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Get ready to discover a new appreciation for professional fighter training in Stephen’s 4-week Adapted Fight Camp Path only on the FightCamp App.","Who is Stephen Wonderboy Thompson?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"d8b75287-95a6-4855-a21a-de0eeb367845","As Stephen explains, a fight camp is an intense period designed to get you in peak physical condition. “Not only will you be working hard, tracking your data, and competing with FightCamp’s leaderboard, I will be teaching tips and techniques that I personally used to get me where I am today.”\n\nStephen will show you how he structures his fight camps leading up to a big fight, teaching you skills, conditioning, strength, and bag work to help you reach the next level in training. He will also introduce vital concepts like road work, sparring, grappling, and more. Stephen is giving the FightCamp crew an insider look at what the professionals do to physically and mentally prepare themselves to dominate a competitive fight.\n\n“All the training that we’re going to be doing is inspired by my fight camp. All the way from ladder drills, strength and conditioning, bag work, mitt work, even sparring.” Stephen’s fight camps usually last 6 weeks leading up to the fight, but he's packing all that intensity into a 4-week path just for FightCamp. He's sharing his own expert knowledge and proven techniques with all the moves that propelled him to undefeated kickboxer status. Here's a taste of what your training with Wonderboy will look like:\n\n-Tutorials\n-Stance & Footwork\n-Front Kicks\n-Round Kicks\n-Side Kicks\n-Hook Kicks\n-Spinning Side Kicks\n-Spinning Hook Kicks \n\nDrills & Conditioning\nConditioning is key and Stephen knows what it takes to get results on a deadline. He will guide you through shadowboxing, footwork drills, agility, bag drills, and workouts. You can apply all those skills you learned from his tutorials while conditioning your body like a professional fighter.\n\nStrength\nFind out how Stephen builds speed and power with strength training workouts. He’s teaching how and when to use weight training and bodyweight exercises in preparation for a fight, and guide you through 5 rounds of strength exercises with core work. \n\nNutrition\nPreparing your body for peak performance requires optimal nutrition. Stephen enlists the help of professional MMA fighter and nutritionist Tyler Minton to explain how fighters successfully fuel up during their fight camps. \n\nSparring, Mitt Work, Jiu Jitsu, MMA Training, and More\nFightCamp App Series - Adapted Fight Camp Path with Stephen Wonderboy Thompson\nStephen brings his lifetime of experience as a martial artist to this FightCamp path. Watch the Wonderboy in action as he demonstrates the range of disciplines he incorporates into his fight camp and learn how you can apply these techniques in your own training.","What is the 4-week adapted fight camp path on the FightCamp app?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":676,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":706,"full_slug":707,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":709,"meta_data":48,"group_id":710,"first_published_at":711,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":704,"social_link_instagram":705,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":714,"content":715},"doc",[716,733,746,753,768,772,776,781,791,795,801,847,852,856,861,865,869,882,887,897,901,906,919,923],{"type":717,"content":718},"paragraph",[719,722,731],{"text":720,"type":721},"With an undefeated kickboxing record of 57-0, ","text",{"text":723,"type":721,"marks":724},"Stephen “Wonderboy” Thompson",[725,729],{"type":726,"attrs":727},"link",{"href":728,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.instagram.com/wonderboymma",{"type":730},"underline",{"text":732,"type":721}," is one of the best strikers in MMA. Now, he is sharing his secrets exclusively with FightCamp members.",{"type":717,"content":734},[735,737,744],{"text":736,"type":721},"A martial artist his whole life, Stephen now competes in the welterweight division of the UFC. He knows what it takes to get prepared for competition and how to stay focused on that end goal - winning. He is going to teach you about his own proven fighting techniques and guide you through workouts designed to get you in the best shape of your life. 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All the way from ladder drills, strength and conditioning, bag work, mitt work, even sparring.” Stephen’s fight camps usually last 6 weeks leading up to the fight, but he's packing all that intensity into a 4-week path just for FightCamp. He's sharing his own expert knowledge and proven techniques with all the moves that propelled him to undefeated kickboxer status. 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He will guide you through shadowboxing, footwork drills, agility, bag drills, and workouts. You can apply all those skills you learned from his tutorials while conditioning your body like a professional fighter.",{"type":747,"attrs":857,"content":858},{"level":797},[859],{"text":860,"type":721},"Strength",{"type":717,"content":862},[863],{"text":864,"type":721},"Find out how Stephen builds speed and power with strength training workouts. He’s teaching how and when to use weight training and bodyweight exercises in preparation for a fight, and guide you through 5 rounds of strength exercises with core work. ",{"type":747,"attrs":866,"content":867},{"level":797},[868],{"text":433,"type":721},{"type":717,"content":870},[871,873,880],{"text":872,"type":721},"Preparing your body for peak performance requires optimal nutrition. 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Watch the Wonderboy in action as he demonstrates the range of disciplines he incorporates into his fight camp and learn how you can apply these techniques in your own training.",{"type":747,"attrs":902,"content":903},{"level":749},[904],{"text":905,"type":721},"Time to Go Pro with Your Training",{"type":717,"content":907},[908,910,917],{"text":909,"type":721},"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":911,"type":721,"marks":912},"FightCamp",[913,916],{"type":726,"attrs":914},{"href":915,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":730},{"text":918,"type":721}," 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":717,"content":920},[921],{"text":922,"type":721},"Gain access to exclusive expert-led series like the 4-week Adapted FightCamp Path led by Stephen “Wonderboy” Thompson. Challenge yourself to train alongside a professional fighter as Stephen teaches you his personal tips and techniques, available only on the FightCamp App.  ",{"type":717,"content":924},[925],{"text":926,"type":721}," 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":928,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":933,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":929,"component":118,"meta_info":930,"meta_title":7,"block_image":931,"cover_image":932,"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},[],[],"2022-11-07 00:00","article",{"_uid":938,"title":939,"plugin":43,"description":940},"cb9d1885-6722-4173-a8fc-c01c284676ae","Making of the Adapted Fight Camp with Wonderboy | FightCamp","Undefeated kickboxing phenomenon Stephen “Wonderboy” Thompson is sharing his secrets to success in an adapted fight camp training path on the FightCamp app.",{"id":942,"alt":943,"name":7,"focus":7,"title":943,"filename":944,"copyright":7,"fieldtype":50,"is_external_url":9},6304966,"FightCamp App Series - Adapted Fight Camp with Stephen Wonderboy Thompson","https://a.storyblok.com/f/115220/2400x990/fd03f8556e/making-of-adapted-fight-camp-with-stephen-wonderboy-thompson.png",[],"making-of-adapted-fight-camp-with-stephen-wonderboy-thompson","blogs/making-of-adapted-fight-camp-with-stephen-wonderboy-thompson",-5350,[950],"featured",60887917,"7d024e91-d753-4c5e-bb51-a1f60bbf8e89","2022-11-07T05:32:53.287Z","training/{{story.slug}}",[],["Reactive",957],[958,1137,1481,1903,2076,2487],{"name":959,"created_at":960,"published_at":961,"updated_at":962,"id":963,"uuid":964,"content":965,"slug":1131,"full_slug":1132,"sort_by_date":48,"position":1133,"tag_list":1134,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1135,"first_published_at":961,"release_id":48,"lang":60,"path":954,"alternates":1136,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":966,"faqs":967,"title":959,"topic":984,"author":999,"content":1000,"category":1112,"schedule":1120,"component":936,"meta_info":1121,"cover_image":1125,"description":1129,"contributors":1130},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[968,972,976,980],{"_uid":969,"answer":970,"question":971,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":973,"answer":974,"question":975,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":977,"answer":978,"question":979,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":981,"answer":982,"question":983,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":985,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":997,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":986,"component":39,"meta_info":994,"block_image":995,"cover_image":996,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":987,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":992,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":993,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":988,"component":118,"meta_info":989,"meta_title":7,"block_image":990,"cover_image":991,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":714,"content":1001},[1002,1006,1011,1032,1037,1041,1046,1049,1054,1066,1071,1084,1089,1093,1098,1108],{"type":717,"content":1003},[1004],{"text":1005,"type":721},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":747,"attrs":1007,"content":1008},{"level":749},[1009],{"text":1010,"type":721},"Practice, Practice, Practice",{"type":717,"content":1012},[1013,1015,1020,1022,1030],{"text":1014,"type":721},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1016,"type":721,"marks":1017},"always",[1018],{"type":1019},"italic",{"text":1021,"type":721}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1023,"type":721,"marks":1024},"mirror",[1025],{"type":726,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"custom":1028,"target":1029,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},"_blank",{"text":1031,"type":721}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":747,"attrs":1033,"content":1034},{"level":797},[1035],{"text":1036,"type":721},"Shoulder Touch Drill",{"type":717,"content":1038},[1039],{"text":1040,"type":721},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":747,"attrs":1042,"content":1043},{"level":797},[1044],{"text":1045,"type":721},"Cobra Bag",{"type":717,"content":1047},[1048],{"text":974,"type":721},{"type":747,"attrs":1050,"content":1051},{"level":797},[1052],{"text":1053,"type":721},"Sparring",{"type":717,"content":1055},[1056,1058,1064],{"text":1057,"type":721},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1053,"type":721,"marks":1059},[1060],{"type":726,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"custom":1063,"target":1029,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1065,"type":721}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":747,"attrs":1067,"content":1068},{"level":797},[1069],{"text":1070,"type":721},"“Free flow” mitt work",{"type":717,"content":1072},[1073,1075,1082],{"text":1074,"type":721},"Free flow ",{"text":1076,"type":721,"marks":1077},"mitt work",[1078],{"type":726,"attrs":1079},{"href":1080,"uuid":48,"anchor":48,"custom":1081,"target":1029,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1083,"type":721}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":747,"attrs":1085,"content":1086},{"level":797},[1087],{"text":1088,"type":721},"Think Fast",{"type":717,"content":1090},[1091],{"text":1092,"type":721},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":747,"attrs":1094,"content":1095},{"level":749},[1096],{"text":1097,"type":721},"Train Like a Fighter",{"type":717,"content":1099},[1100,1101,1106],{"text":909,"type":721},{"text":911,"type":721,"marks":1102},[1103],{"type":726,"attrs":1104},{"href":915,"uuid":48,"anchor":48,"custom":1105,"target":1029,"linktype":13},{},{"text":1107,"type":721}," 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":717,"content":1109},[1110],{"text":1111,"type":721},"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":1113,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1118,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1119,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1114,"component":118,"meta_info":1115,"meta_title":7,"block_image":1116,"cover_image":1117,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1122,"title":1123,"plugin":43,"description":1124},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1126,"alt":1127,"name":7,"focus":7,"title":1127,"filename":1128,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[950],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1138,"created_at":1139,"published_at":1140,"updated_at":1141,"id":1142,"uuid":1143,"content":1144,"slug":1475,"full_slug":1476,"sort_by_date":48,"position":1477,"tag_list":1478,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1479,"first_published_at":1140,"release_id":48,"lang":60,"path":954,"alternates":1480,"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":1145,"faqs":1146,"title":1138,"topic":1195,"author":1210,"content":1211,"category":1458,"schedule":1466,"component":936,"meta_info":1467,"cover_image":1471,"description":1470,"contributors":1474},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1147,1151,1155,1159,1163,1167,1171,1175,1179,1183,1187,1191],{"_uid":1148,"answer":1149,"question":1150,"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":1152,"answer":1153,"question":1154,"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":1156,"answer":1157,"question":1158,"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":1160,"answer":1161,"question":1162,"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":1164,"answer":1165,"question