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The swarmer boxer can be compared to a swarm of bees. They will chase their opponent through the ring, change their fighting angles at any given moment and will generally stay on top of their opponent until they prevail.\\n\\nSwarmers are aggressive, have great technique and can pack incredibly powerful punches (they can also take punches too!). Because they tend to stay close to their opponent, they risk taking more punches compared to other boxing styles.","What is a swarmer?",{"_uid":676,"answer":677,"question":678,"component":670},"236cc8a5-3697-4f28-b961-037c1bf93340","Unlike the swarmer, the out-boxer likes to keep their distance and move about the ring to tire their opponent. One of the most famous representations of an out-boxer is Muhammud Ali. Ali’s famous “floating” around the ring followed by quick footwork and even faster jabs was meant to catch an out-boxer’s opponent off guard and pack multiple jabs in a matter of seconds. Since an out-boxer keeps a solid distance from their opponent, they are masters at ducking and dodging opposing strikes throughout the match. Out-boxers tend to move around the ring, making balance and quick footwork key for an out boxer’s success. Out-boxers are also commonly referred to as out-fighters.","What is an out-boxer?",{"_uid":680,"answer":681,"question":682,"component":670},"f665a882-503a-44f8-8b2b-ca0594bcaa80","Slugger boxers tend to pack some of the most powerful punches known in the boxing world. Also referred to as a puncher or brawler, fighters in this style tend to (or at least try) to win their matches by knockout. Sluggers tend to have a thicker and very strong body type and can put all of their strength and weight into their punches. This also allows them to take heavy blows. You typically do not see a slugger dancing around the ring or overcrowding their opponent. Instead, they look for opportunities to strike their opponents powerfully and precisely to ensure a knockout.","What is a slugger?",{"_uid":684,"answer":685,"question":686,"component":670},"c7f4e787-ad22-45f9-9f56-325c0ea47791","A boxer-puncher is a combination of an out-boxer and a slugger. Like an out-boxer, a boxer-puncher has mobility, stamina, and accurate footwork, but can also pack a devastating hit, similar to a slugger. This style is well-rounded, and can adapt or favor different styles depending on who they are competing against. A boxer-puncher can typically go up against any style of boxing. They will out-muscle a swarmer, hit heavy with an out-boxer, and tire out a slugger with their mobility.","What is a boxer-puncher?",{"_uid":688,"answer":689,"question":690,"component":670},"fbf464fd-5831-44f9-b0bc-bfd8327c56d5","The truth is it can take months of practice to really know your style. To get started, practice punching on a heavy bag or speed bag, shadowbox in the mirror and study some famous boxers. If a certain style peaks your interest – start practicing. The strategy above will grow your strength, increase your muscle memory, and increase your boxing knowledge. You can even incorporate technology into your routine with FightCamp’s Punch Trackers. These small and lightweight trackers can be slipped into your quick wraps and will give you real insight into your punch count and you can track your progress. When you’re ready to get in the ring, you’ll find your boxing style will start to develop when you begin training with punching mitts or spar with another opponent. The truth is that you really don’t know how you will react in the ring until you actually try it.","How do I know my boxing style?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":692,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":55,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":720,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":717,"alt":707,"name":7,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":731,"content":732},"doc",[733,741,746,750,755,759,763,769,803,808,812,816,820,825,857,862,866,870,874,879,905,910,914,918,923,949,954,986,1019,1023,1028],{"type":734,"attrs":735,"content":737},"heading",{"level":736},2,[738],{"text":739,"type":740},"What Are The Four (4) Boxing Styles?","text",{"type":742,"content":743},"paragraph",[744],{"text":745,"type":740},"There are some key characteristics that will classify you into one of the four (4) main boxing styles. Boxers are generally categorized as a swarmer, an out-boxer, a slugger, or a boxer-puncher.",{"type":742,"content":747},[748],{"text":749,"type":740},"How do you know which one of the different boxing styles you align most with? Here we will break down each style and give you examples of famous boxers who use that style. Keep reading to learn about the 4 boxing fighting styles.",{"type":734,"attrs":751,"content":752},{"level":736},[753],{"text":754,"type":740},"The Swarmer",{"type":742,"content":756},[757],{"text":758,"type":740},"Also referred to as an in-fighter or crowder, swarmer boxers are high energy, high endurance and relentless fighters in the ring. The swarmer boxer can be compared to a swarm of bees. They will chase their opponent through the ring, change their fighting angles at any given moment and will generally stay on top of their opponent until they prevail.",{"type":742,"content":760},[761],{"text":762,"type":740},"Swarmers are aggressive, have great technique and can pack incredibly powerful punches (they can also take punches too!). Because they tend to stay close to their opponent, they risk taking more punches compared to other boxing styles.",{"type":734,"attrs":764,"content":766},{"level":765},3,[767],{"text":768,"type":740},"Famous Swarmer Boxers:",{"type":770,"content":771},"bullet_list",[772,779,785,791,797],{"type":773,"content":774},"list_item",[775],{"type":742,"content":776},[777],{"text":778,"type":740},"Jack Dempsey",{"type":773,"content":780},[781],{"type":742,"content":782},[783],{"text":784,"type":740},"Mike Tyson",{"type":773,"content":786},[787],{"type":742,"content":788},[789],{"text":790,"type":740},"Rocky Marciano",{"type":773,"content":792},[793],{"type":742,"content":794},[795],{"text":796,"type":740},"Joe Fraizer",{"type":773,"content":798},[799],{"type":742,"content":800},[801],{"text":802,"type":740},"Manny Pacquiao",{"type":734,"attrs":804,"content":805},{"level":736},[806],{"text":807,"type":740},"The Out-Boxer",{"type":742,"content":809},[810],{"text":811,"type":740},"Unlike the swarmer, the out-boxer likes to keep their distance and move about the ring to tire their opponent. One of the most famous representations of an out-boxer is Muhammud Ali. Ali’s famous “floating” around the ring followed by quick footwork and even faster jabs was meant to catch an out-boxer’s opponent off guard and pack multiple jabs in a matter of seconds.",{"type":742,"content":813},[814],{"text":815,"type":740},"Since an out-boxer keeps a solid distance from their opponent, they are masters at ducking and dodging opposing strikes throughout the match. Out-boxers tend to move around the ring, making balance and quick footwork key for an out boxer’s success.",{"type":742,"content":817},[818],{"text":819,"type":740},"Out-boxers are also commonly referred to as out-fighters.",{"type":734,"attrs":821,"content":822},{"level":765},[823],{"text":824,"type":740},"Famous Out-Boxers:",{"type":770,"content":826},[827,833,839,845,851],{"type":773,"content":828},[829],{"type":742,"content":830},[831],{"text":832,"type":740},"Muhammed