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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1572,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1562,"full_slug":1563,"sort_by_date":48,"position":1564,"tag_list":1565,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":1568,"first_published_at":1569,"release_id":48,"lang":60,"path":1570,"alternates":1571,"default_full_slug":48,"translated_slugs":48},"The Punch Number System 1-6 Explained","2022-03-16T17:18:25.895Z","2022-09-26T19:53:31.190Z","2022-09-26T19:53:31.249Z",116095060,"49da15c1-2f37-4eb5-8eb2-d3edbd416f6f",{"_uid":664,"faqs":665,"title":657,"topic":703,"author":718,"content":742,"category":1544,"schedule":1552,"component":1553,"meta_info":1554,"cover_image":1557,"description":1556,"contributors":1561},"eb5ec22e-4a17-4f77-a55a-3147410499e4",[666,671,675,679,683,687,691,695,699],{"_uid":667,"answer":668,"question":669,"component":670},"96fd15db-f888-41ba-81c8-98ca9261623f","Here are three (3) key tips to remember about boxing punch numbers:\n- Odd numbered punches are thrown with your lead hand\n- Even numbered punches are thrown with your rear hand\n- To figure out which hand is your lead and which is your rear, you need to first determine your proper boxing stance","What are some key tips for boxing punch numbers?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"22b61def-473a-4e48-8864-e8571f5241c2","In boxing and kickboxing, there are several different punches and punch combinations that you can throw. In order to keep things systemized, the majority of boxers and boxing coaches will use a number system to help with overall consistency. Each different type of punch is given a specific number. When first learning to box, it can be confusing, but FightCamp is here to help you every PUNCH of the way.\n\nToday, FightCamp Trainer Aaron Swenson will go over the punch number system that you will use for all FightCamp boxing and kickboxing classes. The six (6) main boxing punches are numbered 1 through 6. He will also give you some tips for how to properly execute each punch so you’ll be ready to go for your first boxing workout!","What is the boxing punch number system?",{"_uid":676,"answer":677,"question":678,"component":670},"72ea1509-900b-430f-829c-a5089aa73276","Here are the boxing punch numbers:\n1. Jab\n2. Cross\n3. Lead Hook\n4. Rear Hook\n5. Lead Uppercut\n6. Rear Uppercut","What are the boxing punch numbers?",{"_uid":680,"answer":681,"question":682,"component":670},"d4e0b67e-2e76-4f6a-985c-29106fc2dccf","Jab | 1\nLegs\n- Start on the ball of your rear foot with your weight on your rear leg\n- The amount of weight you can transfer from your rear to your lead leg determines the power of the jab\n- All of your punching power comes from your legs\n- As you throw the jab, push off your rear leg and transfer your weight forward\n\nArms/Hands\n- Your elbow should remain tight to your body, perpendicular to the ground\n- As you throw the punch, “snap” it by turning over your wrist\n- Contact should be made with your top two big knuckles\n- As you retract the punch, pull your hand straight back towards your face, in a defensive guard\n- This is effectively known as “chambering” your punches\n- Bring your hands straight back with your elbows tucked into your body","How do you throw a jab in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"d50c9021-9cc9-49c4-8a79-5babca99cf5b","Cross | 2\nLegs\n- Start on the ball of your rear foot with your weight on your rear leg\n- The amount of weight you can transfer from your rear to your lead leg determines the power of the cross\n- Focus on pivoting your rear foot to help transfer your weight forward\n- All of your punching power comes from your legs\n- As you throw the cross, push off your rear leg and transfer your weight forward\n\nArms/Hands\n- Your elbow should remain tight to your body, perpendicular to the ground\n- The closer your elbow stays to the midline of your body during the punch, the more power your cross will have\n- As you throw the punch, “snap” it by turning over your wrist\n- Your shoulders should rotate to help maximize punch power\n- Contact should be made with your top two big knuckles\n- As you retract the punch, pull your hand straight back towards your face, in a defensive guard, chambering your punch\n- Bring your hands straight back with your elbows tucked into your body","How do you throw a cross in boxing?",{"_uid":688,"answer":689,"question":690,"component":670},"92a1b455-033d-42c6-becd-a971930d24f6","Lead Hook | 3\nLegs\n- Start with approximately 70% of your weight on your lead foot\n- As your throw the punch and follow through, shift your weight backward to your rear foot\n- Focus on pivoting your lead foot to help maximize the weight transfer backward\n- All of your punching power comes from your legs and torso rotation\n- Weight transfer = power\n\nKey tip: If you were to pause your punch mid-throw, can you lift your lead leg off ground?\n- If not, focus on proper weight transfer to maximize power\n\nArms/Hands\n- From your guard, start executing the punch by bringing your lead hand about one foot outside of the midline and your target (towards your lead side)\n- Your hand should still be semi-perpendicular to the ground\n- From here, “pop” your elbow upward so it is parallel to the ground\n- Shift your weight backward and rotate your upper torso to follow through on the punch\n\nKey coaching cue: Think of punching “around” your opponent during the hook\n- Give yourself about one foot of space performing a “semi-circle” while executing the punch\n- The punch finishes at the midline of your body with your top two knuckles making contact\n- Both palms down and thumbs up are okay for punching contact","How do you throw a lead hook in boxing?",{"_uid":692,"answer":693,"question":694,"component":670},"67c37830-93ed-4b87-a14f-3b8e6194afb9","Rear Hook | 4\nLegs\n- Start with approximately 70% of your weight on the ball of your rear foot\n- As you throw your punch, follow through and shift your weight forward to your lead foot\n- Focus on pivoting your rear foot to help maximize the weight transfer forward\n- All of your punching power comes from your legs and torso rotation\n- Weight transfer = power\n\nArms/Hands\n- From your guard, start executing the punch by bringing your rear hand about one foot outside of the midline and your target (towards your rear side)\n- Your hand should still be semi-perpendicular to the ground\n- From here, “pop” your elbow upward so it is parallel to the ground\n- Shift your weight forward and rotate your upper torso to follow through on the punch\n- Once your punch has landed, “chamber” your hand back into your guard","How do you throw a rear hook in boxing?",{"_uid":696,"answer":697,"question":698,"component":670},"cafb9d06-3861-4d98-a051-fa7b47ac53f1","Lead Uppercut | 5\nLegs\n- Start the punch sequence by bending your knees and dropping your center of gravity\n- The majority of your weight should be on your lead leg\n- As you execute the punch and explode upwards\n- Your power is generated from the quadricep of your lead leg\n\nArms/Hands\n- Your hands start in your boxing guard\n- As you start to throw your punch, drop your lead hand about one foot to waistline height\n- As you explode upwards, land your punch with your arm perpendicular to the floor\n- Your palm should be making contact facing yourself\n- As soon as your punch lands, your hands return back to your guard\n- Focus on exploding upwards and rotating your shoulder to generate power for your lead uppercut\n- Your punch should land square on your target at the midline of your body","How do you throw a lead uppercut in boxing?",{"_uid":700,"answer":701,"question":702,"component":670},"1635ee73-797b-4c96-b6f1-807a4c7953b0","Rear Uppercut | 6\nLegs\n- Start the punch sequence by bending your knees and dropping your center of gravity\n- The majority of your weight should be on your rear leg\n- As you the execute punch and explode upwards\n- Your power is generated from the quadricep of your rear leg\n- Make sure to pivot your rear leg as you throw your punch to maximize the upward momentum for better power\n\nArms/Hands\n- Your hands start in your boxing guard\n- As you start to throw your punch, drop your rear hand about one foot to waistline height\n- As you explode upwards, land your punch with your arm perpendicular to the floor\n- Your palm should be making contact facing yourself\n- As soon as your punch lands, your hands return back to your guard\n- Focus on exploding upwards and rotating your shoulder to generate power for your rear uppercut\n- Your punch should land square on your target at the midline of your body","How do you throw a rear uppercut in boxing?