":1166,"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":1168,"answer":1169,"question":1170,"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":1172,"answer":1173,"question":1174,"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":1176,"answer":1177,"question":1178,"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":1180,"answer":1181,"question":1182,"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":1184,"answer":1185,"question":1186,"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":1188,"answer":1189,"question":1190,"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":1192,"answer":1193,"question":1194,"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":1196,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1208,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1209,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1197,"component":39,"meta_info":1205,"block_image":1206,"cover_image":1207,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1198,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1203,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1199,"component":118,"meta_info":1200,"meta_title":7,"block_image":1201,"cover_image":1202,"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":714,"content":1212},[1213,1233,1245,1258,1263,1267,1278,1282,1296,1300,1305,1308,1312,1323,1335,1339,1342,1347,1358,1370,1374,1377,1382,1393,1397,1401,1405,1408,1413,1424,1428,1432,1436,1441,1445,1454],{"type":717,"content":1214},[1215,1217,1223,1225,1231],{"text":1216,"type":721},"Out of the ",{"text":1218,"type":721,"marks":1219},"six (6) basic punches",[1220],{"type":726,"attrs":1221},{"href":1222,"uuid":48,"anchor":48,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1224,"type":721}," in boxing, punch number one is the ",{"text":1226,"type":721,"marks":1227},"jab",[1228],{"type":726,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1232,"type":721},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":717,"content":1234},[1235,1237,1243],{"text":1236,"type":721},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1238,"type":721,"marks":1239},"Coach PJ",[1240],{"type":726,"attrs":1241},{"href":1242,"uuid":48,"anchor":48,"target":1029,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1244,"type":721}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":754,"attrs":1246},{"id":1247,"body":1248},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1249],{"_uid":1250,"link":1251,"image":1253,"title":1255,"component":1257},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1252,"linktype":13,"fieldtype":14,"cached_url":1252},"https://youtu.be/JM-8c3EqwZg",{"id":1254,"alt":1255,"name":7,"focus":48,"title":1255,"filename":1256,"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","image_video_link",{"type":747,"attrs":1259,"content":1260},{"level":749},[1261],{"text":1262,"type":721},"5 Most Common Jab Mistakes",{"type":747,"attrs":1264,"content":1265},{"level":797},[1266],{"text":1158,"type":721},{"type":754,"attrs":1268},{"id":1247,"body":1269},[1270],{"url":1271,"_uid":1272,"image":1273,"component":766,"copyright_details":1277},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1274,"alt":1275,"name":7,"focus":48,"title":1275,"filename":1276,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":717,"content":1279},[1280],{"text":1281,"type":721},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":802,"content":1283},[1284,1290],{"type":805,"content":1285},[1286],{"type":717,"content":1287},[1288],{"text":1289,"type":721},"While extending the arm to punch",{"type":805,"content":1291},[1292],{"type":717,"content":1293},[1294],{"text":1295,"type":721},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":717,"content":1297},[1298],{"text":1299,"type":721},"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":747,"attrs":1301,"content":1302},{"level":797},[1303],{"text":1304,"type":721},"How To Fix It:",{"type":717,"content":1306},[1307],{"text":1161,"type":721},{"type":747,"attrs":1309,"content":1310},{"level":797},[1311],{"text":1166,"type":721},{"type":754,"attrs":1313},{"id":1247,"body":1314},[1315],{"url":1316,"_uid":1317,"image":1318,"component":766,"copyright_details":1322},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1319,"alt":1320,"name":7,"focus":48,"title":1320,"filename":1321,"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":717,"content":1324},[1325,1327,1333],{"text":1326,"type":721},"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":1328,"type":721,"marks":1329},"hook",[1330],{"type":726,"attrs":1331},{"href":1332,"uuid":48,"anchor":48,"target":1029,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1334,"type":721}," 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":747,"attrs":1336,"content":1337},{"level":797},[1338],{"text":1304,"type":721},{"type":717,"content":1340},[1341],{"text":1169,"type":721},{"type":747,"attrs":1343,"content":1344},{"level":797},[1345],{"text":1346,"type":721},"3. Pushing the Jab",{"type":754,"attrs":1348},{"id":1247,"body":1349},[1350],{"url":1351,"_uid":1352,"image":1353,"component":766,"copyright_details":1357},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1354,"alt":1355,"name":7,"focus":48,"title":1355,"filename":1356,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":717,"content":1359},[1360,1362,1368],{"text":1361,"type":721},"“Pushing the jab” means leaning into the punch. In your ",{"text":1363,"type":721,"marks":1364},"boxing stance",[1365],{"type":726,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1369,"type":721},", 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":747,"attrs":1371,"content":1372},{"level":797},[1373],{"text":1304,"type":721},{"type":717,"content":1375},[1376],{"text":1177,"type":721},{"type":747,"attrs":1378,"content":1379},{"level":797},[1380],{"text":1381,"type":721},"4. Flaring Your Elbows",{"type":754,"attrs":1383},{"id":1247,"body":1384},[1385],{"url":1386,"_uid":1387,"image":1388,"component":766,"copyright_details":1392},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1389,"alt":1390,"name":7,"focus":48,"title":1390,"filename":1391,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":717,"content":1394},[1395],{"text":1396,"type":721},"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":717,"content":1398},[1399],{"text":1400,"type":721},"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":747,"attrs":1402,"content":1403},{"level":797},[1404],{"text":1304,"type":721},{"type":717,"content":1406},[1407],{"text":1185,"type":721},{"type":747,"attrs":1409,"content":1410},{"level":797},[1411],{"text":1412,"type":721},"5. Not Jabbing Enough",{"type":754,"attrs":1414},{"id":1247,"body":1415},[1416],{"url":1417,"_uid":1418,"image":1419,"component":766,"copyright_details":1423},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1420,"alt":1421,"name":7,"focus":48,"title":1421,"filename":1422,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":717,"content":1425},[1426],{"text":1427,"type":721},"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":747,"attrs":1429,"content":1430},{"level":797},[1431],{"text":1304,"type":721},{"type":717,"content":1433},[1434],{"text":1435,"type":721},"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":747,"attrs":1437,"content":1438},{"level":749},[1439],{"text":1440,"type":721},"Keep