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Use Weight Back Defense\\n2. Gain Outside Control\\n3. Establish Inside Control","How can you control distance in a boxing match?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"9ab133d4-edeb-4e1d-be9b-8c599f3633bc","Floyd Mayweather is a master at the weight back defense. The goal of weight back defense is to keep around 80 percent of your weight on your rear leg to give yourself a substantial amount of space to see what is coming at you. If you are too far forward, you don’t have time to react when your opponent moves to strike.\\nUsing this weight back defense gives you two (2) options when your opponent tries to punch:\\n1 - Counter\\nWeight back defense gives you time to throw a counterpunch. For example, if your opponent comes at you with a jab - cross (1-2) combination, you can avoid the hit with a shoulder roll because you saw it coming. With their lead arm extended, they are now exposed and you can counterpunch with a body shot.\\n\\n2 - Jam the Punch\\nWith your weight on your back leg, your opponent has to really lean in to hit you. As soon as they extend their arm, instead of counterpunching, you can step forward and put your arm underneath theirs to jam the punch. From this position, you can use your forearm to create distance or use both your arms to prevent them from using theirs.\\n\\nThe weight back defense is underutilized but so important in a match. You can counter and jam when you want, ultimately dictating the fight.","Distance Tip #1 - Use Weight Back Defense",{"_uid":676,"answer":677,"question":678,"component":670},"e006ffc2-553c-4856-923d-627aca274ab4","Gaining outside control is all about using movement and counterpunching. Tommy explains that when he was just beginning his career in competitive fighting, he was still afraid of getting hit. He learned this priceless tactic from watching boxer Roy Jones, Jr.\\n\\nTo control the fight from the outside, you basically make your opponent too scared to commit to a punch because you are always ready with a counterpunch.\\n\\nOutside control looks like this:\\n- Just as your opponent moves to strike, throw a counterpunch\\n- Immediately after counterpunching, switch the angle of your body by pivoting on your feet\\n- Keep switching your angles as you move around the ring, keeping your opponent trapped in the middle\\n\\nOne common mistake fighters make when trying to control from the outside is to back up in a straight line after their counterpunch. This is a sure way to end up on the ropes, where you don’t want to be. You can take one initial step backward, but from there take an angle as your opponent starts to pursue you. From here, you control the center of the ring.","Distance Tip #2 - Gain Outside Control",{"_uid":680,"answer":681,"question":682,"component":670},"ccec0401-5e69-47ff-8fbb-82c52236b727","If your opponent is better at taking control on the outside, you need to adapt to gain control from the inside. Inside control is demonstrated masterfully by boxer Adrian Granados. He used this tactic when he’d spar with Aaron – which always ended up with Aaron on the ropes at Adrian’s mercy.\\n\\nTo get control from the inside when your opponent is dancing around you on the outside:\\n- Move forward to cut them off\\n- Use your footwork and your best punch combinations to push them to the ropes\\n- Keep them trapped there and go to work like Adrian Granados!\\n\\nRemember, even if you are more skilled at controlling from the outside you may encounter an opponent that is even better. You must know all the different ways to control distance so you’re ready for anything in the ring.","Distance Tip #3 - Establish Inside Control",{"_uid":684,"answer":685,"question":686,"component":670},"06086395-436e-422f-87b5-c60e2e95f74b","You can practice controlling distance with or without a partner. Whenever you are shadowboxing or practicing on the heavy bag, always imagine yourself in realistic match scenarios and visualize a fight. Use all three methods – constantly taking angles, moving, and trapping your opponent to build muscle memory.","How can you practice controlling distance in a boxing match?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":86,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":727,"content":728},"doc",[729,735,774,788,795,805,812,818,834,839,843,847,852,861,865,869,873,895,899,904,913,917,921,973,977,982,1014,1050,1055],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"In the first round of a boxing match, you can usually already tell who is controlling the fight. Whoever is controlling the distance between the two fighters is dictating when the exchanges happen and when they don’t – a powerful tool for defeating an opponent.","text",{"type":730,"content":736},[737,739,745,753,758,760,764,770,772],{"text":738,"type":734},"FightCamp Trainers Tommy Duquette and Aaron Swenson explain three (3) ways to control distance and gain the upper hand, whether you are ",{"text":740,"type":734,"marks":741}," ",[742],{"type":743,"attrs":744},"styled",{"class":7},{"text":746,"type":734,"marks":747},"battling for a belt",[748],{"type":749,"attrs":750},"link",{"href":751,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-boxing-competitively/","_blank",{"text":754,"type":734,"marks":755},"  ",[756],{"type":743,"attrs":757},{"class":7},{"text":759,"type":734},"or just ",{"text":740,"type":734,"marks":761},[762],{"type":743,"attrs":763},{"class":7},{"text":765,"type":734,"marks":766},"sparring with a partner",[767],{"type":749,"attrs":768},{"href":769,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{"text":771,"type":734},". Always remember--it’s important to practice all three ways to control distance because you never know who you will be up against in the ring!",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"1aac589a-1482-44a1-8b46-8c30558cc8a7",[779],{"_uid":780,"link":781,"image":783,"title":785,"component":787},"i-321af12f-e361-49b5-8203-68c5e6feb9ee",{"id":7,"url":782,"linktype":13,"fieldtype":14,"cached_url":782},"https://youtu.be/M8ZuqLVASIE",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},3462584,"How to Control Distance In a Fight | Match Training","https://a.storyblok.com/f/115220/1244x700/c00eaec234/control_distance_in_a_fight_youtube_video.png","image_video_link",{"type":789,"attrs":790,"content":792},"heading",{"level":791},2,[793,794],{"text":674,"type":734},{"type":773},{"type":775,"attrs":796},{"id":777,"body":797},[798],{"_uid":799,"image":800,"component":804},"i-993daafd-1625-49f3-9b96-fc9d5f565090",{"id":801,"alt":802,"name":7,"focus":48,"title":802,"filename":803,"copyright":7,"fieldtype":50},3462695,"Boxing Distance Tip 1 - Weight Back Defense","https://a.storyblok.com/f/115220/1100x1100/2576e7ca7e/weight_back_defense.png","content_image",{"type":730,"content":806},[807,809,810],{"text":808,"type":734},"Floyd Mayweather is a master at the weight back defense. The goal of weight back defense is to keep around 80 percent of your weight on your rear leg to give yourself a substantial