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We put comedian and influencer Renny to the test, challenging him to 30 days of boxing with FightCamp. Over the course of the month, he trained as a true fighter, following a disciplined routine that included proper nutrition and boxing, strength training, and conditioning workouts at home and while on the road.","Can you train for 30 days even while on the road?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"9587712e-5919-4d18-8207-8fb8d655f26a","Lorenzo Cromwell or Renny, as he likes to call himself, is a comedian, actor, singer, and dancer with roles on shows like Wild 'N Out. Just scroll through his Instagram and you can find content from skits and dances to the occasional workout video, Renny does it all. You won't catch him dying from boredom anytime soon.\n\nThroughout his 30-day boxing training, he put FightCamp through the paces as he had to be on the road traveling. “Thankfully the FightCamp app does not only have workouts that include the bag but also workouts with no equipment needed.” This allowed him to put the work in even while having a packed schedule like his own.","Who is Renny?",{"_uid":676,"answer":677,"question":678,"component":670},"91e1ab05-bf5b-42fb-92d0-5ecbadf9dbf9","“There definitely was some transformation for me during these last few weeks. I noticed that I got a lot more toned. I also developed this love for calisthenic workouts, which only involves my body weight. It’s interesting because I have been having this craving to box because of how easy it is to burn calories while I do it.”\n\n“I would say that training like a boxer improves my life because it involves calculated discipline on the defense, and on the offense. I feel like that same mentality and mindset can be applied to things outside of boxing, at the same time that challenge us as everyday human beings.”\n\nShould someone get FightCamp?\n\n“YES! My name is Renny and I approve this message. Get with the FightCamp family and you won’t regret it!”","What was Renny's opinion of FightCamp?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":680,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":709,"full_slug":710,"sort_by_date":48,"position":419,"tag_list":711,"is_startpage":9,"parent_id":712,"meta_data":48,"group_id":713,"first_published_at":714,"release_id":48,"lang":60,"path":48,"alternates":715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":702,"_uid":703,"name":695,"photo":704,"component":707,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":708,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":717,"content":718},"doc",[719,742,746,761,768,780,794,806,811,815,825,831,855,860,888,893,915,920,942,947,969,979,984,1012,1017,1065,1070,1092,1102,1107,1119,1123,1127,1137,1142],{"type":720,"content":721},"paragraph",[722,725,733,735,740],{"text":723,"type":724},"We put comedian and influencer Renny to the test, challenging him to ","text",{"text":726,"type":724,"marks":727},"30 days of boxing",[728],{"type":729,"attrs":730},"link",{"href":731,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-workout-results-in-30-days-with-boxing","_blank",{"text":734,"type":724}," with FightCamp. Over the course of the month, he trained as a true fighter, following a disciplined routine that included proper ",{"text":425,"type":724,"marks":736},[737],{"type":729,"attrs":738},{"href":739,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet",{"text":741,"type":724}," and boxing, strength training, and conditioning workouts at home and while on the road. ",{"type":720,"content":743},[744],{"text":745,"type":724},"We’re breaking down his fitness journey and why he calls FightCamp, \"calculated discipline.\"",{"type":747,"attrs":748},"blok",{"id":749,"body":750},"b3c71cf5-da70-447c-90f6-e2df8c2fa77e",[751],{"_uid":752,"link":753,"image":755,"title":759,"component":760},"i-2e45159b-0aba-4e50-a910-bc8fc0884c15",{"id":7,"url":754,"linktype":13,"fieldtype":14,"cached_url":754},"https://youtu.be/tItVJ6D23Cc",{"id":756,"alt":757,"name":7,"focus":48,"title":757,"filename":758,"copyright":7,"fieldtype":50},5257200,"FightCamp - I Tried Boxing For 30 Days l Is It Really Worth It?","https://a.storyblok.com/f/115220/1244x700/c77f41f806/i-tried-boxing-for-30-days-is-it-really-worth-it.png","I Tried Boxing For 30 Days l Is It Really Worth It?","image_video_link",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766],{"text":767,"type":724},"Meet Renny",{"type":720,"content":769},[770,772,778],{"text":771,"type":724},"Lorenzo Cromwell or Renny, as he likes to call himself, is a comedian, actor, singer, and dancer with roles on shows like Wild 'N Out. Just scroll through his ",{"text":773,"type":724,"marks":774},"Instagram",[775],{"type":729,"attrs":776},{"href":777,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://www.instagram.com/renny/",{"text":779,"type":724}," and you can find content from skits and dances to the occasional workout video, Renny does it all. You won't catch him dying from boredom anytime soon. ",{"type":747,"attrs":781},{"id":782,"body":783},"df957c2d-5c61-40be-bd46-88fa1e674d8a",[784],{"url":785,"_uid":787,"image":788,"component":792,"copyright_details":793},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"story","i-d5015d7d-c8c9-4eca-84ea-ecc7c57417f1",{"id":789,"alt":790,"name":7,"focus":48,"title":790,"filename":791,"copyright":7,"fieldtype":50},5257480,"FightCamp - Renny's 30 Day Workout Challenge","https://a.storyblok.com/f/115220/1100x1100/74a419ec38/renny.png","content_image",[],{"type":720,"content":795},[796,798,804],{"text":797,"type":724},"Throughout his 30-day boxing training, he put FightCamp through the paces as he had to be on the road traveling. “Thankfully the ",{"text":799,"type":724,"marks":800},"FightCamp app",[801],{"type":729,"attrs":802},{"href":803,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":805,"type":724}," does not only have workouts that include the bag but also workouts with no equipment needed.” This allowed him to put the work in even while having a packed schedule like his own. ",{"type":762,"attrs":807,"content":808},{"level":764},[809],{"text":810,"type":724},"Renny’s 30-Day Challenge",{"type":720,"content":812},[813],{"text":814,"type":724},"Here is a little overview of how it went for him throughout his month-long challenge using FightCamp.",{"type":747,"attrs":816},{"id":782,"body":817},[818],{"url":819,"_uid":820,"image":821,"component":792,"copyright_details":824},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-f187a7b3-773f-4ba3-a294-346b68a0b0c9",{"id":822,"alt":790,"name":7,"focus":48,"title":790,"filename":823,"copyright":7,"fieldtype":50},5257484,"https://a.storyblok.com/f/115220/1100x1100/c8fe58e23f/day-1-of-30-day-challenge.png",[],{"type":762,"attrs":826,"content":828},{"level":827},3,[829],{"text":830,"type":724},"Day 1",{"type":832,"content":833},"bullet_list",[834,841],{"type":835,"content":836},"list_item",[837],{"type":720,"content":838},[839],{"text":840,"type":724},"Started off with a 4-round power punch