On Jabbing",{"type":717,"content":1442},[1443],{"text":1444,"type":721},"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":717,"content":1446},[1447,1448,1452],{"text":909,"type":721},{"text":911,"type":721,"marks":1449},[1450],{"type":726,"attrs":1451},{"href":915,"uuid":48,"anchor":48,"target":1029,"linktype":13},{"text":1453,"type":721}," 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":717,"content":1455},[1456],{"text":1457,"type":721},"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":1459,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1464,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1465,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1460,"component":118,"meta_info":1461,"meta_title":7,"block_image":1462,"cover_image":1463,"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":1468,"title":1469,"plugin":43,"description":1470},"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":1472,"alt":1138,"name":7,"focus":48,"title":1138,"filename":1473,"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,[950],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1482,"created_at":1483,"published_at":1484,"updated_at":1485,"id":1486,"uuid":1487,"content":1488,"slug":1896,"full_slug":1897,"sort_by_date":48,"position":1898,"tag_list":1899,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1900,"first_published_at":1901,"release_id":48,"lang":60,"path":954,"alternates":1902,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1489,"faqs":1490,"title":1482,"topic":1511,"author":1526,"content":1527,"category":1880,"schedule":1888,"component":936,"meta_info":1889,"cover_image":1892,"description":1891,"contributors":1895},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1491,1495,1499,1503,1507],{"_uid":1492,"answer":1493,"question":1494,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1496,"answer":1497,"question":1498,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1500,"answer":1501,"question":1502,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1504,"answer":1505,"question":1506,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1508,"answer":1509,"question":1510,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1512,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1524,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1525,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1513,"component":39,"meta_info":1521,"block_image":1522,"cover_image":1523,"internal_notes":7},{"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},[],[],{"_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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":714,"content":1528},[1529,1533,1536,1548,1553,1558,1623,1628,1654,1659,1663,1668,1676,1688,1693,1704,1709,1720,1725,1736,1741,1753,1758,1769,1774,1794,1799,1804,1824,1829,1848,1853,1866,1870],{"type":717,"content":1530},[1531],{"text":1532,"type":721},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":717,"content":1534},[1535],{"text":1493,"type":721},{"type":754,"attrs":1537},{"id":1538,"body":1539},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1540],{"_uid":1541,"link":1542,"image":1544,"title":1546,"component":1257},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1543,"linktype":13,"fieldtype":14,"cached_url":1543},"https://pin.it/2zdpNMs",{"id":1545,"alt":1546,"name":7,"focus":48,"title":1546,"filename":1547,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":747,"attrs":1549,"content":1550},{"level":749},[1551],{"text":1552,"type":721},"Top Rock Step-By-Step",{"type":747,"attrs":1554,"content":1555},{"level":797},[1556],{"text":1557,"type":721},"The Feet",{"type":802,"content":1559},[1560,1566,1586,1592,1611,1617],{"type":805,"content":1561},[1562],{"type":717,"content":1563},[1564],{"text":1565,"type":721},"Begin by starting in an athletic stance on the balls of your feet",{"type":805,"content":1567},[1568,1572],{"type":717,"content":1569},[1570],{"text":1571,"type":721},"To start, being by doing a “step out”",{"type":802,"content":1573},[1574,1580],{"type":805,"content":1575},[1576],{"type":717,"content":1577},[1578],{"text":1579,"type":721},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":805,"content":1581},[1582],{"type":717,"content":1583},[1584],{"text":1585,"type":721},"Pause for a half-second",{"type":805,"content":1587},[1588],{"type":717,"content":1589},[1590],{"text":1591,"type":721},"Return to the starting stance by performing a slight hop backward",{"type":805,"content":1593},[1594,1598],{"type":717,"content":1595},[1596],{"text":1597,"type":721},"Once returned, perform the opposite foot “step out”",{"type":802,"content":1599},[1600,1606],{"type":805,"content":1601},[1602],{"type":717,"content":1603},[1604],{"text":1605,"type":721},"Make sure the step out is in front of the opposite foot and crosses over",{"type":805,"content":1607},[1608],{"type":717,"content":1609},[1610],{"text":1585,"type":721},{"type":805,"content":1612},[1613],{"type":717,"content":1614},[1615],{"text":1616,"type":721},"Hop back to the starting position",{"type":805,"content":1618},[1619],{"type":717,"content":1620},[1621],{"text":1622,"type":721},"Continue Top Rocking for the remainder of the set",{"type":747,"attrs":1624,"content":1625},{"level":797},[1626],{"text":1627,"type":721},"The Arms",{"type":802,"content":1629},[1630,1636,1642,1648],{"type":805,"content":1631},[1632],{"type":717,"content":1633},[1634],{"text":1635,"type":721},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":805,"content":1637},[1638],{"type":717,"content":1639},[1640],{"text":1641,"type":721},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":805,"content":1643},[1644],{"type":717,"content":1645},[1646],{"text":1647,"type":721},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":805,"content":1649},[1650],{"type":717,"content":1651},[1652],{"text":1653,"type":721},"Continue using this arm motion to help with rhythm and balance",{"type":747,"attrs":1655,"content":1656},{"level":749},[1657],{"text":1658,"type":721},"Movement Key Points",{"type":717,"content":1660},[1661],{"text":1662,"type":721},"Here are some key things to focus on while performing the Top Rock:",{"type":747,"attrs":1664,"content":1665},{"level":797},[1666],{"text":1667,"type":721},"Start by swinging your arms",{"type":802,"content":1669},[1670],{"type":805,"content":1671},[1672],{"type":717,"content":1673},[1674],{"text":1675,"type":721},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":754,"attrs":1677},{"id":1678,"body":1679},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1680],{"url":1681,"_uid":1682,"image":1683,"component":766,"copyright_details":1687},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1684,"alt":1685,"name":7,"focus":48,"title":1685,"filename":1686,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":747,"attrs":1689,"content":1690},{"level":797},[1691],{"text":1692,"type":721},"On