Ali",{"type":773,"content":834},[835],{"type":742,"content":836},[837],{"text":838,"type":740},"Laila Ali",{"type":773,"content":840},[841],{"type":742,"content":842},[843],{"text":844,"type":740},"Jack Johnson",{"type":773,"content":846},[847],{"type":742,"content":848},[849],{"text":850,"type":740},"Floyd Mayweather, Jr.",{"type":773,"content":852},[853],{"type":742,"content":854},[855],{"text":856,"type":740},"Sugar Ray Leonard",{"type":734,"attrs":858,"content":859},{"level":736},[860],{"text":861,"type":740},"The Slugger",{"type":742,"content":863},[864],{"text":865,"type":740},"Boxers who fit into this boxing style tend to pack some of the most powerful punches known in the boxing world. Also referred to as a puncher or brawler, fighters in this style tend to (or at least try) to win their matches by knockout.",{"type":742,"content":867},[868],{"text":869,"type":740},"Sluggers tend to have a thicker and very strong body type and can put all of their strength and weight into their punches. This also allows them to take heavy blows.",{"type":742,"content":871},[872],{"text":873,"type":740},"You typically do not see a slugger dancing around the ring or overcrowding their opponent. Instead, they look for opportunities to strike their opponents powerfully and precisely to ensure a knockout.",{"type":734,"attrs":875,"content":876},{"level":765},[877],{"text":878,"type":740},"Famous Slugger Boxers:",{"type":770,"content":880},[881,887,893,899],{"type":773,"content":882},[883],{"type":742,"content":884},[885],{"text":886,"type":740},"George Foreman",{"type":773,"content":888},[889],{"type":742,"content":890},[891],{"text":892,"type":740},"Micky Ward",{"type":773,"content":894},[895],{"type":742,"content":896},[897],{"text":898,"type":740},"Rocky Graziano",{"type":773,"content":900},[901],{"type":742,"content":902},[903],{"text":904,"type":740},"Evander Holyfield",{"type":734,"attrs":906,"content":907},{"level":736},[908],{"text":909,"type":740},"The Boxer-Puncher",{"type":742,"content":911},[912],{"text":913,"type":740},"This style tends to be a combination of an out-boxer and a slugger. Like an out-boxer, a boxer-puncher has mobility, stamina, and accurate footwork, but can also pack a devastating hit, similar to a slugger.",{"type":742,"content":915},[916],{"text":917,"type":740},"This style is well-rounded and can adapt or favor different styles depending on who they are competing against. A boxer-puncher can typically go up against any style of boxing. They will out-muscle a swarmer, hit heavy with an out-boxer, and tire out a slugger with their mobility.",{"type":734,"attrs":919,"content":920},{"level":765},[921],{"text":922,"type":740},"Famous Boxer-Punchers:",{"type":770,"content":924},[925,931,937,943],{"type":773,"content":926},[927],{"type":742,"content":928},[929],{"text":930,"type":740},"Thomas Hearns",{"type":773,"content":932},[933],{"type":742,"content":934},[935],{"text":936,"type":740},"Lennox Lewis",{"type":773,"content":938},[939],{"type":742,"content":940},[941],{"text":942,"type":740},"Joe Louis",{"type":773,"content":944},[945],{"type":742,"content":946},[947],{"text":948,"type":740},"Sugar Ray Robinson",{"type":734,"attrs":950,"content":951},{"level":736},[952],{"text":953,"type":740},"Choosing Your Boxing Style",{"type":742,"content":955},[956,958,964,972,974,978,984],{"text":957,"type":740},"Still wondering what boxer puncher style you might be? The truth is it can take months of practice to really know your style. To get started, practice punching on a heavy bag or speed bag, shadowbox in the mirror, and study some of the boxers listed above ",{"text":959,"type":740,"marks":960}," ",[961],{"type":962,"attrs":963},"styled",{"class":7},{"text":965,"type":740,"marks":966},"(How To Use a Boxing Bag)",[967],{"type":968,"attrs":969},"link",{"href":970,"uuid":48,"anchor":48,"target":971,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-a-boxing-bag-a-beginner-s-guide","_blank",{"text":973,"type":740},". If a certain style piques your interest – start practicing ",{"text":959,"type":740,"marks":975},[976],{"type":962,"attrs":977},{"class":7},{"text":979,"type":740,"marks":980},"(Why You Should Start Shadowboxing)",[981],{"type":968,"attrs":982},{"href":983,"uuid":48,"anchor":48,"target":971,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":985,"type":740},".",{"type":742,"content":987},[988,990,994,1000,1002,1006,1012,1017],{"text":989,"type":740},"The strategy above will grow your strength, increase your muscle memory, and increase your boxing knowledge. You can even incorporate technology into your routine with FightCamp’s ",{"text":959,"type":740,"marks":991},[992],{"type":962,"attrs":993},{"class":7},{"text":995,"type":740,"marks":996},"Punch Trackers",[997],{"type":968,"attrs":998},{"href":999,"uuid":48,"anchor":48,"target":971,"linktype":13},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":1001,"type":740},". These small and lightweight trackers can be slipped into your ",{"text":959,"type":740,"marks":1003},[1004],{"type":962,"attrs":1005},{"class":7},{"text":1007,"type":740,"marks":1008},"quick wraps",[1009],{"type":968,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"target":971,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organic&utm_medium=blog&utm_campaign=accessories&utm_content=",{"text":1013,"type":740,"marks":1014},"  ",[1015],{"type":962,"attrs":1016},{"class":7},{"text":1018,"type":740},"and will give you real insight into your punch count and you can track your progress.",{"type":742,"content":1020},[1021],{"text":1022,"type":740},"When you’re ready to get in the ring, you’ll find your boxing style will start to develop when you begin training with punching mitts or spar with another opponent. The truth is that you really don’t know how you will react in the ring until you actually try it.",{"type":734,"attrs":1024,"content":1025},{"level":736},[1026],{"text":1027,"type":740},"Train Like a Fighter",{"type":742,"content":1029},[1030,1032,1038],{"text":1031,"type":740},"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":1033,"type":740,"marks":1034},"FightCamp",[1035],{"type":968,"attrs":1036},{"href":1037,"uuid":48,"anchor":48,"target":971,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1039,"type":740}," 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":1041,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1046,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1047,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1042,"component":118,"meta_info":1043,"meta_title":7,"block_image":1044,"cover_image":1045,"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},[],[],"2021-11-01 00:00","article",{"_uid":1051,"title":1052,"plugin":43,"description":1053},"1cc32179-a883-4629-8708-f6c7b998f9bb","The 4 Different Boxing Styles | FightCamp","Learn about the 4 different boxing styles at FightCamp. Discover your boxing fighting & punching style based on key characteristics and techniques.",{"id":1055,"alt":1056,"name":7,"focus":48,"title":1056,"filename":1057,"copyright":7,"fieldtype":50},3370210,"FightCamp - Boxer Punching Style","https://a.storyblok.com/f/115220/2400x990/d360d2134e/the-4-styles-of-boxing.jpg","Your BOXING STYLE is a combination of your stance, guard, movement & technique. Are you a Swarmer, Out-Boxer, Slugger, or Boxer-Puncher? Find out