,"answer":701,"question":702,"component":670},"6d5c7d3f-e1ce-4229-9ce1-08a73ddae5f3","Begin by holding onto a chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, raise your left knee slightly past hip height, to a 90 degree angle. Front kick: Shoot your left foot out forward towards an imaginary target. Hold this position and pulse your straight leg up and down for 30 seconds. Return your leg to the ground. Rest for 10 seconds. Switch legs and perform right front kick, hold, and pulse for 30 seconds. As you get tired, you may find that your leg is slowly dropping; fight hard to try and keep your leg parallel to the ground, and remember to breathe throughout the movement. Rest (15 seconds)","Round 1: Front Kick Pulses (Left/Right) (30 seconds)",{"_uid":704,"answer":705,"question":706,"component":670},"b57fdfea-e22f-49b7-9859-1d687267cda4","Begin by holding onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, raise your left knee slightly past hip height, to a 90 degree angle. Front kick: Shoot the left foot out towards an imaginary target. Hold your left leg up and straight for 30 seconds. Return your left leg to the ground. Rest for 10 seconds. Switch legs and perform a right front kick and hold for 30 seconds. Keep breathing and try hard to keep your leg up","Round 1: Front Kick Holds (Left/Right) (30 seconds each side)",{"_uid":708,"answer":709,"question":710,"component":670},"b13cc360-ffc6-49a0-addc-4c7aed09464e","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes. This will be the starting position for this movement. From here, shoot your left foot out, pointing your toes towards a target in front of you. Hold your left leg up and straight for 2 seconds. Continue for a total of 10 reps. Rest for 10 seconds. Switch legs and repeat for 10 repetitions with your right leg. Rest (15 seconds)","Round 2: Roundhouse Kicks (Left/Right) (10 reps each side)",{"_uid":712,"answer":713,"question":714,"component":670},"ba22e5a0-e8dd-45a2-b614-edbb4acb4815","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes. This will be the starting position for this movement. From here, shoot your left foot out, pointing your toes towards a target in front of you. Hold this position and pulse your straight leg up and down for 30 seconds. Return your left leg to the ground. Rest for 10 seconds. Switch legs and kick and pulse with your right leg for 30 seconds. Rest (15 seconds)","Round 2: Roundhouse Kicks Pulses (Left/Right) (30 seconds)",{"_uid":716,"answer":717,"question":718,"component":670},"9b3bfc88-bb32-4840-95a6-024c6098f3a2","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes. This will be the starting position for this movement. From here, shoot your left foot out, pointing your toes towards a target in front of you. Hold your left leg up and straight for 30 seconds\\nReturn your leg to the ground. Rest for 10 seconds. Switch legs and kick and hold your right leg for 30 seconds. Keep that leg up and keep breathing, YOU GOT THIS! Rest (1 minute)","Round 2: Roundhouse Kicks Holds (Left/Right) (30 seconds)",{"_uid":720,"answer":721,"question":722,"component":670},"c8283296-9dff-4d3b-8c30-ca417e926de3","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left knee up towards your chest, with your knee at a 90 degree angle. This will become the starting position for this movement. From here, chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left. Hold your left leg up and straight for 2 seconds. Return to starting position. Repeat for 10 total reps. Return your left leg to the starting position before returning your foot to the ground. Rest for 10 seconds. Switch legs and repeat for 10 repetitions with the right leg. Rest (15 seconds)","Round 3: Side Kicks (Left/Right) (10 reps)",{"_uid":724,"answer":725,"question":726,"component":670},"b8a894d2-31b1-4944-821e-4f8fcb4cb988","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left knee up towards your chest, with your knee at a 90 degree angle. This will become the starting position for this movement. From here, chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left. Hold this position and pulse your straight left leg up and down for 30 seconds. Return your left leg to the starting position before returning your foot to the ground. Rest for 10 seconds. Switch legs and repeat this kick and pulse for 30 seconds. Rest (15 seconds)","Round 3: Side Kick Pulses (30 seconds)",{"_uid":728,"answer":729,"question":730,"component":670},"f8029bd5-f4f7-43f0-93ea-fad18027330e","Position the chair to the right side of your body. Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position. While balancing on your right leg, slightly lean towards the chair. Your upper body should now be angled towards the chair at a 45 degree angle. From here, raise your left knee up towards your chest, with your knee at a 90 degree angle. This will become the starting position for this movement. From here, chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left. Hold your left leg up and straight for 30 seconds. Return your left leg to the starting position before returning your foot to the ground. Rest for 10 seconds. Switch legs and kick and hold for 30 seconds. Rest (1 minute)","Round 3: Side Kick Holds (30 seconds)",{"_uid":732,"answer":733,"question":734,"component":670},"be55493a-ca33-4be3-a08a-961540a9685e","Sit on the ground with your legs stretched out in front of you. Spread your legs apart as far as you can, forming a V-shape with your toes up towards the sky. Keeping your back straight, reach out toward your left foot and hold the stretch for 15 seconds. Focus on slowing your heart rate and breath in through your nose and out through your mouth. Return to upright. Switch legs and hold the stretch on your right side 15 seconds. Return to upright. Walk your hands out straight in front of you and reach forward as far as your can while keeping your hands in contact with the ground. Hold the stretch for 15 seconds. Return to upright","Cool Down: V-Sit Stretch",{"_uid":736,"answer":737,"question":738,"component":670},"aa1ad8f6-83e0-491f-8b80-3ed6134c81d6","Remain seated on the floor and stretch your legs out straight in front of you. Cross your right foot over your left leg, draw your right knee toward your chest, and squeeze. Turn towards your right to open up your chest. Place your right arm on the ground for stability and hold your right leg with your left arm. Hold the stretch for 15 seconds. Return to a seated sitting position. Switch legs and hold the stretch for 15 seconds. Return to starting position","Cool Down: Seated Torso Twist",{"_uid":740,"answer":741,"question":742,"component":670},"62d05fca-75fb-486e-9e93-819528c41228","Remain seated on the floor and bend your legs so the soles of your feet are touching each other. Draw your feet back towards your body as far as you can. Keeping your back up and straight, gently bounce your knees up in down for 10 seconds. From there, gently push down on your left knee for 5 seconds. Switch and gently push down on your right knee for 5 seconds","Cool Down: Butterfly Stretch",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":744,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":756,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":745,"component":39,"meta_info":753,"meta_title":164,"block_image":754,"cover_image":755,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":746,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":751,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":752,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":747,"component":118,"meta_info":748,"meta_title":7,"block_image":749,"cover_image":750,"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":759,"created_at":760,"published_at":761,"updated_at":762,"id":763,"uuid":764,"content":765,"slug":775,"full_slug":776,"sort_by_date":48,"position":113,"tag_list":777,"is_startpage":9,"parent_id":778,"meta_data":48,"group_id":779,"first_published_at":780,"release_id":48,"lang":60,"path":48,"alternates":781,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":766,"_uid":767,"name":759,"photo":768,"component":772,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":773,"social_link_linkedin":7,"social_link_instagram":774,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":769,"alt":759,"name":770,"focus":48,"title":759,"filename":771,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":783,"content":784},"doc",[785,812,835,849,856,862,878,891,896,924,936,941,961,972,986,991,1024,1034,1039,1044,1049,1089,1094,1132,1137,1181,1186,1192,1202,1207,1265,1269,1274,1321,1325,1330,1380,1384,1390,1399,1404,1473,1477,1482,1544,1548,1553,1621,1625,1631,1640,1645,1723,1727,1732,1795,1799,1804,1866,1870,1884,1889,1894,1954,1959,2007,2012,2044,2049,2054,2058,2063,2067,2071,2131,2136],{"type":786,"content":787},"paragraph",[788,791,797,805,810],{"text":789,"type":790},"When