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":704,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":705,"component":39,"meta_info":713,"meta_title":164,"block_image":714,"cover_image":715,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":86,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":743,"content":744},"doc",[745,751,767,781,788,816,823,835,900,904,910,921,926,954,959,999,1005,1016,1020,1052,1056,1102,1108,1119,1123,1157,1161,1169,1173,1201,1205,1227,1233,1244,1248,1280,1284,1316,1322,1333,1337,1365,1369,1415,1421,1432,1436,1469,1473,1515,1520,1532],{"type":746,"content":747},"paragraph",[748],{"text":749,"type":750},"In boxing and kickboxing, there are several different punches and punch combinations that you can throw. In order to keep things systemized, the majority of boxers and boxing coaches will use a number system to help with overall consistency. Each different type of punch is given a specific number. When first learning to box, it can be confusing, but FightCamp is here to help you every PUNCH of the way.","text",{"type":746,"content":752},[753,755,763,765],{"text":754,"type":750},"Today, FightCamp Trainer Aaron Swenson will go over the punch number system that you will use for all FightCamp boxing and kickboxing classes. The ",{"text":756,"type":750,"marks":757},"six (6) main boxing punches",[758],{"type":759,"attrs":760},"link",{"href":761,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/","_blank",{"text":764,"type":750}," are numbered 1 through 6. He will also give you some tips for how to properly execute each punch so you’ll be ready to go for your first boxing workout!",{"type":766},"hard_break",{"type":768,"attrs":769},"blok",{"id":770,"body":771},"32b5a38c-74a7-4e51-b1ac-db658436dd8f",[772],{"_uid":773,"link":774,"image":776,"title":778,"component":780},"i-63801173-2ea9-494b-9693-a85a2b000bf1",{"id":7,"url":775,"linktype":13,"fieldtype":14,"cached_url":775},"https://youtu.be/lZegxGXNNZk",{"id":777,"alt":778,"name":7,"focus":48,"title":778,"filename":779,"copyright":7,"fieldtype":50},4186983,"6 Basic Punches In Boxing l Numbers Explained","https://a.storyblok.com/f/115220/1244x700/d33d105ef7/6-basic-punches-in-boxing-numbers-explained.png","image_video_link",{"type":782,"attrs":783,"content":785},"heading",{"level":784},3,[786],{"text":787,"type":750},"Before You Begin…",{"type":789,"content":790},"bullet_list",[791,798,804],{"type":792,"content":793},"list_item",[794],{"type":746,"content":795},[796],{"text":797,"type":750},"Odd numbered punches are thrown with your lead hand",{"type":792,"content":799},[800],{"type":746,"content":801},[802],{"text":803,"type":750},"Even numbered punches are thrown with your rear hand",{"type":792,"content":805},[806],{"type":746,"content":807},[808,810],{"text":809,"type":750},"To figure out which hand is your lead and which is your rear, you need to first determine your proper ",{"text":811,"type":750,"marks":812},"boxing stance",[813],{"type":759,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/",{"type":782,"attrs":817,"content":819},{"level":818},2,[820,822],{"text":821,"type":750},"Boxing Punch Number System",{"type":766},{"type":768,"attrs":824},{"id":770,"body":825},[826],{"url":827,"_uid":829,"image":830,"component":833,"copyright_details":834},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"story","i-8277fa4d-941f-4df1-95d6-6cbb81bba66e",{"id":831,"alt":821,"name":7,"focus":48,"title":821,"filename":832,"copyright":7,"fieldtype":50},4187428,"https://a.storyblok.com/f/115220/1100x1100/9116a3eaf2/boxing_punch_number_system.png","content_image",[],{"type":836,"attrs":837,"content":839},"ordered_list",{"order":838},1,[840,850,860,870,880,890],{"type":792,"content":841},[842],{"type":746,"content":843},[844],{"text":845,"type":750,"marks":846},"Jab",[847],{"type":759,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab",{"type":792,"content":851},[852],{"type":746,"content":853},[854],{"text":855,"type":750,"marks":856},"Cross",[857],{"type":759,"attrs":858},{"href":859,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"type":792,"content":861},[862],{"type":746,"content":863},[864],{"text":865,"type":750,"marks":866},"Lead Hook",[867],{"type":759,"attrs":868},{"href":869,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch",{"type":792,"content":871},[872],{"type":746,"content":873},[874],{"text":875,"type":750,"marks":876},"Rear Hook",[877],{"type":759,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"type":792,"content":881},[882],{"type":746,"content":883},[884],{"text":885,"type":750,"marks":886},"Lead Uppercut",[887],{"type":759,"attrs":888},{"href":889,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch",{"type":792,"content":891},[892],{"type":746,"content":893},[894],{"text":895,"type":750,"marks":896},"Rear Uppercut",[897],{"type":759,"attrs":898},{"href":899,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://youtu.be/KcagWYVfvBg",{"type":746,"content":901},[902],{"text":903,"type":750},"Let's break it down to a few key things that you want to think about while throwing each punch.",{"type":782,"attrs":905,"content":906},{"level":784},[907,909],{"text":908,"type":750},"Jab | 1",{"type":766},{"type":768,"attrs":911},{"id":770,"body":912},[913],{"url":914,"_uid":915,"image":916,"component":833,"copyright_details":920},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-6a4a47fb-3976-4c09-864c-3d00f9b08d4b",{"id":917,"alt":918,"name":7,"focus":48,"title":918,"filename":919,"copyright":7,"fieldtype":50},4187433,"Boxing Jab Punch","https://a.storyblok.com/f/115220/1100x1100/6679da06bb/boxing_jab_punch.png",[],{"type":782,"attrs":922,"content":923},{"level":784},[924],{"text":925,"type":750},"Legs",{"type":789,"content":927},[928,934,948],{"type":792,"content":929},[930],{"type":746,"content":931},[932],{"text":933,"type":750},"Start on the ball of your rear foot with your weight on your rear leg",{"type":792,"content":935},[936,940],{"type":746,"content":937},[938],{"text":939,"type":750},"The amount of weight you can transfer from your rear to your lead leg determines the power of the jab",{"type":789,"content":941},[942],{"type":792,"content":943},[944],{"type":746,"content":945},[946],{"text":947,"type":750},"All of your punching power comes from your legs",{"type":792,"content":949},[950],{"type":746,"content":951},[952],{"text":953,"type":750},"As you throw the jab, push off your rear leg and transfer your weight forward",{"type":782,"attrs":955,"content":956},{"level":784},[957],{"text":958,"type":750},"Arms/Hands",{"type":789,"content":960},[961,967,973,979],{"type":792,"content":962},[963],{"type":746,"content":964},[965],{"text":966,"type":750},"Your elbow should remain tight to your body, perpendicular to the ground",{"type":792,"content":968},[969],{"type":746,"content":970},[971],{"text":972,"type":750},"As you throw the punch, “snap” it by turning over your wrist",{"type":792,"content":974},[975],{"type":746,"content":976},[977],{"text":978,"type":750},"Contact should be made with your top two big knuckles",{"type":792,"content":980},[981,985],{"type":746,"content":982},[983],{"text":984,"type":750},"As you retract the punch, pull your hand straight back towards your face, in a defensive guard",{"type":789,"content":986},[987,993],{"type":792,"content":988},[989],{"type":746,"content":990},[991],{"text":992,"type":750},"This is effectively known as “chambering” your punches",{"type":792,"content":994},[995],{"type":746,"content":996},[997],{"text":998,"type":750},"Bring your hands straight back with your elbows tucked into your body",{"type":782,"attrs":1000,"content":1001},{"level":784},[1002,1004],{"text":1003,"type":750},"Cross | 2",{"type":766},{"type":768,"attrs":1006},{"id":770,"body":1007},[1008],{"url":1009,"_uid":1010,"image":1011,"component":833,"copyright_details":1015},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-7f65595f-0b1c-4f53-b66a-349c75d03178",{"id":1012,"alt":1013,"name":7,"focus":48,"title":1013,"filename":1014,"copyright":7,"fieldtype":50},4187434,"Boxing Cross Punch","https://a.storyblok.com/f/115220/1100x1100/03cc519db5/boxing_cross_punch.png",[],{"type":782,"attrs":1017,"content":1018},{"level":784},[1019],{"text":925,"type":750},{"type":789,"content":1021},[1022,1027,1046],{"type":792,"content":1023},[1024],{"type":746,"content":1025},[1026],{"text":933,"type":750},{"type":792,"content":1028},[1029,1033],{"type":746,"content":1030},[1031],{"text":1032,"type":750},"The amount of weight you can transfer from your rear to your lead leg determines the power of the cross",{"type":789,"content":1034},[1035,1041],{"type":792,"content":1036},[1037],{"type":746,"content":1038},[1039],{"text":1040,"type":750},"Focus on pivoting your rear foot to help transfer your weight forward",{"type":792,"content":1042},[1043],{"type":746,"content":1044},[1045],{"text":947,"type":750},{"type":792,"content":1047},[1048],{"type":746,"content":1049},[1050],{"text":1051,"type":750},"As you throw the cross, push off your rear leg and transfer your weight forward",{"type":782,"attrs":1053,"content":1054},{"level":784},[1055],{"text":958,"type":750},{"type":789,"content":1057},[1058,1071,1084,1089],{"type":792,"content":1059},[1060,1063],{"type":746,"content":1061},[1062],{"text":966,"type":750},{"type":789,"content":1064},[1065],{"type":792,"content":1066},[1067],{"type":746,"content":1068},[1069],{"text":1070,"type":750},"The closer your elbow stays to the midline of your body during the punch, the more power your cross will have",{"type":792,"content":1072},[1073,1076],{"type":746,"content":1074},[1075],{"text":972,"type":750},{"type":789,"content":1077},[1078],{"type":792,"content":1079},[1080],{"type":746,"content":1081},[1082],{"text":1083,"type":750},"Your shoulders should rotate to help maximize punch power",{"type":792,"content":1085},[1086],{"type":746,"content":1087},[1088],{"text":978,"type":750},{"type":792,"content":1090},[1091,1095],{"type":746,"content":1092},[1093],{"text":1094,"type":750},"As you retract the punch, pull your hand straight back towards your face, in a defensive guard, chambering your punch",{"type":789,"content":1096},[1097],{"type":792,"content":1098},[1099],{"type":746,"content":1100},[1101],{"text":998,"type":750},{"type":782,"attrs":1103,"content":1104},{"level":784},[1105,1107],{"text":1106,"type":750},"Lead Hook | 3",{"type":766},{"type":768,"attrs":1109},{"id":770,"body":1110},[1111],{"url":1112,"_uid":1113,"image":1114,"component":833,"copyright_details":1118},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-3cecaa9f-cabd-4a8d-ad53-54fdbd30024e",{"id":1115,"alt":1116,"name":7,"focus":48,"title":1116,"filename":1117,"copyright":7,"fieldtype":50},4187439,"Boxing Lead Hook Punch","https://a.storyblok.com/f/115220/1100x1100/e52d19770c/boxing-lead-hook-punch.png",[],{"type":782,"attrs":1120,"content":1121},{"level":784},[1122],{"text":925,"type":750},{"type":789,"content":1124},[1125,1131],{"type":792,"content":1126},[1127],{"type":746,"content":1128},[1129],{"text":1130,"type":750},"Start with approximately 70% of your weight on your lead foot",{"type":792,"content":1132},[1133,1137],{"type":746,"content":1134},[1135],{"text":1136,"type":750},"As your throw the punch and follow through, shift your weight backward to your rear foot",{"type":789,"content":1138},[1139,1145,1151],{"type":792,"content":1140},[1141],{"type":746,"content":1142},[1143],{"text":1144,"type":750},"Focus on pivoting your lead foot to help maximize the weight transfer backward",{"type":792,"content":1146},[1147],{"type":746,"content":1148},[1149],{"text":1150,"type":750},"All of your punching power comes from your legs and torso rotation",{"type":792,"content":1152},[1153],{"type":746,"content":1154},[1155],{"text":1156,"type":750},"Weight transfer = power",{"type":746,"content":1158},[1159],{"text":1160,"type":750},"Key tip: If you were to pause your punch mid-throw, can you lift your lead leg off ground?",{"type":789,"content":1162},[1163],{"type":792,"content":1164},[1165],{"type":746,"content":1166},[1167],{"text":1168,"type":750},"If not, focus on proper weight transfer to maximize power",{"type":782,"attrs":1170,"content":1171},{"level":784},[1172],{"text":958,"type":750},{"type":789,"content":1174},[1175,1195],{"type":792,"content":1176},[1177,1181],{"type":746,"content":1178},[1179],{"text":1180,"type":750},"From your guard, start executing the punch by bringing your lead hand about one foot outside of the midline and your target (towards your lead side)",{"type":789,"content":1182},[1183,1189],{"type":792,"content":1184},[1185],{"type":746,"content":1186},[1187],{"text":1188,"type":750},"Your hand should still be semi-perpendicular to the ground",{"type":792,"content":1190},[1191],{"type":746,"content":1192},[1193],{"text":1194,"type":750},"From here, “pop” your elbow upward so it is parallel to the ground",{"type":792,"content":1196},[1197],{"type":746,"content":1198},[1199],{"text":1200,"type":750},"Shift your weight backward and rotate your upper torso to follow through on the punch",{"type":746,"content":1202},[1203],{"text":1204,"type":750},"Key coaching cue: Think of punching “around” your opponent during the hook",{"type":789,"content":1206},[1207,1213],{"type":792,"content":1208},[1209],{"type":746,"content":1210},[1211],{"text":1212,"type":750},"Give yourself about one foot of space, performing a “semi-circle” while executing the punch",{"type":792,"content":1214},[1215,1219],{"type":746,"content":1216},[1217],{"text":1218,"type":750},"The punch finishes at the midline of your body with your top two knuckles making contact",{"type":789,"content":1220},[1221],{"type":792,"content":1222},[1223],{"type":746,"content":1224},[1225],{"text":1226,"type":750},"Both palms down and thumbs up are okay for punching contact",{"type":782,"attrs":1228,"content":1229},{"level":784},[1230,1232],{"text":1231,"type":750},"Rear Hook | 4",{"type":766},{"type":768,"attrs":1234},{"id":770,"body":1235},[1236],{"url":1237,"_uid":1238,"image":1239,"component":833,"copyright_details":1243},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-700faa97-a21e-461f-b637-e8f4f5657013",{"id":1240,"alt":1241,"name":7,"focus":48,"title":1241,"filename":1242,"copyright":7,"fieldtype":50},4187445,"Boxing Rear Hook Punch","https://a.storyblok.com/f/115220/1100x1100/15f6de286f/boxing-rear-hook-punch.png",[],{"type":782,"attrs":1245,"content":1246},{"level":784},[1247],{"text":925,"type":750},{"type":789,"content":1249},[1250,1256],{"type":792,"content":1251},[1252],{"type":746,"content":1253},[1254],{"text":1255,"type":750},"Start with approximately 70% of your weight on the ball of your rear foot",{"type":792,"content":1257},[1258,1262],{"type":746,"content":1259},[1260],{"text":1261,"type":750},"As you throw your punch, follow through and shift your weight forward to your lead foot",{"type":789,"content":1263},[1264,1270,1275],{"type":792,"content":1265},[1266],{"type":746,"content":1267},[1268],{"text":1269,"type":750},"Focus on pivoting your rear foot to help maximize the weight transfer forward",{"type":792,"content":1271},[1272],{"type":746,"content":1273},[1274],{"text":1150,"type":750},{"type":792,"content":1276},[1277],{"type":746,"content":1278},[1279],{"text":1156,"type":750},{"type":782,"attrs":1281,"content":1282},{"level":784},[1283],{"text":958,"type":750},{"type":789,"content":1285},[1286,1304,1310],{"type":792,"content":1287},[1288,1292],{"type":746,"content":1289},[1290],{"text":1291,"type":750},"From your guard, start executing the punch by bringing your rear hand about one foot outside of the midline and your target (towards your rear side)",{"type":789,"content":1293},[1294,1299],{"type":792,"content":1295},[1296],{"type":746,"content":1297},[1298],{"text":1188,"type":750},{"type":792,"content":1300},[1301],{"type":746,"content":1302},[1303],{"text":1194,"type":750},{"type":792,"content":1305},[1306],{"type":746,"content":1307},[1308],{"text":1309,"type":750},"Shift