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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1051,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1041,"full_slug":1042,"sort_by_date":48,"position":1043,"tag_list":1044,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":1047,"first_published_at":1048,"release_id":48,"lang":60,"path":1049,"alternates":1050,"default_full_slug":48,"translated_slugs":48},"Prenice Brewer Strength & Conditioning Exercises For Boxing","2022-07-06T22:34:54.518Z","2022-09-26T19:50:39.333Z","2022-09-26T19:50:39.363Z",160108903,"dd5ae7ed-fabe-4170-a2b6-b24ac3342e31",{"_uid":664,"faqs":665,"title":657,"topic":683,"author":698,"content":725,"category":1023,"schedule":1031,"component":1032,"meta_info":1033,"cover_image":1036,"description":1035,"contributors":1040},"d1cefe16-78ff-4e04-a55f-90447d483dbe",[666,671,675,679],{"_uid":667,"answer":668,"question":669,"component":670},"a674f547-8cae-49e8-9435-4b9919e9331a","-Start off in a full-body plank position holding a pair of dumbbells in each hand\n-Dumbbells should be resting on the ground\n-Perform a single-arm renegade row with each arm consecutively\n-Next perform a push-up\n-Jump your feet towards the dumbbells, landing shoulder-width apart before rising to a standing position\n-Hammer curl the dumbbells\n-While keeping the weights in the curled position at shoulder height, perform a bodyweight squat\n-As you rise up out of the bottom squat position, continue pressing the dumbbells overhead performing a shoulder press\n-Lower the weights back towards the ground before jumping your feet back to a full-body plank position\n-Repeat this movement pattern for 60 seconds","How do you do a Man-Makers exercise?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"e4418023-88b0-4bd6-8d90-ca7e488d2eaa","-Begin by sitting on the ground with your legs stretched out in front of you, feet together\n-Grab a dumbbell and hold it against your chest\n-While engaging your core, lift your legs 4-6 inches off the ground\n-Your chest should be at a 45-degree angle, legs straight\n-Hold this plank position for 60 seconds\n\n","How do you do a seated plank?",{"_uid":676,"answer":677,"question":678,"component":670},"5ed7b83b-c382-45f9-84e9-191553a4f5b2","-Start off in an athletic stance\n-Grab a dumbbell and hold it at chest height\n-Perform a bodyweight squat pausing at the bottom position for a second\n-Upon rising, perform a vertical jump focusing on height\n-Be sure to land in an athletic stance\n-Continue performing squat jumps for 60 seconds","How do you do a dumbbell squat jump?",{"_uid":680,"answer":681,"question":682,"component":670},"2e91fb31-e5e6-42c3-a920-6bdcc2447e1c","Boxing coach PJ Brewer likes to have his boxers perform strength and conditioning exercises using time-based measurements as that is what fighters experience during their fights. He usually has them perform multiple sets while only letting them have 30-seconds rest between sets.","What are strength training tips for a boxer?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":684,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":717,"full_slug":718,"sort_by_date":48,"position":719,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":7,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":706,"_uid":707,"name":699,"photo":708,"component":712,"social_link_tiktok":713,"social_link_twitter":714,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":715,"social_link_linkedin":7,"social_link_instagram":716,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":709,"alt":699,"name":710,"focus":48,"title":699,"filename":711,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":726,"content":727},"doc",[728,734,748,762,766,773,785,789,795,808,872,877,887,919,924,934,972,977,989,1002,1006,1011],{"type":729,"content":730},"paragraph",[731],{"text":732,"type":733},"When it comes to fight training, there is some old-school controversy as to whether strength training, especially for boxing, is necessary and/or useful. As we know today, strength training is crucially important for the success a fighter has in the ring or cage. The best part is, that you don't have to spend hours in the gym throwing around a ton of weight to get functionally strong either.","text",{"type":729,"content":735},[736,738,746],{"text":737,"type":733},"FightCamp was fortunate enough to be able to partner with ",{"text":739,"type":733,"marks":740},"Delante “Tiger” Johnson",[741],{"type":742,"attrs":743},"link",{"href":744,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/fight-news/tokyo-olympics-2020-team-usa-boxing","_blank",{"text":747,"type":733},", a former Olympian and undefeated professional boxer signed to Top Rank, and his coach Prenice “PJ” Brewer, to walk Rocky Harris through some of PJ’s top strength and conditioning exercises.",{"type":749,"attrs":750},"blok",{"id":751,"body":752},"a08873f9-e923-4918-9b09-64b0f9fd1668",[753],{"_uid":754,"link":755,"image":757,"title":759,"component":761},"i-53beebd8-2af3-4cdc-a8e3-ab86412459ec",{"id":7,"url":756,"linktype":13,"fieldtype":14,"cached_url":756},"https://youtu.be/rOmVIF0mOZs",{"id":758,"alt":759,"name":7,"focus":48,"title":759,"filename":760,"copyright":7,"fieldtype":50},5243812,"FightCamp - Strength Training Drills For Boxing l Try These Strength & Conditioning Exercises","https://a.storyblok.com/f/115220/1244x700/7e7ae07b63/strength-training-drills-for-boxing-try-these-strength-conditioning-exercises.png","image_video_link",{"type":729,"content":763},[764],{"text":765,"type":733},"Check out these three moves and add them to your training so you can fight like a tiger!",{"type":767,"attrs":768,"content":770},"heading",{"level":769},2,[771],{"text":772,"type":733},"The Movements",{"type":729,"content":774},[775,777,783],{"text":776,"type":733},"Here are PJ’s top strength and conditioning exercises that he has Tiger Johnson perform during ",{"text":778,"type":733,"marks":779},"training camps",[780],{"type":742,"attrs":781},{"href":782,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/the-fight-camp-how-to-train-like-a-fighter/",{"text":784,"type":733},". ",{"type":729,"content":786},[787],{"text":788,"type":733},"*Equipment Needed: Dumbbells ",{"type":767,"attrs":790,"content":792},{"level":791},3,[793],{"text":794,"type":733},"Man-Makers",{"type":749,"attrs":796},{"id":751,"body":797},[798],{"url":799,"_uid":801,"image":802,"component":806,"copyright_details":807},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"story","i-d06b2a88-82af-45f7-9b45-ba2c3e6a8ed3",{"id":803,"alt":804,"name":7,"focus":48,"title":804,"filename":805,"copyright":7,"fieldtype":50},5243801,"FightCamp - Strength and conditioning exercises","https://a.storyblok.com/f/115220/1100x1100/e9a6a21ea3/man-maker-drill.png","content_image",[],{"type":809,"content":810},"bullet_list",[811,818,824,830,836,842,848,854,860,866],{"type":812,"content":813},"list_item",[814],{"type":729,"content":815},[816],{"text":817,"type":733},"Start off in a full-body plank position holding a pair of dumbbells in each hand",{"type":812,"content":819},[820],{"type":729,"content":821},[822],{"text":823,"type":733},"Dumbbells