each hop back, your arms should cross in front of your chest",{"type":754,"attrs":1694},{"id":1678,"body":1695},[1696],{"url":1697,"_uid":1698,"image":1699,"component":766,"copyright_details":1703},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1700,"alt":1701,"name":7,"focus":48,"title":1701,"filename":1702,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":747,"attrs":1705,"content":1706},{"level":797},[1707],{"text":1708,"type":721},"One foot should cross at a time",{"type":754,"attrs":1710},{"id":1678,"body":1711},[1712],{"url":1713,"_uid":1714,"image":1715,"component":766,"copyright_details":1719},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1716,"alt":1717,"name":7,"focus":48,"title":1717,"filename":1718,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":747,"attrs":1721,"content":1722},{"level":797},[1723],{"text":1724,"type":721},"Perform the movement by staying on the balls of your feet",{"type":754,"attrs":1726},{"id":1678,"body":1727},[1728],{"url":1729,"_uid":1730,"image":1731,"component":766,"copyright_details":1735},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1732,"alt":1733,"name":7,"focus":48,"title":1733,"filename":1734,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":747,"attrs":1737,"content":1738},{"level":797},[1739],{"text":1740,"type":721},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":754,"attrs":1742},{"id":1743,"body":1744},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1745],{"url":1746,"_uid":1747,"image":1748,"component":766,"copyright_details":1752},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1749,"alt":1750,"name":7,"focus":48,"title":1750,"filename":1751,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":747,"attrs":1754,"content":1755},{"level":797},[1756],{"text":1757,"type":721},"Stay loose and have fun!",{"type":754,"attrs":1759},{"id":1678,"body":1760},[1761],{"url":1762,"_uid":1763,"image":1764,"component":766,"copyright_details":1768},{"id":7,"url":7,"linktype":760,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1765,"alt":1766,"name":7,"focus":48,"title":1766,"filename":1767,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":747,"attrs":1770,"content":1771},{"level":749},[1772],{"text":1773,"type":721},"Muscles Used",{"type":802,"content":1775},[1776,1782,1788],{"type":805,"content":1777},[1778],{"type":717,"content":1779},[1780],{"text":1781,"type":721},"Deltoids",{"type":805,"content":1783},[1784],{"type":717,"content":1785},[1786],{"text":1787,"type":721},"Core",{"type":805,"content":1789},[1790],{"type":717,"content":1791},[1792],{"text":1793,"type":721},"Calves",{"type":747,"attrs":1795,"content":1796},{"level":749},[1797],{"text":1798,"type":721},"Application",{"type":747,"attrs":1800,"content":1801},{"level":797},[1802],{"text":1803,"type":721},"For Sets",{"type":802,"content":1805},[1806,1812,1818],{"type":805,"content":1807},[1808],{"type":717,"content":1809},[1810],{"text":1811,"type":721},"Perform 3-6 sets",{"type":805,"content":1813},[1814],{"type":717,"content":1815},[1816],{"text":1817,"type":721},"12-20 repetitions each way",{"type":805,"content":1819},[1820],{"type":717,"content":1821},[1822],{"text":1823,"type":721},"Rest 30-45 seconds between sets",{"type":747,"attrs":1825,"content":1826},{"level":797},[1827],{"text":1828,"type":721},"For Time",{"type":802,"content":1830},[1831,1836,1842],{"type":805,"content":1832},[1833],{"type":717,"content":1834},[1835],{"text":1811,"type":721},{"type":805,"content":1837},[1838],{"type":717,"content":1839},[1840],{"text":1841,"type":721},"Perform for 30-90 seconds",{"type":805,"content":1843},[1844],{"type":717,"content":1845},[1846],{"text":1847,"type":721},"Rest 45-60 seconds between sets",{"type":747,"attrs":1849,"content":1850},{"level":749},[1851],{"text":1852,"type":721},"Dance Moves For Boxers",{"type":717,"content":1854},[1855,1857,1864],{"text":1856,"type":721},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1858,"type":721,"marks":1859},"Flo Master",[1860],{"type":726,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1865,"type":721},". ",{"type":747,"attrs":1867,"content":1868},{"level":749},[1869],{"text":1097,"type":721},{"type":717,"content":1871},[1872,1873,1878],{"text":909,"type":721},{"text":911,"type":721,"marks":1874},[1875],{"type":726,"attrs":1876},{"href":915,"uuid":48,"anchor":48,"custom":1877,"target":1029,"linktype":13},{},{"text":1879,"type":721}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1881,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1886,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1887,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1882,"component":118,"meta_info":1883,"meta_title":7,"block_image":1884,"cover_image":1885,"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},[],[],"2022-12-09 00:00",{"_uid":1890,"title":1482,"plugin":43,"description":1891},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1893,"alt":1482,"name":7,"focus":48,"title":1482,"filename":1894,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[950],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1904,"created_at":1905,"published_at":1906,"updated_at":1907,"id":1908,"uuid":1909,"content":1910,"slug":2069,"full_slug":2070,"sort_by_date":48,"position":2071,"tag_list":2072,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2073,"first_published_at":2074,"release_id":48,"lang":60,"path":954,"alternates":2075,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1911,"faqs":1912,"title":1904,"topic":1929,"author":999,"content":1944,"category":2051,"schedule":2059,"component":936,"meta_info":2060,"cover_image":2064,"description":2067,"contributors":2068},"af46e437-bfbd-4a28-91a2-df5259454628",[1913,1917,1921,1925],{"_uid":1914,"answer":1915,"question":1916,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1918,"answer":1919,"question":1920,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1922,"answer":1923,"question":1924,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1926,"answer":1927,"question":1928,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1930,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1942,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1943,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1931,"component":39,"meta_info":1939,"block_image":1940,"cover_image":1941,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1932,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1937,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1938,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1933,"component":118,"meta_info":1934,"meta_title":7,"block_image":1935,"cover_image":1936,"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":714,"content":1945},[1946,1959,1964,1968,1973,1977,1991,1996,2009,2014,2018,2031,2035,2039,2048],{"type":717,"content":1947},[1948,1950,1957],{"text":1949,"type":721},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1951,"type":721,"marks":1952},"Strength