your weight forward and rotate your upper torso to follow through on the punch",{"type":792,"content":1311},[1312],{"type":746,"content":1313},[1314],{"text":1315,"type":750},"Once your punch has landed, “chamber” your hand back into your guard",{"type":782,"attrs":1317,"content":1318},{"level":784},[1319,1321],{"text":1320,"type":750},"Lead Uppercut | 5",{"type":766},{"type":768,"attrs":1323},{"id":770,"body":1324},[1325],{"url":1326,"_uid":1327,"image":1328,"component":833,"copyright_details":1332},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-31339c54-2aa3-4f2f-9021-46dcae478d89",{"id":1329,"alt":1330,"name":7,"focus":48,"title":1330,"filename":1331,"copyright":7,"fieldtype":50},4187449,"Boxing Lead Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/cdfa421c40/boxing-lead_uppercut-punch.png",[],{"type":782,"attrs":1334,"content":1335},{"level":784},[1336],{"text":925,"type":750},{"type":789,"content":1338},[1339,1353,1359],{"type":792,"content":1340},[1341,1345],{"type":746,"content":1342},[1343],{"text":1344,"type":750},"Start the punch sequence by bending your knees and dropping your center of gravity",{"type":789,"content":1346},[1347],{"type":792,"content":1348},[1349],{"type":746,"content":1350},[1351],{"text":1352,"type":750},"The majority of your weight should be on your lead leg",{"type":792,"content":1354},[1355],{"type":746,"content":1356},[1357],{"text":1358,"type":750},"As you execute the punch, explode upwards",{"type":792,"content":1360},[1361],{"type":746,"content":1362},[1363],{"text":1364,"type":750},"Your power is generated from the quadricep of your lead leg",{"type":782,"attrs":1366,"content":1367},{"level":784},[1368],{"text":958,"type":750},{"type":789,"content":1370},[1371,1377,1383,1403,1409],{"type":792,"content":1372},[1373],{"type":746,"content":1374},[1375],{"text":1376,"type":750},"Your hands start in your boxing guard",{"type":792,"content":1378},[1379],{"type":746,"content":1380},[1381],{"text":1382,"type":750},"As you start to throw your punch, drop your lead hand about one foot to waistline height",{"type":792,"content":1384},[1385,1389],{"type":746,"content":1386},[1387],{"text":1388,"type":750},"As you explode upwards, land your punch with your arm perpendicular to the floor",{"type":789,"content":1390},[1391,1397],{"type":792,"content":1392},[1393],{"type":746,"content":1394},[1395],{"text":1396,"type":750},"Your palm should be making contact facing yourself",{"type":792,"content":1398},[1399],{"type":746,"content":1400},[1401],{"text":1402,"type":750},"As soon as your punch lands, your hands return back to your guard",{"type":792,"content":1404},[1405],{"type":746,"content":1406},[1407],{"text":1408,"type":750},"Focus on exploding upwards and rotating your shoulder to generate power for your lead uppercut",{"type":792,"content":1410},[1411],{"type":746,"content":1412},[1413],{"text":1414,"type":750},"Your punch should land square on your target at the midline of your body",{"type":782,"attrs":1416,"content":1417},{"level":784},[1418,1420],{"text":1419,"type":750},"Rear Uppercut | 6",{"type":766},{"type":768,"attrs":1422},{"id":770,"body":1423},[1424],{"url":1425,"_uid":1426,"image":1427,"component":833,"copyright_details":1431},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-27724922-bb66-4f88-9798-a6a80361b75d",{"id":1428,"alt":1429,"name":7,"focus":48,"title":1429,"filename":1430,"copyright":7,"fieldtype":50},4187452,"Boxing Rear Uppercut Punch","https://a.storyblok.com/f/115220/1100x1100/5446d582a3/boxing-rear-uppercut-punch.png",[],{"type":782,"attrs":1433,"content":1434},{"level":784},[1435],{"text":925,"type":750},{"type":789,"content":1437},[1438,1443,1449,1455],{"type":792,"content":1439},[1440],{"type":746,"content":1441},[1442],{"text":1344,"type":750},{"type":792,"content":1444},[1445],{"type":746,"content":1446},[1447],{"text":1448,"type":750},"The majority of your weight should be on your rear leg",{"type":792,"content":1450},[1451],{"type":746,"content":1452},[1453],{"text":1454,"type":750},"As you the execute punch and explode upwards",{"type":792,"content":1456},[1457,1461],{"type":746,"content":1458},[1459],{"text":1460,"type":750},"Your power is generated from the quadricep of your rear leg",{"type":789,"content":1462},[1463],{"type":792,"content":1464},[1465],{"type":746,"content":1466},[1467],{"text":1468,"type":750},"Make sure to pivot your rear leg as you throw your punch to maximize the upward momentum for better power",{"type":782,"attrs":1470,"content":1471},{"level":784},[1472],{"text":958,"type":750},{"type":789,"content":1474},[1475,1480,1486,1504,1510],{"type":792,"content":1476},[1477],{"type":746,"content":1478},[1479],{"text":1376,"type":750},{"type":792,"content":1481},[1482],{"type":746,"content":1483},[1484],{"text":1485,"type":750},"As you start to throw your punch, drop your rear hand about one foot to waistline height",{"type":792,"content":1487},[1488,1491],{"type":746,"content":1489},[1490],{"text":1388,"type":750},{"type":789,"content":1492},[1493,1499],{"type":792,"content":1494},[1495],{"type":746,"content":1496},[1497],{"text":1498,"type":750},"Your palm should be making contact facing you",{"type":792,"content":1500},[1501],{"type":746,"content":1502},[1503],{"text":1402,"type":750},{"type":792,"content":1505},[1506],{"type":746,"content":1507},[1508],{"text":1509,"type":750},"Focus on exploding upwards and rotating your shoulder to generate power for your rear uppercut",{"type":792,"content":1511},[1512],{"type":746,"content":1513},[1514],{"text":1414,"type":750},{"type":782,"attrs":1516,"content":1517},{"level":818},[1518],{"text":1519,"type":750},"Practice Makes Perfect",{"type":746,"content":1521},[1522,1524,1530],{"text":1523,"type":750},"That right there is the basic boxing punch number system. The more you practice, the more second nature it will become. That way, when you check out our on-demand classes and the instructors are calling out numbers, you’ll be all set to follow their lead on the ",{"text":1525,"type":750,"marks":1526},"heavy bag or while shadowboxing",[1527],{"type":759,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":1531,"type":750},"!",{"type":746,"content":1533},[1534,1536,1542],{"text":1535,"type":750},"If you like this step-by-step instruction, download the FREE ",{"text":1537,"type":750,"marks":1538},"FightCamp App",[1539],{"type":759,"attrs":1540},{"href":1541,"uuid":48,"anchor":48,"target":762,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1543,"type":750}," and try the Level 1 Kickboxing Path, where Trainer Aaron Swenson walks you through technique, tutorial, and workouts to start your kickboxing journey with proper form and foundational skills.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1545,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1550,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1546,"component":118,"meta_info":1547,"meta_title":7,"block_image":1548,"cover_image":1549,"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},[],[],"2022-05-16 00:00","article",{"_uid":1555,"title":657,"plugin":43,"description":1556},"a2f2a60e-ecc9-4b75-85a1-a165aa1d2a74","FightCamp's Aaron Swenson breaks down the boxing & kickboxing punch number system. With added tips for each punch, you’ll be throwing a 1-2 combo like a pro.",{"id":1558,"alt":1559,"name":7,"focus":48,"title":1559,"filename":1560,"copyright":7,"fieldtype":50},4187024,"Boxing Punch Numbers 1-6 