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A balance of cardio and resistance training at varying levels of intensity triggers your body’s energy-burning mechanism to work both harder and smarter.\n\nBoxing training naturally incorporates metabolic conditioning, often combining intense bursts of cardio with compound strength training exercises. Over time, the increase in lean muscle mass with regular heart-pounding cardio drills, paired with a healthy boxer’s diet, resets your metabolism to a more efficient state, even at rest.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"0586131b-98d9-448c-9e51-96e11c4606ad","Metabolic conditioning, or metcon, challenges your body to burn calories at a high rate, while creating an oxygen deficit. This oxygen deficit is what causes the coveted “afterburn” in which your body keeps torching calories long after you have finished your workout.","What is metabolic conditioning?",{"_uid":675,"answer":676,"question":677,"component":669},"e8d4e2a3-1f5c-4310-98c1-1b67a8ae3f49","HIIT is just one aspect of metabolic training. To achieve maximum metabolic efficiency, most metabolic conditioning workouts have two main elements:\n- High-Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.\n\n- Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength-building workout.","Is metabolic training the same as HIIT?",{"_uid":679,"answer":680,"question":681,"component":669},"28281653-e151-4a39-8d51-f6282ea11778","This 10-minute metabolic boxing workout packs elements of intense cardio and resistance training into 4 rounds. Challenge yourself by repeating the full circuit twice!","10-Minute Metabolic Boxing Workout",{"_uid":683,"answer":684,"question":685,"component":669},"3d6d0e8b-f0e9-47d3-92b2-de89a05bca51","- Jog in Place (30 seconds)\n- Arm Circles (30 seconds)","Warm-Up (1 minute)",{"_uid":687,"answer":688,"question":689,"component":669},"e7dd3647-0277-43c3-847f-e98a4a160c1e","- Start with a rapid jab - cross (1 - 2) punch combo\n- Follow with a lead uppercut and a rear uppercut (5 – 6)\n- Continue for 30 seconds","Jab - Cross – Lead Uppercut – Rear Uppercut | 1 - 2 – 5 – 6 (30 seconds)",{"_uid":691,"answer":692,"question":693,"component":669},"6ae61e46-873a-4888-bfaa-08c2885fe98f","- Stand with your feet slightly wider than shoulder-width apart, arms at your sides\n- Drop into a low squat position as you bring your arms in front of your chest\n- Swing your arms back as you launch yourself upwards into a jump\n- Immediately drop down into another low squat\n- Continue for 30 seconds","Squat Jumps (30 seconds)",{"_uid":695,"answer":696,"question":697,"component":669},"6db5bce0-fabb-479e-967d-50335ad361de","- Start with a lead hook\n- Bend your knees while shifting your torso side to side in a bob and weave movement to avoid your opponent’s counterpunch\n- Stand up straight again to deliver a powerful rear hook\n- Continue for 30 seconds","Lead Hook – Bob and Weave – Rear Hook | 3 - Bob and Weave - 4 (30 seconds)",{"_uid":699,"answer":700,"question":701,"component":669},"c7a801a7-ba79-4c80-a02b-80d68888ed66","- Start on your hands and knees in a tabletop position\n- Shift your weight back on the balls of your feet and lift your knees a few inches off of the ground, keeping them bent at a 90-degree angle\n- Bring your right leg forward at the same time as you bring your left hand forward\n- Crawl forward 4 steps*\n- Crawl backward 4 steps\n- Continue for 30 seconds\n\n*For an added challenge, include a modified knee push-up from this position before continuing","Bear Crawls (30 seconds)",{"_uid":703,"answer":704,"question":705,"component":669},"41e00a4b-94d7-4e22-a5de-9d70bf8de85e","- Start with a cross – lead hook – cross combo (2 - 3 - 2) to disorient your opponent\n- Bend your knees to drop down lower\n- Throw 4 rapid-fire straight punches to their torso\n- Return to your initial fighting stance\n- Continue for 30 seconds","Cross – Lead Hook – Cross – Low Straight Punches | 2 – 3 – 2 (30 seconds)",{"_uid":707,"answer":708,"question":709,"component":669},"887f5949-2196-448f-a932-bfbf4801ecfb","- Begin in a high plank position, forming a straight line from your head to your toes, with your hands directly below your shoulders\n- Bend one elbow at a time to rest both your forearms on the ground and come into a low plank\n- Extend one arm at a time to lift yourself back into a high plank position\n- Continue alternating for 30 seconds","High-Low Planks (30 seconds)",{"_uid":711,"answer":712,"question":713,"component":669},"5b4999e5-fddb-47cc-a301-01811a126e51","- Start with a jab - cross (1 – 2) combo\n- Evade your opponent’s counterpunch with a rear slip\n- Stand up tall again to deliver a cross and lead hook\n- Follow with a lead slip\n- Finish them with a strong lead uppercut – cross (5 - 2) combo","Jab - Cross - Slip Rear - Cross - Lead Hook - Slip Lead - Lead Uppercut - Cross | 1 – 2 – Slip R - 2 – 3 – Slip L - 5 – 2 (30 seconds)",{"_uid":715,"answer":716,"question":717,"component":669},"8fcc79fe-ee80-4d28-8884-d70968327f87","- Sit upright on the floor with your legs outstretched in front of you\n- Bend your elbows and bring your hands in front of your chest*\n- Lean back to balance on your glutes as you bend your knees to lift both legs in the air\n- Twist your torso from side to side\n- Continue for 30 seconds\n*For an added challenge, hold a kettlebell or dumbbell with both hands as you twist","Boxer’s Twist (30 seconds)",{"_uid":719,"answer":720,"question":721,"component":669},"bce7a61c-3f39-49da-8d86-1e70176d9513","- Stand with your shoulders relaxed and your hands at your sides\n- Stretch your right hand towards the sky\n- Bend your torso to the left, reaching with your right arm until you feel the stretch in your right side\n- Hold for a few seconds and breathe deeply\n- Switch sides\n- Continue alternating sides for 15 seconds","Oblique Stretch (15 seconds)",{"_uid":723,"answer":724,"question":725,"component":669},"472e190e-42a6-4a10-a08c-bb13b0cbf0de","- Stand with your arms stretched back behind you\n- Interlace your fingers or hold a small towel between both hands\n- Lift your arms upwards until you feel your chest opening up and a stretch through your shoulders\n- Hold for at least 15 seconds","Shoulder and Chest Stretch (15 seconds)",{"_uid":727,"answer":728,"question":729,"component":669},"edac3644-4273-4610-b143-1ba673480be2","- Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor\n- Engage your quadriceps and continue to press the tops of your feet into the floor\n- Place your hands down by your lower ribs and align your wrists underneath your elbows\n- Hug your elbows into your sides, roll your shoulders down your back, and lift your chest\n- Spread through your collarbones\n- Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\n- Hold for at least 15 seconds","Cobra Stretch (15 seconds)",{"_uid":731,"answer":732,"question":733,"component":669},"76a6960d-3171-478e-b1f8-2ca2ff10bb9b","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 15 seconds or as long as you’d like","Child’s Pose (15 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":735,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":747,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":736,"component":39,"meta_info":744,"block_image":745,"cover_image":746,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":738,"component":118,"meta_info":739,"meta_title":7,"block_image":740,"cover_image":741,"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},[],[],{"name":750,"created_at":751,"published_at":752,"updated_at":753,"id":754,"uuid":755,"content":756,"slug":765,"full_slug":766,"sort_by_date":48,"position":281,"tag_list":767,"is_startpage":9,"parent_id":768,"meta_data":48,"group_id":769,"first_published_at":770,"release_id":48,"lang":60,"path":48,"alternates":771,"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":757,"_uid":758,"name":750,"photo":759,"component":762,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":763,"social_link_instagram":764,"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":760,"alt":750,"name":750,"focus":48,"title":750,"filename":761,"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":773,"content":774},"doc",[775,781,795,801,813,817,821,827,836,841,845,849,852,856,861,866,873,886,890,912,916,947,952,957,963,973,977,1002,1006,1043,1047,1051,1055,1061,1071,1075,1106,1110,1136,1140,1144,1150,1160,1164,1176,1208,1212,1243,1247,1251,1255,1260,1264,1302,1306,1332,1336,1379,1383,1421,1426,1446],{"type":776,"content":777},"paragraph",[778],{"text":779,"type":780},"Metabolic conditioning is designed to ramp up your metabolism by improving how your body uses fuel, and which fuel it burns. A balance of cardio and resistance training at varying levels of intensity triggers your body’s energy-burning mechanism to work both harder and smarter.","text",{"type":776,"content":782},[783,785,793],{"text":784,"type":780},"Boxing training naturally incorporates metabolic conditioning, often combining intense bursts of