workout",{"type":835,"content":842},[843,847],{"type":720,"content":844},[845],{"text":846,"type":724},"Featured a lot of jabs and hook combinations",{"type":832,"content":848},[849],{"type":835,"content":850},[851],{"type":720,"content":852},[853],{"text":854,"type":724},"Sound Bites: “4 rounds are done, first workout, I can tell this is going to be crazy!”",{"type":762,"attrs":856,"content":857},{"level":827},[858],{"text":859,"type":724},"Day 2",{"type":832,"content":861},[862,868,874],{"type":835,"content":863},[864],{"type":720,"content":865},[866],{"text":867,"type":724},"Day 2 already had Renny away from his FightCamp bag ",{"type":835,"content":869},[870],{"type":720,"content":871},[872],{"text":873,"type":724},"Renny decided to choose the, 4 rounds upper body workout, no equipment needed",{"type":835,"content":875},[876,880],{"type":720,"content":877},[878],{"text":879,"type":724},"The workout featured upper body exercises, punching, and core work",{"type":832,"content":881},[882],{"type":835,"content":883},[884],{"type":720,"content":885},[886],{"text":887,"type":724},"Sound Bites: “Dang! That kicked my butt”",{"type":762,"attrs":889,"content":890},{"level":827},[891],{"text":892,"type":724},"Day 5",{"type":832,"content":894},[895,901],{"type":835,"content":896},[897],{"type":720,"content":898},[899],{"text":900,"type":724},"Day 5 Renny chose a lower body workout, no equipment needed",{"type":835,"content":902},[903,907],{"type":720,"content":904},[905],{"text":906,"type":724},"The lower body circuit featured a lot of squats, crunches, lunges, and punching",{"type":832,"content":908},[909],{"type":835,"content":910},[911],{"type":720,"content":912},[913],{"text":914,"type":724},"Sound Bites: “Another one in the bag, I’m not as sore as I was on the first day. We gonna keep climbing, let's go!”",{"type":762,"attrs":916,"content":917},{"level":827},[918],{"text":919,"type":724},"Day 7",{"type":832,"content":921},[922,928],{"type":835,"content":923},[924],{"type":720,"content":925},[926],{"text":927,"type":724},"Earlier on day 7, Renny had another group workout but decided to get some “overtime” exercise in",{"type":835,"content":929},[930,934],{"type":720,"content":931},[932],{"text":933,"type":724},"Back home, he chose a bag lower body workout",{"type":832,"content":935},[936],{"type":835,"content":937},[938],{"type":720,"content":939},[940],{"text":941,"type":724},"Sound Bites: “Ya boy did the trackers this time. Look at the number…I’m gonna try and beat that though. I’m loving the instructors too, they’re really dope. Lego!”",{"type":762,"attrs":943,"content":944},{"level":827},[945],{"text":946,"type":724},"Day 10",{"type":832,"content":948},[949,955],{"type":835,"content":950},[951],{"type":720,"content":952},[953],{"text":954,"type":724},"Back on the road, traveling doing shows, Renny got a kickboxing workout in, in his hotel room",{"type":835,"content":956},[957,961],{"type":720,"content":958},[959],{"text":960,"type":724},"He chose a no equipment, lower kickboxing circuit featuring squats, lunges, punches, kicks, and knees",{"type":832,"content":962},[963],{"type":835,"content":964},[965],{"type":720,"content":966},[967],{"text":968,"type":724},"Sound Bites: “As the days go by I feel like I’m getting more precise and accurate with my boxer pose, my hooks, uppercuts, slips, blocks…and I’m burning lots of calories along the way.”",{"type":747,"attrs":970},{"id":782,"body":971},[972],{"url":973,"_uid":974,"image":975,"component":792,"copyright_details":978},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-4573ec50-fca4-4216-8eb6-66ee5a23c34d",{"id":976,"alt":790,"name":7,"focus":48,"title":790,"filename":977,"copyright":7,"fieldtype":50},5257487,"https://a.storyblok.com/f/115220/1100x1100/1848919353/on_the_road_workout.png",[],{"type":762,"attrs":980,"content":981},{"level":827},[982],{"text":983,"type":724},"Day 12",{"type":832,"content":985},[986,992,998],{"type":835,"content":987},[988],{"type":720,"content":989},[990],{"text":991,"type":724},"Workout selection was the core build-up - adding 2 additional rounds from the usual 4",{"type":835,"content":993},[994],{"type":720,"content":995},[996],{"text":997,"type":724},"The workout featured a lot of squats, lunge-and-punch combinations, sit-ups, and jumping jacks",{"type":835,"content":999},[1000,1004],{"type":720,"content":1001},[1002],{"text":1003,"type":724},"The workout was a 2-thumbs up from Renny",{"type":832,"content":1005},[1006],{"type":835,"content":1007},[1008],{"type":720,"content":1009},[1010],{"text":1011,"type":724},"Sound Bites: “One thing I love about the trackers is that it adds this competitive spirit where I just wanna top the last amount of punches that I had in my last workout. It’s really motivating!”",{"type":762,"attrs":1013,"content":1014},{"level":827},[1015],{"text":1016,"type":724},"Days 13 - 29",{"type":832,"content":1018},[1019,1025],{"type":835,"content":1020},[1021],{"type":720,"content":1022},[1023],{"text":1024,"type":724},"Renny put in the work",{"type":835,"content":1026},[1027,1031],{"type":720,"content":1028},[1029],{"text":1030,"type":724},"He was able to use the app for his time while home, during which he could pair his workouts with the bag, as well as on the road with no equipment needed",{"type":832,"content":1032},[1033],{"type":835,"content":1034},[1035,1039],{"type":720,"content":1036},[1037],{"text":1038,"type":724},"Sound Bites: “I actually enjoy the trainers!” Here are his top two",{"type":832,"content":1040},[1041,1053],{"type":835,"content":1042},[1043],{"type":720,"content":1044},[1045,1051],{"text":1046,"type":724,"marks":1047},"Flow Master",[1048],{"type":729,"attrs":1049},{"href":1050,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{"text":1052,"type":724}," - “He’s pretty funny and jokes can definitely get me through a workout”",{"type":835,"content":1054},[1055],{"type":720,"content":1056},[1057,1063],{"text":1058,"type":724,"marks":1059},"Coach PJ",[1060],{"type":729,"attrs":1061},{"href":1062,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1064,"type":724}," - “He helps push that last bit of effort out of me. 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I feel like that same mentality and mindset can be applied to things outside of boxing, at the same time that challenge us as everyday human beings.”",{"type":720,"content":1124},[1125],{"text":1126,"type":724},"Should someone get FightCamp?",{"type":747,"attrs":1128},{"id":1129,"body":1130},"243c5446-b638-4b30-82bd-985a5a2c0b33",[1131],{"_uid":1132,"text":1133,"image":1134,"author":1135,"component":1136},"i-0365504b-ec1b-49a1-bf39-fa8cae00c284","YES! My name is Renny and I approve this message. Get with the FightCamp family and you won’t regret it!",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Renny","pull_quote",{"type":762,"attrs":1138,"content":1139},{"level":764},[1140],{"text":1141,"type":724},"Train Like a Fighter",{"type":720,"content":1143},[1144,1146,1152],{"text":1145,"type":724},"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":1147,"type":724,"marks":1148},"FightCamp",[1149],{"type":729,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1153,"type":724}," 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. 