training",[1953],{"type":726,"attrs":1954},{"href":1955,"uuid":48,"anchor":48,"custom":1956,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1958,"type":721}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":747,"attrs":1960,"content":1961},{"level":749},[1962],{"text":1963,"type":721},"Why do Boxers Train Their Neck?",{"type":717,"content":1965},[1966],{"text":1967,"type":721},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":747,"attrs":1969,"content":1970},{"level":749},[1971],{"text":1972,"type":721},"How do Boxers Strength Train Their Neck?",{"type":717,"content":1974},[1975],{"text":1976,"type":721},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":802,"content":1978},[1979,1985],{"type":805,"content":1980},[1981],{"type":717,"content":1982},[1983],{"text":1984,"type":721},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":805,"content":1986},[1987],{"type":717,"content":1988},[1989],{"text":1990,"type":721},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":747,"attrs":1992,"content":1993},{"level":749},[1994],{"text":1995,"type":721},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":717,"content":1997},[1998,2000,2007],{"text":1999,"type":721},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2001,"type":721,"marks":2002},"injury",[2003],{"type":726,"attrs":2004},{"href":2005,"uuid":48,"anchor":48,"custom":2006,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2008,"type":721}," occurring.",{"type":747,"attrs":2010,"content":2011},{"level":749},[2012],{"text":2013,"type":721},"How Often Should Boxers Train Their Neck?",{"type":717,"content":2015},[2016],{"text":2017,"type":721},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":754,"attrs":2019},{"id":2020,"body":2021},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2022],{"_uid":2023,"text":2024,"image":2025,"author":2029,"component":2030},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2026,"alt":2027,"name":7,"focus":7,"title":2027,"filename":2028,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":717,"content":2032},[2033],{"text":2034,"type":721},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":747,"attrs":2036,"content":2037},{"level":749},[2038],{"text":1097,"type":721},{"type":717,"content":2040},[2041,2042,2047],{"text":909,"type":721},{"text":911,"type":721,"marks":2043},[2044],{"type":726,"attrs":2045},{"href":915,"uuid":48,"anchor":48,"custom":2046,"target":1029,"linktype":13},{},{"text":1107,"type":721},{"type":717,"content":2049},[2050],{"text":1457,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2052,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2053,"component":118,"meta_info":2054,"meta_title":7,"block_image":2055,"cover_image":2056,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2061,"title":2062,"plugin":43,"description":2063},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2065,"alt":2027,"name":7,"focus":7,"title":2027,"filename":2066,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[950],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2077,"created_at":2078,"published_at":2079,"updated_at":2080,"id":2081,"uuid":2082,"content":2083,"slug":2480,"full_slug":2481,"sort_by_date":48,"position":2482,"tag_list":2483,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2484,"first_published_at":2485,"release_id":48,"lang":60,"path":954,"alternates":2486,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2084,"faqs":2085,"title":2077,"topic":2090,"author":2105,"content":2106,"category":2462,"schedule":1120,"component":936,"meta_info":2470,"cover_image":2474,"description":2478,"contributors":2479},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2086],{"_uid":2087,"answer":2088,"question":2089,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2091,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2103,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2092,"component":39,"meta_info":2100,"block_image":2101,"cover_image":2102,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2093,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2094,"component":118,"meta_info":2095,"meta_title":7,"block_image":2096,"cover_image":2097,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":714,"content":2107},[2108,2112,2116,2120,2132,2164,2168,2173,2177,2181,2186,2190,2210,2215,2219,2245,2249,2254,2258,2278,2283,2287,2307,2312,2316,2346,2351,2354,2374,2379,2383,2403,2408,2412,2432,2445,2450,2459],{"type":717,"content":2109},[2110],{"text":2111,"type":721},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":717,"content":2113},[2114],{"text":2115,"type":721},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":717,"content":2117},[2118],{"text":2119,"type":721},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":717,"content":2121},[2122,2124,2130],{"text":2123,"type":721},"With consistent resistance training and ",{"text":2125,"type":721,"marks":2126},"healthy nutrition",[2127],{"type":726,"attrs":2128},{"href":878,"uuid":48,"anchor":48,"custom":2129,"target":1029,"linktype":13},{},{"text":2131,"type":721},", women can develop strong arm muscles that will empower you to:",{"type":802,"content":2133},[2134,2140,2146,2152,2158],{"type":805,"content":2135},[2136],{"type":717,"content":2137},[2138],{"text":2139,"type":721},"Throw a solid punch",{"type":805,"content":2141},[2142],{"type":717,"content":2143},[2144],{"text":2145,"type":721},"Carry your kids or fur babies",{"type":805,"content":2147},[2148],{"type":717,"content":2149},[2150],{"text":2151,"type":721},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":805,"content":2153},[2154],{"type":717,"content":2155},[2156],{"text":2157,"type":721},"Feel confident in every tank top and sleeveless dress",{"type":805,"content":2159},[2160],{"type":717,"content":2161},[2162],{"text":2163,"type":721},"Haul all those bags from the car to the house in one trip ",{"type":717,"content":2165},[2166],{"text":2167,"type":721},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":747,"attrs":2169,"content":2170},{"level":749},[2171],{"text":2172,"type":721},"Arm Exercises for Women",{"type":717,"content":2174},[2175],{"text":2176,"type":721},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":717,"content":2178},[2179],{"text":2180,"type":721},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":747,"attrs":2182,"content":2183},{"level":797},[2184],{"text":2185,"type":721},"1. Plank With Bicep Curl",{"type":717,"content":2187},[2188],{"text":2189,"type":721},"Target Muscles: Biceps & Core",{"type":802,"content":2191},[2192,2198,2204],{"type":805,"content":2193},[2194],{"type":717,"content":2195},[2196],{"text":2197,"type":721},"Begin in plank position, holding two dumbbells on the floor",{"type":805,"content":2199},[2200],{"type":717,"content":2201},[2202],{"text":2203,"type":721},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":805,"content":2205},[2206],{"type":717,"content":2207},[2208],{"text":2209,"type":721},"Maintain plank position and repeat with the other arm",{"type":747,"attrs":2211,"content":2212},{"level":797},[2213],{"text":2214,"type":721},"2. Overhead Tricep Extension",{"type":717,"content":2216},[2217],{"text":2218,"type":721},"Target