should be resting on the ground",{"type":812,"content":825},[826],{"type":729,"content":827},[828],{"text":829,"type":733},"Perform a single-arm renegade row with each arm consecutively",{"type":812,"content":831},[832],{"type":729,"content":833},[834],{"text":835,"type":733},"Next perform a push-up",{"type":812,"content":837},[838],{"type":729,"content":839},[840],{"text":841,"type":733},"Jump your feet towards the dumbbells, landing shoulder-width apart before rising to a standing position",{"type":812,"content":843},[844],{"type":729,"content":845},[846],{"text":847,"type":733},"Hammer curl the dumbbells",{"type":812,"content":849},[850],{"type":729,"content":851},[852],{"text":853,"type":733},"While keeping the weights in the curled position at shoulder height, perform a bodyweight squat",{"type":812,"content":855},[856],{"type":729,"content":857},[858],{"text":859,"type":733},"As you rise up out of the bottom squat position, continue pressing the dumbbells overhead performing a shoulder press",{"type":812,"content":861},[862],{"type":729,"content":863},[864],{"text":865,"type":733},"Lower the weights back towards the ground before jumping your feet back to a full-body plank position",{"type":812,"content":867},[868],{"type":729,"content":869},[870],{"text":871,"type":733},"Repeat this movement pattern for 60 seconds",{"type":767,"attrs":873,"content":874},{"level":791},[875],{"text":876,"type":733},"Seated Planks",{"type":749,"attrs":878},{"id":751,"body":879},[880],{"url":881,"_uid":882,"image":883,"component":806,"copyright_details":886},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-ddc75cf4-a0ab-400b-81cc-4624005e02d3",{"id":884,"alt":804,"name":7,"focus":48,"title":804,"filename":885,"copyright":7,"fieldtype":50},5243802,"https://a.storyblok.com/f/115220/1100x1100/29a1d5ad1e/seated_plank_drill.png",[],{"type":809,"content":888},[889,895,901,907,913],{"type":812,"content":890},[891],{"type":729,"content":892},[893],{"text":894,"type":733},"Begin by sitting on the ground with your legs stretched out in front of you, feet together",{"type":812,"content":896},[897],{"type":729,"content":898},[899],{"text":900,"type":733},"Grab a dumbbell and hold it against your chest",{"type":812,"content":902},[903],{"type":729,"content":904},[905],{"text":906,"type":733},"While engaging your core, lift your legs 4-6 inches off the ground",{"type":812,"content":908},[909],{"type":729,"content":910},[911],{"text":912,"type":733},"Your chest should be at a 45-degree angle, legs straight",{"type":812,"content":914},[915],{"type":729,"content":916},[917],{"text":918,"type":733},"Hold this plank position for 60 seconds",{"type":767,"attrs":920,"content":921},{"level":791},[922],{"text":923,"type":733},"Dumbbell Squat Jumps",{"type":749,"attrs":925},{"id":751,"body":926},[927],{"url":928,"_uid":929,"image":930,"component":806,"copyright_details":933},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-0e527e2a-9d6b-42d8-97e6-6af910984dfd",{"id":931,"alt":804,"name":7,"focus":48,"title":804,"filename":932,"copyright":7,"fieldtype":50},5243803,"https://a.storyblok.com/f/115220/1100x1100/2554bb6b70/dumbell_squat_jump_drill.png",[],{"type":809,"content":935},[936,942,948,954,960,966],{"type":812,"content":937},[938],{"type":729,"content":939},[940],{"text":941,"type":733},"Start off in an athletic stance",{"type":812,"content":943},[944],{"type":729,"content":945},[946],{"text":947,"type":733},"Grab a dumbbell and hold it at chest height",{"type":812,"content":949},[950],{"type":729,"content":951},[952],{"text":953,"type":733},"Perform a bodyweight squat pausing at the bottom position for a second",{"type":812,"content":955},[956],{"type":729,"content":957},[958],{"text":959,"type":733},"Upon rising, perform a vertical jump focusing on height",{"type":812,"content":961},[962],{"type":729,"content":963},[964],{"text":965,"type":733},"Be sure to land in an athletic stance",{"type":812,"content":967},[968],{"type":729,"content":969},[970],{"text":971,"type":733},"Continue performing squat jumps for 60 seconds",{"type":767,"attrs":973,"content":974},{"level":769},[975],{"text":976,"type":733},"Tools For Your Boxing Toolkit",{"type":729,"content":978},[979,981,987],{"text":980,"type":733},"These three moves are easy to execute, yet challenging to perform when the focus is time orientated. PJ likes to have his boxers perform these exercises using time-based measurements as that is what fighters experience during their fights. He usually has them perform ",{"text":982,"type":733,"marks":983},"multiple sets",[984],{"type":742,"attrs":985},{"href":986,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/reps-and-sets-explained-boxing-strength-training",{"text":988,"type":733}," while only letting them have 30-seconds rest between sets. ",{"type":749,"attrs":990},{"id":991,"body":992},"1b6df191-1c84-46a0-8d9f-3c5484378b5b",[993],{"_uid":994,"text":995,"image":996,"author":1000,"component":1001},"i-10b8a36a-98be-41f0-9a3c-2cf87d9dfa4c","They don't fully recover, but they recover enough because at the end of the day you gotta push yourself, you gotta push through it. You don't get no breaks in a fight. You have to build yourself up mentally and physically.",{"id":997,"alt":998,"name":7,"focus":48,"title":998,"filename":999,"copyright":7,"fieldtype":50},5243824,"FightCamp - Tiger Johnson and his coach PJ Brewer","https://a.storyblok.com/f/115220/1380x700/c866a5b727/tiger-johnson_coach-pj-brewer.png","Prenice \"PJ\" Brewer","pull_quote",{"type":729,"content":1003},[1004],{"text":1005,"type":733},"As you can see, strength training is critical for a boxer's success while fighting. You have to be able to take the beating and be able to dish it out as well. These three moves will help your performance in both regards.",{"type":767,"attrs":1007,"content":1008},{"level":769},[1009],{"text":1010,"type":733},"Train Like a Fighter",{"type":729,"content":1012},[1013,1015,1021],{"text":1014,"type":733},"Take your workouts to the next level and train like Tiger with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1016,"type":733,"marks":1017},"FightCamp",[1018],{"type":742,"attrs":1019},{"href":1020,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1022,"type":733}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1024,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1029,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1025,"component":118,"meta_info":1026,"meta_title":7,"block_image":1027,"cover_image":1028,"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},[],[],"2022-08-02 00:00","article",{"_uid":1034,"title":657,"plugin":43,"description":1035},"40551675-965e-438d-a043-9f3845f731e2","Enhance your fighter training with these pro boxer strength and conditioning exercises. Train like Delante “Tiger” Johnson and add them to your boxing routine.",{"id":1037,"alt":1038,"name":7,"focus":48,"title":1038,"filename":1039,"copyright":7,"fieldtype":50},5256359,"FightCamp - Prenice Brewer Strength & Conditioning Exercises For