cardio with compound strength training exercises. Over time, the increase in lean muscle mass with regular heart-pounding cardio drills, paired with a ",{"text":786,"type":780,"marks":787},"healthy boxer’s diet",[788],{"type":789,"attrs":790},"link",{"href":791,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/","_blank",{"text":794,"type":780},", resets your metabolism to a more efficient state, even at rest.",{"type":796,"attrs":797,"content":799},"heading",{"level":798},2,[800],{"text":673,"type":780},{"type":776,"content":802},[803,805,811],{"text":804,"type":780},"Metabolic conditioning, or metcon, challenges your body to ",{"text":806,"type":780,"marks":807},"burn calories",[808],{"type":789,"attrs":809},{"href":810,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study/",{"text":812,"type":780}," at a high rate, while creating an oxygen deficit. This oxygen deficit is what causes the coveted “afterburn” in which your body keeps torching calories long after you have finished your workout.",{"type":796,"attrs":814,"content":815},{"level":798},[816],{"text":677,"type":780},{"type":776,"content":818},[819],{"text":820,"type":780},"HIIT is just one aspect of metabolic training. To achieve maximum metabolic efficiency, most metabolic conditioning workouts have two main elements:",{"type":796,"attrs":822,"content":824},{"level":823},3,[825],{"text":826,"type":780},"High-Intensity Interval Training",{"type":776,"content":828},[829,834],{"text":826,"type":780,"marks":830},[831],{"type":789,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":835,"type":780},", or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.",{"type":796,"attrs":837,"content":838},{"level":823},[839],{"text":840,"type":780},"Metabolic Resistance Training",{"type":776,"content":842},[843],{"text":844,"type":780},"Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength-building workout.",{"type":796,"attrs":846,"content":847},{"level":798},[848],{"text":681,"type":780},{"type":776,"content":850},[851],{"text":680,"type":780},{"type":796,"attrs":853,"content":854},{"level":798},[855],{"text":685,"type":780},{"type":796,"attrs":857,"content":858},{"level":823},[859],{"text":860,"type":780},"Jog in Place (30 seconds)",{"type":796,"attrs":862,"content":863},{"level":823},[864],{"text":865,"type":780},"Arm Circles (30 seconds)",{"type":796,"attrs":867,"content":868},{"level":798},[869,871],{"text":870,"type":780},"Round 1",{"type":872},"hard_break",{"type":874,"attrs":875},"blok",{"id":876,"body":877},"aa4939e2-c0ba-413f-bfd6-1a00d1035cdd",[878],{"_uid":879,"image":880,"component":884,"copyright_details":885},"i-98d02822-a9aa-4263-b99d-2dcd1eacae54",{"id":881,"alt":882,"name":7,"focus":48,"title":882,"filename":883,"copyright":7,"fieldtype":50},3595012,"Jess Evans Throwing a Cross Punch","https://a.storyblok.com/f/115220/1100x1100/919c4d584a/boxing_cross_punch.png","content_image",[],{"type":796,"attrs":887,"content":888},{"level":823},[889],{"text":689,"type":780},{"type":891,"content":892},"bullet_list",[893,900,906],{"type":894,"content":895},"list_item",[896],{"type":776,"content":897},[898],{"text":899,"type":780},"Start with a rapid jab - cross (1 - 2) punch combo",{"type":894,"content":901},[902],{"type":776,"content":903},[904],{"text":905,"type":780},"Follow with a lead uppercut and a rear uppercut (5 – 6)",{"type":894,"content":907},[908],{"type":776,"content":909},[910],{"text":911,"type":780},"Continue for 30 seconds",{"type":796,"attrs":913,"content":914},{"level":823},[915],{"text":693,"type":780},{"type":891,"content":917},[918,924,930,936,942],{"type":894,"content":919},[920],{"type":776,"content":921},[922],{"text":923,"type":780},"Stand with your feet slightly wider than shoulder-width apart, arms at your sides",{"type":894,"content":925},[926],{"type":776,"content":927},[928],{"text":929,"type":780},"Drop into a low squat position as you bring your arms in front of your chest",{"type":894,"content":931},[932],{"type":776,"content":933},[934],{"text":935,"type":780},"Swing your arms back as you launch yourself upwards into a jump",{"type":894,"content":937},[938],{"type":776,"content":939},[940],{"text":941,"type":780},"Immediately drop down into another low squat",{"type":894,"content":943},[944],{"type":776,"content":945},[946],{"text":911,"type":780},{"type":796,"attrs":948,"content":949},{"level":823},[950],{"text":951,"type":780},"Repeat",{"type":796,"attrs":953,"content":954},{"level":823},[955],{"text":956,"type":780},"Rest (30 seconds)",{"type":796,"attrs":958,"content":959},{"level":798},[960,962],{"text":961,"type":780},"Round 2",{"type":872},{"type":874,"attrs":964},{"id":876,"body":965},[966],{"_uid":967,"image":968,"component":884,"copyright_details":972},"i-8ec40b1f-2f1f-4c2d-afd0-5124c7fe6d6f",{"id":969,"alt":970,"name":7,"focus":48,"title":970,"filename":971,"copyright":7,"fieldtype":50},3595011,"Jess Evans Throwing a Hook Punch","https://a.storyblok.com/f/115220/1100x1100/16d6453255/boxing_hook.png",[],{"type":796,"attrs":974,"content":975},{"level":823},[976],{"text":697,"type":780},{"type":891,"content":978},[979,985,991,997],{"type":894,"content":980},[981],{"type":776,"content":982},[983],{"text":984,"type":780},"Start with a lead hook",{"type":894,"content":986},[987],{"type":776,"content":988},[989],{"text":990,"type":780},"Bend your knees while shifting your torso side to side in a bob and weave movement to avoid your opponent’s counterpunch",{"type":894,"content":992},[993],{"type":776,"content":994},[995],{"text":996,"type":780},"Stand up straight again to deliver a powerful rear hook",{"type":894,"content":998},[999],{"type":776,"content":1000},[1001],{"text":911,"type":780},{"type":796,"attrs":1003,"content":1004},{"level":823},[1005],{"text":701,"type":780},{"type":891,"content":1007},[1008,1014,1020,1026,1032,1038],{"type":894,"content":1009},[1010],{"type":776,"content":1011},[1012],{"text":1013,"type":780},"Start on your hands and knees in a tabletop position",{"type":894,"content":1015},[1016],{"type":776,"content":1017},[1018],{"text":1019,"type":780},"Shift your weight back on the balls of your feet and lift your knees a few inches off of the ground, keeping them bent at a 90-degree angle",{"type":894,"content":1021},[1022],{"type":776,"content":1023},[1024],{"text":1025,"type":780},"Bring your right leg forward at the same time as you bring your left hand forward",{"type":894,"content":1027},[1028],{"type":776,"content":1029},[1030],{"text":1031,"type":780},"Crawl forward 4 steps*",{"type":894,"content":1033},[1034],{"type":776,"content":1035},[1036],{"text":1037,"type":780},"Crawl backward 4 steps",{"type":894,"content":1039},[1040],{"type":776,"content":1041},[1042],{"text":911,"type":780},{"type":776,"content":1044},[1045],{"text":1046,"type":780},"*For an added challenge, include a modified knee push-up from this position before continuing",{"type":796,"attrs":1048,"content":1049},{"level":823},[1050],{"text":951,"type":780},{"type":796,"attrs":1052,"content":1053},{"level":823},[1054],{"text":956,"type":780},{"type":796,"attrs":1056,"content":1057},{"level":798},[1058,1060],{"text":1059,"type":780},"Round 3",{"type":872},{"type":874,"attrs":1062},{"id":876,"body":1063},[1064],{"_uid":1065,"image":1066,"component":884,"copyright_details":1070},"i-1e0e8f23-966f-4b53-86dc-133c7dd4fe0e",{"id":1067,"alt":1068,"name":7,"focus":48,"title":1068,"filename":1069,"copyright":7,"fieldtype":50},3595009,"Jess Evans Doing a High Plank","https://a.storyblok.com/f/115220/1100x1100/2c03efefd3/high_plank.png",[],{"type":796,"attrs":1072,"content":1073},{"level":823},[1074],{"text":705,"type":780},{"type":891,"content":1076},[1077,1083,1089,1095,1101],{"type":894,"content":1078},[1079],{"type":776,"content":1080},[1081],{"text":1082,"type":780},"Start with a cross – lead hook – cross combo (2 - 3 - 2) to disorient your opponent",{"type":894,"content":1084},[1085],{"type":776,"content":1086},[1087],{"text":1088,"type":780},"Bend your knees to drop down lower",{"type":894,"content":1090},[1091],{"type":776,"content":1092},[1093],{"text":1094,"type":780},"Throw 4 rapid-fire straight punches to their torso",{"type":894,"content":1096},[1097],{"type":776,"content":1098},[1099],{"text":1100,"type":780},"Return to your initial fighting stance",{"type":894,"content":1102},[1103],{"type":776,"content":1104},[1105],{"text":911,"type":780},{"type":796,"attrs":1107,"content":1108},{"level":823},[1109],{"text":709,"type":780},{"type":891,"content":1111},[1112,1118,1124,1130],{"type":894,"content":1113},[1114],{"type":776,"content":1115},[1116],{"text":1117,"type":780},"Begin in a high plank position, forming a straight line from your head to your toes, with your hands directly below your shoulders",{"type":894,"content":1119},[1120],{"type":776,"content":1121},[1122],{"text":1123,"type":780},"Bend one elbow at a time to rest both your forearms on the ground and come into a low plank",{"type":894,"content":1125},[1126],{"type":776,"content":1127},[1128],{"text":1129,"type":780},"Extend