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[For perspective, the researchers testing him tried the same strikes to compare their speeds, but the best they could achieve was 15 miles per hour.]","How fast do boxers punch?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"ad766597-1fa2-48c4-8b73-9210934e5511","To punch faster, you need to use all of your muscles. An important aspect to learning how to increase punching speed is understanding the muscles that go into a punch. Punching isn’t just about arm strength. A proper punch will utilize your entire body from your feet to your knuckles.","What muscles make you punch faster?",{"_uid":676,"answer":677,"question":678,"component":670},"344b0106-0575-4048-81c5-e4ee2173bbd0","Your legs and chest are responsible for a large amount of the power in a punch. Most of this power is generated from rotational speed, which can be bolstered by strengthening the legs and chest. However, increasing rotational speed will also increase the speed of your strikes.","How do your legs and your chest help you punch faster in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"5972d9e7-8532-4b4e-ad72-88b4d3bc8de6","While your arms may not be the main source of power in a punch, they are responsible for the “snap” of your strike. Focus on developing forearm and wrist strength, as well as your biceps and triceps, to increase this snap.","How do your arms help you punch faster in boxing?",{"_uid":684,"answer":685,"question":686,"component":670},"ed54bc0e-c59b-4a03-946c-ee1c2ac23308","Your back muscles are extremely important to overall punch speed. While your arms control how fast your strike is thrown out, your back muscles kick in after your punch when you return to your guard. Building up your back muscles will help make this return movement quicker.","How do the muscles in your back help you punch faster?",{"_uid":688,"answer":689,"question":690,"component":670},"f830768f-8839-4e84-94d3-b428ab6edbe2","The record for the fastest punch is held by Keith Liddel who registered a punch at 45 miles per hour. In terms of actual strikes, the jab is often considered to be the fastest punch, as it focuses less on power and is meant to be more of a stun strike.","What is the fastest punch in boxing?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":692,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":725,"full_slug":726,"sort_by_date":48,"position":635,"tag_list":727,"is_startpage":9,"parent_id":728,"meta_data":48,"group_id":729,"first_published_at":730,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":714,"_uid":715,"name":707,"photo":716,"component":719,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":720,"social_link_youtube":721,"social_link_facebook":722,"social_link_linkedin":7,"social_link_instagram":723,"social_link_pinterest":724},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":717,"alt":707,"name":7,"focus":48,"title":707,"filename":718,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":733,"content":734},"doc",[735,743,748,753,773,778,782,786,792,795,800,816,821,825,830,834,839,867,883,917,933,938,949,954],{"type":736,"attrs":737,"content":739},"heading",{"level":738},2,[740],{"text":741,"type":742},"Is It Possible to Punch Faster?","text",{"type":744,"content":745},"paragraph",[746],{"text":747,"type":742},"If you’re a boxer, one of the things that you are always looking to maximize is your average punch speed. There are a variety of effective exercises that can help you increase your average punch speed, but first, you need to know a bit more about punching in general, proper boxing techniques, and the muscles you use when punching.",{"type":736,"attrs":749,"content":750},{"level":738},[751],{"text":752,"type":742},"How Fast Does the Average Boxer Punch?",{"type":744,"content":754},[755,757,763,771],{"text":756,"type":742},"Professional British boxer Ricky Hatton clocked a maximum punch speed at ",{"text":758,"type":742,"marks":759}," ",[760],{"type":761,"attrs":762},"styled",{"class":7},{"text":764,"type":742,"marks":765},"32 miles per hour",[766],{"type":767,"attrs":768},"link",{"href":769,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://www.scientificamerican.com/podcast/episode/5538765e-e7f2-99df-393e0a0cd7821157/","_blank",{"text":772,"type":742},", but on average, professional-level boxers can generate punch speeds of around 25 miles per hour. (For perspective, the researchers testing him tried the same strikes to compare their average punch speeds, but the best they could achieve was 15 miles per hour.)",{"type":736,"attrs":774,"content":775},{"level":738},[776],{"text":777,"type":742},"What Muscles Make You Punch Faster?",{"type":744,"content":779},[780],{"text":781,"type":742},"An important aspect of learning how to increase average punch speed is understanding the muscles that go into