Boxing","https://a.storyblok.com/f/115220/2400x990/f0328ee588/prenice-brewer-strength-conditioning-exercises-for-boxing.png",[],"prenice-brewer-strength-conditioning-exercises-for-boxing","blogs/prenice-brewer-strength-conditioning-exercises-for-boxing",-5000,[1045],"featured",60887917,"c5ffc0a7-74a5-41c2-9b84-d10a9ed0c48e","2022-08-02T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1052],[1053,1234,1559,1907,2328,2566],{"name":1054,"created_at":1055,"published_at":1056,"updated_at":1057,"id":1058,"uuid":1059,"content":1060,"slug":1228,"full_slug":1229,"sort_by_date":48,"position":1230,"tag_list":1231,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":1232,"first_published_at":1056,"release_id":48,"lang":60,"path":1049,"alternates":1233,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1061,"faqs":1062,"title":1054,"topic":1071,"author":1086,"content":1087,"category":1209,"schedule":1217,"component":1032,"meta_info":1218,"cover_image":1222,"description":1226,"contributors":1227},"c6387572-343f-40bf-8172-852035367c90",[1063,1067],{"_uid":1064,"answer":1065,"question":1066,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1068,"answer":1069,"question":1070,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1072,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1084,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1073,"component":39,"meta_info":1081,"block_image":1082,"cover_image":1083,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1074,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1079,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1080,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1075,"component":118,"meta_info":1076,"meta_title":7,"block_image":1077,"cover_image":1078,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":726,"content":1088},[1089,1094,1097,1102,1107,1111,1116,1120,1125,1138,1143,1156,1161,1165,1170,1181,1186,1190,1194,1205],{"type":767,"attrs":1090,"content":1091},{"level":769},[1092],{"text":1093,"type":733},"Boxing Gym Culture",{"type":729,"content":1095},[1096],{"text":1069,"type":733},{"type":767,"attrs":1098,"content":1099},{"level":769},[1100],{"text":1101,"type":733},"What Are the Basic Boxing Gym Rules? ",{"type":767,"attrs":1103,"content":1104},{"level":791},[1105],{"text":1106,"type":733},"Yes Coach, No Coach",{"type":729,"content":1108},[1109],{"text":1110,"type":733},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":767,"attrs":1112,"content":1113},{"level":791},[1114],{"text":1115,"type":733},"Sharing is Caring",{"type":729,"content":1117},[1118],{"text":1119,"type":733},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":767,"attrs":1121,"content":1122},{"level":791},[1123],{"text":1124,"type":733},"Keep it Clean",{"type":729,"content":1126},[1127,1129,1136],{"text":1128,"type":733},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1130,"type":733,"marks":1131},"clean it off.",[1132],{"type":742,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"custom":1135,"target":745,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1137,"type":733}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":767,"attrs":1139,"content":1140},{"level":791},[1141],{"text":1142,"type":733},"No Killers in Sparring",{"type":729,"content":1144},[1145,1147,1154],{"text":1146,"type":733},"In most boxing gym workouts you will find yourself ",{"text":1148,"type":733,"marks":1149},"sparring",[1150],{"type":742,"attrs":1151},{"href":1152,"uuid":48,"anchor":48,"custom":1153,"target":745,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1155,"type":733},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":767,"attrs":1157,"content":1158},{"level":791},[1159],{"text":1160,"type":733},"Don’t Dump Your Weights",{"type":729,"content":1162},[1163],{"text":1164,"type":733},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":767,"attrs":1166,"content":1167},{"level":791},[1168],{"text":1169,"type":733},"Leave the Weightcut Fighter Alone",{"type":729,"content":1171},[1172,1174,1179],{"text":1173,"type":733},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1175,"type":733,"marks":1176},"leave them alone.",[1177],{"type":1178},"italic",{"text":1180,"type":733}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":767,"attrs":1182,"content":1183},{"level":791},[1184],{"text":1185,"type":733},"The Golden Rule",{"type":729,"content":1187},[1188],{"text":1189,"type":733},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":767,"attrs":1191,"content":1192},{"level":769},[1193],{"text":1010,"type":733},{"type":729,"content":1195},[1196,1198,1203],{"text":1197,"type":733},"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":1016,"type":733,"marks":1199},[1200],{"type":742,"attrs":1201},{"href":1020,"uuid":48,"anchor":48,"custom":1202,"target":745,"linktype":13},{},{"text":1204,"type":733}," 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":729,"content":1206},[1207],{"text":1208,"type":733},"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":1210,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1211,"component":118,"meta_info":1212,"meta_title":7,"block_image":1213,"cover_image":1214,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1219,"title":1220,"plugin":43,"description":1221},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1223,"alt":1224,"name":7,"focus":7,"title":1224,"filename":1225,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1045],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1235,"created_at":1236,"published_at":1237,"updated_at":1238,"id":1239,"uuid":1240,"content":1241,"slug":1553,"full_slug":1554,"sort_by_date":48,"position":1555,"tag_list":1556,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":1557,"first_published_at":1237,"release_id":48,"lang":60,"path":1049,"alternates":1558,"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":1242,"faqs":1243,"title":1235,"topic":1276,"author":1291,"content":1292,"category":1535,"schedule":1543,"component":1032,"meta_info":1544,"cover_image":1548,"description":1547,"contributors":1552},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1244,1248,1252,1256,1260,1264,1268,1272],{"_uid":1245,"answer":1246,"question":1247,"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":1249,"answer":1250,"question":1251,"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":1253,"answer":1254,"question":1255,"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":1257,"answer":1258,"question":1259,"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":1261,"answer":1262,"question":1263,"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":1265,"answer":1266,"question":1267,"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":1269,"answer":1270,"question":1271,"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":1273,"answer":1274,"question":1275,"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":1277,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1289,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1278,"component":39,"meta_info":1286,"block_image":1287,"cover_image":1288,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1279,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1284,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1280,"component":118,"meta_info":1281,"meta_title":7,"block_image":1282,"cover_image":1283,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":726,"content":1293},[1294,1314,1318,1322,1327,1331,1343,1363,1367,1377,1380,1385,1396,1416,1421,1431,1459,1464,1474,1486,1491,1518,1522,1531],{"type":729,"content":1295},[1296,1298,1304,1306,1312],{"text":1297,"type":733},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1299,"type":733,"marks":1300},"over