amount of space to see what is coming at you. If you are too far forward, you don’t have time to react when your opponent moves to strike.",{"type":773},{"text":811,"type":734},"Using this weight back defense gives you two (2) options when your opponent tries to punch:",{"type":789,"attrs":813,"content":815},{"level":814},3,[816],{"text":817,"type":734},"1 - Counter",{"type":730,"content":819},[820,822,826,832],{"text":821,"type":734},"Weight back defense gives you time to throw a counterpunch. For example, if your opponent comes at you with a jab - cross (1-2) combination, you can avoid the hit with a shoulder roll because you saw it coming. With their lead arm extended, they are now exposed and you can counterpunch with a ",{"text":740,"type":734,"marks":823},[824],{"type":743,"attrs":825},{"class":7},{"text":827,"type":734,"marks":828},"body shot",[829],{"type":749,"attrs":830},{"href":831,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn/",{"text":833,"type":734},".",{"type":789,"attrs":835,"content":836},{"level":814},[837],{"text":838,"type":734},"2 - Jam the Punch",{"type":730,"content":840},[841],{"text":842,"type":734},"With your weight on your back leg, your opponent has to really lean in to hit you. As soon as they extend their arm, instead of counterpunching, you can step forward and put your arm underneath theirs to jam the punch. From this position, you can use your forearm to create distance or use both your arms to prevent them from using theirs.",{"type":730,"content":844},[845],{"text":846,"type":734},"The weight back defense is underutilized but so important in a match. You can counter and jam when you want, ultimately dictating the fight.",{"type":789,"attrs":848,"content":849},{"level":791},[850,851],{"text":678,"type":734},{"type":773},{"type":775,"attrs":853},{"id":777,"body":854},[855],{"_uid":856,"image":857,"component":804},"i-38f9e523-2234-4467-9940-65203bf51cba",{"id":858,"alt":859,"name":7,"focus":48,"title":859,"filename":860,"copyright":7,"fieldtype":50},3462698,"Boxing Distance Tip 2 - Gain Outside Control","https://a.storyblok.com/f/115220/1100x1100/cb1340ff5d/gain_outside_control.png",{"type":730,"content":862},[863],{"text":864,"type":734},"Gaining outside control is all about using movement and counterpunching. Tommy explains that when he was just beginning his career in competitive fighting, he was still afraid of getting hit. He learned this priceless tactic from watching boxer Roy Jones, Jr.",{"type":730,"content":866},[867],{"text":868,"type":734},"To control the fight from the outside, you basically make your opponent too scared to commit to a punch because you are always ready with a counterpunch.",{"type":730,"content":870},[871],{"text":872,"type":734},"Outside control looks like this:",{"type":874,"content":875},"bullet_list",[876,883,889],{"type":877,"content":878},"list_item",[879],{"type":730,"content":880},[881],{"text":882,"type":734},"Just as your opponent moves to strike, throw a counterpunch",{"type":877,"content":884},[885],{"type":730,"content":886},[887],{"text":888,"type":734},"Immediately after counterpunching, switch the angle of your body by pivoting on your feet",{"type":877,"content":890},[891],{"type":730,"content":892},[893],{"text":894,"type":734},"Keep switching your angles as you move around the ring, keeping your opponent trapped in the middle",{"type":730,"content":896},[897],{"text":898,"type":734},"One common mistake fighters make when trying to control from the outside is to back up in a straight line after their counterpunch. This is a sure way to end up on the ropes, where you don’t want to be. You can take one initial step backward, but from there take an angle as your opponent starts to pursue you. From here, you control the center of the ring.",{"type":789,"attrs":900,"content":901},{"level":791},[902,903],{"text":682,"type":734},{"type":773},{"type":775,"attrs":905},{"id":777,"body":906},[907],{"_uid":908,"image":909,"component":804},"i-e7f93496-8676-4795-aeb5-7e39dd23d949",{"id":910,"alt":911,"name":7,"focus":48,"title":911,"filename":912,"copyright":7,"fieldtype":50},3462700,"Boxing Distance Tip 3 - Establish Inside Control","https://a.storyblok.com/f/115220/1100x1100/5e743ec8ed/establish_inside_control.png",{"type":730,"content":914},[915],{"text":916,"type":734},"If your opponent is better at taking control on the outside, you need to adapt to gain control from the inside. Inside control is demonstrated masterfully by boxer Adrian Granados. He used this tactic when he’d spar with Aaron – which always ended up with Aaron on the ropes at Adrian’s mercy.",{"type":730,"content":918},[919],{"text":920,"type":734},"To get control from the inside when your opponent is dancing around you on the outside:",{"type":874,"content":922},[923,929,967],{"type":877,"content":924},[925],{"type":730,"content":926},[927],{"text":928,"type":734},"Move forward to cut them off",{"type":877,"content":930},[931],{"type":730,"content":932},[933,935,939,945,949,951,955,961,965],{"text":934,"type":734},"Use your ",{"text":740,"type":734,"marks":936},[937],{"type":743,"attrs":938},{"class":7},{"text":940,"type":734,"marks":941},"footwork",[942],{"type":749,"attrs":943},{"href":944,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-boxing-footwork-drills-with-flo-master/",{"text":754,"type":734,"marks":946},[947],{"type":743,"attrs":948},{"class":7},{"text":950,"type":734},"and your best ",{"text":740,"type":734,"marks":952},[953],{"type":743,"attrs":954},{"class":7},{"text":956,"type":734,"marks":957},"punch combinations",[958],{"type":749,"attrs":959},{"href":960,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-2-punch-combos/",{"text":754,"type":734,"marks":962},[963],{"type":743,"attrs":964},{"class":7},{"text":966,"type":734},"to push them to the ropes",{"type":877,"content":968},[969],{"type":730,"content":970},[971],{"text":972,"type":734},"Keep them trapped there and go to work like Adrian Granados!",{"type":730,"content":974},[975],{"text":976,"type":734},"Remember, even if you are more skilled at controlling from the outside you may encounter an opponent that is even better. You must know all the different ways to control distance so you’re ready for anything in the ring.",{"type":789,"attrs":978,"content":979},{"level":791},[980],{"text":981,"type":734},"Practice Controlling Distance",{"type":730,"content":983},[984,986,990,996,1000,1002,1006,1012],{"text":985,"type":734},"You can practice controlling distance with or without a partner. Whenever you are ",{"text":740,"type":734,"marks":987},[988],{"type":743,"attrs":989},{"class":7},{"text":991,"type":734,"marks":992},"shadowboxing",[993],{"type":749,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":754,"type":734,"marks":997},[998],{"type":743,"attrs":999},{"class":7},{"text":1001,"type":734},"or practicing on the ",{"text":740,"type":734,"marks":1003},[1004],{"type":743,"attrs":1005},{"class":7},{"text":1007,"type":734,"marks":1008},"heavy bag",[1009],{"type":749,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1013,"type":734},", always