now.",[],[],"the-4-styles-of-boxing-which-one-are-you","blogs/the-4-styles-of-boxing-which-one-are-you",-720,[],60887917,"86ce8099-4506-4e54-850e-3527a08f0529","2021-11-01T09:20:00.000Z",[],["Reactive",1070],[1071,1346,1772,1952,2235,2422],{"name":1072,"created_at":1073,"published_at":1074,"updated_at":1075,"id":1076,"uuid":1077,"content":1078,"slug":1338,"full_slug":1339,"sort_by_date":48,"position":1340,"tag_list":1341,"is_startpage":9,"parent_id":1065,"meta_data":48,"group_id":1343,"first_published_at":1074,"release_id":48,"lang":60,"path":1344,"alternates":1345,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1079,"faqs":1080,"title":1072,"topic":1101,"author":1116,"content":1117,"category":1319,"schedule":1327,"component":1049,"meta_info":1328,"cover_image":1332,"description":1336,"contributors":1337},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1081,1085,1089,1093,1097],{"_uid":1082,"answer":1083,"question":1084,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1086,"answer":1087,"question":1088,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1090,"answer":1091,"question":1092,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1094,"answer":1095,"question":1096,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1098,"answer":1099,"question":1100,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1102,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1103,"component":39,"meta_info":1111,"block_image":1112,"cover_image":1113,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1104,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1109,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1110,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1105,"component":118,"meta_info":1106,"meta_title":7,"block_image":1107,"cover_image":1108,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":731,"content":1118},[1119,1134,1138,1142,1146,1150,1154,1157,1162,1167,1181,1186,1190,1195,1199,1204,1218,1222,1226,1240,1254,1258,1262,1276,1281,1285,1299,1303,1315],{"type":742,"content":1120},[1121,1123,1132],{"text":1122,"type":740},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1124,"type":740,"marks":1125},"interval training",[1126,1130],{"type":968,"attrs":1127},{"href":1128,"uuid":48,"anchor":48,"custom":1129,"target":971,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1131},"underline",{"text":1133,"type":740}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":742,"content":1135},[1136],{"text":1137,"type":740},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":734,"attrs":1139,"content":1140},{"level":736},[1141],{"text":1084,"type":740},{"type":742,"content":1143},[1144],{"text":1145,"type":740},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":742,"content":1147},[1148],{"text":1149,"type":740},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":734,"attrs":1151,"content":1152},{"level":736},[1153],{"text":1088,"type":740},{"type":742,"content":1155},[1156],{"text":1087,"type":740},{"type":734,"attrs":1158,"content":1159},{"level":736},[1160],{"text":1161,"type":740},"Unique Benefits of HIIT",{"type":734,"attrs":1163,"content":1164},{"level":765},[1165],{"text":1166,"type":740},"Maximum Effectiveness in Less Time",{"type":742,"content":1168},[1169,1171,1179],{"text":1170,"type":740},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1172,"type":740,"marks":1173},"25-30% more calories",[1174,1178],{"type":968,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"custom":1177,"target":971,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1131},{"text":1180,"type":740}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":734,"attrs":1182,"content":1183},{"level":765},[1184],{"text":1185,"type":740},"Tones Muscle",{"type":742,"content":1187},[1188],{"text":1189,"type":740},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":734,"attrs":1191,"content":1192},{"level":765},[1193],{"text":1194,"type":740},"Adds Variety",{"type":742,"content":1196},[1197],{"text":1198,"type":740},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":734,"attrs":1200,"content":1201},{"level":765},[1202],{"text":1203,"type":740},"Improves Cardiovascular Health",{"type":742,"content":1205},[1206,1208,1216],{"text":1207,"type":740},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1209,"type":740,"marks":1210},"greater improvements in blood pressure",[1211,1215],{"type":968,"attrs":1212},{"href":1213,"uuid":48,"anchor":48,"custom":1214,"target":971,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1131},{"text":1217,"type":740}," and blood sugar than moderate-intensity workouts. ",{"type":734,"attrs":1219,"content":1220},{"level":736},[1221],{"text":1096,"type":740},{"type":742,"content":1223},[1224],{"text":1225,"type":740},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":742,"content":1227},[1228,1230,1238],{"text":1229,"type":740},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1231,"type":740,"marks":1232},"roadwork",[1233,1237],{"type":968,"attrs":1234},{"href":1235,"uuid":48,"anchor":48,"custom":1236,"target":971,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1131},{"text":1239,"type":740},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":742,"content":1241},[1242,1244,1252],{"text":1243,"type":740},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1245,"type":740,"marks":1246},"HIIT jump rope workout",[1247,1251],{"type":968,"attrs":1248},{"href":1249,"uuid":48,"anchor":48,"custom":1250,"target":971,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1131},{"text":1253,"type":740}," for a full-body cardio blast in just minutes.",{"type":734,"attrs":1255,"content":1256},{"level":736},[1257],{"text":1100,"type":740},{"type":742,"content":1259},[1260],{"text":1261,"type":740},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":742,"content":1263},[1264,1266,1274],{"text":1265,"type":740},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1267,"type":740,"marks":1268},"10 minutes of HIIT boxing",[1269,1273],{"type":968,"attrs":1270},{"href":1271,"uuid":48,"anchor":48,"custom":1272,"target":971,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1131},{"text":1275,"type":740}," and feel the difference with just one workout.",{"type":734,"attrs":1277,"content":1278},{"level":736},[1279],{"text":1280,"type":740},"Hit With HIIT",{"type":742,"content":1282},[1283],{"text":1284,"type":740},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":742,"content":1286},[1287,1289,1297],{"text":1288,"type":740},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1290,"type":740,"marks":1291},"FightCamp’s extensive library of HIIT workouts",[1292,1296],{"type":968,"attrs":1293},{"href":1294,"uuid":48,"anchor":48,"custom":1295,"target":971,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1131},{"text":1298,"type":740},"!",{"type":734,"attrs":1300,"content":1301},{"level":736},[1302],{"text":1027,"type":740},{"type":742,"content":1304},[1305,1306,1313],{"text":1031,"type":740},{"text":1033,"type":740,"marks":1307},[1308,1312],{"type":968,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":971,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1131},{"text":1314,"type":740}," 