a punch. Punching isn’t just about arm strength. A proper punch will utilize your entire body from your feet to your knuckles.",{"type":744,"content":783},[784],{"text":785,"type":742},"While all muscles are important for a punch, focusing on a few can help you start to learn how to punch faster. Here’s a quick breakdown:",{"type":736,"attrs":787,"content":789},{"level":788},3,[790],{"text":791,"type":742},"Legs and Chest",{"type":744,"content":793},[794],{"text":677,"type":742},{"type":736,"attrs":796,"content":797},{"level":788},[798],{"text":799,"type":742},"Arms",{"type":744,"content":801},[802,804,808,814],{"text":803,"type":742},"While your arms may not be the main source of power in a punch, they are responsible for the “snap” of your strike. Focus on developing forearm and ",{"text":758,"type":742,"marks":805},[806],{"type":761,"attrs":807},{"class":7},{"text":809,"type":742,"marks":810},"wrist strength",[811],{"type":767,"attrs":812},{"href":813,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-strengthen-your-wrists-for-boxing",{"text":815,"type":742},", as well as your biceps and triceps, to increase this snap.",{"type":736,"attrs":817,"content":818},{"level":788},[819],{"text":820,"type":742},"Back",{"type":744,"content":822},[823],{"text":824,"type":742},"Your back muscles are extremely important to average punch speed. While your arms control how fast your strike is thrown out, your back muscles kick in after your punch when you return to your guard. Building up your back muscles will help make this return movement quicker.",{"type":736,"attrs":826,"content":827},{"level":788},[828],{"text":829,"type":742},"Abdominals",{"type":744,"content":831},[832],{"text":833,"type":742},"By training your abdominal muscles, you can also increase the rotational speed of your punch.",{"type":736,"attrs":835,"content":836},{"level":738},[837],{"text":838,"type":742},"What Is The Fastest Punch?",{"type":744,"content":840},[841,843,847,853,855,859,865],{"text":842,"type":742},"The record for the fastest punch is held by Keith Liddel who registered a punch at ",{"text":758,"type":742,"marks":844},[845],{"type":761,"attrs":846},{"class":7},{"text":848,"type":742,"marks":849},"45 miles per hour",[850],{"type":767,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://www.grunge.com/169460/who-has-the-fastest-punches-in-the-world/",{"text":854,"type":742},". In terms of actual strikes, the jab is often considered to be ",{"text":758,"type":742,"marks":856},[857],{"type":761,"attrs":858},{"class":7},{"text":860,"type":742,"marks":861},"the fastest punch",[862],{"type":767,"attrs":863},{"href":864,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"text":866,"type":742},", as it focuses less on power and is meant to be more of a stun strike.",{"type":744,"content":868},[869,871,875,881],{"text":870,"type":742},"Once you have learned proper punching technique and form, you’re ready to take your boxing training to the next level, punching faster and striking harder! Check out these tips and exercises to learn ",{"text":758,"type":742,"marks":872},[873],{"type":761,"attrs":874},{"class":7},{"text":876,"type":742,"marks":877},"how to punch fast",[878],{"type":767,"attrs":879},{"href":880,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"text":882,"type":742},".",{"type":744,"content":884},[885,887,893,895,901,903,907,913,915],{"text":886,"type":742},"And, if you're looking for some inspiration, check out this ",{"text":888,"type":742,"marks":889},"video",[890],{"type":767,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":770,"linktype":13},"https://www.youtube.com/watch?v=-q_1EHJWMo0",{"text":894,"type":742}," of ",{"text":896,"type":742,"marks":897},"FightCamp",[898],{"type":767,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":770,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":902,"type":742}," Trainer Flo Master as he takes on the Guinness World Record for the ",{"text":758,"type":742,"marks":904},[905],{"type":761,"attrs":906},{"class":7},{"text":908,"type":742,"marks":909},"most full-extension punches thrown in one minute",[910],{"type":767,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":770,"linktype":48},"https://www.guinnessworldrecords.com/world-records/620025-most-full-extension-punches-in-one-minute",{"text":914,"type":742}," (held by Pavel Trusov of Slovenia who recorded 334 punches).",{"type":916},"hard_break",{"type":918,"attrs":919},"blok",{"id":920,"body":921},"0ee23406-5387-4792-b878-2472fec80845",[922],{"_uid":923,"link":924,"image":926,"title":931,"component":932},"i-4fd1397c-6aee-451e-baf1-49cf39e1f264",{"id":7,"url":925,"linktype":13,"fieldtype":14,"cached_url":925},"https://youtu.be/-q_1EHJWMo0",{"id":927,"alt":928,"name":7,"focus":929,"title":928,"filename":930,"copyright":7,"fieldtype":50},3370532,"FightCamp How to Punch Fast","585x345:586x346","https://a.storyblok.com/f/115220/1244x700/c15333e8bd/flo_master_punching_record_youtube_video.jpg","How Many Punches Can A Fighter Throw In One Minute?","image_video_link",{"type":736,"attrs":934,"content":935},{"level":738},[936],{"text":937,"type":742},"Train Like a Fighter",{"type":744,"content":939},[940,942,947],{"text":941,"type":742},"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. 