imagine yourself in realistic match scenarios and visualize a fight. Use all three methods – constantly taking angles, moving, and trapping your opponent to build muscle memory.",{"type":730,"content":1015},[1016,1018,1022,1028,1032,1034,1038,1044,1048],{"text":1017,"type":734},"Even if you're not looking to compete in boxing, you can still learn about boxing and kickboxing strategy, which will ultimately help you become a better fighter. At FightCamp, we offer you the very best ",{"text":740,"type":734,"marks":1019},[1020],{"type":743,"attrs":1021},{"class":7},{"text":1023,"type":734,"marks":1024},"at-home boxing and kickboxing training",[1025],{"type":749,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":754,"type":734,"marks":1029},[1030],{"type":743,"attrs":1031},{"class":7},{"text":1033,"type":734},"experience. For more boxing training tips from professional fighters, check out FightCamp’s ",{"text":740,"type":734,"marks":1035},[1036],{"type":743,"attrs":1037},{"class":7},{"text":1039,"type":734,"marks":1040},"library of workouts and tutorials",[1041],{"type":749,"attrs":1042},{"href":1043,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://bit.ly/3oYefXf",{"text":754,"type":734,"marks":1045},[1046],{"type":743,"attrs":1047},{"class":7},{"text":1049,"type":734},"designed for boxers of all levels.",{"type":789,"attrs":1051,"content":1052},{"level":814},[1053],{"text":1054,"type":734},"Related Articles",{"type":730,"content":1056},[1057,1062,1063,1068,1069,1074,1075,1081,1082],{"text":1058,"type":734,"marks":1059},"How To Start Sparring: Beginner Boxing Tips & Drills",[1060],{"type":749,"attrs":1061},{"href":769,"uuid":48,"anchor":48,"target":752,"linktype":13},{"type":773},{"text":1064,"type":734,"marks":1065},"3 Body Shot Combos Every Boxer Should Learn",[1066],{"type":749,"attrs":1067},{"href":831,"uuid":48,"anchor":48,"target":752,"linktype":13},{"type":773},{"text":1070,"type":734,"marks":1071},"THREE (3) Boxing Footwork Drills With Flo Master",[1072],{"type":749,"attrs":1073},{"href":944,"uuid":48,"anchor":48,"target":752,"linktype":13},{"type":773},{"text":1076,"type":734,"marks":1077},"Boxing 101: 2-Punch Combos",[1078],{"type":749,"attrs":1079},{"href":1080,"uuid":48,"anchor":48,"target":752,"linktype":13},"hhttps://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"type":773},{"text":1083,"type":734,"marks":1084},"Boxing Defense 101: Don't Get Hit!",[1085],{"type":749,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1090,"component":118,"meta_info":1091,"meta_title":7,"block_image":1092,"cover_image":1093,"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},[],[],"2022-01-07 00:00","article",{"_uid":1099,"title":657,"plugin":43,"description":1100},"8f1dabe2-c070-4bb8-b5d4-aabde7f199cf","Boxers who control the distance, control the fight. FightCamp Trainers Tommy Duquette and Aaron Swenson explain three (3) ways to control distance in boxing.",{"id":1102,"alt":657,"name":7,"focus":48,"title":657,"filename":1103,"copyright":7,"fieldtype":50},3462502,"https://a.storyblok.com/f/115220/2400x990/da0abacaee/learn-to-control-distance-and-dictate-the-boxing-match.png",[],"learn-to-control-distance-and-dictate-the-boxing-match","blogs/learn-to-control-distance-and-dictate-the-boxing-match",-2710,[1109],"featured",60887917,"d2d93f53-3bbe-4ce9-8046-66054b987dae","2022-01-07T02:15:00.000Z","training/{{story.slug}}",[],["Reactive",1116],[1117,1355,1536,1877,2056,2254],{"name":1118,"created_at":1119,"published_at":1120,"updated_at":1121,"id":1122,"uuid":1123,"content":1124,"slug":1348,"full_slug":1349,"sort_by_date":48,"position":1350,"tag_list":1351,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1352,"first_published_at":1353,"release_id":48,"lang":60,"path":1113,"alternates":1354,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1125,"faqs":1126,"title":1118,"topic":1147,"author":1162,"content":1163,"category":1330,"schedule":1338,"component":1097,"meta_info":1339,"cover_image":1343,"description":1342,"contributors":1347},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1127,1131,1135,1139,1143],{"_uid":1128,"answer":1129,"question":1130,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1132,"answer":1133,"question":1134,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1136,"answer":1137,"question":1138,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1140,"answer":1141,"question":1142,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1144,"answer":1145,"question":1146,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1148,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1160,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1161,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1149,"component":39,"meta_info":1157,"block_image":1158,"cover_image":1159,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1150,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1155,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1151,"component":118,"meta_info":1152,"meta_title":7,"block_image":1153,"cover_image":1154,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1164},[1165,1169,1173,1177,1190,1194,1198,1203,1216,1229,1234,1245,1249,1271,1276,1287,1299,1304,1308,1313,1326],{"type":730,"content":1166},[1167],{"text":1168,"type":734},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":730,"content":1170},[1171],{"text":1172,"type":734},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":789,"attrs":1174,"content":1175},{"level":791},[1176],{"text":1130,"type":734},{"type":730,"content":1178},[1179,1181,1188],{"text":1180,"type":734},"According to the ",{"text":1182,"type":734,"marks":1183},"Mayo Clinic",[1184],{"type":749,"attrs":1185},{"href":1186,"uuid":48,"anchor":48,"custom":1187,"target":752,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1189,"type":734},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":730,"content":1191},[1192],{"text":1193,"type":734},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":730,"content":1195},[1196],{"text":1197,"type":734},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":789,"attrs":1199,"content":1200},{"level":791},[1201],{"text":1202,"type":734},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":775,"attrs":1204},{"id":1205,"body":1206},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1207],{"url":1208,"_uid":1210,"image":1211,"component":804,"copyright_details":1215},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1212,"alt":1213,"name":7,"focus":48,"title":1213,"filename":1214,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":730,"content":1217},[1218,1220,1227],{"text":1219,"type":734},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1221,"type":734,"marks":1222},"burn more calories",[1223],{"type":749,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"custom":1226,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1228,"type":734}," even after you’re done working out.",{"type":789,"attrs":1230,"content":1231},{"level":791},[1232],{"text":1233,"type":734},"Kickboxing Is A Full Body