Explained","https://a.storyblok.com/f/115220/2400x990/32ed3a0f55/boxing-punch-numbers-1-6-explained.png",[],"the-punch-number-system-1-6-explained","blogs/the-punch-number-system-1-6-explained",-4050,[1566],"featured",60887917,"8c0bdb6d-bd60-494a-9a88-49c9b8e7407d","2022-05-17T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1573],[1574,1763,1940,2136,2312,2549],{"name":1575,"created_at":1576,"published_at":1577,"updated_at":1578,"id":1579,"uuid":1580,"content":1581,"slug":1756,"full_slug":1757,"sort_by_date":48,"position":1758,"tag_list":1759,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":1760,"first_published_at":1761,"release_id":48,"lang":60,"path":1570,"alternates":1762,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1582,"faqs":1583,"title":1600,"topic":1601,"author":1616,"content":1617,"category":1740,"schedule":1748,"component":1553,"meta_info":1749,"cover_image":1752,"description":1751,"contributors":1755},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1584,1588,1592,1596],{"_uid":1585,"answer":1586,"question":1587,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1589,"answer":1590,"question":1591,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1593,"answer":1594,"question":1595,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1597,"answer":1598,"question":1599,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1602,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1614,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1615,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1603,"component":39,"meta_info":1611,"block_image":1612,"cover_image":1613,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1604,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1609,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1610,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1605,"component":118,"meta_info":1606,"meta_title":7,"block_image":1607,"cover_image":1608,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":743,"content":1618},[1619,1632,1637,1642,1654,1657,1662,1673,1676,1681,1692,1696,1700,1705,1718,1723,1736],{"type":746,"content":1620},[1621,1623,1630],{"text":1622,"type":750},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1624,"type":750,"marks":1625},"shadowboxing",[1626],{"type":759,"attrs":1627},{"href":1628,"uuid":48,"anchor":48,"custom":1629,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1631,"type":750}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":782,"attrs":1633,"content":1634},{"level":818},[1635],{"text":1636,"type":750},"Why You Should Practice Shadowboxing With Hand Weights",{"type":782,"attrs":1638,"content":1639},{"level":784},[1640],{"text":1641,"type":750},"1. Speed",{"type":768,"attrs":1643},{"id":1644,"body":1645},"58589914-3cf9-454d-8369-7218c807f59a",[1646],{"url":1647,"_uid":1648,"image":1649,"component":833,"copyright_details":1653},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1650,"alt":1651,"name":7,"focus":48,"title":1651,"filename":1652,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":746,"content":1655},[1656],{"text":1590,"type":750},{"type":782,"attrs":1658,"content":1659},{"level":784},[1660],{"text":1661,"type":750},"2. Arm Endurance",{"type":768,"attrs":1663},{"id":1644,"body":1664},[1665],{"url":1666,"_uid":1667,"image":1668,"component":833,"copyright_details":1672},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1669,"alt":1670,"name":7,"focus":48,"title":1670,"filename":1671,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":746,"content":1674},[1675],{"text":1594,"type":750},{"type":782,"attrs":1677,"content":1678},{"level":784},[1679],{"text":1680,"type":750},"3. Cardiovascular Conditioning",{"type":768,"attrs":1682},{"id":1644,"body":1683},[1684],{"url":1685,"_uid":1686,"image":1687,"component":833,"copyright_details":1691},{"id":7,"url":7,"linktype":828,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1688,"alt":1689,"name":7,"focus":48,"title":1689,"filename":1690,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":746,"content":1693},[1694],{"text":1695,"type":750},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":746,"content":1697},[1698],{"text":1699,"type":750},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":782,"attrs":1701,"content":1702},{"level":818},[1703],{"text":1704,"type":750},"Amp Up Your Training",{"type":746,"content":1706},[1707,1709,1716],{"text":1708,"type":750},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1710,"type":750,"marks":1711},"FightCamp Facebook Community",[1712],{"type":759,"attrs":1713},{"href":1714,"uuid":48,"anchor":48,"custom":1715,"target":762,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1717,"type":750}," and let me know.",{"type":782,"attrs":1719,"content":1720},{"level":818},[1721],{"text":1722,"type":750},"Train Like a Fighter",{"type":746,"content":1724},[1725,1727,1734],{"text":1726,"type":750},"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":1728,"type":750,"marks":1729},"FightCamp",[1730],{"type":759,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":762,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1735,"type":750}," 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":746,"content":1737},[1738],{"text":1739,"type":750},"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":1741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1742,"component":118,"meta_info":1743,"meta_title":7,"block_image":1744,"cover_image":1745,"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},[],[],"2023-01-16 00:00",{"_uid":1750,"title":1600,"plugin":43,"description":1751},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1753,"alt":1575,"name":7,"focus":48,"title":1575,"filename":1754,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1566],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1764,"created_at":1765,"published_at":1766,"updated_at":1767,"id":1768,"uuid":1769,"content":1770,"slug":1934,"full_slug":1935,"sort_by_date":48,"position":1936,"tag_list":1937,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":1938,"first_published_at":1766,"release_id":48,"lang":60,"path":1570,"alternates":1939,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1771,"faqs":1772,"title":1764,"topic":1789,"author":1804,"content":1805,"category":1915,"schedule":1923,"component":1553,"meta_info":1924,"cover_image":1928,"description":1932,"contributors":1933},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1773,1777,1781,1785],{"_uid":1774,"answer":1775,"question":1776,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1778,"answer":1779,"question":1780,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1782,"answer":1783,"question":1784,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1786,"answer":1787,"question":1788,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1790,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1802,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1803,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1791,"component":39,"meta_info":1799,"block_image":1800,"cover_image":1801,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1792,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1797,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1798,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1793,"component":118,"meta_info":1794,"meta_title":7,"block_image":1795,"cover_image":1796,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":1806},[1807,1811,1816,1836,1841,1845,1850,1853,1858,1870,1875,1888,1893,1897,1901,1911],{"type":746,"content":1808},[1809],{"text":1810,"type":750},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":782,"attrs":1812,"content":1813},{"level":818},[1814],{"text":1815,"type":750},"Practice, Practice, Practice",{"type":746,"content":1817},[1818,1820,1825,1827,1834],{"text":1819,"type":750},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1821,"type":750,"marks":1822},"always",[1823],{"type":1824},"italic",{"text":1826,"type":750}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1828,"type":750,"marks":1829},"mirror",[1830],{"type":759,"attrs":1831},{"href":1832,"uuid":48,"anchor":48,"custom":1833,"target":762,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1835,"type":750}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":782,"attrs":1837,"content":1838},{"level":784},[1839],{"text":1840,"type":750},"Shoulder Touch Drill",{"type":746,"content":1842},[1843],{"text":1844,"type":750},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":782,"attrs":1846,"content":1847},{"level":784},[1848],{"text":1849,"type":750},"Cobra