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See why he calls FightCamp “calculated discipline\".",{"id":1168,"alt":1169,"name":7,"focus":48,"title":1169,"filename":1170,"copyright":7,"fieldtype":50},5257145,"Renny | My 30 Day Fitness Challenge With FightCamp","https://a.storyblok.com/f/115220/2400x990/8d868b251d/renny-my-30-day-fitness-challenge-with-fightcamp.png",[],"my-30-day-fitness-challenge-with-fightcamp","blogs/my-30-day-fitness-challenge-with-fightcamp",-5010,[1176],"featured",60887917,"eb7f7908-6532-4fd9-a716-d8589755553f","2022-09-06T02:00:00.000Z","training/{{story.slug}}",[],["Reactive",1183],[1184,1414,1646,1867,2040,2362],{"name":1185,"created_at":1186,"published_at":1187,"updated_at":1188,"id":1189,"uuid":1190,"content":1191,"slug":1407,"full_slug":1408,"sort_by_date":48,"position":1409,"tag_list":1410,"is_startpage":9,"parent_id":1177,"meta_data":48,"group_id":1411,"first_published_at":1412,"release_id":48,"lang":60,"path":1180,"alternates":1413,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1192,"faqs":1193,"title":1185,"topic":1210,"author":1225,"content":1226,"category":1391,"schedule":1399,"component":1163,"meta_info":1400,"cover_image":1403,"description":1402,"contributors":1406},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1194,1198,1202,1206],{"_uid":1195,"answer":1196,"question":1197,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1199,"answer":1200,"question":1201,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1203,"answer":1204,"question":1205,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1207,"answer":1208,"question":1209,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1211,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1223,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1224,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1212,"component":39,"meta_info":1220,"block_image":1221,"cover_image":1222,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1213,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1218,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1214,"component":118,"meta_info":1215,"meta_title":7,"block_image":1216,"cover_image":1217,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":717,"content":1227},[1228,1241,1253,1258,1262,1272,1276,1281,1285,1289,1296,1306,1319,1324,1335,1338,1347,1348,1353,1366,1377,1387],{"type":720,"content":1229},[1230,1232,1239],{"text":1231,"type":724},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1233,"type":724,"marks":1234},"Aaron Swenson",[1235],{"type":729,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"custom":1238,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1240,"type":724}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":747,"attrs":1242},{"id":1243,"body":1244},"0a18151c-90cf-40c6-926a-b258a15847a9",[1245],{"_uid":1246,"link":1247,"image":1249,"title":1251,"component":760},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1248,"linktype":13,"fieldtype":14,"cached_url":1248},"https://youtu.be/oMc52QTWo1A",{"id":1250,"alt":1251,"name":7,"focus":48,"title":1251,"filename":1252,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":762,"attrs":1254,"content":1255},{"level":764},[1256],{"text":1257,"type":724},"The Rebellious Age",{"type":720,"content":1259},[1260],{"text":1261,"type":724},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":747,"attrs":1263},{"id":1243,"body":1264},[1265],{"url":1266,"_uid":1267,"image":1268,"component":792,"copyright_details":1271},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1269,"alt":1233,"name":7,"focus":48,"title":1233,"filename":1270,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":720,"content":1273},[1274],{"text":1275,"type":724},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":762,"attrs":1277,"content":1278},{"level":764},[1279],{"text":1280,"type":724},"It’s Time To Spar",{"type":720,"content":1282},[1283],{"text":1284,"type":724},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":720,"content":1286},[1287],{"text":1288,"type":724},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":762,"attrs":1290,"content":1291},{"level":764},[1292,1294],{"text":1293,"type":724},"Humbling Experience and A New Life Path",{"type":1295},"hard_break",{"type":747,"attrs":1297},{"id":1243,"body":1298},[1299],{"url":1300,"_uid":1301,"image":1302,"component":792,"copyright_details":1305},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1303,"alt":1233,"name":7,"focus":48,"title":1233,"filename":1304,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":720,"content":1307},[1308,1310,1317],{"text":1309,"type":724},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1311,"type":724,"marks":1312},"body shot",[1313],{"type":729,"attrs":1314},{"href":1315,"uuid":48,"anchor":48,"custom":1316,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1318,"type":724}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. 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They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1358,"type":724,"marks":1359},"FightCamp Trainers",[1360],{"type":729,"attrs":1361},{"href":1362,"uuid":48,"anchor":48,"custom":1363,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1365,"type":724}," have you covered.",{"type":747,"attrs":1367},{"id":1243,"body":1368},[1369],{"url":1370,"_uid":1371,"image":1372,"component":792,"copyright_details":1376},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1373,"alt":1374,"name":7,"focus":48,"title":1374,"filename":1375,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":720,"content":1378},[1379,1380,1385],{"text":1145,"type":724},{"text":1147,"type":724,"marks":1381},[1382],{"type":729,"attrs":1383},{"href":1151,"uuid":48,"anchor":48,"custom":1384,"target":732,"linktype":13},{},{"text":1386,"type":724}," 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":720,"content":1388},[1389],{"text":1390,"type":724},"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":1392,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1393,"component":118,"meta_info":1394,"meta_title":7,"block_image":1395,"cover_image":1396,"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":1401,"title":1185,"plugin":43,"description":1402},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1404,"alt":1185,"name":7,"focus":48,"title":1185,"filename":1405,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1176],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1415,"created_at":1416,"published_at":1417,"updated_at":1418,"id":1419,"uuid":1420,"content":1421,"slug":1639,"full_slug":1640,"sort_by_date":48,"position":1641,"tag_list":1642,"is_startpage":9,"parent_id":1177,"meta_data":48,"group_id":1643,"first_published_at":1644,"release_id":48,"lang":60,"path":1180,"alternates":1645,"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":1422,"faqs":1423,"title":1415,"topic":1444,"author":1459,"