it comes to building strong, lean, and flexible legs, ","text",{"text":792,"type":790,"marks":793}," ",[794],{"type":795,"attrs":796},"styled",{"class":7},{"text":151,"type":790,"marks":798},[799],{"type":800,"attrs":801},"link",{"href":802,"uuid":48,"anchor":48,"custom":803,"target":804,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/the-ultimate-guide-to-kickboxing",{},"_blank",{"text":806,"type":790,"marks":807},"  ",[808],{"type":795,"attrs":809},{"class":7},{"text":811,"type":790},"is one of the best sports and training workouts you can do. In order to effectively strike and kick with your legs, you have to first generate your power from the ground up. There’s a reason why you should never skip leg day, and today Flo is going to show you why. If you want to improve your kicking power and your leg strikes, then this is the perfect routine for you!",{"type":786,"content":813},[814,816,820,827,831,833],{"text":815,"type":790},"FightCamp Trainer Flo Master will lead you through a multi-pronged warm-up routine, three rounds of leg kicking exercises designed to develop your legs into iron wheels, and a cool-down routine to help aid in the recovery process. These exercises will help increase your range of motion and ",{"text":792,"type":790,"marks":817},[818],{"type":795,"attrs":819},{"class":7},{"text":821,"type":790,"marks":822},"build stronger legs",[823],{"type":800,"attrs":824},{"href":825,"uuid":48,"anchor":48,"custom":826,"target":804,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-need-strong-legs-for-boxing",{},{"text":806,"type":790,"marks":828},[829],{"type":795,"attrs":830},{"class":7},{"text":832,"type":790},"for power kicking. All you’ll need for this workout is a chair.",{"type":834},"hard_break",{"type":836,"attrs":837},"blok",{"id":838,"body":839},"c57bfff5-fb2b-4f59-bb7d-95e7ad62837c",[840],{"_uid":841,"link":842,"image":844,"title":846,"component":848},"i-7c26cddb-38b6-4d9e-b4e9-bc50c62cfac0",{"id":7,"url":843,"linktype":13,"fieldtype":14,"cached_url":843},"https://youtu.be/4Vjgt4cPtls",{"id":845,"alt":846,"name":7,"focus":48,"title":846,"filename":847,"copyright":7,"fieldtype":50},3414091,"Flexibility & Kicking Full-Length Workout | Kickboxing Training","https://a.storyblok.com/f/115220/1244x700/b3bd7a2401/kickboxing-workout-for-kicking-power-flexibility-youtube_video.jpg","image_video_link",{"type":850,"attrs":851,"content":853},"heading",{"level":852},2,[854],{"text":855,"type":790},"Blood Flow Warm-Up (2 minutes)",{"type":850,"attrs":857,"content":859},{"level":858},3,[860],{"text":861,"type":790},"Jumping Jacks (30 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ground",{"type":863,"content":905},[906],{"type":866,"content":907},[908],{"type":786,"content":909},[910],{"text":911,"type":790},"As you squat, be sure your knees track over your toes",{"type":866,"content":913},[914],{"type":786,"content":915},[916],{"text":917,"type":790},"Squeeze your glutes at the top of each rep",{"type":866,"content":919},[920],{"type":786,"content":921},[922],{"text":923,"type":790},"Keep your hands up in a defensive boxing position for the entirety of the exercise",{"type":786,"content":925},[926,930,934],{"text":927,"type":790,"marks":928},"Modification: ",[929],{"type":884},{"text":792,"type":790,"marks":931},[932],{"type":795,"attrs":933},{"class":7},{"text":935,"type":790},"If you have bad knees or are just starting out, you can perform sumo squats where your toes are splayed outward at a 120 degree angle",{"type":850,"attrs":937,"content":938},{"level":858},[939],{"text":940,"type":790},"High Knees (30 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waist",{"type":866,"content":981},[982],{"type":786,"content":983},[984],{"text":985,"type":790},"Keep your hands up in a defensive boxing position",{"type":850,"attrs":987,"content":988},{"level":858},[989],{"text":990,"type":790},"Bodyweight Lunges (30 seconds)",{"type":863,"content":992},[993,999,1005,1011],{"type":866,"content":994},[995],{"type":786,"content":996},[997],{"text":998,"type":790},"Perform alternating bodyweight lunges",{"type":866,"content":1000},[1001],{"type":786,"content":1002},[1003],{"text":1004,"type":790},"With each lunge, the knee of your back leg should “kiss” the ground",{"type":866,"content":1006},[1007],{"type":786,"content":1008},[1009],{"text":1010,"type":790},"Make sure that your front knee does not extend over your front toe",{"type":866,"content":1012},[1013,1017],{"type":786,"content":1014},[1015],{"text":1016,"type":790},"Focus on explosively pushing off the ground as you return to stand",{"type":863,"content":1018},[1019],{"type":866,"content":1020},[1021],{"type":786,"content":1022},[1023],{"text":985,"type":790},{"type":786,"content":1025},[1026,1029,1033],{"text":881,"type":790,"marks":1027},[1028],{"type":884},{"text":792,"type":790,"marks":1030},[1031],{"type":795,"attrs":1032},{"class":7},{"text":890,"type":790},{"type":850,"attrs":1035,"content":1036},{"level":858},[1037],{"text":1038,"type":790},"Rest (15 seconds)",{"type":850,"attrs":1040,"content":1041},{"level":852},[1042],{"text":1043,"type":790},"Dynamic Warm-Up (2 minutes)",{"type":850,"attrs":1045,"content":1046},{"level":858},[1047],{"text":1048,"type":790},"Inside Leg Swings (30 seconds)",{"type":863,"content":1050},[1051,1057,1071,1077,1083],{"type":866,"content":1052},[1053],{"type":786,"content":1054},[1055],{"text":1056,"type":790},"Assume a fighting stance, with your right leg in front and left leg in the back, keeping your hands up in a defensive position",{"type":866,"content":1058},[1059,1063],{"type":786,"content":1060},[1061],{"text":1062,"type":790},"Starting with your left leg, perform an inside leg swing as if you were trying to trace a circle",{"type":863,"content":1064},[1065],{"type":866,"content":1066},[1067],{"type":786,"content":1068},[1069],{"text":1070,"type":790},"If you are starting in an orthodox stance, your right leg would be in the back and make the inside circular motion",{"type":866,"content":1072},[1073],{"type":786,"content":1074},[1075],{"text":1076,"type":790},"Come back to center and switch stances",{"type":866,"content":1078},[1079],{"type":786,"content":1080},[1081],{"text":1082,"type":790},"Perform the opposite motion: inside leg swing with the opposite trail leg",{"type":866,"content":1084},[1085],{"type":786,"content":1086},[1087],{"text":1088,"type":790},"Continue for 30 seconds",{"type":850,"attrs":1090,"content":1091},{"level":858},[1092],{"text":1093,"type":790},"Outside Leg Swings (30 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leg",{"type":866,"content":1128},[1129],{"type":786,"content":1130},[1131],{"text":1088,"type":790},{"type":850,"attrs":1133,"content":1134},{"level":858},[1135],{"text":1136,"type":790},"Kickbacks (30 seconds)",{"type":863,"content":1138},[1139,1145,1151,1157,1163,1169,1175],{"type":866,"content":1140},[1141],{"type":786,"content":1142},[1143],{"text":1144,"type":790},"Stand tall with your knees slightly bent",{"type":866,"content":1146},[1147],{"type":786,"content":1148},[1149],{"text":1150,"type":790},"Shift your weight onto your left foot",{"type":866,"content":1152},[1153],{"type":786,"content":1154},[1155],{"text":1156,"type":790},"Kick your right leg back towards the sky while simultaneously reaching down towards the ground with both hands",{"type":866,"content":1158},[1159],{"type":786,"content":1160},[1161],{"text":1162,"type":790},"Return to stand",{"type":866,"content":1164},[1165],{"type":786,"content":1166},[1167],{"text":1168,"type":790},"Shift your weight onto your right foot",{"type":866,"content":1170},[1171],{"type":786,"content":1172},[1173],{"text":1174,"type":790},"Perform a kickback with your left leg",{"type":866,"content":1176},[1177],{"type":786,"content":1178},[1179],{"text":1180,"type":790},"Continue alternating legs for 30 seconds",{"type":850,"attrs":1182,"content":1183},{"level":858},[1184],{"text":1185,"type":790},"Rest (1 minute)",{"type":850,"attrs":1187,"content":1188},{"level":852},[1189,1191],{"text":1190,"type":790},"Round 1: Front Kicks, Front Kick Pulses, Front Kick Holds",{"type":834},{"type":836,"attrs":1193},{"id":838,"body":1194},[1195],{"_uid":1196,"image":1197,"component":1201},"i-4f75d88e-dc4e-4a7b-9580-5fc343b17e2e",{"id":1198,"alt":1199,"name":7,"focus":48,"title":1199,"filename":1200,"copyright":7,"fieldtype":50},3414092,"Flo Master Doing Front Kicks","https://a.storyblok.com/f/115220/1100x1100/2e7b5a7cc3/front_kicks.jpg","content_image",{"type":850,"attrs":1203,"content":1204},{"level":858},[1205],{"text":1206,"type":790},"Front Kicks (Left/Right) (10 reps each)",{"type":863,"content":1208},[1209,1215,1221,1227,1233,1247,1253,1259],{"type":866,"content":1210},[1211],{"type":786,"content":1212},[1213],{"text":1214,"type":790},"Begin