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":742,"content":1316},[1317],{"text":1318,"type":740},"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":1320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1321,"component":118,"meta_info":1322,"meta_title":7,"block_image":1323,"cover_image":1324,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1329,"title":1330,"plugin":43,"description":1331},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1333,"alt":1334,"name":7,"focus":7,"title":1334,"filename":1335,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1342],"featured","261296eb-53af-4ffa-9332-0880950c3a3c","training/{{story.slug}}",[],{"name":1347,"created_at":1348,"published_at":1349,"updated_at":1350,"id":1351,"uuid":1352,"content":1353,"slug":1765,"full_slug":1766,"sort_by_date":48,"position":1767,"tag_list":1768,"is_startpage":9,"parent_id":1065,"meta_data":48,"group_id":1769,"first_published_at":1770,"release_id":48,"lang":60,"path":1344,"alternates":1771,"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":1354,"faqs":1355,"title":1347,"topic":1376,"author":1391,"content":1392,"category":1749,"schedule":1757,"component":1049,"meta_info":1758,"cover_image":1761,"description":1760,"contributors":1764},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1356,1360,1364,1368,1372],{"_uid":1357,"answer":1358,"question":1359,"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":1361,"answer":1362,"question":1363,"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":1365,"answer":1366,"question":1367,"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":1369,"answer":1370,"question":1371,"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":1373,"answer":1374,"question":1375,"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":1377,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1389,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1390,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1378,"component":39,"meta_info":1386,"block_image":1387,"cover_image":1388,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1379,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1384,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1385,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1380,"component":118,"meta_info":1381,"meta_title":7,"block_image":1382,"cover_image":1383,"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":731,"content":1393},[1394,1398,1401,1415,1420,1425,1490,1495,1521,1526,1530,1535,1543,1557,1562,1573,1578,1589,1594,1605,1610,1622,1627,1638,1643,1663,1668,1673,1693,1698,1717,1722,1735,1739],{"type":742,"content":1395},[1396],{"text":1397,"type":740},"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":742,"content":1399},[1400],{"text":1358,"type":740},{"type":1402,"attrs":1403},"blok",{"id":1404,"body":1405},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1406],{"_uid":1407,"link":1408,"image":1410,"title":1412,"component":1414},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1409,"linktype":13,"fieldtype":14,"cached_url":1409},"https://pin.it/2zdpNMs",{"id":1411,"alt":1412,"name":7,"focus":48,"title":1412,"filename":1413,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":734,"attrs":1416,"content":1417},{"level":736},[1418],{"text":1419,"type":740},"Top Rock Step-By-Step",{"type":734,"attrs":1421,"content":1422},{"level":765},[1423],{"text":1424,"type":740},"The Feet",{"type":770,"content":1426},[1427,1433,1453,1459,1478,1484],{"type":773,"content":1428},[1429],{"type":742,"content":1430},[1431],{"text":1432,"type":740},"Begin by starting in an athletic stance on the balls of your feet",{"type":773,"content":1434},[1435,1439],{"type":742,"content":1436},[1437],{"text":1438,"type":740},"To start, being by doing a “step out”",{"type":770,"content":1440},[1441,1447],{"type":773,"content":1442},[1443],{"type":742,"content":1444},[1445],{"text":1446,"type":740},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":773,"content":1448},[1449],{"type":742,"content":1450},[1451],{"text":1452,"type":740},"Pause for a half-second",{"type":773,"content":1454},[1455],{"type":742,"content":1456},[1457],{"text":1458,"type":740},"Return to the starting stance by performing a slight hop backward",{"type":773,"content":1460},[1461,1465],{"type":742,"content":1462},[1463],{"text":1464,"type":740},"Once returned, perform the opposite foot “step out”",{"type":770,"content":1466},[1467,1473],{"type":773,"content":1468},[1469],{"type":742,"content":1470},[1471],{"text":1472,"type":740},"Make sure the step out is in front of the opposite foot and crosses over",{"type":773,"content":1474},[1475],{"type":742,"content":1476},[1477],{"text":1452,"type":740},{"type":773,"content":1479},[1480],{"type":742,"content":1481},[1482],{"text":1483,"type":740},"Hop back to the starting position",{"type":773,"content":1485},[1486],{"type":742,"content":1487},[1488],{"text":1489,"type":740},"Continue Top Rocking for the remainder of the set",{"type":734,"attrs":1491,"content":1492},{"level":765},[1493],{"text":1494,"type":740},"The Arms",{"type":770,"content":1496},[1497,1503,1509,1515],{"type":773,"content":1498},[1499],{"type":742,"content":1500},[1501],{"text":1502,"type":740},"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":773,"content":1504},[1505],{"type":742,"content":1506},[1507],{"text":1508,"type":740},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":773,"content":1510},[1511],{"type":742,"content":1512},[1513],{"text":1514,"type":740},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":773,"content":1516},[1517],{"type":742,"content":1518},[1519],{"text":1520,"type":740},"Continue using this arm motion to help with rhythm and balance",{"type":734,"attrs":1522,"content":1523},{"level":736},[1524],{"text":1525,"type":740},"Movement Key Points",{"type":742,"content":1527},[1528],{"text":1529,"type":740},"Here are some key things to focus on while performing the Top Rock:",{"type":734,"attrs":1531,"content":1532},{"level":765},[1533],{"text":1534,"type":740},"Start by swinging your arms",{"type":770,"content":1536},[1537],{"type":773,"content":1538},[1539],{"type":742,"content":1540},[1541],{"text":1542,"type":740},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1402,"attrs":1544},{"id":1545,"body":1546},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1547],{"url":1548,"_uid":1550,"image":1551,"component":1555,"copyright_details":1556},{"id":7,"url":7,"linktype":1549,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1552,"alt":1553,"name":7,"focus":48,"title":1553,"filename":1554,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":734,"attrs":1558,"content":1559},{"level":765},[1560],{"text":1561,"type":740},"On each hop back, your arms should cross in front of your chest",{"type":1402,"attrs":1563},{"id":1545,"body":1564},[1565],{"url":1566,"_uid":1567,"image":1568,"component":1555,"copyright_details":1572},{"id":7,"url":7,"linktype":1549,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1569,"alt":1570,"name":7,"focus":48,"title":1570,"filename":1571,"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":734,"attrs":1574,"content":1575},{"level":765},[1576],{"text":1577,"type":740},"One foot should cross at a time",{"type":1402,"attrs":1579},{"id":1545,"body":1580},[1581],{"url":1582,"_uid":1583,"image":1584,"component":1555,"copyright_details":1588},{"id":7,"url":7,"linktype":1549,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1585,"alt":1586,"name":7,"focus":48,"title":1586,"filename":1587,"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":734,"attrs":1590,"content":1591},{"level":765},[1592],{"text":1593,"type":740},"Perform the movement by staying on the balls of your