Workout",{"type":775,"attrs":1235},{"id":1205,"body":1236},[1237],{"url":1238,"_uid":1239,"image":1240,"component":804,"copyright_details":1244},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1241,"alt":1242,"name":7,"focus":48,"title":1242,"filename":1243,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":730,"content":1246},[1247],{"text":1248,"type":734},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":730,"content":1250},[1251,1253,1260,1262,1269],{"text":1252,"type":734},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1254,"type":734,"marks":1255},"all-level lower body workout",[1256],{"type":749,"attrs":1257},{"href":1258,"uuid":48,"anchor":48,"custom":1259,"target":752,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1261,"type":734}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1263,"type":734,"marks":1264},"upper body workout",[1265],{"type":749,"attrs":1266},{"href":1267,"uuid":48,"anchor":48,"custom":1268,"target":752,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1270,"type":734}," led by Flo Master.",{"type":789,"attrs":1272,"content":1273},{"level":791},[1274],{"text":1275,"type":734},"Boxing Can Be Low-Impact",{"type":775,"attrs":1277},{"id":1205,"body":1278},[1279],{"url":1280,"_uid":1281,"image":1282,"component":804,"copyright_details":1286},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1283,"alt":1284,"name":7,"focus":48,"title":1284,"filename":1285,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":730,"content":1288},[1289,1291,1297],{"text":1290,"type":734},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":991,"type":734,"marks":1292},[1293],{"type":749,"attrs":1294},{"href":1295,"uuid":48,"anchor":48,"custom":1296,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1298,"type":734}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":789,"attrs":1300,"content":1301},{"level":791},[1302],{"text":1303,"type":734},"Kick Boring Cardio To The Curb",{"type":730,"content":1305},[1306],{"text":1307,"type":734},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":789,"attrs":1309,"content":1310},{"level":791},[1311],{"text":1312,"type":734},"Train Like a Fighter",{"type":730,"content":1314},[1315,1317,1324],{"text":1316,"type":734},"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":1318,"type":734,"marks":1319},"FightCamp",[1320],{"type":749,"attrs":1321},{"href":1322,"uuid":48,"anchor":48,"custom":1323,"target":752,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1325,"type":734}," 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":730,"content":1327},[1328],{"text":1329,"type":734},"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":1331,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1336,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1337,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1332,"component":118,"meta_info":1333,"meta_title":7,"block_image":1334,"cover_image":1335,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":1340,"title":1341,"plugin":43,"description":1342},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1344,"alt":1345,"name":7,"focus":48,"title":1345,"filename":1346,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1109],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1356,"created_at":1357,"published_at":1358,"updated_at":1359,"id":1360,"uuid":1361,"content":1362,"slug":1529,"full_slug":1530,"sort_by_date":48,"position":1531,"tag_list":1532,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1533,"first_published_at":1534,"release_id":48,"lang":60,"path":1113,"alternates":1535,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1363,"faqs":1364,"title":1381,"topic":1382,"author":1397,"content":1398,"category":1513,"schedule":1521,"component":1097,"meta_info":1522,"cover_image":1525,"description":1524,"contributors":1528},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1365,1369,1373,1377],{"_uid":1366,"answer":1367,"question":1368,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1370,"answer":1371,"question":1372,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1374,"answer":1375,"question":1376,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1378,"answer":1379,"question":1380,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1383,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1395,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1384,"component":39,"meta_info":1392,"block_image":1393,"cover_image":1394,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1385,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1390,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1386,"component":118,"meta_info":1387,"meta_title":7,"block_image":1388,"cover_image":1389,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":1399},[1400,1411,1416,1421,1433,1436,1441,1452,1455,1460,1471,1475,1479,1484,1497,1501,1510],{"type":730,"content":1401},[1402,1404,1409],{"text":1403,"type":734},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":991,"type":734,"marks":1405},[1406],{"type":749,"attrs":1407},{"href":1295,"uuid":48,"anchor":48,"custom":1408,"target":752,"linktype":13},{},{"text":1410,"type":734}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":789,"attrs":1412,"content":1413},{"level":791},[1414],{"text":1415,"type":734},"Why You Should Practice Shadowboxing With Hand Weights",{"type":789,"attrs":1417,"content":1418},{"level":814},[1419],{"text":1420,"type":734},"1. Speed",{"type":775,"attrs":1422},{"id":1423,"body":1424},"58589914-3cf9-454d-8369-7218c807f59a",[1425],{"url":1426,"_uid":1427,"image":1428,"component":804,"copyright_details":1432},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1429,"alt":1430,"name":7,"focus":48,"title":1430,"filename":1431,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":1434},[1435],{"text":1371,"type":734},{"type":789,"attrs":1437,"content":1438},{"level":814},[1439],{"text":1440,"type":734},"2. Arm Endurance",{"type":775,"attrs":1442},{"id":1423,"body":1443},[1444],{"url":1445,"_uid":1446,"image":1447,"component":804,"copyright_details":1451},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1448,"alt":1449,"name":7,"focus":48,"title":1449,"filename":1450,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":1453},[1454],{"text":1375,"type":734},{"type":789,"attrs":1456,"content":1457},{"level":814},[1458],{"text":1459,"type":734},"3. Cardiovascular Conditioning",{"type":775,"attrs":1461},{"id":1423,"body":1462},[1463],{"url":1464,"_uid":1465,"image":1466,"component":804,"copyright_details":1470},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1467,"alt":1468,"name":7,"focus":48,"title":1468,"filename":1469,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":1472},[1473],{"text":1474,"type":734},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":730,"content":1476},[1477],{"text":1478,"type":734},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":789,"attrs":1480,"content":1481},{"level":791},[1482],{"text":1483,"type":734},"Amp Up Your Training",{"type":730,"content":1485},[1486,1488,1495],{"text":1487,"type":734},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1489,"type":734,"marks":1490},"FightCamp