one arm at a time to lift yourself back into a high plank position",{"type":894,"content":1131},[1132],{"type":776,"content":1133},[1134],{"text":1135,"type":780},"Continue alternating for 30 seconds",{"type":796,"attrs":1137,"content":1138},{"level":823},[1139],{"text":951,"type":780},{"type":796,"attrs":1141,"content":1142},{"level":823},[1143],{"text":956,"type":780},{"type":796,"attrs":1145,"content":1146},{"level":798},[1147,1149],{"text":1148,"type":780},"Round 4",{"type":872},{"type":874,"attrs":1151},{"id":876,"body":1152},[1153],{"_uid":1154,"image":1155,"component":884,"copyright_details":1159},"i-6a40cbf0-63be-409c-bc8e-a16089d422a6",{"id":1156,"alt":1157,"name":7,"focus":48,"title":1157,"filename":1158,"copyright":7,"fieldtype":50},3595017,"Jess Evans Throwing a Lead Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/ec50ffcf0a/boxing_uppercut.png",[],{"type":796,"attrs":1161,"content":1162},{"level":823},[1163],{"text":713,"type":780},{"type":776,"content":1165},[1166,1168,1174],{"text":1167,"type":780},"Empty your tank on this final round with one of ",{"text":1169,"type":780,"marks":1170},"FightCamp Trainer Flo Master’s Combos of the Week",[1171],{"type":789,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://www.youtube.com/shorts/9p9x9TivHP0",{"text":1175,"type":780},"!",{"type":891,"content":1177},[1178,1184,1190,1196,1202],{"type":894,"content":1179},[1180],{"type":776,"content":1181},[1182],{"text":1183,"type":780},"Start with a jab - cross (1 – 2) combo",{"type":894,"content":1185},[1186],{"type":776,"content":1187},[1188],{"text":1189,"type":780},"Evade your opponent’s counterpunch with a rear slip",{"type":894,"content":1191},[1192],{"type":776,"content":1193},[1194],{"text":1195,"type":780},"Stand up tall again to deliver a cross and lead hook",{"type":894,"content":1197},[1198],{"type":776,"content":1199},[1200],{"text":1201,"type":780},"Follow with a lead slip",{"type":894,"content":1203},[1204],{"type":776,"content":1205},[1206],{"text":1207,"type":780},"Finish them with a strong lead uppercut – cross (5 - 2) combo",{"type":796,"attrs":1209,"content":1210},{"level":823},[1211],{"text":717,"type":780},{"type":891,"content":1213},[1214,1220,1226,1232,1238],{"type":894,"content":1215},[1216],{"type":776,"content":1217},[1218],{"text":1219,"type":780},"Sit upright on the floor with your legs outstretched in front of you",{"type":894,"content":1221},[1222],{"type":776,"content":1223},[1224],{"text":1225,"type":780},"Bend your elbows and bring your hands in front of your chest*",{"type":894,"content":1227},[1228],{"type":776,"content":1229},[1230],{"text":1231,"type":780},"Lean back to balance on your glutes as you bend your knees to lift both legs in the air",{"type":894,"content":1233},[1234],{"type":776,"content":1235},[1236],{"text":1237,"type":780},"Twist your torso from side to side",{"type":894,"content":1239},[1240],{"type":776,"content":1241},[1242],{"text":911,"type":780},{"type":776,"content":1244},[1245],{"text":1246,"type":780},"*For an added challenge, hold a kettlebell or dumbbell with both hands as you twist",{"type":796,"attrs":1248,"content":1249},{"level":823},[1250],{"text":951,"type":780},{"type":796,"attrs":1252,"content":1253},{"level":823},[1254],{"text":956,"type":780},{"type":796,"attrs":1256,"content":1257},{"level":798},[1258],{"text":1259,"type":780},"Cool Down (1 minute)",{"type":796,"attrs":1261,"content":1262},{"level":823},[1263],{"text":721,"type":780},{"type":891,"content":1265},[1266,1272,1278,1284,1290,1296],{"type":894,"content":1267},[1268],{"type":776,"content":1269},[1270],{"text":1271,"type":780},"Stand with your shoulders relaxed and your hands at your sides",{"type":894,"content":1273},[1274],{"type":776,"content":1275},[1276],{"text":1277,"type":780},"Stretch your right hand towards the sky",{"type":894,"content":1279},[1280],{"type":776,"content":1281},[1282],{"text":1283,"type":780},"Bend your torso to the left, reaching with your right arm until you feel the stretch in your right side",{"type":894,"content":1285},[1286],{"type":776,"content":1287},[1288],{"text":1289,"type":780},"Hold for a few seconds and breathe deeply",{"type":894,"content":1291},[1292],{"type":776,"content":1293},[1294],{"text":1295,"type":780},"Switch sides",{"type":894,"content":1297},[1298],{"type":776,"content":1299},[1300],{"text":1301,"type":780},"Continue alternating sides for 15 seconds",{"type":796,"attrs":1303,"content":1304},{"level":823},[1305],{"text":725,"type":780},{"type":891,"content":1307},[1308,1314,1320,1326],{"type":894,"content":1309},[1310],{"type":776,"content":1311},[1312],{"text":1313,"type":780},"Stand with your arms stretched back behind you",{"type":894,"content":1315},[1316],{"type":776,"content":1317},[1318],{"text":1319,"type":780},"Interlace your fingers or hold a small towel between both hands ",{"type":894,"content":1321},[1322],{"type":776,"content":1323},[1324],{"text":1325,"type":780},"Lift your arms upwards until you feel your chest opening up and a stretch through your shoulders",{"type":894,"content":1327},[1328],{"type":776,"content":1329},[1330],{"text":1331,"type":780},"Hold for at least 15 seconds",{"type":796,"attrs":1333,"content":1334},{"level":823},[1335],{"text":729,"type":780},{"type":891,"content":1337},[1338,1344,1350,1356,1362,1368,1374],{"type":894,"content":1339},[1340],{"type":776,"content":1341},[1342],{"text":1343,"type":780},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":894,"content":1345},[1346],{"type":776,"content":1347},[1348],{"text":1349,"type":780},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":894,"content":1351},[1352],{"type":776,"content":1353},[1354],{"text":1355,"type":780},"Place your hands down by your lower ribs and align your wrists underneath your elbows",{"type":894,"content":1357},[1358],{"type":776,"content":1359},[1360],{"text":1361,"type":780},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":894,"content":1363},[1364],{"type":776,"content":1365},[1366],{"text":1367,"type":780},"Spread through your collarbones",{"type":894,"content":1369},[1370],{"type":776,"content":1371},[1372],{"text":1373,"type":780},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":894,"content":1375},[1376],{"type":776,"content":1377},[1378],{"text":1331,"type":780},{"type":796,"attrs":1380,"content":1381},{"level":823},[1382],{"text":733,"type":780},{"type":891,"content":1384},[1385,1391,1397,1403,1409,1415],{"type":894,"content":1386},[1387],{"type":776,"content":1388},[1389],{"text":1390,"type":780},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":894,"content":1392},[1393],{"type":776,"content":1394},[1395],{"text":1396,"type":780},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":894,"content":1398},[1399],{"type":776,"content":1400},[1401],{"text":1402,"type":780},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":894,"content":1404},[1405],{"type":776,"content":1406},[1407],{"text":1408,"type":780},"Drop your hips back toward your heels",{"type":894,"content":1410},[1411],{"type":776,"content":1412},[1413],{"text":1414,"type":780},"Close your eyes and continue to inhale and exhale deeply",{"type":894,"content":1416},[1417],{"type":776,"content":1418},[1419],{"text":1420,"type":780},"Hold this pose for 15 seconds or as long as you’d like",{"type":796,"attrs":1422,"content":1423},{"level":798},[1424],{"text":1425,"type":780},"Keep Up The Burn",{"type":776,"content":1427},[1428,1430,1436,1438,1444],{"text":1429,"type":780},"After such an intense workout, it’s important to do as much ",{"text":1431,"type":780,"marks":1432},"stretching",[1433],{"type":789,"attrs":1434},{"href":1435,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/8-minute-cool-down-static-stretching-routine-for-boxing/",{"text":1437,"type":780}," as you need. Use your cool down time for planning a nourishing ",{"text":1439,"type":780,"marks":1440},"post-workout meal",[1441],{"type":789,"attrs":1442},{"href":1443,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-to-eat-after-a-boxing-workout/",{"text":1445,"type":780}," to keep your metabolism revved up and give your muscles the fuel they need to rebuild stronger.",{"type":776,"content":1447},[1448,1450,1456,1458,1464,1466,1472],{"text":1449,"type":780},"The best way to boost your metabolism is through consistent exercise fueled by a balanced diet. For more calorie-scorching boxing workouts, check out FightCamp’s ",{"text":1451,"type":780,"marks":1452},"YouTube Channel",[1453],{"type":789,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://bit.ly/3oYefXf",{"text":1457,"type":780}," and find expert insight to ",{"text":1459,"type":780,"marks":1460},"crush your fitness goals",[1461],{"type":789,"attrs":1462},{"href":1463,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1465,"type":780}," on our ",{"text":1467,"type":780,"marks":1468},"Blog",[1469],{"type":789,"attrs":1470},{"href":1471,"uuid":48,"anchor":48,"target":792,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1473,"type":780},".",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1475,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1480,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1476,"component":118,"meta_info":1477,"meta_title":7,"block_image":1478,"cover_image":1479,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-01-21 00:00","article",{"_uid":1485,"title":657,"plugin":43,"description":1486},"22c88e69-55fe-4065-b235-7577569fec7c","Punch through your fitness plateau and rev up your metabolism with this 10-minute metabolic conditioning workout for boxers.",{"id":1488,"alt":657,"name":7,"focus":48,"title":657,"filename":1489,"copyright":7,"fieldtype":50},3595007,"https://a.storyblok.com/f/115220/2400x990/0f5dd3315c/metabolic-resistance-training-workout-for-boxers.png","metabolic-resistance-training-workout-for-boxers","blogs/metabolic-resistance-training-workout-for-boxers",-3240,[1494],"featured",60887917,"5492d0a0-02ca-4053-9f1f-3cfae77efe04","2022-01-21T02:20:00.000Z","training/{{story.slug}}",[],["Reactive",1501],[1502,1787,2030,2316,2548,2926],{"name":1503,"created_at":1504,"published_at":1505,"updated_at":1506,"id":1507,"uuid":1508,"content":1509,"slug":1781,"full_slug":1782,"sort_by_date":48,"position":1783,"tag_list":1784,"is_startpage":9,"parent_id":1495,"meta_data":48,"group_id":1785,"first_published_at":1505,"release_id":48,"lang":60,"path":1498,"alternates":1786,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1510,"faqs":1511,"title":1503,"topic":1532,"author":1547,"content":1548,"category":1762,"schedule":1770,"component":1483,"meta_info":1771,"cover_image":1775,"description":1779,"contributors":1780},"21563324-6383-4226-86da-b9779cd26bde",[1512,1516,1520,1524,1528],{"_uid":1513,"answer":1514,"question":1515,"component":669},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1517,"answer":1518,"question":1519,"component":669},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1521,"answer":1522,"question":1523,"component":669},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1525,"answer":1526,"question":1527,"component":669},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1529,"answer":1530,"question":1531,"component":669},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1533,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1545,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1546,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1534,"component":39,"meta_info":1542,"block_image":1543,"cover_image":1544,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1535,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1540,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1536,"component":118,"meta_info":1537,"meta_title":7,"block_image":1538,"cover_image":1539,"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":773,"content":1549},[1550,1563,1576,1581,1585,1619,1624,1628,1642,1669,1674,1678,1714,1731,1736,1740,1745,1758],{"type":776,"content":1551},[1552,1554,1561],{"text":1553,"type":780},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1555,"type":780,"marks":1556},"close-range",[1557],{"type":789,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1562,"type":780}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":874,"attrs":1564},{"id":1565,"body":1566},"52fa91c7-90bf-43d9-8857-79752817914b",[1567],{"url":1568,"_uid":1570,"image":1571,"component":884,"copyright_details":1575},{"id":7,"url":7,"linktype":1569,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1572,"alt":1573,"name":7,"focus":48,"title":1573,"filename":1574,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":796,"attrs":1577,"content":1578},{"level":798},[1579],{"text":1580,"type":780},"Rolling Punch Drill",{"type":776,"content":1582},[1583],{"text":1584,"type":780},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":891,"content":1586},[1587,1593,1599,1605],{"type":894,"content":1588},[1589],{"type":776,"content":1590},[1591],{"text":1592,"type":780},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":894,"content":1594},[1595],{"type":776,"content":1596},[1597],{"text":1598,"type":780},"Bend your knees until your thigh muscles are supporting your weight",{"type":894,"content":1600},[1601],{"type":776,"content":1602},[1603],{"text":1604,"type":780},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":894,"content":1606},[1607,1611],{"type":776,"content":1608},[1609],{"text":1610,"type":780},"Develop a steady rhythm, and then start mixing punches in",{"type":891,"content":1612},[1613],{"type":894,"content":1614},[1615],{"type":776,"content":1616},[1617],{"text":1618,"type":780},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":796,"attrs":1620,"content":1621},{"level":798},[1622],{"text":1623,"type":780},"Danger Close Drill",{"type":776,"content":1625},[1626],{"text":1627,"type":780},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":891,"content":1629},[1630,1636],{"type":894,"content":1631},[1632],{"type":776,"content":1633},[1634],{"text":1635,"type":780},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":894,"content":1637},[1638],{"type":776,"content":1639},[1640],{"text":1641,"type":780},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":776,"content":1643},[1644,1649,1651,1658,1660,1667],{"text":1645,"type":780,"marks":1646},"Key focus:",[1647],{"type":1648},"bold",{"text":1650,"type":780}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1652,"type":780,"marks":1653},"hooks",[1654],{"type":789,"attrs":1655},{"href":1656,"uuid":48,"anchor":48,"custom":1657,"target":792,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1659,"type":780}," and ",{"text":1661,"type":780,"marks":1662},"uppercuts",[1663],{"type":789,"attrs":1664},{"href":1665,"uuid":48,"anchor":48,"custom":1666,"target":792,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1668,"type":780},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":796,"attrs":1670,"content":1671},{"level":798},[1672],{"text":1673,"type":780},"Rolling Thunder Drill",{"type":776,"content":1675},[1676],{"text":1677,"type":780},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":891,"content":1679},[1680,1694,1708],{"type":894,"content":1681},[1682,1686],{"type":776,"content":1683},[1684],{"text":1685,"type":780},"On a heavy bag, set an interval of your choosing",{"type":891,"content":1687},[1688],{"type":894,"content":1689},[1690],{"type":776,"content":1691},[1692],{"text":1693,"type":780},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":894,"content":1695},[1696,1700],{"type":776,"content":1697},[1698],{"text":1699,"type":780},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":891,"content":1701},[1702],{"type":894,"content":1703},[1704],{"type":776,"content":1705},[1706],{"text":1707,"type":780},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":894,"content":1709},[1710],{"type":776,"content":1711},[1712],{"text":1713,"type":780},"Rest for 1 minute in between each round to recover",{"type":776,"content":1715},[1716,1720,1722,1729],{"text":1717,"type":780,"marks":1718},"Tip",[1719],{"type":1648},{"text":1721,"type":780},": Maintaining a calm and ",{"text":1723,"type":780,"marks":1724},"steady breath",[1725],{"type":789,"attrs":1726},{"href":1727,"uuid":48,"anchor":48,"custom":1728,"target":792,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1730,"type":780}," will help you establish your rhythm.",{"type":796,"attrs":1732,"content":1733},{"level":798},[1734],{"text":1735,"type":780},"Better, Faster, Stronger",{"type":776,"content":1737},[1738],{"text":1739,"type":780},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":796,"attrs":1741,"content":1742},{"level":798},[1743],{"text":1744,"type":780},"Train Like a Fighter",{"type":776,"content":1746},[1747,1749,1756],{"text":1748,"type":780},"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":1750,"type":780,"marks":1751},"FightCamp",[1752],{"type":789,"attrs":1753},{"href":1754,"uuid":48,"anchor":48,"custom":1755,"target":792,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1757,"type":780}," 