feet",{"type":1402,"attrs":1595},{"id":1545,"body":1596},[1597],{"url":1598,"_uid":1599,"image":1600,"component":1555,"copyright_details":1604},{"id":7,"url":7,"linktype":1549,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1601,"alt":1602,"name":7,"focus":48,"title":1602,"filename":1603,"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":734,"attrs":1606,"content":1607},{"level":765},[1608],{"text":1609,"type":740},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1402,"attrs":1611},{"id":1612,"body":1613},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1614],{"url":1615,"_uid":1616,"image":1617,"component":1555,"copyright_details":1621},{"id":7,"url":7,"linktype":1549,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1618,"alt":1619,"name":7,"focus":48,"title":1619,"filename":1620,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":734,"attrs":1623,"content":1624},{"level":765},[1625],{"text":1626,"type":740},"Stay loose and have fun!",{"type":1402,"attrs":1628},{"id":1545,"body":1629},[1630],{"url":1631,"_uid":1632,"image":1633,"component":1555,"copyright_details":1637},{"id":7,"url":7,"linktype":1549,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1634,"alt":1635,"name":7,"focus":48,"title":1635,"filename":1636,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":734,"attrs":1639,"content":1640},{"level":736},[1641],{"text":1642,"type":740},"Muscles Used",{"type":770,"content":1644},[1645,1651,1657],{"type":773,"content":1646},[1647],{"type":742,"content":1648},[1649],{"text":1650,"type":740},"Deltoids",{"type":773,"content":1652},[1653],{"type":742,"content":1654},[1655],{"text":1656,"type":740},"Core",{"type":773,"content":1658},[1659],{"type":742,"content":1660},[1661],{"text":1662,"type":740},"Calves",{"type":734,"attrs":1664,"content":1665},{"level":736},[1666],{"text":1667,"type":740},"Application",{"type":734,"attrs":1669,"content":1670},{"level":765},[1671],{"text":1672,"type":740},"For Sets",{"type":770,"content":1674},[1675,1681,1687],{"type":773,"content":1676},[1677],{"type":742,"content":1678},[1679],{"text":1680,"type":740},"Perform 3-6 sets",{"type":773,"content":1682},[1683],{"type":742,"content":1684},[1685],{"text":1686,"type":740},"12-20 repetitions each way",{"type":773,"content":1688},[1689],{"type":742,"content":1690},[1691],{"text":1692,"type":740},"Rest 30-45 seconds between sets",{"type":734,"attrs":1694,"content":1695},{"level":765},[1696],{"text":1697,"type":740},"For Time",{"type":770,"content":1699},[1700,1705,1711],{"type":773,"content":1701},[1702],{"type":742,"content":1703},[1704],{"text":1680,"type":740},{"type":773,"content":1706},[1707],{"type":742,"content":1708},[1709],{"text":1710,"type":740},"Perform for 30-90 seconds",{"type":773,"content":1712},[1713],{"type":742,"content":1714},[1715],{"text":1716,"type":740},"Rest 45-60 seconds between sets",{"type":734,"attrs":1718,"content":1719},{"level":736},[1720],{"text":1721,"type":740},"Dance Moves For Boxers",{"type":742,"content":1723},[1724,1726,1733],{"text":1725,"type":740},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1727,"type":740,"marks":1728},"Flo Master",[1729],{"type":968,"attrs":1730},{"href":1731,"uuid":48,"anchor":48,"custom":1732,"target":971,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1734,"type":740},". ",{"type":734,"attrs":1736,"content":1737},{"level":736},[1738],{"text":1027,"type":740},{"type":742,"content":1740},[1741,1742,1747],{"text":1031,"type":740},{"text":1033,"type":740,"marks":1743},[1744],{"type":968,"attrs":1745},{"href":1310,"uuid":48,"anchor":48,"custom":1746,"target":971,"linktype":13},{},{"text":1748,"type":740}," 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":1750,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1751,"component":118,"meta_info":1752,"meta_title":7,"block_image":1753,"cover_image":1754,"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":1759,"title":1347,"plugin":43,"description":1760},"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":1762,"alt":1347,"name":7,"focus":48,"title":1347,"filename":1763,"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,[1342],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1773,"created_at":1774,"published_at":1775,"updated_at":1776,"id":1777,"uuid":1778,"content":1779,"slug":1946,"full_slug":1947,"sort_by_date":48,"position":1948,"tag_list":1949,"is_startpage":9,"parent_id":1065,"meta_data":48,"group_id":1950,"first_published_at":1775,"release_id":48,"lang":60,"path":1344,"alternates":1951,"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":1780,"faqs":1781,"title":1773,"topic":1790,"author":1805,"content":1806,"category":1927,"schedule":1935,"component":1049,"meta_info":1936,"cover_image":1940,"description":1944,"contributors":1945},"c6387572-343f-40bf-8172-852035367c90",[1782,1786],{"_uid":1783,"answer":1784,"question":1785,"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":1787,"answer":1788,"question":1789,"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":1791,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1803,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1792,"component":39,"meta_info":1800,"block_image":1801,"cover_image":1802,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1793,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1798,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1794,"component":118,"meta_info":1795,"meta_title":7,"block_image":1796,"cover_image":1797,"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":731,"content":1807},[1808,1813,1816,1821,1826,1830,1835,1839,1844,1857,1862,1875,1880,1884,1889,1900,1905,1909,1913,1923],{"type":734,"attrs":1809,"content":1810},{"level":736},[1811],{"text":1812,"type":740},"Boxing Gym Culture",{"type":742,"content":1814},[1815],{"text":1788,"type":740},{"type":734,"attrs":1817,"content":1818},{"level":736},[1819],{"text":1820,"type":740},"What Are the Basic Boxing Gym Rules? ",{"type":734,"attrs":1822,"content":1823},{"level":765},[1824],{"text":1825,"type":740},"Yes Coach, No Coach",{"type":742,"content":1827},[1828],{"text":1829,"type":740},"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":734,"attrs":1831,"content":1832},{"level":765},[1833],{"text":1834,"type":740},"Sharing is Caring",{"type":742,"content":1836},[1837],{"text":1838,"type":740},"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":734,"attrs":1840,"content":1841},{"level":765},[1842],{"text":1843,"type":740},"Keep it Clean",{"type":742,"content":1845},[1846,1848,1855],{"text":1847,"type":740},"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":1849,"type":740,"marks":1850},"clean it off.",[1851],{"type":968,"attrs":1852},{"href":1853,"uuid":48,"anchor":48,"custom":1854,"target":971,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1856,"type":740}," 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":734,"attrs":1858,"content":1859},{"level":765},[1860],{"text":1861,"type":740},"No Killers in Sparring",{"type":742,"content":1863},[1864,1866,1873],{"text":1865,"type":740},"In most boxing gym workouts you will find yourself ",{"text":1867,"type":740,"marks":1868},"sparring",[1869],{"type":968,"attrs":1870},{"href":1871,"uuid":48,"anchor":48,"custom":1872,"target":971,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1874,"type":740},". 