Bag",{"type":746,"content":1851},[1852],{"text":1779,"type":750},{"type":782,"attrs":1854,"content":1855},{"level":784},[1856],{"text":1857,"type":750},"Sparring",{"type":746,"content":1859},[1860,1862,1868],{"text":1861,"type":750},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1857,"type":750,"marks":1863},[1864],{"type":759,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"custom":1867,"target":762,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1869,"type":750}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":782,"attrs":1871,"content":1872},{"level":784},[1873],{"text":1874,"type":750},"“Free flow” mitt work",{"type":746,"content":1876},[1877,1879,1886],{"text":1878,"type":750},"Free flow ",{"text":1880,"type":750,"marks":1881},"mitt work",[1882],{"type":759,"attrs":1883},{"href":1884,"uuid":48,"anchor":48,"custom":1885,"target":762,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1887,"type":750}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":782,"attrs":1889,"content":1890},{"level":784},[1891],{"text":1892,"type":750},"Think Fast",{"type":746,"content":1894},[1895],{"text":1896,"type":750},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":782,"attrs":1898,"content":1899},{"level":818},[1900],{"text":1722,"type":750},{"type":746,"content":1902},[1903,1904,1909],{"text":1726,"type":750},{"text":1728,"type":750,"marks":1905},[1906],{"type":759,"attrs":1907},{"href":1732,"uuid":48,"anchor":48,"custom":1908,"target":762,"linktype":13},{},{"text":1910,"type":750}," 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":746,"content":1912},[1913],{"text":1914,"type":750},"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":1916,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1921,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1922,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1917,"component":118,"meta_info":1918,"meta_title":7,"block_image":1919,"cover_image":1920,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1925,"title":1926,"plugin":43,"description":1927},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1929,"alt":1930,"name":7,"focus":7,"title":1930,"filename":1931,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1566],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1941,"created_at":1942,"published_at":1943,"updated_at":1944,"id":1945,"uuid":1946,"content":1947,"slug":2130,"full_slug":2131,"sort_by_date":48,"position":2132,"tag_list":2133,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2134,"first_published_at":1943,"release_id":48,"lang":60,"path":1570,"alternates":2135,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1948,"faqs":1949,"title":1941,"topic":1954,"author":1804,"content":1969,"category":2111,"schedule":2119,"component":1553,"meta_info":2120,"cover_image":2124,"description":2128,"contributors":2129},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1950],{"_uid":1951,"answer":1952,"question":1953,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1955,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1967,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1956,"component":39,"meta_info":1964,"block_image":1965,"cover_image":1966,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1957,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1962,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1963,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1958,"component":118,"meta_info":1959,"meta_title":7,"block_image":1960,"cover_image":1961,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":1970},[1971,1975,1980,1985,2010,2015,2038,2043,2057,2062,2076,2081,2085,2090,2094,2098,2108],{"type":746,"content":1972},[1973],{"text":1974,"type":750},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":782,"attrs":1976,"content":1977},{"level":818},[1978],{"text":1979,"type":750},"5 Ways to Shake Up Your Cardio",{"type":782,"attrs":1981,"content":1982},{"level":784},[1983],{"text":1984,"type":750},"Swimming",{"type":746,"content":1986},[1987,1989,1998,2000,2008],{"text":1988,"type":750},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1990,"type":750,"marks":1991},"Flo Master’s",[1992,1996],{"type":759,"attrs":1993},{"href":1994,"uuid":48,"anchor":48,"custom":1995,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1997},"underline",{"text":1999,"type":750}," favorite forms of ",{"text":2001,"type":750,"marks":2002},"active recovery",[2003,2007],{"type":759,"attrs":2004},{"href":2005,"uuid":48,"anchor":48,"custom":2006,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1997},{"text":2009,"type":750}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":782,"attrs":2011,"content":2012},{"level":784},[2013],{"text":2014,"type":750},"Tabata Bag Drills",{"type":746,"content":2016},[2017,2019,2027,2029,2036],{"text":2018,"type":750},"One great way to get your anaerobic endurance up is with ",{"text":2020,"type":750,"marks":2021},"Tabata",[2022,2026],{"type":759,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1997},{"text":2028,"type":750}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1537,"type":750,"marks":2030},[2031,2035],{"type":759,"attrs":2032},{"href":2033,"uuid":48,"anchor":48,"custom":2034,"target":762,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1997},{"text":2037,"type":750}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":782,"attrs":2039,"content":2040},{"level":784},[2041],{"text":2042,"type":750},"Footwork Heavy Sports",{"type":746,"content":2044},[2045,2047,2055],{"text":2046,"type":750},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2048,"type":750,"marks":2049},"dancing",[2050,2054],{"type":759,"attrs":2051},{"href":2052,"uuid":48,"anchor":48,"custom":2053,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1997},{"text":2056,"type":750}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":782,"attrs":2058,"content":2059},{"level":784},[2060],{"text":2061,"type":750},"Hiking",{"type":746,"content":2063},[2064,2066,2074],{"text":2065,"type":750},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2067,"type":750,"marks":2068},"healthy snacks",[2069,2073],{"type":759,"attrs":2070},{"href":2071,"uuid":48,"anchor":48,"custom":2072,"target":762,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1997},{"text":2075,"type":750},"! ",{"type":782,"attrs":2077,"content":2078},{"level":784},[2079],{"text":2080,"type":750},"Shadowboxing Punchouts",{"type":746,"content":2082},[2083],{"text":2084,"type":750},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":782,"attrs":2086,"content":2087},{"level":818},[2088],{"text":2089,"type":750},"Shaking Up Your Cardio",{"type":746,"content":2091},[2092],{"text":2093,"type":750},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":782,"attrs":2095,"content":2096},{"level":818},[2097],{"text":1722,"type":750},{"type":746,"content":2099},[2100,2101,2107],{"text":1726,"type":750},{"text":1728,"type":750,"marks":2102},[2103,2106],{"type":759,"attrs":2104},{"href":1732,"uuid":48,"anchor":48,"custom":2105,"target":762,"linktype":13},{},{"type":1997},{"text":1910,"type":750},{"type":746,"content":2109},[2110],{"text":1914,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2121,"title":2122,"plugin":43,"description":2123},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2125,"alt":2126,"name":7,"focus":7,"title":2126,"filename":2127,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1566],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2137,"created_at":2138,"published_at":2139,"updated_at":2140,"id":2141,"uuid":2142,"content":2143,"slug":2306,"full_slug":2307,"sort_by_date":48,"position":2308,"tag_list":2309,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2310,"first_published_at":2139,"release_id":48,"lang":60,"path":1570,"alternates":2311,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2144,"faqs":2145,"title":2137,"topic":2162,"author":1804,"content":2177,"category":2287,"schedule":2295,"component":1553,"meta_info":2296,"cover_image":2300,"description":2304,"contributors":2305},"52144e3e-d0cf-4037-a459-fad9641f4053",[2146,2150,2154,2158],{"_uid":2147,"answer":2148,"question":2149,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2151,"answer":2152,"question":2153,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2155,"answer":2156,"question":2157,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2159,"answer":2160,"question":2161,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2163,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2175,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2164,"component":39,"meta_info":2172,"block_image":2173,"cover_image":2174,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2165,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2170,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2171,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2166,"component":118,"meta_info":2167,"meta_title":7,"block_image":2168,"cover_image":2169,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2178},[2179,2183,2188,2193,2206,2210,2215,2219,2224,2235,2240,2253,2258,2271,2275,2284],{"type":746,"content":2180},[2181],{"text":2182,"type":750},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":782,"attrs":2184,"content":2185},{"level":818},[2186],{"text":2187,"type":750},"4 