Facebook Community",[1491],{"type":749,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":752,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1496,"type":734}," and let me know.",{"type":789,"attrs":1498,"content":1499},{"level":791},[1500],{"text":1312,"type":734},{"type":730,"content":1502},[1503,1504,1509],{"text":1316,"type":734},{"text":1318,"type":734,"marks":1505},[1506],{"type":749,"attrs":1507},{"href":1322,"uuid":48,"anchor":48,"custom":1508,"target":752,"linktype":13},{},{"text":1325,"type":734},{"type":730,"content":1511},[1512],{"text":1329,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1514,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1519,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1515,"component":118,"meta_info":1516,"meta_title":7,"block_image":1517,"cover_image":1518,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1523,"title":1381,"plugin":43,"description":1524},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1526,"alt":1356,"name":7,"focus":48,"title":1356,"filename":1527,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1109],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1537,"created_at":1538,"published_at":1539,"updated_at":1540,"id":1541,"uuid":1542,"content":1543,"slug":1871,"full_slug":1872,"sort_by_date":48,"position":1873,"tag_list":1874,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1875,"first_published_at":1539,"release_id":48,"lang":60,"path":1113,"alternates":1876,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1544,"faqs":1545,"title":1537,"topic":1594,"author":1609,"content":1610,"category":1854,"schedule":1862,"component":1097,"meta_info":1863,"cover_image":1867,"description":1866,"contributors":1870},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1546,1550,1554,1558,1562,1566,1570,1574,1578,1582,1586,1590],{"_uid":1547,"answer":1548,"question":1549,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1551,"answer":1552,"question":1553,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1555,"answer":1556,"question":1557,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1559,"answer":1560,"question":1561,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1563,"answer":1564,"question":1565,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1567,"answer":1568,"question":1569,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1571,"answer":1572,"question":1573,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1575,"answer":1576,"question":1577,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1579,"answer":1580,"question":1581,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1583,"answer":1584,"question":1585,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1587,"answer":1588,"question":1589,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1591,"answer":1592,"question":1593,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1595,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1607,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1608,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1596,"component":39,"meta_info":1604,"block_image":1605,"cover_image":1606,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1597,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1602,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1598,"component":118,"meta_info":1599,"meta_title":7,"block_image":1600,"cover_image":1601,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":727,"content":1611},[1612,1632,1644,1656,1661,1665,1676,1680,1694,1698,1703,1706,1710,1721,1733,1737,1740,1745,1756,1768,1772,1775,1780,1791,1795,1799,1803,1806,1811,1822,1826,1830,1834,1839,1843,1851],{"type":730,"content":1613},[1614,1616,1622,1624,1630],{"text":1615,"type":734},"Out of the ",{"text":1617,"type":734,"marks":1618},"six (6) basic punches",[1619],{"type":749,"attrs":1620},{"href":1621,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1623,"type":734}," in boxing, punch number one is the ",{"text":1625,"type":734,"marks":1626},"jab",[1627],{"type":749,"attrs":1628},{"href":1629,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1631,"type":734},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":730,"content":1633},[1634,1636,1642],{"text":1635,"type":734},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1637,"type":734,"marks":1638},"Coach PJ",[1639],{"type":749,"attrs":1640},{"href":1641,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1643,"type":734}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":775,"attrs":1645},{"id":1646,"body":1647},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1648],{"_uid":1649,"link":1650,"image":1652,"title":1654,"component":787},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1651,"linktype":13,"fieldtype":14,"cached_url":1651},"https://youtu.be/JM-8c3EqwZg",{"id":1653,"alt":1654,"name":7,"focus":48,"title":1654,"filename":1655,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":789,"attrs":1657,"content":1658},{"level":791},[1659],{"text":1660,"type":734},"5 Most Common Jab Mistakes",{"type":789,"attrs":1662,"content":1663},{"level":814},[1664],{"text":1557,"type":734},{"type":775,"attrs":1666},{"id":1646,"body":1667},[1668],{"url":1669,"_uid":1670,"image":1671,"component":804,"copyright_details":1675},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1672,"alt":1673,"name":7,"focus":48,"title":1673,"filename":1674,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":730,"content":1677},[1678],{"text":1679,"type":734},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":874,"content":1681},[1682,1688],{"type":877,"content":1683},[1684],{"type":730,"content":1685},[1686],{"text":1687,"type":734},"While extending the arm to punch",{"type":877,"content":1689},[1690],{"type":730,"content":1691},[1692],{"text":1693,"type":734},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":730,"content":1695},[1696],{"text":1697,"type":734},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":789,"attrs":1699,"content":1700},{"level":814},[1701],{"text":1702,"type":734},"How To Fix It:",{"type":730,"content":1704},[1705],{"text":1560,"type":734},{"type":789,"attrs":1707,"content":1708},{"level":814},[1709],{"text":1565,"type":734},{"type":775,"attrs":1711},{"id":1646,"body":1712},[1713],{"url":1714,"_uid":1715,"image":1716,"component":804,"copyright_details":1720},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1717,"alt":1718,"name":7,"focus":48,"title":1718,"filename":1719,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":730,"content":1722},[1723,1725,1731],{"text":1724,"type":734},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1726,"type":734,"marks":1727},"hook",[1728],{"type":749,"attrs":1729},{"href":1730,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1732,"type":734}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":789,"attrs":1734,"content":1735},{"level":814},[1736],{"text":1702,"type":734},{"type":730,"content":1738},[1739],{"text":1568,"type":734},{"type":789,"attrs":1741,"content":1742},{"level":814},[1743],{"text":1744,"type":734},"3. Pushing