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":734,"attrs":1876,"content":1877},{"level":765},[1878],{"text":1879,"type":740},"Don’t Dump Your Weights",{"type":742,"content":1881},[1882],{"text":1883,"type":740},"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":734,"attrs":1885,"content":1886},{"level":765},[1887],{"text":1888,"type":740},"Leave the Weightcut Fighter Alone",{"type":742,"content":1890},[1891,1893,1898],{"text":1892,"type":740},"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":1894,"type":740,"marks":1895},"leave them alone.",[1896],{"type":1897},"italic",{"text":1899,"type":740}," 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":734,"attrs":1901,"content":1902},{"level":765},[1903],{"text":1904,"type":740},"The Golden Rule",{"type":742,"content":1906},[1907],{"text":1908,"type":740},"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":734,"attrs":1910,"content":1911},{"level":736},[1912],{"text":1027,"type":740},{"type":742,"content":1914},[1915,1916,1921],{"text":1031,"type":740},{"text":1033,"type":740,"marks":1917},[1918],{"type":968,"attrs":1919},{"href":1310,"uuid":48,"anchor":48,"custom":1920,"target":971,"linktype":13},{},{"text":1922,"type":740}," 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":742,"content":1924},[1925],{"text":1926,"type":740},"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":1928,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1933,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1929,"component":118,"meta_info":1930,"meta_title":7,"block_image":1931,"cover_image":1932,"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":1937,"title":1938,"plugin":43,"description":1939},"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":1941,"alt":1942,"name":7,"focus":7,"title":1942,"filename":1943,"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,[1342],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1953,"created_at":1954,"published_at":1955,"updated_at":1956,"id":1957,"uuid":1958,"content":1959,"slug":2228,"full_slug":2229,"sort_by_date":48,"position":2230,"tag_list":2231,"is_startpage":9,"parent_id":1065,"meta_data":48,"group_id":2232,"first_published_at":2233,"release_id":48,"lang":60,"path":1344,"alternates":2234,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1960,"faqs":1961,"title":1953,"topic":1978,"author":1805,"content":1993,"category":2210,"schedule":1327,"component":1049,"meta_info":2218,"cover_image":2222,"description":2226,"contributors":2227},"0970fa5a-5687-49ba-9c33-b7285372264c",[1962,1966,1970,1974],{"_uid":1963,"answer":1964,"question":1965,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1967,"answer":1968,"question":1969,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1971,"answer":1972,"question":1973,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1975,"answer":1976,"question":1977,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1979,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1991,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1980,"component":39,"meta_info":1988,"block_image":1989,"cover_image":1990,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1982,"component":118,"meta_info":1983,"meta_title":7,"block_image":1984,"cover_image":1985,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":1994},[1995,2000,2019,2024,2029,2033,2065,2069,2074,2084,2104,2108,2113,2117,2143,2147,2173,2177,2182,2194,2198,2207],{"type":734,"attrs":1996,"content":1997},{"level":736},[1998],{"text":1999,"type":740},"How to Get Better Head Movement in Boxing",{"type":742,"content":2001},[2002,2004,2011,2013,2017],{"text":2003,"type":740},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2005,"type":740,"marks":2006},"movements",[2007],{"type":968,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"custom":2010,"target":971,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2012,"type":740}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2014,"type":740,"marks":2015},"employ",[2016],{"type":1897},{"text":2018,"type":740}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":734,"attrs":2020,"content":2021},{"level":736},[2022],{"text":2023,"type":740},"3 Boxing Head Movement Drills",{"type":734,"attrs":2025,"content":2026},{"level":765},[2027],{"text":2028,"type":740},"The 5 Point Pivot Drill",{"type":742,"content":2030},[2031],{"text":2032,"type":740},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":770,"content":2034},[2035,2041,2047,2053,2059],{"type":773,"content":2036},[2037],{"type":742,"content":2038},[2039],{"text":2040,"type":740},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":773,"content":2042},[2043],{"type":742,"content":2044},[2045],{"text":2046,"type":740},"Weave under to the other side (to avoid hooks)",{"type":773,"content":2048},[2049],{"type":742,"content":2050},[2051],{"text":2052,"type":740},"Pull back/sway (good for avoiding uppercuts)",{"type":773,"content":2054},[2055],{"type":742,"content":2056},[2057],{"text":2058,"type":740},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":773,"content":2060},[2061],{"type":742,"content":2062},[2063],{"text":2064,"type":740},"Throw a punch (it's important that defense and offense are fluid) ",{"type":742,"content":2066},[2067],{"text":2068,"type":740},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":734,"attrs":2070,"content":2071},{"level":765},[2072],{"text":2073,"type":740},"Frame and Shoot Drill",{"type":742,"content":2075},[2076,2078,2082],{"text":2077,"type":740},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2079,"type":740,"marks":2080},"will",[2081],{"type":1897},{"text":2083,"type":740}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":770,"content":2085},[2086,2092,2098],{"type":773,"content":2087},[2088],{"type":742,"content":2089},[2090],{"text":2091,"type":740},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":773,"content":2093},[2094],{"type":742,"content":2095},[2096],{"text":2097,"type":740},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":773,"content":2099},[2100],{"type":742,"content":2101},[2102],{"text":2103,"type":740},"Once you know what feels best, throw a punch from that position. ",{"type":742,"content":2105},[2106],{"text":2107,"type":740},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":734,"attrs":2109,"content":2110},{"level":765},[2111],{"text":2112,"type":740},"The Line Drill",{"type":742,"content":2114},[2115],{"text":2116,"type":740},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":770,"content":2118},[2119,2125,2131,2137],{"type":773,"content":2120},[2121],{"type":742,"content":2122},[2123],{"text":2124,"type":740},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":773,"content":2126},[2127],{"type":742,"content":2128},[2129],{"text":2130,"type":740}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":773,"content":2132},[2133],{"type":742,"content":2134},[2135],{"text":2136,"type":740},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":773,"content":2138},[2139],{"type":742,"content":2140},[2141],{"text":2142,"type":740},"Repeat step 1",{"type":742,"content":2144},[2145],{"text":2146,"type":740},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":770,"content":2148},[2149,2155,2161,2167],{"type":773,"content":2150},[2151],{"type":742,"content":2152},[2153],{"text":2154,"type":740},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":773,"content":2156},[2157],{"type":742,"content":2158},[2159],{"text":2160,"type":740},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":773,"content":2162},[2163],{"type":742,"content":2164},[2165],{"text":2166,"type":740},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":773,"content":2168},[2169],{"type":742,"content":2170},[2171],{"text":2172,"type":740},"Return