by holding onto a chair with your right hand for stability; your left hand will remain raised in a defensive position",{"type":866,"content":1216},[1217],{"type":786,"content":1218},[1219],{"text":1220,"type":790},"While balancing on your right leg, raise your left knee towards your chest, slightly past hip height, to a 90 degree angle",{"type":866,"content":1222},[1223],{"type":786,"content":1224},[1225],{"text":1226,"type":790},"Front kick: Shoot your left foot out forward towards an imaginary target",{"type":866,"content":1228},[1229],{"type":786,"content":1230},[1231],{"text":1232,"type":790},"Hold this straight leg kick position for 2 seconds",{"type":866,"content":1234},[1235,1239],{"type":786,"content":1236},[1237],{"text":1238,"type":790},"Return your knee to a raised position",{"type":863,"content":1240},[1241],{"type":866,"content":1242},[1243],{"type":786,"content":1244},[1245],{"text":1246,"type":790},"Your leg should be at a 90 degree angle",{"type":866,"content":1248},[1249],{"type":786,"content":1250},[1251],{"text":1252,"type":790},"Continue front kicks for a total of 10 repetitions",{"type":866,"content":1254},[1255],{"type":786,"content":1256},[1257],{"text":1258,"type":790},"Rest for 10 seconds",{"type":866,"content":1260},[1261],{"type":786,"content":1262},[1263],{"text":1264,"type":790},"Switch legs and repeat for 10 reps of the right leg",{"type":850,"attrs":1266,"content":1267},{"level":858},[1268],{"text":1038,"type":790},{"type":850,"attrs":1270,"content":1271},{"level":858},[1272],{"text":1273,"type":790},"Front Kick Pulses (Left/Right) (30 seconds)",{"type":863,"content":1275},[1276,1281,1287,1292,1298,1304,1309,1315],{"type":866,"content":1277},[1278],{"type":786,"content":1279},[1280],{"text":1214,"type":790},{"type":866,"content":1282},[1283],{"type":786,"content":1284},[1285],{"text":1286,"type":790},"While balancing on your right leg, raise your left knee slightly past hip height, to a 90 degree angle",{"type":866,"content":1288},[1289],{"type":786,"content":1290},[1291],{"text":1226,"type":790},{"type":866,"content":1293},[1294],{"type":786,"content":1295},[1296],{"text":1297,"type":790},"Hold this position and pulse your straight leg up and down for 30 seconds",{"type":866,"content":1299},[1300],{"type":786,"content":1301},[1302],{"text":1303,"type":790},"Return your leg to the ground",{"type":866,"content":1305},[1306],{"type":786,"content":1307},[1308],{"text":1258,"type":790},{"type":866,"content":1310},[1311],{"type":786,"content":1312},[1313],{"text":1314,"type":790},"Switch legs and perform right front kick, hold, and pulse for 30 seconds",{"type":866,"content":1316},[1317],{"type":786,"content":1318},[1319],{"text":1320,"type":790},"As you get tired, you may find that your leg is slowly dropping; fight hard to try and keep your leg parallel to the ground, and remember to breathe throughout the movement",{"type":850,"attrs":1322,"content":1323},{"level":858},[1324],{"text":1038,"type":790},{"type":850,"attrs":1326,"content":1327},{"level":858},[1328],{"text":1329,"type":790},"Front Kick Holds (Left/Right) (30 seconds each side)",{"type":863,"content":1331},[1332,1338,1343,1349,1355,1361,1366],{"type":866,"content":1333},[1334],{"type":786,"content":1335},[1336],{"text":1337,"type":790},"Begin by holding onto the chair with your right hand for stability; your left hand will remain raised in a defensive position",{"type":866,"content":1339},[1340],{"type":786,"content":1341},[1342],{"text":1286,"type":790},{"type":866,"content":1344},[1345],{"type":786,"content":1346},[1347],{"text":1348,"type":790},"Front kick: Shoot the left foot out towards an imaginary target",{"type":866,"content":1350},[1351],{"type":786,"content":1352},[1353],{"text":1354,"type":790},"Hold your left leg up and straight for 30 seconds",{"type":866,"content":1356},[1357],{"type":786,"content":1358},[1359],{"text":1360,"type":790},"Return your left leg to the ground",{"type":866,"content":1362},[1363],{"type":786,"content":1364},[1365],{"text":1258,"type":790},{"type":866,"content":1367},[1368,1372],{"type":786,"content":1369},[1370],{"text":1371,"type":790},"Switch legs and perform a right front kick and hold for 30 seconds",{"type":863,"content":1373},[1374],{"type":866,"content":1375},[1376],{"type":786,"content":1377},[1378],{"text":1379,"type":790},"Keep breathing and try hard to keep your leg up",{"type":850,"attrs":1381,"content":1382},{"level":858},[1383],{"text":1185,"type":790},{"type":850,"attrs":1385,"content":1386},{"level":852},[1387,1389],{"text":1388,"type":790},"Round 2: Roundhouse Kicks, Roundhouse Kick Pulses, Roundhouse Kick Holds",{"type":834},{"type":836,"attrs":1391},{"id":838,"body":1392},[1393],{"_uid":1394,"image":1395,"component":1201},"i-0260295f-b906-4268-9c84-b5552b16597c",{"id":1396,"alt":1397,"name":7,"focus":48,"title":1397,"filename":1398,"copyright":7,"fieldtype":50},3414093,"Flo Master Doing Roundhouse Kicks","https://a.storyblok.com/f/115220/1100x1100/9eb204aa4f/roundhouse_kicks.jpg",{"type":850,"attrs":1400,"content":1401},{"level":858},[1402],{"text":1403,"type":790},"Roundhouse Kicks (Left/Right) (10 reps each side)",{"type":863,"content":1405},[1406,1412,1418,1424,1430,1444,1450,1456,1462,1467],{"type":866,"content":1407},[1408],{"type":786,"content":1409},[1410],{"text":1411,"type":790},"Position the chair to the right side of your body",{"type":866,"content":1413},[1414],{"type":786,"content":1415},[1416],{"text":1417,"type":790},"Hold onto the chair with your right hand for stability; your left hand will remain raised in a defensive position",{"type":866,"content":1419},[1420],{"type":786,"content":1421},[1422],{"text":1423,"type":790},"While balancing on your right leg, slightly lean towards the chair",{"type":866,"content":1425},[1426],{"type":786,"content":1427},[1428],{"text":1429,"type":790},"Your upper body should now be angled towards the chair at a 45 degree angle",{"type":866,"content":1431},[1432,1436],{"type":786,"content":1433},[1434],{"text":1435,"type":790},"From here, raise your left thigh up to parallel, with your knee at a 90 degree angle and your left foot trying to touch your glutes",{"type":863,"content":1437},[1438],{"type":866,"content":1439},[1440],{"type":786,"content":1441},[1442],{"text":1443,"type":790},"This will be the starting position for this movement",{"type":866,"content":1445},[1446],{"type":786,"content":1447},[1448],{"text":1449,"type":790},"From here, shoot your left foot out, pointing your toes towards a target in front of you",{"type":866,"content":1451},[1452],{"type":786,"content":1453},[1454],{"text":1455,"type":790},"Hold your left leg up and straight for 2 seconds",{"type":866,"content":1457},[1458],{"type":786,"content":1459},[1460],{"text":1461,"type":790},"Continue for a total of 10 reps",{"type":866,"content":1463},[1464],{"type":786,"content":1465},[1466],{"text":1258,"type":790},{"type":866,"content":1468},[1469],{"type":786,"content":1470},[1471],{"text":1472,"type":790},"Switch legs and repeat for 10 repetitions with your right leg",{"type":850,"attrs":1474,"content":1475},{"level":858},[1476],{"text":1038,"type":790},{"type":850,"attrs":1478,"content":1479},{"level":858},[1480],{"text":1481,"type":790},"Roundhouse Kicks Pulses (Left/Right) (30 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legs and kick and pulse with your right leg for 30 seconds",{"type":850,"attrs":1545,"content":1546},{"level":858},[1547],{"text":1038,"type":790},{"type":850,"attrs":1549,"content":1550},{"level":858},[1551],{"text":1552,"type":790},"Roundhouse Kicks Holds (Left/Right) (30 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legs and kick and hold your right leg for 30 seconds",{"type":866,"content":1616},[1617],{"type":786,"content":1618},[1619],{"text":1620,"type":790},"Keep that leg up and keep breathing, YOU GOT THIS!",{"type":850,"attrs":1622,"content":1623},{"level":858},[1624],{"text":1185,"type":790},{"type":850,"attrs":1626,"content":1627},{"level":852},[1628,1630],{"text":1629,"type":790},"Round 3: Side Kicks, Side Kick Pulses, Side Kick Holds",{"type":834},{"type":836,"attrs":1632},{"id":838,"body":1633},[1634],{"_uid":1635,"image":1636,"component":1201},"i-faab6f8b-41e9-4bb0-8160-1c33922d5be4",{"id":1637,"alt":1638,"name":7,"focus":48,"title":1638,"filename":1639,"copyright":7,"fieldtype":50},3414094,"Flo Master Doing Side Kicks","https://a.storyblok.com/f/115220/1100x1100/d72e301248/side_kicks.jpg",{"type":850,"attrs":1641,"content":1642},{"level":858},[1643],{"text":1644,"type":790},"Side Kicks (Left/Right) (10 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chamber out, or shoot-out, your left foot perpendicular to your body, toes down and parallel to the floor towards a target directly to your