content":1460,"category":1621,"schedule":1629,"component":1163,"meta_info":1630,"cover_image":1634,"description":1633,"contributors":1638},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1424,1428,1432,1436,1440],{"_uid":1425,"answer":1426,"question":1427,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1429,"answer":1430,"question":1431,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1433,"answer":1434,"question":1435,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1437,"answer":1438,"question":1439,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1441,"answer":1442,"question":1443,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1445,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1457,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1458,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1446,"component":39,"meta_info":1454,"block_image":1455,"cover_image":1456,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1447,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1452,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1453,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1448,"component":118,"meta_info":1449,"meta_title":7,"block_image":1450,"cover_image":1451,"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":717,"content":1461},[1462,1466,1470,1474,1487,1491,1495,1500,1512,1524,1529,1540,1544,1566,1571,1582,1595,1600,1604,1608,1617],{"type":720,"content":1463},[1464],{"text":1465,"type":724},"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":720,"content":1467},[1468],{"text":1469,"type":724},"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":762,"attrs":1471,"content":1472},{"level":764},[1473],{"text":1427,"type":724},{"type":720,"content":1475},[1476,1478,1485],{"text":1477,"type":724},"According to the ",{"text":1479,"type":724,"marks":1480},"Mayo Clinic",[1481],{"type":729,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"custom":1484,"target":732,"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":1486,"type":724},", 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":720,"content":1488},[1489],{"text":1490,"type":724},"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":720,"content":1492},[1493],{"text":1494,"type":724},"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":762,"attrs":1496,"content":1497},{"level":764},[1498],{"text":1499,"type":724},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":747,"attrs":1501},{"id":1502,"body":1503},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1504],{"url":1505,"_uid":1506,"image":1507,"component":792,"copyright_details":1511},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1508,"alt":1509,"name":7,"focus":48,"title":1509,"filename":1510,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":720,"content":1513},[1514,1516,1522],{"text":1515,"type":724},"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":1517,"type":724,"marks":1518},"burn more calories",[1519],{"type":729,"attrs":1520},{"href":1116,"uuid":48,"anchor":48,"custom":1521,"target":732,"linktype":13},{},{"text":1523,"type":724}," even after you’re done working out.",{"type":762,"attrs":1525,"content":1526},{"level":764},[1527],{"text":1528,"type":724},"Kickboxing Is A Full Body Workout",{"type":747,"attrs":1530},{"id":1502,"body":1531},[1532],{"url":1533,"_uid":1534,"image":1535,"component":792,"copyright_details":1539},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1536,"alt":1537,"name":7,"focus":48,"title":1537,"filename":1538,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":720,"content":1541},[1542],{"text":1543,"type":724},"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":720,"content":1545},[1546,1548,1555,1557,1564],{"text":1547,"type":724},"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":1549,"type":724,"marks":1550},"all-level lower body workout",[1551],{"type":729,"attrs":1552},{"href":1553,"uuid":48,"anchor":48,"custom":1554,"target":732,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1556,"type":724}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1558,"type":724,"marks":1559},"upper body workout",[1560],{"type":729,"attrs":1561},{"href":1562,"uuid":48,"anchor":48,"custom":1563,"target":732,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1565,"type":724}," led by Flo Master.",{"type":762,"attrs":1567,"content":1568},{"level":764},[1569],{"text":1570,"type":724},"Boxing Can Be Low-Impact",{"type":747,"attrs":1572},{"id":1502,"body":1573},[1574],{"url":1575,"_uid":1576,"image":1577,"component":792,"copyright_details":1581},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1578,"alt":1579,"name":7,"focus":48,"title":1579,"filename":1580,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":720,"content":1583},[1584,1586,1593],{"text":1585,"type":724},"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":1587,"type":724,"marks":1588},"shadowboxing",[1589],{"type":729,"attrs":1590},{"href":1591,"uuid":48,"anchor":48,"custom":1592,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1594,"type":724}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":762,"attrs":1596,"content":1597},{"level":764},[1598],{"text":1599,"type":724},"Kick Boring Cardio To The Curb",{"type":720,"content":1601},[1602],{"text":1603,"type":724},"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":762,"attrs":1605,"content":1606},{"level":764},[1607],{"text":1141,"type":724},{"type":720,"content":1609},[1610,1611,1616],{"text":1145,"type":724},{"text":1147,"type":724,"marks":1612},[1613],{"type":729,"attrs":1614},{"href":1151,"uuid":48,"anchor":48,"custom":1615,"target":732,"linktype":13},{},{"text":1386,"type":724},{"type":720,"content":1618},[1619],{"text":1620,"type":724},"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":1622,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1627,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1628,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1623,"component":118,"meta_info":1624,"meta_title":7,"block_image":1625,"cover_image":1626,"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":1631,"title":1632,"plugin":43,"description":1633},"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":1635,"alt":1636,"name":7,"focus":48,"title":1636,"filename":1637,"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,[1176],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":1647,"created_at":1648,"published_at":1649,"updated_at":1650,"id":1651,"uuid":1652,"content":1653,"slug":1861,"full_slug":1862,"sort_by_date":48,"position":1863,"tag_list":1864,"is_startpage":9,"parent_id":1177,"meta_data":48,"group_id":1865,"first_published_at":1649,"release_id":48,"lang":60,"path":1180,"alternates":1866,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1654,"faqs":1655,"title":1647,"topic":1672,"author":1687,"content":1688,"category":1842,"schedule":1850,"component":1163,"meta_info":1851,"cover_image":1855,"description":1859,"contributors":1860},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1656,1660,1664,1668],{"_uid":1657,"answer":1658,"question":1659,