two hours each day",[1301],{"type":742,"attrs":1302},{"href":1303,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1305,"type":733}," on social media. The ",{"text":1307,"type":733,"marks":1308},"CDC",[1309],{"type":742,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1313,"type":733}," 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":729,"content":1315},[1316],{"text":1317,"type":733},"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":729,"content":1319},[1320],{"text":1321,"type":733},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":767,"attrs":1323,"content":1324},{"level":769},[1325],{"text":1326,"type":733},"Benefits of a 30-Minute Boxing Workout",{"type":767,"attrs":1328,"content":1329},{"level":791},[1330],{"text":1255,"type":733},{"type":749,"attrs":1332},{"id":1333,"body":1334},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1335],{"url":1336,"_uid":1337,"image":1338,"component":806,"copyright_details":1342},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1339,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1341,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":729,"content":1344},[1345,1347,1353,1355,1361],{"text":1346,"type":733},"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":1348,"type":733,"marks":1349},"heavy bag",[1350],{"type":742,"attrs":1351},{"href":1352,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1354,"type":733},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1356,"type":733,"marks":1357},"fantastic shape",[1358],{"type":742,"attrs":1359},{"href":1360,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1362,"type":733},". 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":767,"attrs":1364,"content":1365},{"level":791},[1366],{"text":1259,"type":733},{"type":749,"attrs":1368},{"id":1333,"body":1369},[1370],{"url":1371,"_uid":1372,"image":1373,"component":806,"copyright_details":1376},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1374,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1375,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":729,"content":1378},[1379],{"text":1258,"type":733},{"type":767,"attrs":1381,"content":1382},{"level":791},[1383],{"text":1384,"type":733},"Stress Relief",{"type":749,"attrs":1386},{"id":1333,"body":1387},[1388],{"url":1389,"_uid":1390,"image":1391,"component":806,"copyright_details":1395},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1392,"alt":1393,"name":7,"focus":48,"title":1393,"filename":1394,"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":729,"content":1397},[1398,1400,1406,1408,1414],{"text":1399,"type":733},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1401,"type":733,"marks":1402},"unleashing that stress",[1403],{"type":742,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1407,"type":733}," 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":1409,"type":733,"marks":1410},"safe and healthy outlet",[1411],{"type":742,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1415,"type":733}," for anyone who has ever felt the need to just get it all out.",{"type":767,"attrs":1417,"content":1418},{"level":791},[1419],{"text":1420,"type":733},"Mental Wellness",{"type":749,"attrs":1422},{"id":1333,"body":1423},[1424],{"url":1425,"_uid":1426,"image":1427,"component":806,"copyright_details":1430},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1428,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1429,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":729,"content":1432},[1433,1435,1441,1443,1449,1451,1457],{"text":1434,"type":733},"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":1436,"type":733,"marks":1437},"prevent age-related cognitive decline",[1438],{"type":742,"attrs":1439},{"href":1440,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1442,"type":733},". Studies have also shown that as little as ",{"text":1444,"type":733,"marks":1445},"15 minutes per day",[1446],{"type":742,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1450,"type":733}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1452,"type":733,"marks":1453},"regulate your emotional well-being",[1454],{"type":742,"attrs":1455},{"href":1456,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1458,"type":733}," over time with consistent workouts.",{"type":767,"attrs":1460,"content":1461},{"level":791},[1462],{"text":1463,"type":733},"Convenience",{"type":749,"attrs":1465},{"id":1333,"body":1466},[1467],{"url":1468,"_uid":1469,"image":1470,"component":806,"copyright_details":1473},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1471,"alt":1340,"name":7,"focus":48,"title":1340,"filename":1472,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":729,"content":1475},[1476,1478,1484],{"text":1477,"type":733},"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":1479,"type":733,"marks":1480},"boxing training at home",[1481],{"type":742,"attrs":1482},{"href":1483,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1485,"type":733},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":767,"attrs":1487,"content":1488},{"level":769},[1489],{"text":1490,"type":733},"30-Minute Throwdown",{"type":729,"content":1492},[1493,1495,1501,1503,1509,1511,1516],{"text":1494,"type":733},"You can start getting all the benefits of ",{"text":1496,"type":733,"marks":1497},"boxing at home",[1498],{"type":742,"attrs":1499},{"href":1500,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1502,"type":733}," with no equipment at all. ",{"text":1504,"type":733,"marks":1505},"Shadowboxing",[1506],{"type":742,"attrs":1507},{"href":1508,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1510,"type":733}," 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":1348,"type":733,"marks":1512},[1513],{"type":742,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"target":745,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1517,"type":733}," to your home gym can be life-changing.",{"type":767,"attrs":1519,"content":1520},{"level":769},[1521],{"text":1010,"type":733},{"type":729,"content":1523},[1524,1525,1529],{"text":1197,"type":733},{"text":1016,"type":733,"marks":1526},[1527],{"type":742,"attrs":1528},{"href":1020,"uuid":48,"anchor":48,"target":745,"linktype":13},{"text":1530,"type":733}," 