Muscles: Triceps",{"type":802,"content":2220},[2221,2227,2233,2239],{"type":805,"content":2222},[2223],{"type":717,"content":2224},[2225],{"text":2226,"type":721},"Hold the weight overhead with both hands",{"type":805,"content":2228},[2229],{"type":717,"content":2230},[2231],{"text":2232,"type":721},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":805,"content":2234},[2235],{"type":717,"content":2236},[2237],{"text":2238,"type":721},"Straighten your elbows and extend the weight overhead",{"type":805,"content":2240},[2241],{"type":717,"content":2242},[2243],{"text":2244,"type":721},"Hold the fully extended position for a moment, then repeat slowly",{"type":717,"content":2246},[2247],{"text":2248,"type":721},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":747,"attrs":2250,"content":2251},{"level":797},[2252],{"text":2253,"type":721},"3. Upright Row ",{"type":717,"content":2255},[2256],{"text":2257,"type":721},"Target Muscles: Traps & Deltoids",{"type":802,"content":2259},[2260,2266,2272],{"type":805,"content":2261},[2262],{"type":717,"content":2263},[2264],{"text":2265,"type":721},"Begin standing with your feet hip-width apart",{"type":805,"content":2267},[2268],{"type":717,"content":2269},[2270],{"text":2271,"type":721},"Lift your barbell or dumbbells straight up toward your chin",{"type":805,"content":2273},[2274],{"type":717,"content":2275},[2276],{"text":2277,"type":721},"Pause at the top of the lift, lower, and repeat",{"type":747,"attrs":2279,"content":2280},{"level":797},[2281],{"text":2282,"type":721},"4. Lateral Arm Raise",{"type":717,"content":2284},[2285],{"text":2286,"type":721},"Target Muscles: Triceps & Shoulders",{"type":802,"content":2288},[2289,2295,2301],{"type":805,"content":2290},[2291],{"type":717,"content":2292},[2293],{"text":2294,"type":721},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":805,"content":2296},[2297],{"type":717,"content":2298},[2299],{"text":2300,"type":721},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":805,"content":2302},[2303],{"type":717,"content":2304},[2305],{"text":2306,"type":721},"Lower and repeat",{"type":747,"attrs":2308,"content":2309},{"level":797},[2310],{"text":2311,"type":721},"5. Dumbbell Bench Press",{"type":717,"content":2313},[2314],{"text":2315,"type":721},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":802,"content":2317},[2318,2324,2330,2340],{"type":805,"content":2319},[2320],{"type":717,"content":2321},[2322],{"text":2323,"type":721},"Begin laying on a bench with your feet flat on the floor",{"type":805,"content":2325},[2326],{"type":717,"content":2327},[2328],{"text":2329,"type":721},"Lift the dumbbells to chest height, with your hands facing forward",{"type":805,"content":2331},[2332],{"type":717,"content":2333},[2334,2336],{"text":2335,"type":721},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2337,"type":721,"marks":2338},"(don’t let the dumbbells touch)",[2339],{"type":1019},{"type":805,"content":2341},[2342],{"type":717,"content":2343},[2344],{"text":2345,"type":721},"Lower your arms and repeat",{"type":747,"attrs":2347,"content":2348},{"level":797},[2349],{"text":2350,"type":721},"6. Tricep Dips",{"type":717,"content":2352},[2353],{"text":2218,"type":721},{"type":802,"content":2355},[2356,2362,2368],{"type":805,"content":2357},[2358],{"type":717,"content":2359},[2360],{"text":2361,"type":721},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":805,"content":2363},[2364],{"type":717,"content":2365},[2366],{"text":2367,"type":721},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":805,"content":2369},[2370],{"type":717,"content":2371},[2372],{"text":2373,"type":721},"Push yourself back up until your arms are almost straight, and repeat",{"type":747,"attrs":2375,"content":2376},{"level":797},[2377],{"text":2378,"type":721},"7. Decline Push-Up",{"type":717,"content":2380},[2381],{"text":2382,"type":721},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":802,"content":2384},[2385,2391,2397],{"type":805,"content":2386},[2387],{"type":717,"content":2388},[2389],{"text":2390,"type":721},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":805,"content":2392},[2393],{"type":717,"content":2394},[2395],{"text":2396,"type":721},"Brace your core and glutes, and lower yourself down into a push-up",{"type":805,"content":2398},[2399],{"type":717,"content":2400},[2401],{"text":2402,"type":721},"Extend your elbows to push yourself up, and repeat",{"type":747,"attrs":2404,"content":2405},{"level":797},[2406],{"text":2407,"type":721},"8. Diamond Push-Up",{"type":717,"content":2409},[2410],{"text":2411,"type":721},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":802,"content":2413},[2414,2420,2426],{"type":805,"content":2415},[2416],{"type":717,"content":2417},[2418],{"text":2419,"type":721},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":805,"content":2421},[2422],{"type":717,"content":2423},[2424],{"text":2425,"type":721},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":805,"content":2427},[2428],{"type":717,"content":2429},[2430],{"text":2431,"type":721},"Push yourself back up and repeat",{"type":717,"content":2433},[2434,2436,2443],{"text":2435,"type":721},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2437,"type":721,"marks":2438},"FightCamp Community",[2439],{"type":726,"attrs":2440},{"href":2441,"uuid":48,"anchor":48,"custom":2442,"target":1029,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2444,"type":721}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":747,"attrs":2446,"content":2447},{"level":749},[2448],{"text":2449,"type":721},"Train Like a Woman",{"type":717,"content":2451},[2452,2453,2458],{"text":909,"type":721},{"text":911,"type":721,"marks":2454},[2455],{"type":726,"attrs":2456},{"href":915,"uuid":48,"anchor":48,"custom":2457,"target":1029,"linktype":13},{},{"text":1453,"type":721},{"type":717,"content":2460},[2461],{"text":1111,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2463,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2468,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2469,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2464,"component":118,"meta_info":2465,"meta_title":7,"block_image":2466,"cover_image":2467,"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":2471,"title":2472,"plugin":43,"description":2473},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2475,"alt":2476,"name":7,"focus":7,"title":2476,"filename":2477,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[950],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2488,"created_at":2489,"published_at":2490,"updated_at":2491,"id":2492,"uuid":2493,"content":2494,"slug":2719,"full_slug":2720,"sort_by_date":48,"position":2721,"tag_list":2722,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2723,"first_published_at":2724,"release_id":48,"lang":60,"path":954,"alternates":2725,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2495,"faqs":2496,"title":2488,"topic":2509,"author":2524,"content":2525,"category":2700,"schedule":2708,"component":936,"meta_info":2709,"cover_image":2713,"description":2717,"contributors":2718