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1661,"answer":1662,"question":1663,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1665,"answer":1666,"question":1667,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1669,"answer":1670,"question":1671,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1673,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1685,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1674,"component":39,"meta_info":1682,"block_image":1683,"cover_image":1684,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1675,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1676,"component":118,"meta_info":1677,"meta_title":7,"block_image":1678,"cover_image":1679,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":717,"content":1689},[1690,1694,1709,1713,1718,1721,1726,1731,1735,1740,1744,1749,1753,1758,1762,1767,1781,1785,1789,1793,1797,1802,1806,1820,1824,1828,1839],{"type":720,"content":1691},[1692],{"text":1693,"type":724},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":720,"content":1695},[1696,1698,1707],{"text":1697,"type":724},"Running for boxers is a critical element of ",{"text":1699,"type":724,"marks":1700},"roadwork drills",[1701,1705],{"type":729,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":732,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1706},"underline",{"text":1708,"type":724}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":720,"content":1710},[1711],{"text":1712,"type":724},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":762,"attrs":1714,"content":1715},{"level":764},[1716],{"text":1717,"type":724},"Is Running Good for Boxing?",{"type":720,"content":1719},[1720],{"text":1658,"type":724},{"type":762,"attrs":1722,"content":1723},{"level":764},[1724],{"text":1725,"type":724},"Benefits of Running for Boxers",{"type":762,"attrs":1727,"content":1728},{"level":827},[1729],{"text":1730,"type":724},"Builds Endurance & Stamina",{"type":720,"content":1732},[1733],{"text":1734,"type":724},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":762,"attrs":1736,"content":1737},{"level":827},[1738],{"text":1739,"type":724},"Improves Cardiovascular System",{"type":720,"content":1741},[1742],{"text":1743,"type":724},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":762,"attrs":1745,"content":1746},{"level":827},[1747],{"text":1748,"type":724},"Strengthens Lower Body",{"type":720,"content":1750},[1751],{"text":1752,"type":724},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":762,"attrs":1754,"content":1755},{"level":827},[1756],{"text":1757,"type":724},"Teaches Discipline",{"type":720,"content":1759},[1760],{"text":1761,"type":724},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":762,"attrs":1763,"content":1764},{"level":827},[1765],{"text":1766,"type":724},"Enhances Mental Clarity",{"type":720,"content":1768},[1769,1771,1779],{"text":1770,"type":724},"Much like boxing, running can be a form of ",{"text":1772,"type":724,"marks":1773},"meditative movement",[1774,1778],{"type":729,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1706},{"text":1780,"type":724}," that clears your head and focuses your mind.",{"type":762,"attrs":1782,"content":1783},{"level":764},[1784],{"text":1667,"type":724},{"type":720,"content":1786},[1787],{"text":1788,"type":724},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":720,"content":1790},[1791],{"text":1792,"type":724},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":720,"content":1794},[1795],{"text":1796,"type":724},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":762,"attrs":1798,"content":1799},{"level":764},[1800],{"text":1801,"type":724},"How Long Should I Be Running for Boxing?",{"type":720,"content":1803},[1804],{"text":1805,"type":724},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":720,"content":1807},[1808,1810,1818],{"text":1809,"type":724},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1811,"type":724,"marks":1812},"10 minutes of running",[1813,1817],{"type":729,"attrs":1814},{"href":1815,"uuid":48,"anchor":48,"custom":1816,"target":732,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1706},{"text":1819,"type":724}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":720,"content":1821},[1822],{"text":1823,"type":724},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":762,"attrs":1825,"content":1826},{"level":764},[1827],{"text":1141,"type":724},{"type":720,"content":1829},[1830,1831,1837],{"text":1145,"type":724},{"text":1147,"type":724,"marks":1832},[1833,1836],{"type":729,"attrs":1834},{"href":1151,"uuid":48,"anchor":48,"custom":1835,"target":732,"linktype":13},{},{"type":1706},{"text":1838,"type":724}," 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":720,"content":1840},[1841],{"text":1390,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1843,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1848,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1844,"component":118,"meta_info":1845,"meta_title":7,"block_image":1846,"cover_image":1847,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1852,"title":1853,"plugin":43,"description":1854},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1856,"alt":1857,"name":7,"focus":7,"title":1857,"filename":1858,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1176],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1868,"created_at":1869,"published_at":1870,"updated_at":1871,"id":1872,"uuid":1873,"content":1874,"slug":2033,"full_slug":2034,"sort_by_date":48,"position":2035,"tag_list":2036,"is_startpage":9,"parent_id":1177,"meta_data":48,"group_id":2037,"first_published_at":2038,"release_id":48,"lang":60,"path":1180,"alternates":2039,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1875,"faqs":1876,"title":1868,"topic":1893,"author":1908,"content":1909,"category":2015,"schedule":2023,"component":1163,"meta_info":2024,"cover_image":2028,"description":2031,"contributors":2032},"af46e437-bfbd-4a28-91a2-df5259454628",[1877,1881,1885,1889],{"_uid":1878,"answer":1879,"question":1880,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1882,"answer":1883,"question":1884,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1886,"answer":1887,"question":1888,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1890,"answer":1891,"question":1892,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1894,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1906,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1895,"component":39,"meta_info":1903,"block_image":1904,"cover_image":1905,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1896,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1901,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1902,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1897,"component":118,"meta_info":1898,"meta_title":7,"block_image":1899,"cover_image":1900,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":717,"content":1910},[1911,1924,1929,1933,1938,1942,1956,1961,1974,1979,1983,1995,1999,2003,2012],{"type":720,"content":1912},[1913,1915,1922],{"text":1914,"type":724},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1916,"type":724,"marks":1917},"Strength