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":729,"content":1532},[1533],{"text":1534,"type":733},"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":1536,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1537,"component":118,"meta_info":1538,"meta_title":7,"block_image":1539,"cover_image":1540,"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":1545,"title":1546,"plugin":43,"description":1547},"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":1549,"alt":1550,"name":7,"focus":48,"title":1550,"filename":1551,"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,[1045],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1560,"created_at":1561,"published_at":1562,"updated_at":1563,"id":1564,"uuid":1565,"content":1566,"slug":1900,"full_slug":1901,"sort_by_date":48,"position":1902,"tag_list":1903,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":1904,"first_published_at":1905,"release_id":48,"lang":60,"path":1049,"alternates":1906,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1567,"faqs":1568,"title":1560,"topic":1581,"author":1596,"content":1597,"category":1881,"schedule":1889,"component":1032,"meta_info":1890,"cover_image":1894,"description":1898,"contributors":1899},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1569,1573,1577],{"_uid":1570,"answer":1571,"question":1572,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1574,"answer":1575,"question":1576,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1578,"answer":1579,"question":1580,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1582,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1594,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1595,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1583,"component":39,"meta_info":1591,"block_image":1592,"cover_image":1593,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1585,"component":118,"meta_info":1586,"meta_title":7,"block_image":1587,"cover_image":1588,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":726,"content":1598},[1599,1614,1618,1630,1635,1640,1670,1675,1702,1707,1729,1734,1756,1761,1783,1788,1815,1820,1836,1840,1864,1868,1878],{"type":729,"content":1600},[1601,1603,1612],{"text":1602,"type":733},"Post-workout ",{"text":1604,"type":733,"marks":1605},"stretches",[1606,1610],{"type":742,"attrs":1607},{"href":1608,"uuid":48,"anchor":48,"custom":1609,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1611},"underline",{"text":1613,"type":733}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":767,"attrs":1615,"content":1616},{"level":769},[1617],{"text":1572,"type":733},{"type":729,"content":1619},[1620,1628],{"text":1621,"type":733,"marks":1622},"Research",[1623,1627],{"type":742,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"custom":1626,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1611},{"text":1629,"type":733}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":767,"attrs":1631,"content":1632},{"level":769},[1633],{"text":1634,"type":733},"7 Stretches to Help You Recover Post-Workout",{"type":767,"attrs":1636,"content":1637},{"level":791},[1638],{"text":1639,"type":733},"Shoulder Flossing",{"type":1641,"attrs":1642,"content":1645},"ordered_list",{"order":1643},{"order":1644},1,[1646,1652,1658,1664],{"type":812,"content":1647},[1648],{"type":729,"content":1649},[1650],{"text":1651,"type":733},"Start in a standing position.",{"type":812,"content":1653},[1654],{"type":729,"content":1655},[1656],{"text":1657,"type":733},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":812,"content":1659},[1660],{"type":729,"content":1661},[1662],{"text":1663,"type":733},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":812,"content":1665},[1666],{"type":729,"content":1667},[1668],{"text":1669,"type":733},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":767,"attrs":1671,"content":1672},{"level":791},[1673],{"text":1674,"type":733},"World's Greatest Stretch ",{"type":1641,"attrs":1676,"content":1677},{"order":1644},[1678,1684,1690,1696],{"type":812,"content":1679},[1680],{"type":729,"content":1681},[1682],{"text":1683,"type":733},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":812,"content":1685},[1686],{"type":729,"content":1687},[1688],{"text":1689,"type":733},"Next to the left hand, raise the left hand to the sky. ",{"type":812,"content":1691},[1692],{"type":729,"content":1693},[1694],{"text":1695,"type":733},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":812,"content":1697},[1698],{"type":729,"content":1699},[1700],{"text":1701,"type":733},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":767,"attrs":1703,"content":1704},{"level":791},[1705],{"text":1706,"type":733},"Kneeling Quad/Hip Flexor Stretch",{"type":1641,"attrs":1708,"content":1710},{"order":1709},{"order":1644},[1711,1717,1723],{"type":812,"content":1712},[1713],{"type":729,"content":1714},[1715],{"text":1716,"type":733},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":812,"content":1718},[1719],{"type":729,"content":1720},[1721],{"text":1722,"type":733},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":812,"content":1724},[1725],{"type":729,"content":1726},[1727],{"text":1728,"type":733},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":767,"attrs":1730,"content":1731},{"level":791},[1732],{"text":1733,"type":733},"Cat/Cow",{"type":1641,"attrs":1735,"content":1737},{"order":1736},{"order":1644},[1738,1744,1750],{"type":812,"content":1739},[1740],{"type":729,"content":1741},[1742],{"text":1743,"type":733},"Start on all fours, neutral spine. ",{"type":812,"content":1745},[1746],{"type":729,"content":1747},[1748],{"text":1749,"type":733},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":812,"content":1751},[1752],{"type":729,"content":1753},[1754],{"text":1755,"type":733},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":767,"attrs":1757,"content":1758},{"level":791},[1759],{"text":1760,"type":733},"Thread the Needle",{"type":1641,"attrs":1762,"content":1764},{"order":1763},{"order":1644},[1765,1771,1777],{"type":812,"content":1766},[1767],{"type":729,"content":1768},[1769],{"text":1770,"type":733},"Start on all fours. ",{"type":812,"content":1772},[1773],{"type":729,"content":1774},[1775],{"text":1776,"type":733},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":812,"content":1778},[1779],{"type":729,"content":1780},[1781],{"text":1782,"type":733},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":767,"attrs":1784,"content":1785},{"level":791},[1786],{"text":1787,"type":733},"Thread the Needle With a Twist ",{"type":1641,"attrs":1789,"content":1791},{"order":1790},{"order":1644},[1792,1797,1803,1809],{"type":812,"content":1793},[1794],{"type":729,"content":1795},[1796],{"text":1770,"type":733},{"type":812,"content":1798},[1799],{"type":729,"content":1800},[1801],{"text":1802,"type":733},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":812,"content":1804},[1805],{"type":729,"content":1806},[1807],{"text":1808,"type":733},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":812,"content":1810},[1811],{"type":729,"content":1812},[1813],{"text":1814,"type":733},"Return to the starting position.",{"type":767,"attrs":1816,"content":1817},{"level":791},[1818],{"text":1819,"type":733},"Scorpion Stretch (Prone) ",{"type":1641,"attrs":1821,"content":1823},{"order":1822},{"order":1644},[1824,1830],{"type":812,"content":1825},[1826],{"type":729,"content":1827},[1828],{"text":1829,"type":733},"Begin lying down, arms out in T. ",{"type":812,"content":1831},[1832],{"type":729,"content":1833},[1834],{"text":1835,"type":733},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":767,"attrs":1837,"content":1838},{"level":769},[1839],{"text":1580,"type":733},{"type":729,"content":1841},[1842,1844,1852,1854,1862],{"text":1843,"type":733},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1845,"type":733,"marks":1846},"range