the Jab",{"type":775,"attrs":1746},{"id":1646,"body":1747},[1748],{"url":1749,"_uid":1750,"image":1751,"component":804,"copyright_details":1755},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1752,"alt":1753,"name":7,"focus":48,"title":1753,"filename":1754,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":730,"content":1757},[1758,1760,1766],{"text":1759,"type":734},"“Pushing the jab” means leaning into the punch. In your ",{"text":1761,"type":734,"marks":1762},"boxing stance",[1763],{"type":749,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1767,"type":734},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":789,"attrs":1769,"content":1770},{"level":814},[1771],{"text":1702,"type":734},{"type":730,"content":1773},[1774],{"text":1576,"type":734},{"type":789,"attrs":1776,"content":1777},{"level":814},[1778],{"text":1779,"type":734},"4. Flaring Your Elbows",{"type":775,"attrs":1781},{"id":1646,"body":1782},[1783],{"url":1784,"_uid":1785,"image":1786,"component":804,"copyright_details":1790},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1787,"alt":1788,"name":7,"focus":48,"title":1788,"filename":1789,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":730,"content":1792},[1793],{"text":1794,"type":734},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":730,"content":1796},[1797],{"text":1798,"type":734},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":789,"attrs":1800,"content":1801},{"level":814},[1802],{"text":1702,"type":734},{"type":730,"content":1804},[1805],{"text":1584,"type":734},{"type":789,"attrs":1807,"content":1808},{"level":814},[1809],{"text":1810,"type":734},"5. Not Jabbing Enough",{"type":775,"attrs":1812},{"id":1646,"body":1813},[1814],{"url":1815,"_uid":1816,"image":1817,"component":804,"copyright_details":1821},{"id":7,"url":7,"linktype":1209,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1818,"alt":1819,"name":7,"focus":48,"title":1819,"filename":1820,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":730,"content":1823},[1824],{"text":1825,"type":734},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":789,"attrs":1827,"content":1828},{"level":814},[1829],{"text":1702,"type":734},{"type":730,"content":1831},[1832],{"text":1833,"type":734},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":789,"attrs":1835,"content":1836},{"level":791},[1837],{"text":1838,"type":734},"Keep On Jabbing",{"type":730,"content":1840},[1841],{"text":1842,"type":734},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":730,"content":1844},[1845,1846,1850],{"text":1316,"type":734},{"text":1318,"type":734,"marks":1847},[1848],{"type":749,"attrs":1849},{"href":1322,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1325,"type":734},{"type":730,"content":1852},[1853],{"text":1329,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1855,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1860,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1856,"component":118,"meta_info":1857,"meta_title":7,"block_image":1858,"cover_image":1859,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1864,"title":1865,"plugin":43,"description":1866},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1868,"alt":1537,"name":7,"focus":48,"title":1537,"filename":1869,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1109],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1878,"created_at":1879,"published_at":1880,"updated_at":1881,"id":1882,"uuid":1883,"content":1884,"slug":2050,"full_slug":2051,"sort_by_date":48,"position":2052,"tag_list":2053,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2054,"first_published_at":1880,"release_id":48,"lang":60,"path":1113,"alternates":2055,"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":1885,"faqs":1886,"title":1878,"topic":1895,"author":1910,"content":1911,"category":2031,"schedule":2039,"component":1097,"meta_info":2040,"cover_image":2044,"description":2048,"contributors":2049},"c6387572-343f-40bf-8172-852035367c90",[1887,1891],{"_uid":1888,"answer":1889,"question":1890,"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":1892,"answer":1893,"question":1894,"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":1896,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1908,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1909,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1897,"component":39,"meta_info":1905,"block_image":1906,"cover_image":1907,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1898,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1903,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1904,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1899,"component":118,"meta_info":1900,"meta_title":7,"block_image":1901,"cover_image":1902,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1912},[1913,1918,1921,1926,1931,1935,1940,1944,1949,1962,1967,1980,1985,1989,1994,2005,2010,2014,2018,2028],{"type":789,"attrs":1914,"content":1915},{"level":791},[1916],{"text":1917,"type":734},"Boxing Gym Culture",{"type":730,"content":1919},[1920],{"text":1893,"type":734},{"type":789,"attrs":1922,"content":1923},{"level":791},[1924],{"text":1925,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":789,"attrs":1927,"content":1928},{"level":814},[1929],{"text":1930,"type":734},"Yes Coach, No Coach",{"type":730,"content":1932},[1933],{"text":1934,"type":734},"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":789,"attrs":1936,"content":1937},{"level":814},[1938],{"text":1939,"type":734},"Sharing is Caring",{"type":730,"content":1941},[1942],{"text":1943,"type":734},"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":789,"attrs":1945,"content":1946},{"level":814},[1947],{"text":1948,"type":734},"Keep it Clean",{"type":730,"content":1950},[1951,1953,1960],{"text":1952,"type":734},"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":1954,"type":734,"marks":1955},"clean it off.",[1956],{"type":749,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":752,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1961,"type":734}," 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":789,"attrs":1963,"content":1964},{"level":814},[1965],{"text":1966,"type":734},"No Killers in Sparring",{"type":730,"content":1968},[1969,1971,1978],{"text":1970,"type":734},"In most boxing gym workouts you will find yourself ",{"text":1972,"type":734,"marks":1973},"sparring",[1974],{"type":749,"attrs":1975},{"href":1976,"uuid":48,"anchor":48,"custom":1977,"target":752,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1979,"type":734},". 