training",[1918],{"type":729,"attrs":1919},{"href":1920,"uuid":48,"anchor":48,"custom":1921,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1923,"type":724}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":762,"attrs":1925,"content":1926},{"level":764},[1927],{"text":1928,"type":724},"Why do Boxers Train Their Neck?",{"type":720,"content":1930},[1931],{"text":1932,"type":724},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":762,"attrs":1934,"content":1935},{"level":764},[1936],{"text":1937,"type":724},"How do Boxers Strength Train Their Neck?",{"type":720,"content":1939},[1940],{"text":1941,"type":724},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":832,"content":1943},[1944,1950],{"type":835,"content":1945},[1946],{"type":720,"content":1947},[1948],{"text":1949,"type":724},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":835,"content":1951},[1952],{"type":720,"content":1953},[1954],{"text":1955,"type":724},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":762,"attrs":1957,"content":1958},{"level":764},[1959],{"text":1960,"type":724},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":720,"content":1962},[1963,1965,1972],{"text":1964,"type":724},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1966,"type":724,"marks":1967},"injury",[1968],{"type":729,"attrs":1969},{"href":1970,"uuid":48,"anchor":48,"custom":1971,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1973,"type":724}," occurring.",{"type":762,"attrs":1975,"content":1976},{"level":764},[1977],{"text":1978,"type":724},"How Often Should Boxers Train Their Neck?",{"type":720,"content":1980},[1981],{"text":1982,"type":724},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":747,"attrs":1984},{"id":1985,"body":1986},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1987],{"_uid":1988,"text":1989,"image":1990,"author":1994,"component":1136},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1991,"alt":1992,"name":7,"focus":7,"title":1992,"filename":1993,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash",{"type":720,"content":1996},[1997],{"text":1998,"type":724},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":762,"attrs":2000,"content":2001},{"level":764},[2002],{"text":1141,"type":724},{"type":720,"content":2004},[2005,2006,2011],{"text":1145,"type":724},{"text":1147,"type":724,"marks":2007},[2008],{"type":729,"attrs":2009},{"href":1151,"uuid":48,"anchor":48,"custom":2010,"target":732,"linktype":13},{},{"text":1838,"type":724},{"type":720,"content":2013},[2014],{"text":1620,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2016,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2021,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2017,"component":118,"meta_info":2018,"meta_title":7,"block_image":2019,"cover_image":2020,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2025,"title":2026,"plugin":43,"description":2027},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2029,"alt":1992,"name":7,"focus":7,"title":1992,"filename":2030,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1176],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2041,"created_at":2042,"published_at":2043,"updated_at":2044,"id":2045,"uuid":2046,"content":2047,"slug":2356,"full_slug":2357,"sort_by_date":48,"position":2358,"tag_list":2359,"is_startpage":9,"parent_id":1177,"meta_data":48,"group_id":2360,"first_published_at":2043,"release_id":48,"lang":60,"path":1180,"alternates":2361,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2048,"faqs":2049,"title":2041,"topic":2082,"author":1687,"content":2097,"category":2338,"schedule":2346,"component":1163,"meta_info":2347,"cover_image":2351,"description":2350,"contributors":2355},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2050,2054,2058,2062,2066,2070,2074,2078],{"_uid":2051,"answer":2052,"question":2053,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2055,"answer":2056,"question":2057,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2059,"answer":2060,"question":2061,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2063,"answer":2064,"question":2065,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2067,"answer":2068,"question":2069,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2071,"answer":2072,"question":2073,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2075,"answer":2076,"question":2077,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2079,"answer":2080,"question":2081,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2083,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2095,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2084,"component":39,"meta_info":2092,"block_image":2093,"cover_image":2094,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2085,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2090,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2086,"component":118,"meta_info":2087,"meta_title":7,"block_image":2088,"cover_image":2089,"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":717,"content":2098},[2099,2119,2123,2127,2132,2136,2148,2168,2172,2182,2185,2190,2201,2221,2226,2236,2264,2269,2279,2291,2296,2323,2327,2335],{"type":720,"content":2100},[2101,2103,2109,2111,2117],{"text":2102,"type":724},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2104,"type":724,"marks":2105},"over two hours each day",[2106],{"type":729,"attrs":2107},{"href":2108,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2110,"type":724}," on social media. The ",{"text":2112,"type":724,"marks":2113},"CDC",[2114],{"type":729,"attrs":2115},{"href":2116,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2118,"type":724}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":720,"content":2120},[2121],{"text":2122,"type":724},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":720,"content":2124},[2125],{"text":2126,"type":724},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":762,"attrs":2128,"content":2129},{"level":764},[2130],{"text":2131,"type":724},"Benefits of a 30-Minute Boxing Workout",{"type":762,"attrs":2133,"content":2134},{"level":827},[2135],{"text":2061,"type":724},{"type":747,"attrs":2137},{"id":2138,"body":2139},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2140],{"url":2141,"_uid":2142,"image":2143,"component":792,"copyright_details":2147},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2144,"alt":2145,"name":7,"focus":48,"title":2145,"filename":2146,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":720,"content":2149},[2150,2152,2158,2160,2166],{"text":2151,"type":724},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":2153,"type":724,"marks":2154},"heavy bag",[2155],{"type":729,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2159,"type":724},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2161,"type":724,"marks":2162},"fantastic