Ways To Tire Out Your Opponent",{"type":782,"attrs":2189,"content":2190},{"level":784},[2191],{"text":2192,"type":750},"A Consistent Body Attack",{"type":746,"content":2194},[2195,2197,2204],{"text":2196,"type":750},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2198,"type":750,"marks":2199},"opponent’s body",[2200],{"type":759,"attrs":2201},{"href":2202,"uuid":48,"anchor":48,"custom":2203,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2205,"type":750},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":746,"content":2207},[2208],{"text":2209,"type":750},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":782,"attrs":2211,"content":2212},{"level":784},[2213],{"text":2214,"type":750},"Constant Pressure",{"type":746,"content":2216},[2217],{"text":2218,"type":750},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":782,"attrs":2220,"content":2221},{"level":784},[2222],{"text":2223,"type":750},"Cut Off the Ring ",{"type":746,"content":2225},[2226,2233],{"text":2227,"type":750,"marks":2228},"Cutting off the space",[2229],{"type":759,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2234,"type":750}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":782,"attrs":2236,"content":2237},{"level":784},[2238],{"text":2239,"type":750},"Attack the Arms",{"type":746,"content":2241},[2242,2244,2251],{"text":2243,"type":750},"This is a favorite trick of ",{"text":2245,"type":750,"marks":2246},"Canelo Alvarez",[2247],{"type":759,"attrs":2248},{"href":2249,"uuid":48,"anchor":48,"custom":2250,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2252,"type":750}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":782,"attrs":2254,"content":2255},{"level":818},[2256],{"text":2257,"type":750},"Sapping Their Strength",{"type":746,"content":2259},[2260,2262,2269],{"text":2261,"type":750},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2263,"type":750,"marks":2264},"Mike Tyson",[2265],{"type":759,"attrs":2266},{"href":2267,"uuid":48,"anchor":48,"custom":2268,"target":762,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2270,"type":750}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":782,"attrs":2272,"content":2273},{"level":818},[2274],{"text":1722,"type":750},{"type":746,"content":2276},[2277,2278,2283],{"text":1726,"type":750},{"text":1728,"type":750,"marks":2279},[2280],{"type":759,"attrs":2281},{"href":1732,"uuid":48,"anchor":48,"custom":2282,"target":762,"linktype":13},{},{"text":1735,"type":750},{"type":746,"content":2285},[2286],{"text":1914,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2288,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2293,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2294,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2289,"component":118,"meta_info":2290,"meta_title":7,"block_image":2291,"cover_image":2292,"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},[],[],"2022-12-13 00:00",{"_uid":2297,"title":2298,"plugin":43,"description":2299},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2301,"alt":2302,"name":7,"focus":48,"title":2302,"filename":2303,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1566],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2313,"created_at":2314,"published_at":2315,"updated_at":2316,"id":2317,"uuid":2318,"content":2319,"slug":2542,"full_slug":2543,"sort_by_date":48,"position":2544,"tag_list":2545,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2546,"first_published_at":2547,"release_id":48,"lang":60,"path":1570,"alternates":2548,"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":2320,"faqs":2321,"title":2313,"topic":2334,"author":2349,"content":2350,"category":2523,"schedule":2531,"component":1553,"meta_info":2532,"cover_image":2536,"description":2540,"contributors":2541},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2322,2326,2330],{"_uid":2323,"answer":2324,"question":2325,"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":2327,"answer":2328,"question":2329,"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":2331,"answer":2332,"question":2333,"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":2335,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2347,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2348,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2336,"component":39,"meta_info":2344,"block_image":2345,"cover_image":2346,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2337,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2342,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2343,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2338,"component":118,"meta_info":2339,"meta_title":7,"block_image":2340,"cover_image":2341,"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":743,"content":2351},[2352,2356,2360,2364,2368,2382,2428,2440,2445,2468,2502,2506,2510,2520],{"type":782,"attrs":2353,"content":2354},{"level":818},[2355],{"text":2325,"type":750},{"type":746,"content":2357},[2358],{"text":2359,"type":750},"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":746,"content":2361},[2362],{"text":2363,"type":750},"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":782,"attrs":2365,"content":2366},{"level":818},[2367],{"text":2329,"type":750},{"type":746,"content":2369},[2370,2372,2380],{"text":2371,"type":750},"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":2373,"type":750,"marks":2374},"National Academy of Sports Medicine",[2375,2379],{"type":759,"attrs":2376},{"href":2377,"uuid":48,"anchor":48,"custom":2378,"target":762,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1997},{"text":2381,"type":750}," has a few exercise-related symptoms of overtraining:",{"type":836,"attrs":2383,"content":2385},{"order":2384},{"order":838},[2386,2392,2398,2404,2410,2416,2422],{"type":792,"content":2387},[2388],{"type":746,"content":2389},[2390],{"text":2391,"type":750},"A plateau or decline in workout performance or progress",{"type":792,"content":2393},[2394],{"type":746,"content":2395},[2396],{"text":2397,"type":750},"A perception of increased exertion during “normal” or “easy” workouts",{"type":792,"content":2399},[2400],{"type":746,"content":2401},[2402],{"text":2403,"type":750},"Excessive sweating or overheating",{"type":792,"content":2405},[2406],{"type":746,"content":2407},[2408],{"text":2409,"type":750},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":792,"content":2411},[2412],{"type":746,"content":2413},[2414],{"text":2415,"type":750},"A lack of feeling “refreshed” after regular rest and recovery",{"type":792,"content":2417},[2418],{"type":746,"content":2419},[2420],{"text":2421,"type":750},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":792,"content":2423},[2424],{"type":746,"content":2425},[2426],{"text":2427,"type":750},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":746,"content":2429},[2430,2432,2438],{"text":2431,"type":750},"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":1537,"type":750,"marks":2433},[2434,2437],{"type":759,"attrs":2435},{"href":2033,"uuid":48,"anchor":48,"custom":2436,"target":762,"linktype":13},{},{"type":1997},{"text":2439,"type":750}," 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":782,"attrs":2441,"content":2442},{"level":818},[2443],{"text":2444,"type":750},"A Day of