of motion improvements",[1847,1851],{"type":742,"attrs":1848},{"href":1849,"uuid":48,"anchor":48,"custom":1850,"target":745,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1611},{"text":1853,"type":733},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1855,"type":733,"marks":1856},"Studies",[1857,1861],{"type":742,"attrs":1858},{"href":1859,"uuid":48,"anchor":48,"custom":1860,"target":745,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1611},{"text":1863,"type":733}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":767,"attrs":1865,"content":1866},{"level":769},[1867],{"text":1010,"type":733},{"type":729,"content":1869},[1870,1871,1877],{"text":1197,"type":733},{"text":1016,"type":733,"marks":1872},[1873,1876],{"type":742,"attrs":1874},{"href":1020,"uuid":48,"anchor":48,"custom":1875,"target":745,"linktype":13},{},{"type":1611},{"text":1204,"type":733},{"type":729,"content":1879},[1880],{"text":1208,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1882,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1887,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1888,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1883,"component":118,"meta_info":1884,"meta_title":7,"block_image":1885,"cover_image":1886,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1891,"title":1892,"plugin":43,"description":1893},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1895,"alt":1896,"name":7,"focus":7,"title":1896,"filename":1897,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1045],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1908,"created_at":1909,"published_at":1910,"updated_at":1911,"id":1912,"uuid":1913,"content":1914,"slug":2321,"full_slug":2322,"sort_by_date":48,"position":2323,"tag_list":2324,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":2325,"first_published_at":2326,"release_id":48,"lang":60,"path":1049,"alternates":2327,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1915,"faqs":1916,"title":1908,"topic":1937,"author":1952,"content":1953,"category":2305,"schedule":2313,"component":1032,"meta_info":2314,"cover_image":2317,"description":2316,"contributors":2320},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1917,1921,1925,1929,1933],{"_uid":1918,"answer":1919,"question":1920,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1922,"answer":1923,"question":1924,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1926,"answer":1927,"question":1928,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1930,"answer":1931,"question":1932,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1934,"answer":1935,"question":1936,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1938,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1950,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1939,"component":39,"meta_info":1947,"block_image":1948,"cover_image":1949,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1940,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1945,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1941,"component":118,"meta_info":1942,"meta_title":7,"block_image":1943,"cover_image":1944,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":726,"content":1954},[1955,1959,1962,1974,1979,1984,2049,2054,2080,2085,2089,2094,2102,2114,2119,2130,2135,2146,2151,2162,2167,2179,2184,2195,2200,2220,2225,2230,2250,2255,2274,2279,2291,2295],{"type":729,"content":1956},[1957],{"text":1958,"type":733},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":729,"content":1960},[1961],{"text":1919,"type":733},{"type":749,"attrs":1963},{"id":1964,"body":1965},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1966],{"_uid":1967,"link":1968,"image":1970,"title":1972,"component":761},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1969,"linktype":13,"fieldtype":14,"cached_url":1969},"https://pin.it/2zdpNMs",{"id":1971,"alt":1972,"name":7,"focus":48,"title":1972,"filename":1973,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":767,"attrs":1975,"content":1976},{"level":769},[1977],{"text":1978,"type":733},"Top Rock Step-By-Step",{"type":767,"attrs":1980,"content":1981},{"level":791},[1982],{"text":1983,"type":733},"The Feet",{"type":809,"content":1985},[1986,1992,2012,2018,2037,2043],{"type":812,"content":1987},[1988],{"type":729,"content":1989},[1990],{"text":1991,"type":733},"Begin by starting in an athletic stance on the balls of your feet",{"type":812,"content":1993},[1994,1998],{"type":729,"content":1995},[1996],{"text":1997,"type":733},"To start, being by doing a “step out”",{"type":809,"content":1999},[2000,2006],{"type":812,"content":2001},[2002],{"type":729,"content":2003},[2004],{"text":2005,"type":733},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":812,"content":2007},[2008],{"type":729,"content":2009},[2010],{"text":2011,"type":733},"Pause for a half-second",{"type":812,"content":2013},[2014],{"type":729,"content":2015},[2016],{"text":2017,"type":733},"Return to the starting stance by performing a slight hop backward",{"type":812,"content":2019},[2020,2024],{"type":729,"content":2021},[2022],{"text":2023,"type":733},"Once returned, perform the opposite foot “step out”",{"type":809,"content":2025},[2026,2032],{"type":812,"content":2027},[2028],{"type":729,"content":2029},[2030],{"text":2031,"type":733},"Make sure the step out is in front of the opposite foot and crosses over",{"type":812,"content":2033},[2034],{"type":729,"content":2035},[2036],{"text":2011,"type":733},{"type":812,"content":2038},[2039],{"type":729,"content":2040},[2041],{"text":2042,"type":733},"Hop back to the starting position",{"type":812,"content":2044},[2045],{"type":729,"content":2046},[2047],{"text":2048,"type":733},"Continue Top Rocking for the remainder of the set",{"type":767,"attrs":2050,"content":2051},{"level":791},[2052],{"text":2053,"type":733},"The Arms",{"type":809,"content":2055},[2056,2062,2068,2074],{"type":812,"content":2057},[2058],{"type":729,"content":2059},[2060],{"text":2061,"type":733},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":812,"content":2063},[2064],{"type":729,"content":2065},[2066],{"text":2067,"type":733},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":812,"content":2069},[2070],{"type":729,"content":2071},[2072],{"text":2073,"type":733},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":812,"content":2075},[2076],{"type":729,"content":2077},[2078],{"text":2079,"type":733},"Continue using this arm motion to help with rhythm and balance",{"type":767,"attrs":2081,"content":2082},{"level":769},[2083],{"text":2084,"type":733},"Movement Key Points",{"type":729,"content":2086},[2087],{"text":2088,"type":733},"Here are some key things to focus on while performing the Top Rock:",{"type":767,"attrs":2090,"content":2091},{"level":791},[2092],{"text":2093,"type":733},"Start by swinging your