shape",[2163],{"type":729,"attrs":2164},{"href":2165,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2167,"type":724},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":762,"attrs":2169,"content":2170},{"level":827},[2171],{"text":2065,"type":724},{"type":747,"attrs":2173},{"id":2138,"body":2174},[2175],{"url":2176,"_uid":2177,"image":2178,"component":792,"copyright_details":2181},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2179,"alt":2145,"name":7,"focus":48,"title":2145,"filename":2180,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":720,"content":2183},[2184],{"text":2064,"type":724},{"type":762,"attrs":2186,"content":2187},{"level":827},[2188],{"text":2189,"type":724},"Stress Relief",{"type":747,"attrs":2191},{"id":2138,"body":2192},[2193],{"url":2194,"_uid":2195,"image":2196,"component":792,"copyright_details":2200},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2197,"alt":2198,"name":7,"focus":48,"title":2198,"filename":2199,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":720,"content":2202},[2203,2205,2211,2213,2219],{"text":2204,"type":724},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2206,"type":724,"marks":2207},"unleashing that stress",[2208],{"type":729,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2212,"type":724}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2214,"type":724,"marks":2215},"safe and healthy outlet",[2216],{"type":729,"attrs":2217},{"href":2218,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2220,"type":724}," for anyone who has ever felt the need to just get it all out.",{"type":762,"attrs":2222,"content":2223},{"level":827},[2224],{"text":2225,"type":724},"Mental Wellness",{"type":747,"attrs":2227},{"id":2138,"body":2228},[2229],{"url":2230,"_uid":2231,"image":2232,"component":792,"copyright_details":2235},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2233,"alt":2145,"name":7,"focus":48,"title":2145,"filename":2234,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":720,"content":2237},[2238,2240,2246,2248,2254,2256,2262],{"text":2239,"type":724},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2241,"type":724,"marks":2242},"prevent age-related cognitive decline",[2243],{"type":729,"attrs":2244},{"href":2245,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2247,"type":724},". Studies have also shown that as little as ",{"text":2249,"type":724,"marks":2250},"15 minutes per day",[2251],{"type":729,"attrs":2252},{"href":2253,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2255,"type":724}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2257,"type":724,"marks":2258},"regulate your emotional well-being",[2259],{"type":729,"attrs":2260},{"href":2261,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2263,"type":724}," over time with consistent workouts.",{"type":762,"attrs":2265,"content":2266},{"level":827},[2267],{"text":2268,"type":724},"Convenience",{"type":747,"attrs":2270},{"id":2138,"body":2271},[2272],{"url":2273,"_uid":2274,"image":2275,"component":792,"copyright_details":2278},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2276,"alt":2145,"name":7,"focus":48,"title":2145,"filename":2277,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":720,"content":2280},[2281,2283,2289],{"text":2282,"type":724},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2284,"type":724,"marks":2285},"boxing training at home",[2286],{"type":729,"attrs":2287},{"href":2288,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2290,"type":724},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":762,"attrs":2292,"content":2293},{"level":764},[2294],{"text":2295,"type":724},"30-Minute Throwdown",{"type":720,"content":2297},[2298,2300,2306,2308,2314,2316,2321],{"text":2299,"type":724},"You can start getting all the benefits of ",{"text":2301,"type":724,"marks":2302},"boxing at home",[2303],{"type":729,"attrs":2304},{"href":2305,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2307,"type":724}," with no equipment at all. ",{"text":2309,"type":724,"marks":2310},"Shadowboxing",[2311],{"type":729,"attrs":2312},{"href":2313,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2315,"type":724}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":2153,"type":724,"marks":2317},[2318],{"type":729,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"target":732,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2322,"type":724}," to your home gym can be life-changing.",{"type":762,"attrs":2324,"content":2325},{"level":764},[2326],{"text":1141,"type":724},{"type":720,"content":2328},[2329,2330,2334],{"text":1145,"type":724},{"text":1147,"type":724,"marks":2331},[2332],{"type":729,"attrs":2333},{"href":1151,"uuid":48,"anchor":48,"target":732,"linktype":13},{"text":1386,"type":724},{"type":720,"content":2336},[2337],{"text":1390,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2340,"component":118,"meta_info":2341,"meta_title":7,"block_image":2342,"cover_image":2343,"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},[],[],"2022-12-05 00:00",{"_uid":2348,"title":2349,"plugin":43,"description":2350},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":2352,"alt":2353,"name":7,"focus":48,"title":2353,"filename":2354,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1176],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2363,"created_at":2364,"published_at":2365,"updated_at":2366,"id":2367,"uuid":2368,"content":2369,"slug":2641,"full_slug":2642,"sort_by_date":48,"position":2643,"tag_list":2644,"is_startpage":9,"parent_id":1177,"meta_data":48,"group_id":2645,"first_published_at":2646,"release_id":48,"lang":60,"path":1180,"alternates":2647,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2370,"faqs":2371,"title":2384,"topic":2385,"author":1908,"content":2400,"category":2623,"schedule":1850,"component":1163,"meta_info":2631,"cover_image":2635,"description":2639,"contributors":2640},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2372,2376,2380],{"_uid":2373,"answer":2374,"question":2375,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2377,"answer":2378,"question":2379,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2381,"answer":2382,"question":2383,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2386,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2398,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2387,"component":39,"meta_info":2395,"block_image":2396,"cover_image":2397,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2388,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2393,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2389,"component":118,"meta_info":2390,"meta_title":7,"block_image":2391,"cover_image":2392,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":717,"content":2401},[2402,2406,2411,2423,2437,2442,2462,2466,2471,2488,2492,2512,2516,2521,2536,2540,2545,2569,2574,2588,2592,2606,2610,2620],{"type":720,"content":2403},[2404],{"text":2405,"type":724},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":762,"attrs":2407,"content":2408},{"level":764},[2409],{"text":2410,"type":724},"Floyd “Money” Mayweather