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":776,"content":1759},[1760],{"text":1761,"type":780},"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":1763,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1768,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1769,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1764,"component":118,"meta_info":1765,"meta_title":7,"block_image":1766,"cover_image":1767,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1772,"title":1773,"plugin":43,"description":1774},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1776,"alt":1777,"name":7,"focus":48,"title":1777,"filename":1778,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1494],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1788,"created_at":1789,"published_at":1790,"updated_at":1791,"id":1792,"uuid":1793,"content":1794,"slug":2023,"full_slug":2024,"sort_by_date":48,"position":2025,"tag_list":2026,"is_startpage":9,"parent_id":1495,"meta_data":48,"group_id":2027,"first_published_at":2028,"release_id":48,"lang":60,"path":1498,"alternates":2029,"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":1795,"faqs":1796,"title":1788,"topic":1809,"author":1824,"content":1825,"category":2004,"schedule":2012,"component":1483,"meta_info":2013,"cover_image":2017,"description":2021,"contributors":2022},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1797,1801,1805],{"_uid":1798,"answer":1799,"question":1800,"component":669},"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":1802,"answer":1803,"question":1804,"component":669},"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":1806,"answer":1807,"question":1808,"component":669},"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":1810,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1822,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1823,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1811,"component":39,"meta_info":1819,"block_image":1820,"cover_image":1821,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1812,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1817,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1818,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1813,"component":118,"meta_info":1814,"meta_title":7,"block_image":1815,"cover_image":1816,"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":773,"content":1826},[1827,1831,1835,1839,1843,1858,1906,1919,1924,1947,1981,1985,1989,2001],{"type":796,"attrs":1828,"content":1829},{"level":798},[1830],{"text":1800,"type":780},{"type":776,"content":1832},[1833],{"text":1834,"type":780},"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":776,"content":1836},[1837],{"text":1838,"type":780},"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":796,"attrs":1840,"content":1841},{"level":798},[1842],{"text":1804,"type":780},{"type":776,"content":1844},[1845,1847,1856],{"text":1846,"type":780},"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":1848,"type":780,"marks":1849},"National Academy of Sports Medicine",[1850,1854],{"type":789,"attrs":1851},{"href":1852,"uuid":48,"anchor":48,"custom":1853,"target":792,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1855},"underline",{"text":1857,"type":780}," has a few exercise-related symptoms of overtraining:",{"type":1859,"attrs":1860,"content":1863},"ordered_list",{"order":1861},{"order":1862},1,[1864,1870,1876,1882,1888,1894,1900],{"type":894,"content":1865},[1866],{"type":776,"content":1867},[1868],{"text":1869,"type":780},"A plateau or decline in workout performance or progress",{"type":894,"content":1871},[1872],{"type":776,"content":1873},[1874],{"text":1875,"type":780},"A perception of increased exertion during “normal” or “easy” workouts",{"type":894,"content":1877},[1878],{"type":776,"content":1879},[1880],{"text":1881,"type":780},"Excessive sweating or overheating",{"type":894,"content":1883},[1884],{"type":776,"content":1885},[1886],{"text":1887,"type":780},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":894,"content":1889},[1890],{"type":776,"content":1891},[1892],{"text":1893,"type":780},"A lack of feeling “refreshed” after regular rest and recovery",{"type":894,"content":1895},[1896],{"type":776,"content":1897},[1898],{"text":1899,"type":780},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":894,"content":1901},[1902],{"type":776,"content":1903},[1904],{"text":1905,"type":780},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":776,"content":1907},[1908,1910,1917],{"text":1909,"type":780},"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":1911,"type":780,"marks":1912},"FightCamp App",[1913,1916],{"type":789,"attrs":1914},{"href":1463,"uuid":48,"anchor":48,"custom":1915,"target":792,"linktype":13},{},{"type":1855},{"text":1918,"type":780}," 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":796,"attrs":1920,"content":1921},{"level":798},[1922],{"text":1923,"type":780},"A Day of Rest",{"type":776,"content":1925},[1926,1928,1936,1937,1945],{"text":1927,"type":780},"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":1929,"type":780,"marks":1930},"Aaron",[1931,1935],{"type":789,"attrs":1932},{"href":1933,"uuid":48,"anchor":48,"custom":1934,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1855},{"text":1659,"type":780},{"text":1938,"type":780,"marks":1939},"Flo",[1940,1944],{"type":789,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1855},{"text":1946,"type":780},"), 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":776,"content":1948},[1949,1951,1959,1961,1969,1971,1979],{"text":1950,"type":780},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1952,"type":780,"marks":1953},"researchers",[1954,1958],{"type":789,"attrs":1955},{"href":1956,"uuid":48,"anchor":48,"custom":1957,"target":792,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1855},{"text":1960,"type":780}," 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":1962,"type":780,"marks":1963},"FightCamp Trainers",[1964,1968],{"type":789,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"custom":1967,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1855},{"text":1970,"type":780}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1972,"type":780,"marks":1973},"neurological connections",[1974,1978],{"type":789,"attrs":1975},{"href":1976,"uuid":48,"anchor":48,"custom":1977,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1855},{"text":1980,"type":780},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":776,"content":1982},[1983],{"text":1984,"type":780},"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":796,"attrs":1986,"content":1987},{"level":798},[1988],{"text":1744,"type":780},{"type":776,"content":1990},[1991,1992,1999],{"text":1748,"type":780},{"text":1750,"type":780,"marks":1993},[1994,1998],{"type":789,"attrs":1995},{"href":1996,"uuid":48,"anchor":48,"custom":1997,"target":792,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1855},{"text":2000,"type":780}," 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":776,"content":2002},[2003],{"text":1761,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2005,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2006,"component":118,"meta_info":2007,"meta_title":7,"block_image":2008,"cover_image":2009,"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":2014,"title":2015,"plugin":43,"description":2016},"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":2018,"alt":2019,"name":7,"focus":7,"title":2019,"filename":2020,"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,[1494],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2031,"created_at":2032,"published_at":2033,"updated_at":2034,"id":2035,"uuid":2036,"content":2037,"slug":2309,"full_slug":2310,"sort_by_date":48,"position":2311,"tag_list":2312,"is_startpage":9,"parent_id":1495,"meta_data":48,"group_id":2313,"first_published_at":2314,"release_id":48,"lang":60,"path":1498,"alternates":2315,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2038,"faqs":2039,"title":2031,"topic":2056,"author":1547,"content":2071,"category":2290,"schedule":2298,"component":1483,"meta_info":2299,"cover_image":2303,"description":2307,"contributors":2308},"0970fa5a-5687-49ba-9c33-b7285372264c",[2040,2044,2048,2052],{"_uid":2041,"answer":2042,"question":2043,"component":669},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2045,"answer":2046,"question":2047,"component":669},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2049,"answer":2050,"question":2051,"component":669},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2053,"answer":2054,"question":2055,"component":669},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2057,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2069,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2058,"component":39,"meta_info":2066,"block_image":2067,"cover_image":2068,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2059,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2064,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2065,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2060,"component":118,"meta_info":2061,"meta_title":7,"block_image":2062,"cover_image":2063,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":773,"content":2072},[2073,2078,2098,2103,2108,2112,2144,2148,2153,2163,2183,2187,2192,2196,2222,2226,2252,2256,2261,2273,2277,2286],{"type":796,"attrs":2074,"content":2075},{"level":798},[2076],{"text":2077,"type":780},"How to Get Better Head Movement in Boxing",{"type":776,"content":2079},[2080,2082,2089,2091,2096],{"text":2081,"type":780},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2083,"type":780,"marks":2084},"movements",[2085],{"type":789,"attrs":2086},{"href":2087,"uuid":48,"anchor":48,"custom":2088,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2090,"type":780}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2092,"type":780,"marks":2093},"employ",[2094],{"type":2095},"italic",{"text":2097,"type":780}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":796,"attrs":2099,"content":2100},{"level":798},[2101],{"text":2102,"type":780},"3 