left",{"type":866,"content":1690},[1691],{"type":786,"content":1692},[1693],{"text":1455,"type":790},{"type":866,"content":1695},[1696],{"type":786,"content":1697},[1698],{"text":1699,"type":790},"Return to starting position",{"type":866,"content":1701},[1702],{"type":786,"content":1703},[1704],{"text":1705,"type":790},"Repeat for 10 total reps",{"type":866,"content":1707},[1708],{"type":786,"content":1709},[1710],{"text":1711,"type":790},"Return your left leg to the starting position before returning your foot to the ground",{"type":866,"content":1713},[1714],{"type":786,"content":1715},[1716],{"text":1258,"type":790},{"type":866,"content":1718},[1719],{"type":786,"content":1720},[1721],{"text":1722,"type":790},"Switch legs and repeat for 10 repetitions with the right leg",{"type":850,"attrs":1724,"content":1725},{"level":858},[1726],{"text":1038,"type":790},{"type":850,"attrs":1728,"content":1729},{"level":858},[1730],{"text":1731,"type":790},"Side Kick Pulses (30 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chest",{"type":866,"content":1980},[1981],{"type":786,"content":1982},[1983],{"text":1984,"type":790},"Place your right arm on the ground for stability and hold your right leg with your left arm",{"type":866,"content":1986},[1987],{"type":786,"content":1988},[1989],{"text":1948,"type":790},{"type":866,"content":1991},[1992],{"type":786,"content":1993},[1994],{"text":1995,"type":790},"Return to a seated sitting position",{"type":866,"content":1997},[1998],{"type":786,"content":1999},[2000],{"text":2001,"type":790},"Switch legs and hold the stretch for 15 seconds",{"type":866,"content":2003},[2004],{"type":786,"content":2005},[2006],{"text":1699,"type":790},{"type":850,"attrs":2008,"content":2009},{"level":858},[2010],{"text":2011,"type":790},"Butterfly Stretch",{"type":863,"content":2013},[2014,2020,2026,2032,2038],{"type":866,"content":2015},[2016],{"type":786,"content":2017},[2018],{"text":2019,"type":790},"Remain seated on the floor and bend your legs so the soles of your feet are touching each other",{"type":866,"content":2021},[2022],{"type":786,"content":2023},[2024],{"text":2025,"type":790},"Draw your feet back towards your body as far as you can",{"type":866,"content":2027},[2028],{"type":786,"content":2029},[2030],{"text":2031,"type":790},"Keeping your back up and straight, gently bounce your knees up in down for 10 seconds",{"type":866,"content":2033},[2034],{"type":786,"content":2035},[2036],{"text":2037,"type":790},"From there, gently push down on your left knee for 5 seconds",{"type":866,"content":2039},[2040],{"type":786,"content":2041},[2042],{"text":2043,"type":790},"Switch and gently push down on your right knee for 5 seconds",{"type":850,"attrs":2045,"content":2046},{"level":852},[2047],{"text":2048,"type":790},"Bonus Challenge For Intermediate & Advanced Levels",{"type":850,"attrs":2050,"content":2051},{"level":858},[2052],{"text":2053,"type":790},"Intermediate",{"type":786,"content":2055},[2056],{"text":2057,"type":790},"During each round, as you move from the kick repetitions, to the pulses, to the holds, instead of resting for 10 seconds and switching legs, perform all kicks on your left leg first before switching to your right leg. You can do mini 2-second shake-outs between each kick style.",{"type":850,"attrs":2059,"content":2060},{"level":858},[2061],{"text":2062,"type":790},"Advanced",{"type":786,"content":2064},[2065],{"text":2066,"type":790},"Same format as the intermediate, but without any rest at all. Go from kick repetitions, to pulses, to holds with zero rest or shake-outs, and NO putting your leg down on the ground!",{"type":786,"content":2068},[2069],{"text":2070,"type":790},"There you have it, FightCamp Trainer Flo Master’s Kickboxing workout designed to do some leg torchin’, hip strengthening, and iron-leg making all at home! These exercises will help you improve your kicking strength and flexibility, not just for kickboxing but also for taekwondo and other martial arts. Try incorporating this leg day routine into your training split at least once a week--any more and you won't be walking straight the next day!",{"type":786,"content":2072},[2073,2075,2079,2086,2088,2092,2099,2101,2105,2112,2114,2118,2125,2129],{"text":2074,"type":790},"If you enjoyed these exercises and want to see what else Flo Master and the FightCamp Trainers have in store, check out our other ",{"text":792,"type":790,"marks":2076},[2077],{"type":795,"attrs":2078},{"class":7},{"text":2080,"type":790,"marks":2081},"YouTube videos",[2082],{"type":800,"attrs":2083},{"href":2084,"uuid":48,"anchor":48,"custom":2085,"target":804,"linktype":48},"https://bit.ly/3oYefXf",{},{"text":2087,"type":790},",",{"text":806,"type":790,"marks":2089},[2090],{"type":795,"attrs":2091},{"class":7},{"text":2093,"type":790,"marks":2094},"blog articles",[2095],{"type":800,"attrs":2096},{"href":2097,"uuid":48,"anchor":48,"custom":2098,"target":804,"linktype":48},"https://blog.joinfightcamp.com/",{},{"text":2100,"type":790},", and workouts on the ",{"text":792,"type":790,"marks":2102},[2103],{"type":795,"attrs":2104},{"class":7},{"text":2106,"type":790,"marks":2107},"App",[2108],{"type":800,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"custom":2111,"target":804,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2113,"type":790},". 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This leg day routine comes complete with a warm-up and a cool down.",{"id":2192,"alt":657,"name":7,"focus":48,"title":657,"filename":2193,"copyright":7,"fieldtype":50},3414088,"https://a.storyblok.com/f/115220/2400x990/5892f69b5d/kickboxing-workout-for-kicking-power-flexibility.jpg","Follow Flo Master’s 3 round kickboxing workout for flexibility and kicking. This leg day routine comes complete with two types of warm-ups and a cool down.",[],[],"kickboxing-workout-for-kicking-power-flexibility","blogs/kickboxing-workout-for-kicking-power-flexibility",[],60887917,"3469940f-ef52-4743-80d2-dc4252c79848","2021-10-08T02:57:00.000Z",[],["Reactive",2205],[2206,2387,2673,2825,3001,3221],{"name":2207,"created_at":2208,"published_at":2209,"updated_at":2210,"id":2211,"uuid":2212,"content":2213,"slug":2378,"full_slug":2379,"sort_by_date":48,"position":2380,"tag_list":2381,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2383,"first_published_at":2384,"release_id":48,"lang":60,"path":2385,"alternates":2386,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2214,"faqs":2215,"title":2207,"topic":2232,"author":2247,"content":2248,"category":2360,"schedule":2368,"component":2186,"meta_info":2369,"cover_image":2373,"description":2376,"contributors":2377},"af46e437-bfbd-4a28-91a2-df5259454628",[2216,2220,2224,2228],{"_uid":2217,"answer":2218,"question":2219,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2221,"answer":2222,"question":2223,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2233,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2245,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2234,"component":39,"meta_info":2242,"block_image":2243,"cover_image":2244,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2235,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2240,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2236,"component":118,"meta_info":2237,"meta_title":7,"block_image":2238,"cover_image":2239,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":783,"content":2249},[2250,2263,2268,2272,2277,2281,2295,2300,2313,2318,2322,2335,2339,2344,2356],{"type":786,"content":2251},[2252,2254,2261],{"text":2253,"type":790},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2255,"type":790,"marks":2256},"Strength training",[2257],{"type":800,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"custom":2260,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2262,"type":790}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":850,"attrs":2264,"content":2265},{"level":852},[2266],{"text":2267,"type":790},"Why do Boxers Train Their Neck?",{"type":786,"content":2269},[2270],{"text":2271,"type":790},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":850,"attrs":2273,"content":2274},{"level":852},[2275],{"text":2276,"type":790},"How do Boxers Strength Train Their Neck?",{"type":786,"content":2278},[2279],{"text":2280,"type":790},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":863,"content":2282},[2283,2289],{"type":866,"content":2284},[2285],{"type":786,"content":2286},[2287],{"text":2288,"type":790},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":866,"content":2290},[2291],{"type":786,"content":2292},[2293],{"text":2294,"type":790},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":850,"attrs":2296,"content":2297},{"level":852},[2298],{"text":2299,"type":790},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":786,"content":2301},[2302,2304,2311],{"text":2303,"type":790},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2305,"type":790,"marks":2306},"injury",[2307],{"type":800,"attrs":2308},{"href":2309,"uuid":48,"anchor":48,"custom":2310,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2312,"type":790}," occurring.",{"type":850,"attrs":2314,"content":2315},{"level":852},[2316],{"text":2317,"type":790},"How