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As Mike Tyson said - “FightCamp is the next level of training!”",{"type":736,"attrs":950,"content":951},{"level":788},[952],{"text":953,"type":742},"Related Articles",{"type":744,"content":955},[956,962,963,968,969,975,976],{"text":957,"type":742,"marks":958},"Best Punching (Boxing) Techniques to Get You to Your Full Potential 🥊",[959],{"type":767,"attrs":960},{"href":961,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"type":916},{"text":964,"type":742,"marks":965},"How To Increase Punching Speed: Boxing Tips and Exercises 🥊",[966],{"type":767,"attrs":967},{"href":880,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":916},{"text":970,"type":742,"marks":971},"3 Exercises To Increase Punching Power - No Equipment Needed 🥊",[972],{"type":767,"attrs":973},{"href":974,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed",{"type":916},{"text":977,"type":742,"marks":978},"How To Increase Punching Power (Without Boxing Equipment) 🥊",[979],{"type":767,"attrs":980},{"href":981,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":983,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":988,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":984,"component":118,"meta_info":985,"meta_title":7,"block_image":986,"cover_image":987,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-03-01 00:00","article",{"_uid":993,"title":994,"plugin":43,"description":995},"3cb64760-3b29-4a7b-b13f-c23893f1562b","The Ultimate Boxing Guide To Punching Speed | FightCamp","Discover how to PUNCH FAST at FightCamp. Learn about the fastest punch, professional average punch speed, and more here.",{"id":997,"alt":928,"name":7,"focus":48,"title":928,"filename":998,"copyright":7,"fieldtype":50},3370528,"https://a.storyblok.com/f/115220/2400x990/1644a8e0f7/ultimate-boxing-guide-to-punching-speed.jpg","Learn how to PUNCH FASTER and how to increase your punching speed in boxing. Here’s the background information you need to start training like a pro boxer.",[],[],"the-ultimate-boxing-guide-to-punching-speed","blogs/the-ultimate-boxing-guide-to-punching-speed",-740,[],60887917,"b9303b9b-9b6d-435e-b533-d82cabbd71f2","2021-03-01T13:49:00.000Z","training/{{story.slug}}",[],["Reactive",1012],[1013,1400,1597,1884,2296,2467],{"name":1014,"created_at":1015,"published_at":1016,"updated_at":1017,"id":1018,"uuid":1019,"content":1020,"slug":1392,"full_slug":1393,"sort_by_date":48,"position":1394,"tag_list":1395,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":1397,"first_published_at":1398,"release_id":48,"lang":60,"path":1009,"alternates":1399,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1021,"faqs":1022,"title":1014,"topic":1051,"author":1066,"content":1067,"category":1373,"schedule":1381,"component":991,"meta_info":1382,"cover_image":1386,"description":1390,"contributors":1391},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1023,1027,1031,1035,1039,1043,1047],{"_uid":1024,"answer":1025,"question":1026,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1028,"answer":1029,"question":1030,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1032,"answer":1033,"question":1034,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1036,"answer":1037,"question":1038,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1040,"answer":1041,"question":1042,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1044,"answer":1045,"question":1046,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1048,"answer":1049,"question":1050,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1052,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1064,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1065,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1053,"component":39,"meta_info":1061,"block_image":1062,"cover_image":1063,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1054,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1059,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1055,"component":118,"meta_info":1056,"meta_title":7,"block_image":1057,"cover_image":1058,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":733,"content":1068},[1069,1074,1078,1082,1086,1108,1112,1116,1120,1125,1129,1173,1178,1182,1196,1200,1223,1228,1232,1301,1306,1310,1330,1335,1349,1353,1358,1369],{"type":736,"attrs":1070,"content":1071},{"level":738},[1072],{"text":1073,"type":742},"Boxing