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":789,"attrs":1981,"content":1982},{"level":814},[1983],{"text":1984,"type":734},"Don’t Dump Your Weights",{"type":730,"content":1986},[1987],{"text":1988,"type":734},"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":789,"attrs":1990,"content":1991},{"level":814},[1992],{"text":1993,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":1995},[1996,1998,2003],{"text":1997,"type":734},"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":1999,"type":734,"marks":2000},"leave them alone.",[2001],{"type":2002},"italic",{"text":2004,"type":734}," 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":789,"attrs":2006,"content":2007},{"level":814},[2008],{"text":2009,"type":734},"The Golden Rule",{"type":730,"content":2011},[2012],{"text":2013,"type":734},"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":789,"attrs":2015,"content":2016},{"level":791},[2017],{"text":1312,"type":734},{"type":730,"content":2019},[2020,2021,2026],{"text":1316,"type":734},{"text":1318,"type":734,"marks":2022},[2023],{"type":749,"attrs":2024},{"href":1322,"uuid":48,"anchor":48,"custom":2025,"target":752,"linktype":13},{},{"text":2027,"type":734}," 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":730,"content":2029},[2030],{"text":1329,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2032,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2037,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2038,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2033,"component":118,"meta_info":2034,"meta_title":7,"block_image":2035,"cover_image":2036,"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":2041,"title":2042,"plugin":43,"description":2043},"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":2045,"alt":2046,"name":7,"focus":7,"title":2046,"filename":2047,"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,[1109],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2057,"created_at":2058,"published_at":2059,"updated_at":2060,"id":2061,"uuid":2062,"content":2063,"slug":2248,"full_slug":2249,"sort_by_date":48,"position":2250,"tag_list":2251,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2252,"first_published_at":2059,"release_id":48,"lang":60,"path":1113,"alternates":2253,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2064,"faqs":2065,"title":2057,"topic":2070,"author":1910,"content":2085,"category":2229,"schedule":2237,"component":1097,"meta_info":2238,"cover_image":2242,"description":2246,"contributors":2247},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2066],{"_uid":2067,"answer":2068,"question":2069,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2071,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2083,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2084,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2072,"component":39,"meta_info":2080,"block_image":2081,"cover_image":2082,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2073,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2078,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2079,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2074,"component":118,"meta_info":2075,"meta_title":7,"block_image":2076,"cover_image":2077,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2086},[2087,2091,2096,2101,2126,2131,2155,2160,2174,2179,2193,2198,2202,2207,2211,2215,2225],{"type":730,"content":2088},[2089],{"text":2090,"type":734},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":789,"attrs":2092,"content":2093},{"level":791},[2094],{"text":2095,"type":734},"5 Ways to Shake Up Your Cardio",{"type":789,"attrs":2097,"content":2098},{"level":814},[2099],{"text":2100,"type":734},"Swimming",{"type":730,"content":2102},[2103,2105,2114,2116,2124],{"text":2104,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2106,"type":734,"marks":2107},"Flo Master’s",[2108,2112],{"type":749,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"custom":2111,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2113},"underline",{"text":2115,"type":734}," favorite forms of ",{"text":2117,"type":734,"marks":2118},"active recovery",[2119,2123],{"type":749,"attrs":2120},{"href":2121,"uuid":48,"anchor":48,"custom":2122,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2113},{"text":2125,"type":734}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":789,"attrs":2127,"content":2128},{"level":814},[2129],{"text":2130,"type":734},"Tabata Bag Drills",{"type":730,"content":2132},[2133,2135,2143,2145,2153],{"text":2134,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":2136,"type":734,"marks":2137},"Tabata",[2138,2142],{"type":749,"attrs":2139},{"href":2140,"uuid":48,"anchor":48,"custom":2141,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2113},{"text":2144,"type":734}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2146,"type":734,"marks":2147},"FightCamp App",[2148,2152],{"type":749,"attrs":2149},{"href":2150,"uuid":48,"anchor":48,"custom":2151,"target":752,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2113},{"text":2154,"type":734}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":789,"attrs":2156,"content":2157},{"level":814},[2158],{"text":2159,"type":734},"Footwork Heavy Sports",{"type":730,"content":2161},[2162,2164,2172],{"text":2163,"type":734},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2165,"type":734,"marks":2166},"dancing",[2167,2171],{"type":749,"attrs":2168},{"href":2169,"uuid":48,"anchor":48,"custom":2170,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2113},{"text":2173,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":789,"attrs":2175,"content":2176},{"level":814},[2177],{"text":2178,"type":734},"Hiking",{"type":730,"content":2180},[2181,2183,2191],{"text":2182,"type":734},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2184,"type":734,"marks":2185},"healthy snacks",[2186,2190],{"type":749,"attrs":2187},{"href":2188,"uuid":48,"anchor":48,"custom":2189,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2113},{"text":2192,"type":734},"! ",{"type":789,"attrs":2194,"content":2195},{"level":814},[2196],{"text":2197,"type":734},"Shadowboxing Punchouts",{"type":730,"content":2199},[2200],{"text":2201,"type":734},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":789,"attrs":2203,"content":2204},{"level":791},[2205],{"text":2206,"type":734},"Shaking Up Your Cardio",{"type":730,"content":2208},[2209],{"text":2210,"type":734},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":789,"attrs":2212,"content":2213},{"level":791},[2214],{"text":1312,"type":734},{"type":730,"content":2216},[2217,2218,2224],{"text":1316,"type":734},{"text":1318,"type":734,"marks":2219},[2220,2223],{"type":749,"attrs":2221},{"href":1322,"uuid":48,"anchor":48,"custom":2222,"target":752,"linktype":13},{},{"type":2113},{"text":2027,"type":734},{"type":730,"content":2226},[2227],{"text":2228,"type":734},"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":2230,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2235,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2231,"component":118,"meta_info":2232,"meta_title":7,"block_image":2233,"cover_image":2234,"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},[],[],"2023-01-23 