to neutral and repeat the sequence",{"type":742,"content":2174},[2175],{"text":2176,"type":740},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":734,"attrs":2178,"content":2179},{"level":736},[2180],{"text":2181,"type":740},"Keep Your Head Moving",{"type":742,"content":2183},[2184,2186,2192],{"text":2185,"type":740},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2005,"type":740,"marks":2187},[2188],{"type":968,"attrs":2189},{"href":2190,"uuid":48,"anchor":48,"custom":2191,"target":971,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2193,"type":740}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":734,"attrs":2195,"content":2196},{"level":736},[2197],{"text":1027,"type":740},{"type":742,"content":2199},[2200,2201,2206],{"text":1031,"type":740},{"text":1033,"type":740,"marks":2202},[2203],{"type":968,"attrs":2204},{"href":1310,"uuid":48,"anchor":48,"custom":2205,"target":971,"linktype":13},{},{"text":1314,"type":740},{"type":742,"content":2208},[2209],{"text":1926,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2211,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2216,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2212,"component":118,"meta_info":2213,"meta_title":7,"block_image":2214,"cover_image":2215,"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":2219,"title":2220,"plugin":43,"description":2221},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2223,"alt":2224,"name":7,"focus":7,"title":2224,"filename":2225,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1342],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2236,"created_at":2237,"published_at":2238,"updated_at":2239,"id":2240,"uuid":2241,"content":2242,"slug":2415,"full_slug":2416,"sort_by_date":48,"position":2417,"tag_list":2418,"is_startpage":9,"parent_id":1065,"meta_data":48,"group_id":2419,"first_published_at":2420,"release_id":48,"lang":60,"path":1344,"alternates":2421,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2243,"faqs":2244,"title":2261,"topic":2262,"author":1805,"content":2277,"category":2396,"schedule":2404,"component":1049,"meta_info":2405,"cover_image":2409,"description":2413,"contributors":2414},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2245,2249,2253,2257],{"_uid":2246,"answer":2247,"question":2248,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2250,"answer":2251,"question":2252,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2254,"answer":2255,"question":2256,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2258,"answer":2259,"question":2260,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2263,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2275,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2264,"component":39,"meta_info":2272,"block_image":2273,"cover_image":2274,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2265,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2270,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2266,"component":118,"meta_info":2267,"meta_title":7,"block_image":2268,"cover_image":2269,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2278},[2279,2292,2296,2307,2319,2323,2332,2336,2340,2349,2362,2367,2380,2384,2393],{"type":742,"content":2280},[2281,2283,2290],{"text":2282,"type":740},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2284,"type":740,"marks":2285},"Muhammad Ali",[2286],{"type":968,"attrs":2287},{"href":2288,"uuid":48,"anchor":48,"custom":2289,"target":971,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2291,"type":740}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":734,"attrs":2293,"content":2294},{"level":736},[2295],{"text":2252,"type":740},{"type":1402,"attrs":2297},{"id":2298,"body":2299},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2300],{"url":7,"_uid":2301,"image":2302,"component":1555,"copyright_details":2306},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2303,"alt":2304,"name":7,"focus":7,"title":2304,"filename":2305,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":742,"content":2308},[2309,2311,2317],{"text":2310,"type":740},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":802,"type":740,"marks":2312},[2313],{"type":968,"attrs":2314},{"href":2315,"uuid":48,"anchor":48,"custom":2316,"target":971,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2318,"type":740},". His punches have great technique and flow well, naturally building momentum.",{"type":734,"attrs":2320,"content":2321},{"level":736},[2322],{"text":2256,"type":740},{"type":1402,"attrs":2324},{"id":2298,"body":2325},[2326],{"url":7,"_uid":2327,"image":2328,"component":1555,"copyright_details":2331},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2329,"alt":2304,"name":7,"focus":7,"title":2304,"filename":2330,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":742,"content":2333},[2334],{"text":2335,"type":740},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":734,"attrs":2337,"content":2338},{"level":736},[2339],{"text":2260,"type":740},{"type":1402,"attrs":2341},{"id":2298,"body":2342},[2343],{"url":7,"_uid":2344,"image":2345,"component":1555,"copyright_details":2348},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2346,"alt":2304,"name":7,"focus":7,"title":2304,"filename":2347,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":742,"content":2350},[2351,2353,2360],{"text":2352,"type":740},"In boxing movies, you will often hear boxers ‘",{"text":2354,"type":740,"marks":2355},"hiss",[2356],{"type":968,"attrs":2357},{"href":2358,"uuid":48,"anchor":48,"custom":2359,"target":971,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2361,"type":740},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":734,"attrs":2363,"content":2364},{"level":736},[2365],{"text":2366,"type":740},"The Takeaway",{"type":742,"content":2368},[2369,2371,2378],{"text":2370,"type":740},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2372,"type":740,"marks":2373},"breathing",[2374],{"type":968,"attrs":2375},{"href":2376,"uuid":48,"anchor":48,"custom":2377,"target":971,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2379,"type":740}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":734,"attrs":2381,"content":2382},{"level":736},[2383],{"text":1027,"type":740},{"type":742,"content":2385},[2386,2387,2392],{"text":1031,"type":740},{"text":1033,"type":740,"marks":2388},[2389],{"type":968,"attrs":2390},{"href":1310,"uuid":48,"anchor":48,"custom":2391,"target":971,"linktype":13},{},{"text":1314,"type":740},{"type":742,"content":2394},[2395],{"text":1318,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2397,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2402,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2398,"component":118,"meta_info":2399,"meta_title":7,"block_image":2400,"cover_image":2401,"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},[],[],"2022-12-22 