Boxing Head Movement Drills",{"type":796,"attrs":2104,"content":2105},{"level":823},[2106],{"text":2107,"type":780},"The 5 Point Pivot Drill",{"type":776,"content":2109},[2110],{"text":2111,"type":780},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":891,"content":2113},[2114,2120,2126,2132,2138],{"type":894,"content":2115},[2116],{"type":776,"content":2117},[2118],{"text":2119,"type":780},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":894,"content":2121},[2122],{"type":776,"content":2123},[2124],{"text":2125,"type":780},"Weave under to the other side (to avoid hooks)",{"type":894,"content":2127},[2128],{"type":776,"content":2129},[2130],{"text":2131,"type":780},"Pull back/sway (good for avoiding uppercuts)",{"type":894,"content":2133},[2134],{"type":776,"content":2135},[2136],{"text":2137,"type":780},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":894,"content":2139},[2140],{"type":776,"content":2141},[2142],{"text":2143,"type":780},"Throw a punch (it's important that defense and offense are fluid) ",{"type":776,"content":2145},[2146],{"text":2147,"type":780},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":796,"attrs":2149,"content":2150},{"level":823},[2151],{"text":2152,"type":780},"Frame and Shoot Drill",{"type":776,"content":2154},[2155,2157,2161],{"text":2156,"type":780},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2158,"type":780,"marks":2159},"will",[2160],{"type":2095},{"text":2162,"type":780}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":891,"content":2164},[2165,2171,2177],{"type":894,"content":2166},[2167],{"type":776,"content":2168},[2169],{"text":2170,"type":780},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":894,"content":2172},[2173],{"type":776,"content":2174},[2175],{"text":2176,"type":780},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":894,"content":2178},[2179],{"type":776,"content":2180},[2181],{"text":2182,"type":780},"Once you know what feels best, throw a punch from that position. ",{"type":776,"content":2184},[2185],{"text":2186,"type":780},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":796,"attrs":2188,"content":2189},{"level":823},[2190],{"text":2191,"type":780},"The Line Drill",{"type":776,"content":2193},[2194],{"text":2195,"type":780},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":891,"content":2197},[2198,2204,2210,2216],{"type":894,"content":2199},[2200],{"type":776,"content":2201},[2202],{"text":2203,"type":780},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":894,"content":2205},[2206],{"type":776,"content":2207},[2208],{"text":2209,"type":780}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":894,"content":2211},[2212],{"type":776,"content":2213},[2214],{"text":2215,"type":780},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":894,"content":2217},[2218],{"type":776,"content":2219},[2220],{"text":2221,"type":780},"Repeat step 1",{"type":776,"content":2223},[2224],{"text":2225,"type":780},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":891,"content":2227},[2228,2234,2240,2246],{"type":894,"content":2229},[2230],{"type":776,"content":2231},[2232],{"text":2233,"type":780},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":894,"content":2235},[2236],{"type":776,"content":2237},[2238],{"text":2239,"type":780},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":894,"content":2241},[2242],{"type":776,"content":2243},[2244],{"text":2245,"type":780},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":894,"content":2247},[2248],{"type":776,"content":2249},[2250],{"text":2251,"type":780},"Return to neutral and repeat the sequence",{"type":776,"content":2253},[2254],{"text":2255,"type":780},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":796,"attrs":2257,"content":2258},{"level":798},[2259],{"text":2260,"type":780},"Keep Your Head Moving",{"type":776,"content":2262},[2263,2265,2271],{"text":2264,"type":780},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2083,"type":780,"marks":2266},[2267],{"type":789,"attrs":2268},{"href":2269,"uuid":48,"anchor":48,"custom":2270,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2272,"type":780}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":796,"attrs":2274,"content":2275},{"level":798},[2276],{"text":1744,"type":780},{"type":776,"content":2278},[2279,2280,2285],{"text":1748,"type":780},{"text":1750,"type":780,"marks":2281},[2282],{"type":789,"attrs":2283},{"href":1996,"uuid":48,"anchor":48,"custom":2284,"target":792,"linktype":13},{},{"text":1757,"type":780},{"type":776,"content":2287},[2288],{"text":2289,"type":780},"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":2291,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2296,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2297,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2292,"component":118,"meta_info":2293,"meta_title":7,"block_image":2294,"cover_image":2295,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2300,"title":2301,"plugin":43,"description":2302},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2304,"alt":2305,"name":7,"focus":7,"title":2305,"filename":2306,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1494],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2317,"created_at":2318,"published_at":2319,"updated_at":2320,"id":2321,"uuid":2322,"content":2323,"slug":2541,"full_slug":2542,"sort_by_date":48,"position":2543,"tag_list":2544,"is_startpage":9,"parent_id":1495,"meta_data":48,"group_id":2545,"first_published_at":2546,"release_id":48,"lang":60,"path":1498,"alternates":2547,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2324,"faqs":2325,"title":2317,"topic":2346,"author":2361,"content":2362,"category":2523,"schedule":2531,"component":1483,"meta_info":2532,"cover_image":2536,"description":2535,"contributors":2540},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2326,2330,2334,2338,2342],{"_uid":2327,"answer":2328,"question":2329,"component":669},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2331,"answer":2332,"question":2333,"component":669},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2335,"answer":2336,"question":2337,"component":669},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2339,"answer":2340,"question":2341,"component":669},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2343,"answer":2344,"question":2345,"component":669},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2347,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2359,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2360,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2348,"component":39,"meta_info":2356,"block_image":2357,"cover_image":2358,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2349,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2354,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2350,"component":118,"meta_info":2351,"meta_title":7,"block_image":2352,"cover_image":2353,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":773,"content":2363},[2364,2368,2372,2376,2389,2393,2397,2402,2414,2427,2432,2443,2447,2469,2474,2485,2498,2503,2507,2511,2520],{"type":776,"content":2365},[2366],{"text":2367,"type":780},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":776,"content":2369},[2370],{"text":2371,"type":780},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":796,"attrs":2373,"content":2374},{"level":798},[2375],{"text":2329,"type":780},{"type":776,"content":2377},[2378,2380,2387],{"text":2379,"type":780},"According to the ",{"text":2381,"type":780,"marks":2382},"Mayo Clinic",[2383],{"type":789,"attrs":2384},{"href":2385,"uuid":48,"anchor":48,"custom":2386,"target":792,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2388,"type":780},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":776,"content":2390},[2391],{"text":2392,"type":780},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":776,"content":2394},[2395],{"text":2396,"type":780},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":796,"attrs":2398,"content":2399},{"level":798},[2400],{"text":2401,"type":780},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":874,"attrs":2403},{"id":2404,"body":2405},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2406],{"url":2407,"_uid":2408,"image":2409,"component":884,"copyright_details":2413},{"id":7,"url":7,"linktype":1569,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2410,"alt":2411,"name":7,"focus":48,"title":2411,"filename":2412,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":776,"content":2415},[2416,2418,2425],{"text":2417,"type":780},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2419,"type":780,"marks":2420},"burn more calories",[2421],{"type":789,"attrs":2422},{"href":2423,"uuid":48,"anchor":48,"custom":2424,"target":792,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2426,"type":780}," even after you’re done working out.",{"type":796,"attrs":2428,"content":2429},{"level":798},[2430],{"text":2431,"type":780},"Kickboxing Is A Full Body