00:00",{"_uid":2239,"title":2240,"plugin":43,"description":2241},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2243,"alt":2244,"name":7,"focus":7,"title":2244,"filename":2245,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1109],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2255,"created_at":2256,"published_at":2257,"updated_at":2258,"id":2259,"uuid":2260,"content":2261,"slug":2467,"full_slug":2468,"sort_by_date":48,"position":2469,"tag_list":2470,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2471,"first_published_at":2257,"release_id":48,"lang":60,"path":1113,"alternates":2472,"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":2262,"faqs":2263,"title":2255,"topic":2280,"author":2295,"content":2296,"category":2448,"schedule":2456,"component":1097,"meta_info":2457,"cover_image":2461,"description":2465,"contributors":2466},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2264,2268,2272,2276],{"_uid":2265,"answer":2266,"question":2267,"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":2269,"answer":2270,"question":2271,"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":2273,"answer":2274,"question":2275,"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":2277,"answer":2278,"question":2279,"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":2281,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2293,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2282,"component":39,"meta_info":2290,"block_image":2291,"cover_image":2292,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2283,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2288,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2284,"component":118,"meta_info":2285,"meta_title":7,"block_image":2286,"cover_image":2287,"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":727,"content":2297},[2298,2302,2316,2320,2325,2328,2333,2338,2342,2347,2351,2356,2360,2365,2369,2374,2388,2392,2396,2400,2404,2409,2413,2427,2431,2435,2445],{"type":730,"content":2299},[2300],{"text":2301,"type":734},"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":730,"content":2303},[2304,2306,2314],{"text":2305,"type":734},"Running for boxers is a critical element of ",{"text":2307,"type":734,"marks":2308},"roadwork drills",[2309,2313],{"type":749,"attrs":2310},{"href":2311,"uuid":48,"anchor":48,"custom":2312,"target":752,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2113},{"text":2315,"type":734}," 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":730,"content":2317},[2318],{"text":2319,"type":734},"“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":789,"attrs":2321,"content":2322},{"level":791},[2323],{"text":2324,"type":734},"Is Running Good for Boxing?",{"type":730,"content":2326},[2327],{"text":2266,"type":734},{"type":789,"attrs":2329,"content":2330},{"level":791},[2331],{"text":2332,"type":734},"Benefits of Running for Boxers",{"type":789,"attrs":2334,"content":2335},{"level":814},[2336],{"text":2337,"type":734},"Builds Endurance & Stamina",{"type":730,"content":2339},[2340],{"text":2341,"type":734},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":789,"attrs":2343,"content":2344},{"level":814},[2345],{"text":2346,"type":734},"Improves Cardiovascular System",{"type":730,"content":2348},[2349],{"text":2350,"type":734},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":789,"attrs":2352,"content":2353},{"level":814},[2354],{"text":2355,"type":734},"Strengthens Lower Body",{"type":730,"content":2357},[2358],{"text":2359,"type":734},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":789,"attrs":2361,"content":2362},{"level":814},[2363],{"text":2364,"type":734},"Teaches Discipline",{"type":730,"content":2366},[2367],{"text":2368,"type":734},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":789,"attrs":2370,"content":2371},{"level":814},[2372],{"text":2373,"type":734},"Enhances Mental Clarity",{"type":730,"content":2375},[2376,2378,2386],{"text":2377,"type":734},"Much like boxing, running can be a form of ",{"text":2379,"type":734,"marks":2380},"meditative movement",[2381,2385],{"type":749,"attrs":2382},{"href":2383,"uuid":48,"anchor":48,"custom":2384,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2113},{"text":2387,"type":734}," that clears your head and focuses your mind.",{"type":789,"attrs":2389,"content":2390},{"level":791},[2391],{"text":2275,"type":734},{"type":730,"content":2393},[2394],{"text":2395,"type":734},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":2397},[2398],{"text":2399,"type":734},"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":730,"content":2401},[2402],{"text":2403,"type":734},"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":789,"attrs":2405,"content":2406},{"level":791},[2407],{"text":2408,"type":734},"How Long Should I Be Running for Boxing?",{"type":730,"content":2410},[2411],{"text":2412,"type":734},"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":730,"content":2414},[2415,2417,2425],{"text":2416,"type":734},"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":2418,"type":734,"marks":2419},"10 minutes of running",[2420,2424],{"type":749,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"custom":2423,"target":752,"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":2113},{"text":2426,"type":734}," 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":730,"content":2428},[2429],{"text":2430,"type":734},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":789,"attrs":2432,"content":2433},{"level":791},[2434],{"text":1312,"type":734},{"type":730,"content":2436},[2437,2438,2444],{"text":1316,"type":734},{"text":1318,"type":734,"marks":2439},[2440,2443],{"type":749,"attrs":2441},{"href":1322,"uuid":48,"anchor":48,"custom":2442,"target":752,"linktype":13},{},{"type":2113},{"text":2027,"type":734},{"type":730,"content":2446},[2447],{"text":2228,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2449,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2454,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2455,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2450,"component":118,"meta_info":2451,"meta_title":7,"block_image":2452,"cover_image":2453,"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":2458,"title":2459,"plugin":43,"description":2460},"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":2462,"alt":2463,"name":7,"focus":7,"title":2463,"filename":2464,"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,[1109],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1097,"created_at":2474,"published_at":2475,"updated_at":2476,"id":2477,"uuid":2478,"content":2479,"slug":1097,"full_slug":2500,"sort_by_date":48,"position":446,"tag_list":2501,"is_startpage":9,"parent_id":2502,"meta_data":48,"group_id":2503,"first_published_at":2504,"release_id":48,"lang":60,"path":7,"alternates":2505,"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":2480,"component":2481,"meta_info":2482,"custom_content_list":2484},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2483,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2485,2490,2495],{"_uid":2486,"label":2487,"value":2488,"dev_id":2489,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2491,"label":2492,"value":2493,"dev_id":2494,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2496,"label":2497,"value":2498,"dev_id":2499,"component":734},"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",[],1787013253012]