arms",{"type":809,"content":2095},[2096],{"type":812,"content":2097},[2098],{"type":729,"content":2099},[2100],{"text":2101,"type":733},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":749,"attrs":2103},{"id":2104,"body":2105},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2106],{"url":2107,"_uid":2108,"image":2109,"component":806,"copyright_details":2113},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2110,"alt":2111,"name":7,"focus":48,"title":2111,"filename":2112,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":767,"attrs":2115,"content":2116},{"level":791},[2117],{"text":2118,"type":733},"On each hop back, your arms should cross in front of your chest",{"type":749,"attrs":2120},{"id":2104,"body":2121},[2122],{"url":2123,"_uid":2124,"image":2125,"component":806,"copyright_details":2129},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2126,"alt":2127,"name":7,"focus":48,"title":2127,"filename":2128,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":767,"attrs":2131,"content":2132},{"level":791},[2133],{"text":2134,"type":733},"One foot should cross at a time",{"type":749,"attrs":2136},{"id":2104,"body":2137},[2138],{"url":2139,"_uid":2140,"image":2141,"component":806,"copyright_details":2145},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2142,"alt":2143,"name":7,"focus":48,"title":2143,"filename":2144,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":767,"attrs":2147,"content":2148},{"level":791},[2149],{"text":2150,"type":733},"Perform the movement by staying on the balls of your feet",{"type":749,"attrs":2152},{"id":2104,"body":2153},[2154],{"url":2155,"_uid":2156,"image":2157,"component":806,"copyright_details":2161},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2158,"alt":2159,"name":7,"focus":48,"title":2159,"filename":2160,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":767,"attrs":2163,"content":2164},{"level":791},[2165],{"text":2166,"type":733},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":749,"attrs":2168},{"id":2169,"body":2170},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2171],{"url":2172,"_uid":2173,"image":2174,"component":806,"copyright_details":2178},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2175,"alt":2176,"name":7,"focus":48,"title":2176,"filename":2177,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":767,"attrs":2180,"content":2181},{"level":791},[2182],{"text":2183,"type":733},"Stay loose and have fun!",{"type":749,"attrs":2185},{"id":2104,"body":2186},[2187],{"url":2188,"_uid":2189,"image":2190,"component":806,"copyright_details":2194},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2191,"alt":2192,"name":7,"focus":48,"title":2192,"filename":2193,"copyright":7,"fieldtype":50},4891933,"Stay 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. 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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":2306,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2311,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2312,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2307,"component":118,"meta_info":2308,"meta_title":7,"block_image":2309,"cover_image":2310,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2315,"title":1908,"plugin":43,"description":2316},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2318,"alt":1908,"name":7,"focus":48,"title":1908,"filename":2319,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1045],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2329,"created_at":2330,"published_at":2331,"updated_at":2332,"id":2333,"uuid":2334,"content":2335,"slug":2559,"full_slug":2560,"sort_by_date":48,"position":2561,"tag_list":2562,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":2563,"first_published_at":2564,"release_id":48,"lang":60,"path":1049,"alternates":2565,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2336,"faqs":2337,"title":2329,"topic":2358,"author":2373,"content":2374,"category":2543,"schedule":2551,"component":1032,"meta_info":2552,"cover_image":2555,"description":2554,"contributors":2558},"d9342cbc-2f33-448b-95cb-d9141a391216",[2338,2342,2346,2350,2354],{"_uid":2339,"answer":2340,"question":2341,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2343,"answer":2344,"question":2345,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2347,"answer":2348,"question":2349,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2351,"answer":2352,"question":2353,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. 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",{"type":729,"content":2390},[2391],{"text":2392,"type":733},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. 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Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":749,"attrs":2414},{"id":2415,"body":2416},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2417],{"url":2418,"_uid":2419,"image":2420,"component":806,"copyright_details":2424},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2421,"alt":2422,"name":7,"focus":48,"title":2422,"filename":2423,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":729,"content":2426},[2427],{"text":2428,"type":733},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":767,"attrs":2430,"content":2431},{"level":769},[2432],{"text":2345,"type":733},{"type":729,"content":2434},[2435],{"text":2436,"type":733},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. 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",{"type":749,"attrs":2438},{"id":2415,"body":2439},[2440],{"url":2441,"_uid":2442,"image":2443,"component":806,"copyright_details":2447},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2444,"alt":2445,"name":7,"focus":48,"title":2445,"filename":2446,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2448],{"_uid":2449,"link":2450,"title":2452,"component":2453},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2451,"linktype":13,"fieldtype":14,"cached_url":2451},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":729,"content":2455},[2456],{"text":2457,"type":733},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. 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Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":749,"attrs":2467},{"id":2415,"body":2468},[2469],{"url":2470,"_uid":2471,"image":2472,"component":806,"copyright_details":2476},{"id":7,"url":7,"linktype":800,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2473,"alt":2474,"name":7,"focus":48,"title":2474,"filename":2475,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2477],{"_uid":2478,"link":2479,"title":2481,"component":2453},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2480,"linktype":13,"fieldtype":14,"cached_url":2480},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":729,"content":2483},[2484],{"text":2485,"type":733},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. 