Often Should Boxers Train Their Neck?",{"type":786,"content":2319},[2320],{"text":2321,"type":790},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":836,"attrs":2323},{"id":2324,"body":2325},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2326],{"_uid":2327,"text":2328,"image":2329,"author":2333,"component":2334},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2330,"alt":2331,"name":7,"focus":7,"title":2331,"filename":2332,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":786,"content":2336},[2337],{"text":2338,"type":790},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":850,"attrs":2340,"content":2341},{"level":852},[2342],{"text":2343,"type":790},"Train Like a Fighter",{"type":786,"content":2345},[2346,2348,2354],{"text":2347,"type":790},"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":2119,"type":790,"marks":2349},[2350],{"type":800,"attrs":2351},{"href":2352,"uuid":48,"anchor":48,"custom":2353,"target":804,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":2355,"type":790}," 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":786,"content":2357},[2358],{"text":2359,"type":790},"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":2361,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2366,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2367,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2362,"component":118,"meta_info":2363,"meta_title":7,"block_image":2364,"cover_image":2365,"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":2370,"title":2371,"plugin":43,"description":2372},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2374,"alt":2331,"name":7,"focus":7,"title":2331,"filename":2375,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[2382],"featured","22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z","training/{{story.slug}}",[],{"name":2388,"created_at":2389,"published_at":2390,"updated_at":2391,"id":2392,"uuid":2393,"content":2394,"slug":2666,"full_slug":2667,"sort_by_date":48,"position":2668,"tag_list":2669,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2670,"first_published_at":2671,"release_id":48,"lang":60,"path":2385,"alternates":2672,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2395,"faqs":2396,"title":2388,"topic":2413,"author":2247,"content":2428,"category":2647,"schedule":2655,"component":2186,"meta_info":2656,"cover_image":2660,"description":2664,"contributors":2665},"0970fa5a-5687-49ba-9c33-b7285372264c",[2397,2401,2405,2409],{"_uid":2398,"answer":2399,"question":2400,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2402,"answer":2403,"question":2404,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2406,"answer":2407,"question":2408,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2410,"answer":2411,"question":2412,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2414,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2426,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2415,"component":39,"meta_info":2423,"block_image":2424,"cover_image":2425,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2416,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2421,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2422,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2417,"component":118,"meta_info":2418,"meta_title":7,"block_image":2419,"cover_image":2420,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":783,"content":2429},[2430,2435,2455,2460,2465,2469,2501,2505,2510,2520,2540,2544,2549,2553,2579,2583,2609,2613,2618,2630,2634,2644],{"type":850,"attrs":2431,"content":2432},{"level":852},[2433],{"text":2434,"type":790},"How to Get Better Head Movement in Boxing",{"type":786,"content":2436},[2437,2439,2446,2448,2453],{"text":2438,"type":790},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2440,"type":790,"marks":2441},"movements",[2442],{"type":800,"attrs":2443},{"href":2444,"uuid":48,"anchor":48,"custom":2445,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2447,"type":790}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2449,"type":790,"marks":2450},"employ",[2451],{"type":2452},"italic",{"text":2454,"type":790}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":850,"attrs":2456,"content":2457},{"level":852},[2458],{"text":2459,"type":790},"3 Boxing Head Movement Drills",{"type":850,"attrs":2461,"content":2462},{"level":858},[2463],{"text":2464,"type":790},"The 5 Point Pivot Drill",{"type":786,"content":2466},[2467],{"text":2468,"type":790},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":863,"content":2470},[2471,2477,2483,2489,2495],{"type":866,"content":2472},[2473],{"type":786,"content":2474},[2475],{"text":2476,"type":790},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":866,"content":2478},[2479],{"type":786,"content":2480},[2481],{"text":2482,"type":790},"Weave under to the other side (to avoid hooks)",{"type":866,"content":2484},[2485],{"type":786,"content":2486},[2487],{"text":2488,"type":790},"Pull back/sway (good for avoiding uppercuts)",{"type":866,"content":2490},[2491],{"type":786,"content":2492},[2493],{"text":2494,"type":790},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":866,"content":2496},[2497],{"type":786,"content":2498},[2499],{"text":2500,"type":790},"Throw a punch (it's important that defense and offense are fluid) ",{"type":786,"content":2502},[2503],{"text":2504,"type":790},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":850,"attrs":2506,"content":2507},{"level":858},[2508],{"text":2509,"type":790},"Frame and Shoot Drill",{"type":786,"content":2511},[2512,2514,2518],{"text":2513,"type":790},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2515,"type":790,"marks":2516},"will",[2517],{"type":2452},{"text":2519,"type":790}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":863,"content":2521},[2522,2528,2534],{"type":866,"content":2523},[2524],{"type":786,"content":2525},[2526],{"text":2527,"type":790},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":866,"content":2529},[2530],{"type":786,"content":2531},[2532],{"text":2533,"type":790},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":866,"content":2535},[2536],{"type":786,"content":2537},[2538],{"text":2539,"type":790},"Once you know what feels best, throw a punch from that position. ",{"type":786,"content":2541},[2542],{"text":2543,"type":790},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":850,"attrs":2545,"content":2546},{"level":858},[2547],{"text":2548,"type":790},"The Line Drill",{"type":786,"content":2550},[2551],{"text":2552,"type":790},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":863,"content":2554},[2555,2561,2567,2573],{"type":866,"content":2556},[2557],{"type":786,"content":2558},[2559],{"text":2560,"type":790},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":866,"content":2562},[2563],{"type":786,"content":2564},[2565],{"text":2566,"type":790}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":866,"content":2568},[2569],{"type":786,"content":2570},[2571],{"text":2572,"type":790},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":866,"content":2574},[2575],{"type":786,"content":2576},[2577],{"text":2578,"type":790},"Repeat step 1",{"type":786,"content":2580},[2581],{"text":2582,"type":790},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":863,"content":2584},[2585,2591,2597,2603],{"type":866,"content":2586},[2587],{"type":786,"content":2588},[2589],{"text":2590,"type":790},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":866,"content":2592},[2593],{"type":786,"content":2594},[2595],{"text":2596,"type":790},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":866,"content":2598},[2599],{"type":786,"content":2600},[2601],{"text":2602,"type":790},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":866,"content":2604},[2605],{"type":786,"content":2606},[2607],{"text":2608,"type":790},"Return to neutral and repeat the sequence",{"type":786,"content":2610},[2611],{"text":2612,"type":790},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":850,"attrs":2614,"content":2615},{"level":852},[2616],{"text":2617,"type":790},"Keep Your Head Moving",{"type":786,"content":2619},[2620,2622,2628],{"text":2621,"type":790},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2440,"type":790,"marks":2623},[2624],{"type":800,"attrs":2625},{"href":2626,"uuid":48,"anchor":48,"custom":2627,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2629,"type":790}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":850,"attrs":2631,"content":2632},{"level":852},[2633],{"text":2343,"type":790},{"type":786,"content":2635},[2636,2637,2642],{"text":2347,"type":790},{"text":2119,"type":790,"marks":2638},[2639],{"type":800,"attrs":2640},{"href":2352,"uuid":48,"anchor":48,"custom":2641,"target":804,"linktype":13},{},{"text":2643,"type":790}," 