},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2497,2501,2505],{"_uid":2498,"answer":2499,"question":2500,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2502,"answer":2503,"question":2504,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2506,"answer":2507,"question":2508,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2510,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2522,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2511,"component":39,"meta_info":2519,"block_image":2520,"cover_image":2521,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2512,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2517,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2513,"component":118,"meta_info":2514,"meta_title":7,"block_image":2515,"cover_image":2516,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":714,"content":2526},[2527,2531,2535,2539,2543,2557,2605,2617,2622,2645,2679,2683,2687,2697],{"type":747,"attrs":2528,"content":2529},{"level":749},[2530],{"text":2500,"type":721},{"type":717,"content":2532},[2533],{"text":2534,"type":721},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":717,"content":2536},[2537],{"text":2538,"type":721},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":747,"attrs":2540,"content":2541},{"level":749},[2542],{"text":2504,"type":721},{"type":717,"content":2544},[2545,2547,2555],{"text":2546,"type":721},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2548,"type":721,"marks":2549},"National Academy of Sports Medicine",[2550,2554],{"type":726,"attrs":2551},{"href":2552,"uuid":48,"anchor":48,"custom":2553,"target":1029,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":730},{"text":2556,"type":721}," has a few exercise-related symptoms of overtraining:",{"type":2558,"attrs":2559,"content":2562},"ordered_list",{"order":2560},{"order":2561},1,[2563,2569,2575,2581,2587,2593,2599],{"type":805,"content":2564},[2565],{"type":717,"content":2566},[2567],{"text":2568,"type":721},"A plateau or decline in workout performance or progress",{"type":805,"content":2570},[2571],{"type":717,"content":2572},[2573],{"text":2574,"type":721},"A perception of increased exertion during “normal” or “easy” workouts",{"type":805,"content":2576},[2577],{"type":717,"content":2578},[2579],{"text":2580,"type":721},"Excessive sweating or overheating",{"type":805,"content":2582},[2583],{"type":717,"content":2584},[2585],{"text":2586,"type":721},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":805,"content":2588},[2589],{"type":717,"content":2590},[2591],{"text":2592,"type":721},"A lack of feeling “refreshed” after regular rest and recovery",{"type":805,"content":2594},[2595],{"type":717,"content":2596},[2597],{"text":2598,"type":721},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":805,"content":2600},[2601],{"type":717,"content":2602},[2603],{"text":2604,"type":721},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":717,"content":2606},[2607,2609,2615],{"text":2608,"type":721},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":738,"type":721,"marks":2610},[2611,2614],{"type":726,"attrs":2612},{"href":742,"uuid":48,"anchor":48,"custom":2613,"target":1029,"linktype":13},{},{"type":730},{"text":2616,"type":721}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":747,"attrs":2618,"content":2619},{"level":749},[2620],{"text":2621,"type":721},"A Day of Rest",{"type":717,"content":2623},[2624,2626,2634,2636,2643],{"text":2625,"type":721},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2627,"type":721,"marks":2628},"Aaron",[2629,2633],{"type":726,"attrs":2630},{"href":2631,"uuid":48,"anchor":48,"custom":2632,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":730},{"text":2635,"type":721}," and ",{"text":2637,"type":721,"marks":2638},"Flo",[2639,2642],{"type":726,"attrs":2640},{"href":1862,"uuid":48,"anchor":48,"custom":2641,"target":1029,"linktype":13},{},{"type":730},{"text":2644,"type":721},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":717,"content":2646},[2647,2649,2657,2659,2667,2669,2677],{"text":2648,"type":721},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2650,"type":721,"marks":2651},"researchers",[2652,2656],{"type":726,"attrs":2653},{"href":2654,"uuid":48,"anchor":48,"custom":2655,"target":1029,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":730},{"text":2658,"type":721}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2660,"type":721,"marks":2661},"FightCamp Trainers",[2662,2666],{"type":726,"attrs":2663},{"href":2664,"uuid":48,"anchor":48,"custom":2665,"target":1029,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":730},{"text":2668,"type":721}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2670,"type":721,"marks":2671},"neurological connections",[2672,2676],{"type":726,"attrs":2673},{"href":2674,"uuid":48,"anchor":48,"custom":2675,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":730},{"text":2678,"type":721},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":717,"content":2680},[2681],{"text":2682,"type":721},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":747,"attrs":2684,"content":2685},{"level":749},[2686],{"text":1097,"type":721},{"type":717,"content":2688},[2689,2690,2696],{"text":909,"type":721},{"text":911,"type":721,"marks":2691},[2692,2695],{"type":726,"attrs":2693},{"href":915,"uuid":48,"anchor":48,"custom":2694,"target":1029,"linktype":13},{},{"type":730},{"text":1107,"type":721},{"type":717,"content":2698},[2699],{"text":1111,"type":721},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2701,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2706,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2707,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2702,"component":118,"meta_info":2703,"meta_title":7,"block_image":2704,"cover_image":2705,"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},[],[],"2023-01-12 00:00",{"_uid":2710,"title":2711,"plugin":43,"description":2712},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2714,"alt":2715,"name":7,"focus":7,"title":2715,"filename":2716,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[950],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":936,"created_at":2727,"published_at":2728,"updated_at":2729,"id":2730,"uuid":2731,"content":2732,"slug":936,"full_slug":2753,"sort_by_date":48,"position":446,"tag_list":2754,"is_startpage":9,"parent_id":2755,"meta_data":48,"group_id":2756,"first_published_at":2757,"release_id":48,"lang":60,"path":7,"alternates":2758,"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":2733,"component":2734,"meta_info":2735,"custom_content_list":2737},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2736,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2738,2743,2748],{"_uid":2739,"label":2740,"value":2741,"dev_id":2742,"component":721},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2744,"label":2745,"value":2746,"dev_id":2747,"component":721},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2749,"label":2750,"value":2751,"dev_id":2752,"component":721},"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",[],1787353494324]