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With the ",{"text":2522,"type":733,"marks":2523},"FightCamp app",[2524],{"type":742,"attrs":2525},{"href":2526,"uuid":48,"anchor":48,"custom":2527,"target":745,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2529,"type":733},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":767,"attrs":2531,"content":2532},{"level":769},[2533],{"text":1010,"type":733},{"type":729,"content":2535},[2536,2537,2542],{"text":1197,"type":733},{"text":1016,"type":733,"marks":2538},[2539],{"type":742,"attrs":2540},{"href":1020,"uuid":48,"anchor":48,"custom":2541,"target":745,"linktype":13},{},{"text":1022,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2544,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2549,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2550,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2545,"component":118,"meta_info":2546,"meta_title":7,"block_image":2547,"cover_image":2548,"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},[],[],"2022-12-29 00:00",{"_uid":2553,"title":2329,"plugin":43,"description":2554},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2556,"alt":2329,"name":7,"focus":48,"title":2329,"filename":2557,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1045],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2567,"created_at":2568,"published_at":2569,"updated_at":2570,"id":2571,"uuid":2572,"content":2573,"slug":2755,"full_slug":2756,"sort_by_date":48,"position":2757,"tag_list":2758,"is_startpage":9,"parent_id":1046,"meta_data":48,"group_id":2759,"first_published_at":2569,"release_id":48,"lang":60,"path":1049,"alternates":2760,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2574,"faqs":2575,"title":2567,"topic":2580,"author":1086,"content":2595,"category":2736,"schedule":2744,"component":1032,"meta_info":2745,"cover_image":2749,"description":2753,"contributors":2754},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2576],{"_uid":2577,"answer":2578,"question":2579,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2581,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2593,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2582,"component":39,"meta_info":2590,"block_image":2591,"cover_image":2592,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2583,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2588,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2589,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2584,"component":118,"meta_info":2585,"meta_title":7,"block_image":2586,"cover_image":2587,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2596},[2597,2601,2606,2611,2634,2639,2663,2668,2682,2687,2701,2706,2710,2715,2719,2723,2733],{"type":729,"content":2598},[2599],{"text":2600,"type":733},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":767,"attrs":2602,"content":2603},{"level":769},[2604],{"text":2605,"type":733},"5 Ways to Shake Up Your Cardio",{"type":767,"attrs":2607,"content":2608},{"level":791},[2609],{"text":2610,"type":733},"Swimming",{"type":729,"content":2612},[2613,2615,2622,2624,2632],{"text":2614,"type":733},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2616,"type":733,"marks":2617},"Flo Master’s",[2618,2621],{"type":742,"attrs":2619},{"href":2288,"uuid":48,"anchor":48,"custom":2620,"target":745,"linktype":13},{},{"type":1611},{"text":2623,"type":733}," favorite forms of ",{"text":2625,"type":733,"marks":2626},"active recovery",[2627,2631],{"type":742,"attrs":2628},{"href":2629,"uuid":48,"anchor":48,"custom":2630,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1611},{"text":2633,"type":733}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":767,"attrs":2635,"content":2636},{"level":791},[2637],{"text":2638,"type":733},"Tabata Bag Drills",{"type":729,"content":2640},[2641,2643,2651,2653,2661],{"text":2642,"type":733},"One great way to get your anaerobic endurance up is with ",{"text":2644,"type":733,"marks":2645},"Tabata",[2646,2650],{"type":742,"attrs":2647},{"href":2648,"uuid":48,"anchor":48,"custom":2649,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1611},{"text":2652,"type":733}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2654,"type":733,"marks":2655},"FightCamp App",[2656,2660],{"type":742,"attrs":2657},{"href":2658,"uuid":48,"anchor":48,"custom":2659,"target":745,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1611},{"text":2662,"type":733}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":767,"attrs":2664,"content":2665},{"level":791},[2666],{"text":2667,"type":733},"Footwork Heavy Sports",{"type":729,"content":2669},[2670,2672,2680],{"text":2671,"type":733},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2673,"type":733,"marks":2674},"dancing",[2675,2679],{"type":742,"attrs":2676},{"href":2677,"uuid":48,"anchor":48,"custom":2678,"target":745,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1611},{"text":2681,"type":733}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":767,"attrs":2683,"content":2684},{"level":791},[2685],{"text":2686,"type":733},"Hiking",{"type":729,"content":2688},[2689,2691,2699],{"text":2690,"type":733},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2692,"type":733,"marks":2693},"healthy snacks",[2694,2698],{"type":742,"attrs":2695},{"href":2696,"uuid":48,"anchor":48,"custom":2697,"target":745,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1611},{"text":2700,"type":733},"! ",{"type":767,"attrs":2702,"content":2703},{"level":791},[2704],{"text":2705,"type":733},"Shadowboxing Punchouts",{"type":729,"content":2707},[2708],{"text":2709,"type":733},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":767,"attrs":2711,"content":2712},{"level":769},[2713],{"text":2714,"type":733},"Shaking Up Your Cardio",{"type":729,"content":2716},[2717],{"text":2718,"type":733},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":767,"attrs":2720,"content":2721},{"level":769},[2722],{"text":1010,"type":733},{"type":729,"content":2724},[2725,2726,2732],{"text":1197,"type":733},{"text":1016,"type":733,"marks":2727},[2728,2731],{"type":742,"attrs":2729},{"href":1020,"uuid":48,"anchor":48,"custom":2730,"target":745,"linktype":13},{},{"type":1611},{"text":1204,"type":733},{"type":729,"content":2734},[2735],{"text":1534,"type":733},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2738,"component":118,"meta_info":2739,"meta_title":7,"block_image":2740,"cover_image":2741,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2746,"title":2747,"plugin":43,"description":2748},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2750,"alt":2751,"name":7,"focus":7,"title":2751,"filename":2752,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1045],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1032,"created_at":2762,"published_at":2763,"updated_at":2764,"id":2765,"uuid":2766,"content":2767,"slug":1032,"full_slug":2788,"sort_by_date":48,"position":446,"tag_list":2789,"is_startpage":9,"parent_id":2790,"meta_data":48,"group_id":2791,"first_published_at":2792,"release_id":48,"lang":60,"path":7,"alternates":2793,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2768,"component":2769,"meta_info":2770,"custom_content_list":2772},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2771,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2773,2778,2783],{"_uid":2774,"label":2775,"value":2776,"dev_id":2777,"component":733},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2779,"label":2780,"value":2781,"dev_id":2782,"component":733},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2784,"label":2785,"value":2786,"dev_id":2787,"component":733},"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",[],1785892862925]