00:00",{"_uid":2406,"title":2407,"plugin":43,"description":2408},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2410,"alt":2411,"name":7,"focus":7,"title":2411,"filename":2412,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1342],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2423,"created_at":2424,"published_at":2425,"updated_at":2426,"id":2427,"uuid":2428,"content":2429,"slug":2656,"full_slug":2657,"sort_by_date":48,"position":2658,"tag_list":2659,"is_startpage":9,"parent_id":1065,"meta_data":48,"group_id":2660,"first_published_at":2661,"release_id":48,"lang":60,"path":1344,"alternates":2662,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2430,"faqs":2431,"title":2423,"topic":2444,"author":2459,"content":2460,"category":2637,"schedule":2645,"component":1049,"meta_info":2646,"cover_image":2650,"description":2654,"contributors":2655},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2432,2436,2440],{"_uid":2433,"answer":2434,"question":2435,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2437,"answer":2438,"question":2439,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2441,"answer":2442,"question":2443,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2445,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2457,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2458,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2446,"component":39,"meta_info":2454,"block_image":2455,"cover_image":2456,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2447,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2452,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2453,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2448,"component":118,"meta_info":2449,"meta_title":7,"block_image":2450,"cover_image":2451,"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":731,"content":2461},[2462,2466,2470,2474,2478,2492,2540,2554,2559,2582,2616,2620,2624,2634],{"type":734,"attrs":2463,"content":2464},{"level":736},[2465],{"text":2435,"type":740},{"type":742,"content":2467},[2468],{"text":2469,"type":740},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":742,"content":2471},[2472],{"text":2473,"type":740},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":734,"attrs":2475,"content":2476},{"level":736},[2477],{"text":2439,"type":740},{"type":742,"content":2479},[2480,2482,2490],{"text":2481,"type":740},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2483,"type":740,"marks":2484},"National Academy of Sports Medicine",[2485,2489],{"type":968,"attrs":2486},{"href":2487,"uuid":48,"anchor":48,"custom":2488,"target":971,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1131},{"text":2491,"type":740}," has a few exercise-related symptoms of overtraining:",{"type":2493,"attrs":2494,"content":2497},"ordered_list",{"order":2495},{"order":2496},1,[2498,2504,2510,2516,2522,2528,2534],{"type":773,"content":2499},[2500],{"type":742,"content":2501},[2502],{"text":2503,"type":740},"A plateau or decline in workout performance or progress",{"type":773,"content":2505},[2506],{"type":742,"content":2507},[2508],{"text":2509,"type":740},"A perception of increased exertion during “normal” or “easy” workouts",{"type":773,"content":2511},[2512],{"type":742,"content":2513},[2514],{"text":2515,"type":740},"Excessive sweating or overheating",{"type":773,"content":2517},[2518],{"type":742,"content":2519},[2520],{"text":2521,"type":740},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":773,"content":2523},[2524],{"type":742,"content":2525},[2526],{"text":2527,"type":740},"A lack of feeling “refreshed” after regular rest and recovery",{"type":773,"content":2529},[2530],{"type":742,"content":2531},[2532],{"text":2533,"type":740},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":773,"content":2535},[2536],{"type":742,"content":2537},[2538],{"text":2539,"type":740},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":742,"content":2541},[2542,2544,2552],{"text":2543,"type":740},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2545,"type":740,"marks":2546},"FightCamp App",[2547,2551],{"type":968,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"custom":2550,"target":971,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1131},{"text":2553,"type":740}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":734,"attrs":2555,"content":2556},{"level":736},[2557],{"text":2558,"type":740},"A Day of Rest",{"type":742,"content":2560},[2561,2563,2571,2573,2580],{"text":2562,"type":740},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2564,"type":740,"marks":2565},"Aaron",[2566,2570],{"type":968,"attrs":2567},{"href":2568,"uuid":48,"anchor":48,"custom":2569,"target":971,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1131},{"text":2572,"type":740}," and ",{"text":2574,"type":740,"marks":2575},"Flo",[2576,2579],{"type":968,"attrs":2577},{"href":1731,"uuid":48,"anchor":48,"custom":2578,"target":971,"linktype":13},{},{"type":1131},{"text":2581,"type":740},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":742,"content":2583},[2584,2586,2594,2596,2604,2606,2614],{"text":2585,"type":740},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2587,"type":740,"marks":2588},"researchers",[2589,2593],{"type":968,"attrs":2590},{"href":2591,"uuid":48,"anchor":48,"custom":2592,"target":971,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1131},{"text":2595,"type":740}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2597,"type":740,"marks":2598},"FightCamp Trainers",[2599,2603],{"type":968,"attrs":2600},{"href":2601,"uuid":48,"anchor":48,"custom":2602,"target":971,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1131},{"text":2605,"type":740}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2607,"type":740,"marks":2608},"neurological connections",[2609,2613],{"type":968,"attrs":2610},{"href":2611,"uuid":48,"anchor":48,"custom":2612,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1131},{"text":2615,"type":740},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":742,"content":2617},[2618],{"text":2619,"type":740},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":734,"attrs":2621,"content":2622},{"level":736},[2623],{"text":1027,"type":740},{"type":742,"content":2625},[2626,2627,2633],{"text":1031,"type":740},{"text":1033,"type":740,"marks":2628},[2629,2632],{"type":968,"attrs":2630},{"href":1310,"uuid":48,"anchor":48,"custom":2631,"target":971,"linktype":13},{},{"type":1131},{"text":1922,"type":740},{"type":742,"content":2635},[2636],{"text":1318,"type":740},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2638,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2643,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2639,"component":118,"meta_info":2640,"meta_title":7,"block_image":2641,"cover_image":2642,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2647,"title":2648,"plugin":43,"description":2649},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2651,"alt":2652,"name":7,"focus":7,"title":2652,"filename":2653,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1342],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1049,"created_at":2664,"published_at":2665,"updated_at":2666,"id":2667,"uuid":2668,"content":2669,"slug":1049,"full_slug":2690,"sort_by_date":48,"position":446,"tag_list":2691,"is_startpage":9,"parent_id":2692,"meta_data":48,"group_id":2693,"first_published_at":2694,"release_id":48,"lang":60,"path":7,"alternates":2695,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2670,"component":2671,"meta_info":2672,"custom_content_list":2674},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2673,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2675,2680,2685],{"_uid":2676,"label":2677,"value":2678,"dev_id":2679,"component":740},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2681,"label":2682,"value":2683,"dev_id":2684,"component":740},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2686,"label":2687,"value":2688,"dev_id":2689,"component":740},"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",[],1787353500038]