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":786,"content":2645},[2646],{"text":2359,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2648,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2653,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2654,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2649,"component":118,"meta_info":2650,"meta_title":7,"block_image":2651,"cover_image":2652,"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":2657,"title":2658,"plugin":43,"description":2659},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2661,"alt":2662,"name":7,"focus":7,"title":2662,"filename":2663,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[2382],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2674,"created_at":2675,"published_at":2676,"updated_at":2677,"id":2678,"uuid":2679,"content":2680,"slug":2819,"full_slug":2820,"sort_by_date":48,"position":2821,"tag_list":2822,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2823,"first_published_at":2676,"release_id":48,"lang":60,"path":2385,"alternates":2824,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2681,"faqs":2682,"title":2674,"topic":2699,"author":2247,"content":2714,"category":2803,"schedule":2811,"component":2186,"meta_info":2812,"cover_image":2815,"description":2814,"contributors":2818},"96d7fcda-e3db-4f35-935d-fd195032b834",[2683,2687,2691,2695],{"_uid":2684,"answer":2685,"question":2686,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2688,"answer":2689,"question":2690,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2692,"answer":2693,"question":2694,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2696,"answer":2697,"question":2698,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2700,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2701,"component":39,"meta_info":2709,"block_image":2710,"cover_image":2711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2703,"component":118,"meta_info":2704,"meta_title":7,"block_image":2705,"cover_image":2706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":783,"content":2715},[2716,2738,2743,2746,2751,2754,2759,2781,2786,2790,2799],{"type":786,"content":2717},[2718,2720,2727,2729,2736],{"text":2719,"type":790},"Boxing is a sport about ",{"text":2721,"type":790,"marks":2722},"range",[2723],{"type":800,"attrs":2724},{"href":2725,"uuid":48,"anchor":48,"custom":2726,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2728,"type":790}," and ",{"text":2730,"type":790,"marks":2731},"distance",[2732],{"type":800,"attrs":2733},{"href":2734,"uuid":48,"anchor":48,"custom":2735,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2737,"type":790},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":850,"attrs":2739,"content":2740},{"level":852},[2741],{"text":2742,"type":790},"Step Behind The Jab",{"type":786,"content":2744},[2745],{"text":2689,"type":790},{"type":850,"attrs":2747,"content":2748},{"level":852},[2749],{"text":2750,"type":790},"Front Foot Defense",{"type":786,"content":2752},[2753],{"text":2693,"type":790},{"type":850,"attrs":2755,"content":2756},{"level":852},[2757],{"text":2758,"type":790},"Cutting Off The Ring",{"type":786,"content":2760},[2761,2763,2770,2772,2779],{"text":2762,"type":790},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2764,"type":790,"marks":2765},"outside fighter",[2766],{"type":800,"attrs":2767},{"href":2768,"uuid":48,"anchor":48,"custom":2769,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2771,"type":790},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2773,"type":790,"marks":2774},"jab",[2775],{"type":800,"attrs":2776},{"href":2777,"uuid":48,"anchor":48,"custom":2778,"target":804,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2780,"type":790}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":850,"attrs":2782,"content":2783},{"level":852},[2784],{"text":2785,"type":790},"The Takeaway",{"type":786,"content":2787},[2788],{"text":2789,"type":790},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":786,"content":2791},[2792,2793,2798],{"text":2347,"type":790},{"text":2119,"type":790,"marks":2794},[2795],{"type":800,"attrs":2796},{"href":2352,"uuid":48,"anchor":48,"custom":2797,"target":804,"linktype":13},{},{"text":2643,"type":790},{"type":786,"content":2800},[2801],{"text":2802,"type":790},"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":2804,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2809,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2810,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2805,"component":118,"meta_info":2806,"meta_title":7,"block_image":2807,"cover_image":2808,"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},[],[],"2022-09-10 00:00",{"_uid":2813,"title":2674,"plugin":43,"description":2814},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2816,"alt":2674,"name":7,"focus":48,"title":2674,"filename":2817,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[2382],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2826,"created_at":2827,"published_at":2828,"updated_at":2829,"id":2830,"uuid":2831,"content":2832,"slug":2995,"full_slug":2996,"sort_by_date":48,"position":2997,"tag_list":2998,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":2999,"first_published_at":2828,"release_id":48,"lang":60,"path":2385,"alternates":3000,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2833,"faqs":2834,"title":2826,"topic":2843,"author":2247,"content":2858,"category":2976,"schedule":2984,"component":2186,"meta_info":2985,"cover_image":2989,"description":2993,"contributors":2994},"c6387572-343f-40bf-8172-852035367c90",[2835,2839],{"_uid":2836,"answer":2837,"question":2838,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2840,"answer":2841,"question":2842,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2844,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2856,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2857,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2845,"component":39,"meta_info":2853,"block_image":2854,"cover_image":2855,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2846,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2851,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2852,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2847,"component":118,"meta_info":2848,"meta_title":7,"block_image":2849,"cover_image":2850,"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":783,"content":2859},[2860,2865,2868,2873,2878,2882,2887,2891,2896,2909,2914,2927,2932,2936,2941,2951,2956,2960,2964,2973],{"type":850,"attrs":2861,"content":2862},{"level":852},[2863],{"text":2864,"type":790},"Boxing Gym Culture",{"type":786,"content":2866},[2867],{"text":2841,"type":790},{"type":850,"attrs":2869,"content":2870},{"level":852},[2871],{"text":2872,"type":790},"What Are the Basic Boxing Gym Rules? ",{"type":850,"attrs":2874,"content":2875},{"level":858},[2876],{"text":2877,"type":790},"Yes Coach, No Coach",{"type":786,"content":2879},[2880],{"text":2881,"type":790},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":850,"attrs":2883,"content":2884},{"level":858},[2885],{"text":2886,"type":790},"Sharing is Caring",{"type":786,"content":2888},[2889],{"text":2890,"type":790},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":850,"attrs":2892,"content":2893},{"level":858},[2894],{"text":2895,"type":790},"Keep it Clean",{"type":786,"content":2897},[2898,2900,2907],{"text":2899,"type":790},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2901,"type":790,"marks":2902},"clean it off.",[2903],{"type":800,"attrs":2904},{"href":2905,"uuid":48,"anchor":48,"custom":2906,"target":804,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2908,"type":790}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":850,"attrs":2910,"content":2911},{"level":858},[2912],{"text":2913,"type":790},"No Killers in Sparring",{"type":786,"content":2915},[2916,2918,2925],{"text":2917,"type":790},"In most boxing gym workouts you will find yourself ",{"text":2919,"type":790,"marks":2920},"sparring",[2921],{"type":800,"attrs":2922},{"href":2923,"uuid":48,"anchor":48,"custom":2924,"target":804,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2926,"type":790},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":850,"attrs":2928,"content":2929},{"level":858},[2930],{"text":2931,"type":790},"Don’t Dump Your Weights",{"type":786,"content":2933},[2934],{"text":2935,"type":790},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":850,"attrs":2937,"content":2938},{"level":858},[2939],{"text":2940,"type":790},"Leave