Jr.",{"type":747,"attrs":2412},{"id":2413,"body":2414},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2415],{"url":2416,"_uid":2417,"image":2418,"component":792,"copyright_details":2422},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2419,"alt":2420,"name":7,"focus":7,"title":2420,"filename":2421,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":720,"content":2424},[2425,2427,2435],{"text":2426,"type":724},"Regarded as the best technical boxer of this age, ",{"text":2428,"type":724,"marks":2429},"Floyd Mayweather Jr.",[2430,2434],{"type":729,"attrs":2431},{"href":2432,"uuid":48,"anchor":48,"custom":2433,"target":732,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1706},{"text":2436,"type":724}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":762,"attrs":2438,"content":2439},{"level":827},[2440],{"text":2441,"type":724},"The Philly Shell",{"type":832,"content":2443},[2444,2450,2456],{"type":835,"content":2445},[2446],{"type":720,"content":2447},[2448],{"text":2449,"type":724},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":835,"content":2451},[2452],{"type":720,"content":2453},[2454],{"text":2455,"type":724},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":835,"content":2457},[2458],{"type":720,"content":2459},[2460],{"text":2461,"type":724},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":720,"content":2463},[2464],{"text":2465,"type":724},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":762,"attrs":2467,"content":2468},{"level":764},[2469],{"text":2470,"type":724},"Pernell “Sweet Pea” Whitaker",{"type":747,"attrs":2472},{"id":2413,"body":2473},[2474],{"url":2475,"_uid":2476,"image":2477,"component":792,"copyright_details":2481},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2478,"alt":2479,"name":7,"focus":7,"title":2479,"filename":2480,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2482],{"_uid":2483,"link":2484,"title":2486,"component":2487},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2485,"target":732,"linktype":13,"fieldtype":14,"cached_url":2485},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":720,"content":2489},[2490],{"text":2491,"type":724},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":832,"content":2493},[2494,2500,2506],{"type":835,"content":2495},[2496],{"type":720,"content":2497},[2498],{"text":2499,"type":724},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":835,"content":2501},[2502],{"type":720,"content":2503},[2504],{"text":2505,"type":724},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":835,"content":2507},[2508],{"type":720,"content":2509},[2510],{"text":2511,"type":724},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":720,"content":2513},[2514],{"text":2515,"type":724},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":762,"attrs":2517,"content":2518},{"level":764},[2519],{"text":2520,"type":724},"Muhammad Ali",{"type":747,"attrs":2522},{"id":2413,"body":2523},[2524],{"url":2525,"_uid":2526,"image":2527,"component":792,"copyright_details":2530},{"id":7,"url":7,"linktype":786,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2528,"alt":2420,"name":7,"focus":7,"title":2420,"filename":2529,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2531],{"_uid":2532,"link":2533,"title":2535,"component":2487},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2534,"target":732,"linktype":13,"fieldtype":14,"cached_url":2534},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":720,"content":2537},[2538],{"text":2539,"type":724},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":762,"attrs":2541,"content":2542},{"level":827},[2543],{"text":2544,"type":724},"The Ali Shuffle",{"type":832,"content":2546},[2547,2563],{"type":835,"content":2548},[2549],{"type":720,"content":2550},[2551,2553,2561],{"text":2552,"type":724},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2554,"type":724,"marks":2555},"To do the Ali Shuffle",[2556,2560],{"type":729,"attrs":2557},{"href":2558,"uuid":48,"anchor":48,"custom":2559,"target":732,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1706},{"text":2562,"type":724},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":835,"content":2564},[2565],{"type":720,"content":2566},[2567],{"text":2568,"type":724},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":762,"attrs":2570,"content":2571},{"level":827},[2572],{"text":2573,"type":724},"The Rope a Dope",{"type":832,"content":2575},[2576,2582],{"type":835,"content":2577},[2578],{"type":720,"content":2579},[2580],{"text":2581,"type":724},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":835,"content":2583},[2584],{"type":720,"content":2585},[2586],{"text":2587,"type":724},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":720,"content":2589},[2590],{"text":2591,"type":724},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":720,"content":2593},[2594,2596,2604],{"text":2595,"type":724},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2597,"type":724,"marks":2598},"FightCamp Community",[2599,2603],{"type":729,"attrs":2600},{"href":2601,"uuid":48,"anchor":48,"custom":2602,"target":732,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1706},{"text":2605,"type":724},"!",{"type":762,"attrs":2607,"content":2608},{"level":764},[2609],{"text":1141,"type":724},{"type":720,"content":2611},[2612,2613,2619],{"text":1145,"type":724},{"text":1147,"type":724,"marks":2614},[2615,2618],{"type":729,"attrs":2616},{"href":1151,"uuid":48,"anchor":48,"custom":2617,"target":732,"linktype":13},{},{"type":1706},{"text":1386,"type":724},{"type":720,"content":2621},[2622],{"text":1390,"type":724},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2624,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2629,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2630,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2625,"component":118,"meta_info":2626,"meta_title":7,"block_image":2627,"cover_image":2628,"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":2632,"title":2633,"plugin":43,"description":2634},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2636,"alt":2637,"name":7,"focus":7,"title":2637,"filename":2638,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1176],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1163,"created_at":2649,"published_at":2650,"updated_at":2651,"id":2652,"uuid":2653,"content":2654,"slug":1163,"full_slug":2675,"sort_by_date":48,"position":446,"tag_list":2676,"is_startpage":9,"parent_id":2677,"meta_data":48,"group_id":2678,"first_published_at":2679,"release_id":48,"lang":60,"path":7,"alternates":2680,"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":2655,"component":2656,"meta_info":2657,"custom_content_list":2659},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2658,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2660,2665,2670],{"_uid":2661,"label":2662,"value":2663,"dev_id":2664,"component":724},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2666,"label":2667,"value":2668,"dev_id":2669,"component":724},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2671,"label":2672,"value":2673,"dev_id":2674,"component":724},"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",[],1787353495029]