Rest",{"type":746,"content":2446},[2447,2449,2457,2459,2466],{"text":2448,"type":750},"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":2450,"type":750,"marks":2451},"Aaron",[2452,2456],{"type":759,"attrs":2453},{"href":2454,"uuid":48,"anchor":48,"custom":2455,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1997},{"text":2458,"type":750}," and ",{"text":2460,"type":750,"marks":2461},"Flo",[2462,2465],{"type":759,"attrs":2463},{"href":1994,"uuid":48,"anchor":48,"custom":2464,"target":762,"linktype":13},{},{"type":1997},{"text":2467,"type":750},"), 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":746,"content":2469},[2470,2472,2480,2482,2490,2492,2500],{"text":2471,"type":750},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2473,"type":750,"marks":2474},"researchers",[2475,2479],{"type":759,"attrs":2476},{"href":2477,"uuid":48,"anchor":48,"custom":2478,"target":762,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1997},{"text":2481,"type":750}," 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":2483,"type":750,"marks":2484},"FightCamp Trainers",[2485,2489],{"type":759,"attrs":2486},{"href":2487,"uuid":48,"anchor":48,"custom":2488,"target":762,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1997},{"text":2491,"type":750}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2493,"type":750,"marks":2494},"neurological connections",[2495,2499],{"type":759,"attrs":2496},{"href":2497,"uuid":48,"anchor":48,"custom":2498,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1997},{"text":2501,"type":750},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":746,"content":2503},[2504],{"text":2505,"type":750},"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":782,"attrs":2507,"content":2508},{"level":818},[2509],{"text":1722,"type":750},{"type":746,"content":2511},[2512,2513,2519],{"text":1726,"type":750},{"text":1728,"type":750,"marks":2514},[2515,2518],{"type":759,"attrs":2516},{"href":1732,"uuid":48,"anchor":48,"custom":2517,"target":762,"linktype":13},{},{"type":1997},{"text":1910,"type":750},{"type":746,"content":2521},[2522],{"text":1914,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2525,"component":118,"meta_info":2526,"meta_title":7,"block_image":2527,"cover_image":2528,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2533,"title":2534,"plugin":43,"description":2535},"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":2537,"alt":2538,"name":7,"focus":7,"title":2538,"filename":2539,"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,[1566],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2550,"created_at":2551,"published_at":2552,"updated_at":2553,"id":2554,"uuid":2555,"content":2556,"slug":2718,"full_slug":2719,"sort_by_date":48,"position":2720,"tag_list":2721,"is_startpage":9,"parent_id":1567,"meta_data":48,"group_id":2722,"first_published_at":2552,"release_id":48,"lang":60,"path":1570,"alternates":2723,"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":2557,"faqs":2558,"title":2550,"topic":2567,"author":1804,"content":2582,"category":2699,"schedule":2707,"component":1553,"meta_info":2708,"cover_image":2712,"description":2716,"contributors":2717},"c6387572-343f-40bf-8172-852035367c90",[2559,2563],{"_uid":2560,"answer":2561,"question":2562,"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":2564,"answer":2565,"question":2566,"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":2568,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2580,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2569,"component":39,"meta_info":2577,"block_image":2578,"cover_image":2579,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2570,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2571,"component":118,"meta_info":2572,"meta_title":7,"block_image":2573,"cover_image":2574,"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":743,"content":2583},[2584,2589,2592,2597,2602,2606,2611,2615,2620,2633,2638,2650,2655,2659,2664,2674,2679,2683,2687,2696],{"type":782,"attrs":2585,"content":2586},{"level":818},[2587],{"text":2588,"type":750},"Boxing Gym Culture",{"type":746,"content":2590},[2591],{"text":2565,"type":750},{"type":782,"attrs":2593,"content":2594},{"level":818},[2595],{"text":2596,"type":750},"What Are the Basic Boxing Gym Rules? ",{"type":782,"attrs":2598,"content":2599},{"level":784},[2600],{"text":2601,"type":750},"Yes Coach, No Coach",{"type":746,"content":2603},[2604],{"text":2605,"type":750},"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":782,"attrs":2607,"content":2608},{"level":784},[2609],{"text":2610,"type":750},"Sharing is Caring",{"type":746,"content":2612},[2613],{"text":2614,"type":750},"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":782,"attrs":2616,"content":2617},{"level":784},[2618],{"text":2619,"type":750},"Keep it Clean",{"type":746,"content":2621},[2622,2624,2631],{"text":2623,"type":750},"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":2625,"type":750,"marks":2626},"clean it off.",[2627],{"type":759,"attrs":2628},{"href":2629,"uuid":48,"anchor":48,"custom":2630,"target":762,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2632,"type":750}," 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":782,"attrs":2634,"content":2635},{"level":784},[2636],{"text":2637,"type":750},"No Killers in Sparring",{"type":746,"content":2639},[2640,2642,2648],{"text":2641,"type":750},"In most boxing gym workouts you will find yourself ",{"text":2643,"type":750,"marks":2644},"sparring",[2645],{"type":759,"attrs":2646},{"href":1866,"uuid":48,"anchor":48,"custom":2647,"target":762,"linktype":13},{},{"text":2649,"type":750},". 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":782,"attrs":2651,"content":2652},{"level":784},[2653],{"text":2654,"type":750},"Don’t Dump Your Weights",{"type":746,"content":2656},[2657],{"text":2658,"type":750},"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":782,"attrs":2660,"content":2661},{"level":784},[2662],{"text":2663,"type":750},"Leave the Weightcut Fighter Alone",{"type":746,"content":2665},[2666,2668,2672],{"text":2667,"type":750},"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":2669,"type":750,"marks":2670},"leave them alone.",[2671],{"type":1824},{"text":2673,"type":750}," 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":782,"attrs":2675,"content":2676},{"level":784},[2677],{"text":2678,"type":750},"The Golden Rule",{"type":746,"content":2680},[2681],{"text":2682,"type":750},"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":782,"attrs":2684,"content":2685},{"level":818},[2686],{"text":1722,"type":750},{"type":746,"content":2688},[2689,2690,2695],{"text":1726,"type":750},{"text":1728,"type":750,"marks":2691},[2692],{"type":759,"attrs":2693},{"href":1732,"uuid":48,"anchor":48,"custom":2694,"target":762,"linktype":13},{},{"text":1910,"type":750},{"type":746,"content":2697},[2698],{"text":1739,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2700,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2705,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2701,"component":118,"meta_info":2702,"meta_title":7,"block_image":2703,"cover_image":2704,"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":2709,"title":2710,"plugin":43,"description":2711},"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":2713,"alt":2714,"name":7,"focus":7,"title":2714,"filename":2715,"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,[1566],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1553,"created_at":2725,"published_at":2726,"updated_at":2727,"id":2728,"uuid":2729,"content":2730,"slug":1553,"full_slug":2751,"sort_by_date":48,"position":446,"tag_list":2752,"is_startpage":9,"parent_id":2753,"meta_data":48,"group_id":2754,"first_published_at":2755,"release_id":48,"lang":60,"path":7,"alternates":2756,"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":2731,"component":2732,"meta_info":2733,"custom_content_list":2735},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2734,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2736,2741,2746],{"_uid":2737,"label":2738,"value":2739,"dev_id":2740,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2742,"label":2743,"value":2744,"dev_id":2745,"component":750},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2747,"label":2748,"value":2749,"dev_id":2750,"component":750},"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",[],1787353501864]