the Weightcut Fighter Alone",{"type":786,"content":2942},[2943,2945,2949],{"text":2944,"type":790},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2946,"type":790,"marks":2947},"leave them alone.",[2948],{"type":2452},{"text":2950,"type":790}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":850,"attrs":2952,"content":2953},{"level":858},[2954],{"text":2955,"type":790},"The Golden Rule",{"type":786,"content":2957},[2958],{"text":2959,"type":790},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":850,"attrs":2961,"content":2962},{"level":852},[2963],{"text":2343,"type":790},{"type":786,"content":2965},[2966,2967,2972],{"text":2347,"type":790},{"text":2119,"type":790,"marks":2968},[2969],{"type":800,"attrs":2970},{"href":2352,"uuid":48,"anchor":48,"custom":2971,"target":804,"linktype":13},{},{"text":2355,"type":790},{"type":786,"content":2974},[2975],{"text":2359,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2977,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2982,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2983,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2978,"component":118,"meta_info":2979,"meta_title":7,"block_image":2980,"cover_image":2981,"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},[],[],"2023-01-25 00:00",{"_uid":2986,"title":2987,"plugin":43,"description":2988},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2990,"alt":2991,"name":7,"focus":7,"title":2991,"filename":2992,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[2382],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":3002,"created_at":3003,"published_at":3004,"updated_at":3005,"id":3006,"uuid":3007,"content":3008,"slug":3215,"full_slug":3216,"sort_by_date":48,"position":3217,"tag_list":3218,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":3219,"first_published_at":3004,"release_id":48,"lang":60,"path":2385,"alternates":3220,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":3009,"faqs":3010,"title":3002,"topic":3027,"author":3042,"content":3043,"category":3196,"schedule":3204,"component":2186,"meta_info":3205,"cover_image":3209,"description":3213,"contributors":3214},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[3011,3015,3019,3023],{"_uid":3012,"answer":3013,"question":3014,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":3016,"answer":3017,"question":3018,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":3020,"answer":3021,"question":3022,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":3024,"answer":3025,"question":3026,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3028,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3040,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3029,"component":39,"meta_info":3037,"block_image":3038,"cover_image":3039,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3030,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3035,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3036,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3031,"component":118,"meta_info":3032,"meta_title":7,"block_image":3033,"cover_image":3034,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":783,"content":3044},[3045,3049,3064,3068,3073,3076,3081,3086,3090,3095,3099,3104,3108,3113,3117,3122,3136,3140,3144,3148,3152,3157,3161,3175,3179,3183,3193],{"type":786,"content":3046},[3047],{"text":3048,"type":790},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":786,"content":3050},[3051,3053,3062],{"text":3052,"type":790},"Running for boxers is a critical element of ",{"text":3054,"type":790,"marks":3055},"roadwork drills",[3056,3060],{"type":800,"attrs":3057},{"href":3058,"uuid":48,"anchor":48,"custom":3059,"target":804,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":3061},"underline",{"text":3063,"type":790}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":786,"content":3065},[3066],{"text":3067,"type":790},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":850,"attrs":3069,"content":3070},{"level":852},[3071],{"text":3072,"type":790},"Is Running Good for Boxing?",{"type":786,"content":3074},[3075],{"text":3013,"type":790},{"type":850,"attrs":3077,"content":3078},{"level":852},[3079],{"text":3080,"type":790},"Benefits of Running for Boxers",{"type":850,"attrs":3082,"content":3083},{"level":858},[3084],{"text":3085,"type":790},"Builds Endurance & Stamina",{"type":786,"content":3087},[3088],{"text":3089,"type":790},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":850,"attrs":3091,"content":3092},{"level":858},[3093],{"text":3094,"type":790},"Improves Cardiovascular System",{"type":786,"content":3096},[3097],{"text":3098,"type":790},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":850,"attrs":3100,"content":3101},{"level":858},[3102],{"text":3103,"type":790},"Strengthens Lower Body",{"type":786,"content":3105},[3106],{"text":3107,"type":790},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":850,"attrs":3109,"content":3110},{"level":858},[3111],{"text":3112,"type":790},"Teaches Discipline",{"type":786,"content":3114},[3115],{"text":3116,"type":790},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":850,"attrs":3118,"content":3119},{"level":858},[3120],{"text":3121,"type":790},"Enhances Mental Clarity",{"type":786,"content":3123},[3124,3126,3134],{"text":3125,"type":790},"Much like boxing, running can be a form of ",{"text":3127,"type":790,"marks":3128},"meditative movement",[3129,3133],{"type":800,"attrs":3130},{"href":3131,"uuid":48,"anchor":48,"custom":3132,"target":804,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":3061},{"text":3135,"type":790}," that clears your head and focuses your mind.",{"type":850,"attrs":3137,"content":3138},{"level":852},[3139],{"text":3022,"type":790},{"type":786,"content":3141},[3142],{"text":3143,"type":790},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":786,"content":3145},[3146],{"text":3147,"type":790},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":786,"content":3149},[3150],{"text":3151,"type":790},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":850,"attrs":3153,"content":3154},{"level":852},[3155],{"text":3156,"type":790},"How Long Should I Be Running for Boxing?",{"type":786,"content":3158},[3159],{"text":3160,"type":790},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":786,"content":3162},[3163,3165,3173],{"text":3164,"type":790},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":3166,"type":790,"marks":3167},"10 minutes of running",[3168,3172],{"type":800,"attrs":3169},{"href":3170,"uuid":48,"anchor":48,"custom":3171,"target":804,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":3061},{"text":3174,"type":790}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":786,"content":3176},[3177],{"text":3178,"type":790},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":850,"attrs":3180,"content":3181},{"level":852},[3182],{"text":2343,"type":790},{"type":786,"content":3184},[3185,3186,3192],{"text":2347,"type":790},{"text":2119,"type":790,"marks":3187},[3188,3191],{"type":800,"attrs":3189},{"href":2352,"uuid":48,"anchor":48,"custom":3190,"target":804,"linktype":13},{},{"type":3061},{"text":2355,"type":790},{"type":786,"content":3194},[3195],{"text":2802,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3197,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3202,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3203,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3198,"component":118,"meta_info":3199,"meta_title":7,"block_image":3200,"cover_image":3201,"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":3206,"title":3207,"plugin":43,"description":3208},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":3210,"alt":3211,"name":7,"focus":7,"title":3211,"filename":3212,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[2382],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":3222,"created_at":3223,"published_at":3224,"updated_at":3225,"id":3226,"uuid":3227,"content":3228,"slug":3561,"full_slug":3562,"sort_by_date":48,"position":3563,"tag_list":3564,"is_startpage":9,"parent_id":2200,"meta_data":48,"group_id":3565,"first_published_at":3566,"release_id":48,"lang":60,"path":2385,"alternates":3567,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":3229,"faqs":3230,"title":3222,"topic":3243,"author":3258,"content":3259,"category":3542,"schedule":3550,"component":2186,"meta_info":3551,"cover_image":3555,"description":3559,"contributors":3560},"96feb388-d990-4f15-a1d8-bbd61d760f28",[3231,3235,3239],{"_uid":3232,"answer":3233,"question":3234,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":3236,"answer":3237,"question":3238,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":3240,"answer":3241,"question":3242,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":3244,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":3256,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":3257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":3245,"component":39,"meta_info":3253,"block_image":3254,"cover_image":3255,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3246,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3251,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3252,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3247,"component":118,"meta_info":3248,"meta_title":7,"block_image":3249,"cover_image":3250,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":783,"content":3260},[3261,3275,3279,3291,3296,3301,3331,3336,3363,3368,3390,3395,3417,3422,3444,3449,3476,3481,3497,3501,3525,3529,3539],{"type":786,"content":3262},[3263,3265,3273],{"text":3264,"type":790},"Post-workout ",{"text":3266,"type":790,"marks":3267},"stretches",[3268,3272],{"type":800,"attrs":3269},{"href":3270,"uuid":48,"anchor":48,"custom":3271,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":3061},{"text":3274,"type":790}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":850,"attrs":3276,"content":3277},{"level":852},[3278],{"text":3234,"type":790},{"type":786,"content":3280},[3281,3289],{"text":3282,"type":790,"marks":3283},"Research",[3284,3288],{"type":800,"attrs":3285},{"href":3286,"uuid":48,"anchor":48,"custom":3287,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":3061},{"text":3290,"type":790}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":850,"attrs":3292,"content":3293},{"level":852},[3294],{"text":3295,"type":790},"7 Stretches to Help You Recover Post-Workout",{"type":850,"attrs":3297,"content":3298},{"level":858},[3299],{"text":3300,"type":790},"Shoulder Flossing",{"type":3302,"attrs":3303,"content":3306},"ordered_list",{"order":3304},{"order":3305},1,[3307,3313,3319,3325],{"type":866,"content":3308},[3309],{"type":786,"content":3310},[3311],{"text":3312,"type":790},"Start in a standing position.",{"type":866,"content":3314},[3315],{"type":786,"content":3316},[3317],{"text":3318,"type":790},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":866,"content":3320},[3321],{"type":786,"content":3322},[3323],{"text":3324,"type":790},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":866,"content":3326},[3327],{"type":786,"content":3328},[3329],{"text":3330,"type":790},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":850,"attrs":3332,"content":3333},{"level":858},[3334],{"text":3335,"type":790},"World's Greatest Stretch ",{"type":3302,"attrs":3337,"content":3338},{"order":3305},[3339,3345,3351,3357],{"type":866,"content":3340},[3341],{"type":786,"content":3342},[3343],{"text":3344,"type":790},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":866,"content":3346},[3347],{"type":786,"content":3348},[3349],{"text":3350,"type":790},"Next to the left hand, raise the left hand to the sky. ",{"type":866,"content":3352},[3353],{"type":786,"content":3354},[3355],{"text":3356,"type":790},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":866,"content":3358},[3359],{"type":786,"content":3360},[3361],{"text":3362,"type":790},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":850,"attrs":3364,"content":3365},{"level":858},[3366],{"text":3367,"type":790},"Kneeling Quad/Hip Flexor Stretch",{"type":3302,"attrs":3369,"content":3371},{"order":3370},{"order":3305},[3372,3378,3384],{"type":866,"content":3373},[3374],{"type":786,"content":3375},[3376],{"text":3377,"type":790},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":866,"content":3379},[3380],{"type":786,"content":3381},[3382],{"text":3383,"type":790},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":866,"content":3385},[3386],{"type":786,"content":3387},[3388],{"text":3389,"type":790},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":850,"attrs":3391,"content":3392},{"level":858},[3393],{"text":3394,"type":790},"Cat/Cow",{"type":3302,"attrs":3396,"content":3398},{"order":3397},{"order":3305},[3399,3405,3411],{"type":866,"content":3400},[3401],{"type":786,"content":3402},[3403],{"text":3404,"type":790},"Start on all fours, neutral spine. ",{"type":866,"content":3406},[3407],{"type":786,"content":3408},[3409],{"text":3410,"type":790},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":866,"content":3412},[3413],{"type":786,"content":3414},[3415],{"text":3416,"type":790},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":850,"attrs":3418,"content":3419},{"level":858},[3420],{"text":3421,"type":790},"Thread the Needle",{"type":3302,"attrs":3423,"content":3425},{"order":3424},{"order":3305},[3426,3432,3438],{"type":866,"content":3427},[3428],{"type":786,"content":3429},[3430],{"text":3431,"type":790},"Start on all fours. ",{"type":866,"content":3433},[3434],{"type":786,"content":3435},[3436],{"text":3437,"type":790},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":866,"content":3439},[3440],{"type":786,"content":3441},[3442],{"text":3443,"type":790},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":850,"attrs":3445,"content":3446},{"level":858},[3447],{"text":3448,"type":790},"Thread the Needle With a Twist ",{"type":3302,"attrs":3450,"content":3452},{"order":3451},{"order":3305},[3453,3458,3464,3470],{"type":866,"content":3454},[3455],{"type":786,"content":3456},[3457],{"text":3431,"type":790},{"type":866,"content":3459},[3460],{"type":786,"content":3461},[3462],{"text":3463,"type":790},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":866,"content":3465},[3466],{"type":786,"content":3467},[3468],{"text":3469,"type":790},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":866,"content":3471},[3472],{"type":786,"content":3473},[3474],{"text":3475,"type":790},"Return to the starting position.",{"type":850,"attrs":3477,"content":3478},{"level":858},[3479],{"text":3480,"type":790},"Scorpion Stretch (Prone) ",{"type":3302,"attrs":3482,"content":3484},{"order":3483},{"order":3305},[3485,3491],{"type":866,"content":3486},[3487],{"type":786,"content":3488},[3489],{"text":3490,"type":790},"Begin lying down, arms out in T. ",{"type":866,"content":3492},[3493],{"type":786,"content":3494},[3495],{"text":3496,"type":790},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":850,"attrs":3498,"content":3499},{"level":852},[3500],{"text":3242,"type":790},{"type":786,"content":3502},[3503,3505,3513,3515,3523],{"text":3504,"type":790},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":3506,"type":790,"marks":3507},"range of motion improvements",[3508,3512],{"type":800,"attrs":3509},{"href":3510,"uuid":48,"anchor":48,"custom":3511,"target":804,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":3061},{"text":3514,"type":790},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":3516,"type":790,"marks":3517},"Studies",[3518,3522],{"type":800,"attrs":3519},{"href":3520,"uuid":48,"anchor":48,"custom":3521,"target":804,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":3061},{"text":3524,"type":790}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":850,"attrs":3526,"content":3527},{"level":852},[3528],{"text":2343,"type":790},{"type":786,"content":3530},[3531,3532,3538],{"text":2347,"type":790},{"text":2119,"type":790,"marks":3533},[3534,3537],{"type":800,"attrs":3535},{"href":2352,"uuid":48,"anchor":48,"custom":3536,"target":804,"linktype":13},{},{"type":3061},{"text":2355,"type":790},{"type":786,"content":3540},[3541],{"text":2359,"type":790},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3544,"component":118,"meta_info":3545,"meta_title":7,"block_image":3546,"cover_image":3547,"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},[],[],"2023-01-26 00:00",{"_uid":3552,"title":3553,"plugin":43,"description":3554},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":3556,"alt":3557,"name":7,"focus":7,"title":3557,"filename":3558,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[2382],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2186,"created_at":3569,"published_at":3570,"updated_at":3571,"id":3572,"uuid":3573,"content":3574,"slug":2186,"full_slug":3595,"sort_by_date":48,"position":446,"tag_list":3596,"is_startpage":9,"parent_id":3597,"meta_data":48,"group_id":3598,"first_published_at":3599,"release_id":48,"lang":60,"path":7,"alternates":3600,"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":3575,"component":3576,"meta_info":3577,"custom_content_list":3579},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3578,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3580,3585,3590],{"_uid":3581,"label":3582,"value":3583,"dev_id":3584,"component":790},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3586,"label":3587,"value":3588,"dev_id":3589,"component":790},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3591,"label":3592,"value":3593,"dev_id":3594,"component":790},"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",[],1787353492347]