Workout",{"type":874,"attrs":2433},{"id":2404,"body":2434},[2435],{"url":2436,"_uid":2437,"image":2438,"component":884,"copyright_details":2442},{"id":7,"url":7,"linktype":1569,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2439,"alt":2440,"name":7,"focus":48,"title":2440,"filename":2441,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":776,"content":2444},[2445],{"text":2446,"type":780},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":776,"content":2448},[2449,2451,2458,2460,2467],{"text":2450,"type":780},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2452,"type":780,"marks":2453},"all-level lower body workout",[2454],{"type":789,"attrs":2455},{"href":2456,"uuid":48,"anchor":48,"custom":2457,"target":792,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2459,"type":780}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2461,"type":780,"marks":2462},"upper body workout",[2463],{"type":789,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":792,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2468,"type":780}," led by Flo Master.",{"type":796,"attrs":2470,"content":2471},{"level":798},[2472],{"text":2473,"type":780},"Boxing Can Be Low-Impact",{"type":874,"attrs":2475},{"id":2404,"body":2476},[2477],{"url":2478,"_uid":2479,"image":2480,"component":884,"copyright_details":2484},{"id":7,"url":7,"linktype":1569,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2481,"alt":2482,"name":7,"focus":48,"title":2482,"filename":2483,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":776,"content":2486},[2487,2489,2496],{"text":2488,"type":780},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2490,"type":780,"marks":2491},"shadowboxing",[2492],{"type":789,"attrs":2493},{"href":2494,"uuid":48,"anchor":48,"custom":2495,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2497,"type":780}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":796,"attrs":2499,"content":2500},{"level":798},[2501],{"text":2502,"type":780},"Kick Boring Cardio To The Curb",{"type":776,"content":2504},[2505],{"text":2506,"type":780},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":796,"attrs":2508,"content":2509},{"level":798},[2510],{"text":1744,"type":780},{"type":776,"content":2512},[2513,2514,2519],{"text":1748,"type":780},{"text":1750,"type":780,"marks":2515},[2516],{"type":789,"attrs":2517},{"href":1996,"uuid":48,"anchor":48,"custom":2518,"target":792,"linktype":13},{},{"text":1757,"type":780},{"type":776,"content":2521},[2522],{"text":2289,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2525,"component":118,"meta_info":2526,"meta_title":7,"block_image":2527,"cover_image":2528,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2533,"title":2534,"plugin":43,"description":2535},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2537,"alt":2538,"name":7,"focus":48,"title":2538,"filename":2539,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1494],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2549,"created_at":2550,"published_at":2551,"updated_at":2552,"id":2553,"uuid":2554,"content":2555,"slug":2919,"full_slug":2920,"sort_by_date":48,"position":2921,"tag_list":2922,"is_startpage":9,"parent_id":1495,"meta_data":48,"group_id":2923,"first_published_at":2924,"release_id":48,"lang":60,"path":1498,"alternates":2925,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2556,"faqs":2557,"title":2549,"topic":2586,"author":2361,"content":2601,"category":2900,"schedule":2908,"component":1483,"meta_info":2909,"cover_image":2913,"description":2917,"contributors":2918},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2558,2562,2566,2570,2574,2578,2582],{"_uid":2559,"answer":2560,"question":2561,"component":669},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2563,"answer":2564,"question":2565,"component":669},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2567,"answer":2568,"question":2569,"component":669},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2571,"answer":2572,"question":2573,"component":669},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2575,"answer":2576,"question":2577,"component":669},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2579,"answer":2580,"question":2581,"component":669},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2583,"answer":2584,"question":2585,"component":669},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2587,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2599,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2588,"component":39,"meta_info":2596,"block_image":2597,"cover_image":2598,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2589,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2594,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2590,"component":118,"meta_info":2591,"meta_title":7,"block_image":2592,"cover_image":2593,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":773,"content":2602},[2603,2608,2612,2616,2620,2640,2644,2648,2652,2657,2661,2705,2710,2714,2728,2732,2754,2759,2763,2830,2835,2839,2859,2864,2878,2882,2887,2897],{"type":796,"attrs":2604,"content":2605},{"level":798},[2606],{"text":2607,"type":780},"Boxing Terminology",{"type":776,"content":2609},[2610],{"text":2611,"type":780},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":796,"attrs":2613,"content":2614},{"level":798},[2615],{"text":2561,"type":780},{"type":776,"content":2617},[2618],{"text":2619,"type":780},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":891,"content":2621},[2622,2628],{"type":894,"content":2623},[2624],{"type":776,"content":2625},[2626],{"text":2627,"type":780},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":894,"content":2629},[2630],{"type":776,"content":2631},[2632,2634,2638],{"text":2633,"type":780},"Southpaw Stance",{"text":2635,"type":780,"marks":2636}," ",[2637],{"type":1648},{"text":2639,"type":780},"– Standing with your right foot farther out in front than your left foot",{"type":796,"attrs":2641,"content":2642},{"level":798},[2643],{"text":2565,"type":780},{"type":776,"content":2645},[2646],{"text":2647,"type":780},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":776,"content":2649},[2650],{"text":2651,"type":780},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":796,"attrs":2653,"content":2654},{"level":823},[2655],{"text":2656,"type":780},"Boxing Punches",{"type":776,"content":2658},[2659],{"text":2660,"type":780},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":891,"content":2662},[2663,2669,2675,2681,2687,2693,2699],{"type":894,"content":2664},[2665],{"type":776,"content":2666},[2667],{"text":2668,"type":780},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":894,"content":2670},[2671],{"type":776,"content":2672},[2673],{"text":2674,"type":780},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":894,"content":2676},[2677],{"type":776,"content":2678},[2679],{"text":2680,"type":780},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":894,"content":2682},[2683],{"type":776,"content":2684},[2685],{"text":2686,"type":780},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":894,"content":2688},[2689],{"type":776,"content":2690},[2691],{"text":2692,"type":780},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":894,"content":2694},[2695],{"type":776,"content":2696},[2697],{"text":2698,"type":780},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":894,"content":2700},[2701],{"type":776,"content":2702},[2703],{"text":2704,"type":780},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":796,"attrs":2706,"content":2707},{"level":823},[2708],{"text":2709,"type":780},"Boxing Movements",{"type":776,"content":2711},[2712],{"text":2713,"type":780},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":891,"content":2715},[2716,2722],{"type":894,"content":2717},[2718],{"type":776,"content":2719},[2720],{"text":2721,"type":780},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":894,"content":2723},[2724],{"type":776,"content":2725},[2726],{"text":2727,"type":780},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":776,"content":2729},[2730],{"text":2731,"type":780},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":891,"content":2733},[2734,2748],{"type":894,"content":2735},[2736],{"type":776,"content":2737},[2738,2746],{"text":2739,"type":780,"marks":2740},"Shoulder Roll",[2741,2745],{"type":789,"attrs":2742},{"href":2743,"uuid":48,"anchor":48,"custom":2744,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1855},{"text":2747,"type":780}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":894,"content":2749},[2750],{"type":776,"content":2751},[2752],{"text":2753,"type":780},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":796,"attrs":2755,"content":2756},{"level":823},[2757],{"text":2758,"type":780},"Boxing Training",{"type":776,"content":2760},[2761],{"text":2762,"type":780},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1859,"attrs":2764,"content":2766},{"order":2765},{"order":1862},[2767,2773,2779,2793,2807],{"type":894,"content":2768},[2769],{"type":776,"content":2770},[2771],{"text":2772,"type":780},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":894,"content":2774},[2775],{"type":776,"content":2776},[2777],{"text":2778,"type":780},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":894,"content":2780},[2781],{"type":776,"content":2782},[2783,2791],{"text":2784,"type":780,"marks":2785},"Mittwork",[2786,2790],{"type":789,"attrs":2787},{"href":2788,"uuid":48,"anchor":48,"custom":2789,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1855},{"text":2792,"type":780}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":894,"content":2794},[2795],{"type":776,"content":2796},[2797,2805],{"text":2798,"type":780,"marks":2799},"Sparring",[2800,2804],{"type":789,"attrs":2801},{"href":2802,"uuid":48,"anchor":48,"custom":2803,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1855},{"text":2806,"type":780}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":894,"content":2808},[2809],{"type":776,"content":2810},[2811,2819,2821,2828],{"text":2812,"type":780,"marks":2813},"Roadwork",[2814,2818],{"type":789,"attrs":2815},{"href":2816,"uuid":48,"anchor":48,"custom":2817,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1855},{"text":2820,"type":780}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2822,"type":780,"marks":2823},"roadwork drills",[2824,2827],{"type":789,"attrs":2825},{"href":2816,"uuid":48,"anchor":48,"custom":2826,"target":792,"linktype":13},{},{"type":1855},{"text":2829,"type":780}," to add to your boxer training.",{"type":796,"attrs":2831,"content":2832},{"level":823},[2833],{"text":2834,"type":780},"Heavy Bag Training",{"type":776,"content":2836},[2837],{"text":2838,"type":780},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":891,"content":2840},[2841,2847,2853],{"type":894,"content":2842},[2843],{"type":776,"content":2844},[2845],{"text":2846,"type":780},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":894,"content":2848},[2849],{"type":776,"content":2850},[2851],{"text":2852,"type":780},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":894,"content":2854},[2855],{"type":776,"content":2856},[2857],{"text":2858,"type":780},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":796,"attrs":2860,"content":2861},{"level":823},[2862],{"text":2863,"type":780},"Recovery",{"type":776,"content":2865},[2866,2868,2876],{"text":2867,"type":780},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2869,"type":780,"marks":2870},"interview with FightCamp Trainer Coach PJ",[2871,2875],{"type":789,"attrs":2872},{"href":2873,"uuid":48,"anchor":48,"custom":2874,"target":792,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1855},{"text":2877,"type":780},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":776,"content":2879},[2880],{"text":2881,"type":780},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":796,"attrs":2883,"content":2884},{"level":798},[2885],{"text":2886,"type":780},"Talk and Train Like a Fighter",{"type":776,"content":2888},[2889,2890,2896],{"text":1748,"type":780},{"text":1750,"type":780,"marks":2891},[2892,2895],{"type":789,"attrs":2893},{"href":1996,"uuid":48,"anchor":48,"custom":2894,"target":792,"linktype":13},{},{"type":1855},{"text":2000,"type":780},{"type":776,"content":2898},[2899],{"text":1761,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2901,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2902,"component":118,"meta_info":2903,"meta_title":7,"block_image":2904,"cover_image":2905,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2910,"title":2911,"plugin":43,"description":2912},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2914,"alt":2915,"name":7,"focus":7,"title":2915,"filename":2916,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1494],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2927,"created_at":2928,"published_at":2929,"updated_at":2930,"id":2931,"uuid":2932,"content":2933,"slug":3069,"full_slug":3070,"sort_by_date":48,"position":3071,"tag_list":3072,"is_startpage":9,"parent_id":1495,"meta_data":48,"group_id":3073,"first_published_at":2929,"release_id":48,"lang":60,"path":1498,"alternates":3074,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2934,"faqs":2935,"title":2927,"topic":2952,"author":1547,"content":2967,"category":3053,"schedule":3061,"component":1483,"meta_info":3062,"cover_image":3065,"description":3064,"contributors":3068},"96d7fcda-e3db-4f35-935d-fd195032b834",[2936,2940,2944,2948],{"_uid":2937,"answer":2938,"question":2939,"component":669},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2941,"answer":2942,"question":2943,"component":669},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2945,"answer":2946,"question":2947,"component":669},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2949,"answer":2950,"question":2951,"component":669},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2953,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2965,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2954,"component":39,"meta_info":2962,"block_image":2963,"cover_image":2964,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2955,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2956,"component":118,"meta_info":2957,"meta_title":7,"block_image":2958,"cover_image":2959,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":773,"content":2968},[2969,2989,2994,2997,3002,3005,3010,3032,3037,3041,3050],{"type":776,"content":2970},[2971,2973,2980,2981,2987],{"text":2972,"type":780},"Boxing is a sport about ",{"text":2974,"type":780,"marks":2975},"range",[2976],{"type":789,"attrs":2977},{"href":2978,"uuid":48,"anchor":48,"custom":2979,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1659,"type":780},{"text":2982,"type":780,"marks":2983},"distance",[2984],{"type":789,"attrs":2985},{"href":1559,"uuid":48,"anchor":48,"custom":2986,"target":792,"linktype":13},{},{"text":2988,"type":780},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":796,"attrs":2990,"content":2991},{"level":798},[2992],{"text":2993,"type":780},"Step Behind The Jab",{"type":776,"content":2995},[2996],{"text":2942,"type":780},{"type":796,"attrs":2998,"content":2999},{"level":798},[3000],{"text":3001,"type":780},"Front Foot Defense",{"type":776,"content":3003},[3004],{"text":2946,"type":780},{"type":796,"attrs":3006,"content":3007},{"level":798},[3008],{"text":3009,"type":780},"Cutting Off The Ring",{"type":776,"content":3011},[3012,3014,3021,3023,3030],{"text":3013,"type":780},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":3015,"type":780,"marks":3016},"outside fighter",[3017],{"type":789,"attrs":3018},{"href":3019,"uuid":48,"anchor":48,"custom":3020,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":3022,"type":780},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":3024,"type":780,"marks":3025},"jab",[3026],{"type":789,"attrs":3027},{"href":3028,"uuid":48,"anchor":48,"custom":3029,"target":792,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":3031,"type":780}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":796,"attrs":3033,"content":3034},{"level":798},[3035],{"text":3036,"type":780},"The Takeaway",{"type":776,"content":3038},[3039],{"text":3040,"type":780},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":776,"content":3042},[3043,3044,3049],{"text":1748,"type":780},{"text":1750,"type":780,"marks":3045},[3046],{"type":789,"attrs":3047},{"href":1996,"uuid":48,"anchor":48,"custom":3048,"target":792,"linktype":13},{},{"text":1757,"type":780},{"type":776,"content":3051},[3052],{"text":1761,"type":780},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3054,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3059,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3055,"component":118,"meta_info":3056,"meta_title":7,"block_image":3057,"cover_image":3058,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":3063,"title":2927,"plugin":43,"description":3064},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":3066,"alt":2927,"name":7,"focus":48,"title":2927,"filename":3067,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1494],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1483,"created_at":3076,"published_at":3077,"updated_at":3078,"id":3079,"uuid":3080,"content":3081,"slug":1483,"full_slug":3102,"sort_by_date":48,"position":446,"tag_list":3103,"is_startpage":9,"parent_id":3104,"meta_data":48,"group_id":3105,"first_published_at":3106,"release_id":48,"lang":60,"path":7,"alternates":3107,"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":3082,"component":3083,"meta_info":3084,"custom_content_list":3086},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3085,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3087,3092,3097],{"_uid":3088,"label":3089,"value":3090,"dev_id":3091,"component":780},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":3093,"label":3094,"value":3095,"dev_id":3096,"component":780},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":3098,"label":3099,"value":3100,"dev_id":3101,"component":780},"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",[],1787353494854]