Terminology",{"type":744,"content":1075},[1076],{"text":1077,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":736,"attrs":1079,"content":1080},{"level":738},[1081],{"text":1026,"type":742},{"type":744,"content":1083},[1084],{"text":1085,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1087,"content":1088},"bullet_list",[1089,1096],{"type":1090,"content":1091},"list_item",[1092],{"type":744,"content":1093},[1094],{"text":1095,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1090,"content":1097},[1098],{"type":744,"content":1099},[1100,1102,1106],{"text":1101,"type":742},"Southpaw Stance",{"text":758,"type":742,"marks":1103},[1104],{"type":1105},"bold",{"text":1107,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":736,"attrs":1109,"content":1110},{"level":738},[1111],{"text":1030,"type":742},{"type":744,"content":1113},[1114],{"text":1115,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":744,"content":1117},[1118],{"text":1119,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":736,"attrs":1121,"content":1122},{"level":788},[1123],{"text":1124,"type":742},"Boxing Punches",{"type":744,"content":1126},[1127],{"text":1128,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1087,"content":1130},[1131,1137,1143,1149,1155,1161,1167],{"type":1090,"content":1132},[1133],{"type":744,"content":1134},[1135],{"text":1136,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1090,"content":1138},[1139],{"type":744,"content":1140},[1141],{"text":1142,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1090,"content":1144},[1145],{"type":744,"content":1146},[1147],{"text":1148,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1090,"content":1150},[1151],{"type":744,"content":1152},[1153],{"text":1154,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1090,"content":1156},[1157],{"type":744,"content":1158},[1159],{"text":1160,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1090,"content":1162},[1163],{"type":744,"content":1164},[1165],{"text":1166,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1090,"content":1168},[1169],{"type":744,"content":1170},[1171],{"text":1172,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":736,"attrs":1174,"content":1175},{"level":788},[1176],{"text":1177,"type":742},"Boxing Movements",{"type":744,"content":1179},[1180],{"text":1181,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1087,"content":1183},[1184,1190],{"type":1090,"content":1185},[1186],{"type":744,"content":1187},[1188],{"text":1189,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1090,"content":1191},[1192],{"type":744,"content":1193},[1194],{"text":1195,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":744,"content":1197},[1198],{"text":1199,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1087,"content":1201},[1202,1217],{"type":1090,"content":1203},[1204],{"type":744,"content":1205},[1206,1215],{"text":1207,"type":742,"marks":1208},"Shoulder Roll",[1209,1213],{"type":767,"attrs":1210},{"href":1211,"uuid":48,"anchor":48,"custom":1212,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1214},"underline",{"text":1216,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1090,"content":1218},[1219],{"type":744,"content":1220},[1221],{"text":1222,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":736,"attrs":1224,"content":1225},{"level":788},[1226],{"text":1227,"type":742},"Boxing Training",{"type":744,"content":1229},[1230],{"text":1231,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1233,"attrs":1234,"content":1237},"ordered_list",{"order":1235},{"order":1236},1,[1238,1244,1250,1264,1278],{"type":1090,"content":1239},[1240],{"type":744,"content":1241},[1242],{"text":1243,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1090,"content":1245},[1246],{"type":744,"content":1247},[1248],{"text":1249,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1090,"content":1251},[1252],{"type":744,"content":1253},[1254,1262],{"text":1255,"type":742,"marks":1256},"Mittwork",[1257,1261],{"type":767,"attrs":1258},{"href":1259,"uuid":48,"anchor":48,"custom":1260,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1214},{"text":1263,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1090,"content":1265},[1266],{"type":744,"content":1267},[1268,1276],{"text":1269,"type":742,"marks":1270},"Sparring",[1271,1275],{"type":767,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1214},{"text":1277,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1090,"content":1279},[1280],{"type":744,"content":1281},[1282,1290,1292,1299],{"text":1283,"type":742,"marks":1284},"Roadwork",[1285,1289],{"type":767,"attrs":1286},{"href":1287,"uuid":48,"anchor":48,"custom":1288,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1214},{"text":1291,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1293,"type":742,"marks":1294},"roadwork drills",[1295,1298],{"type":767,"attrs":1296},{"href":1287,"uuid":48,"anchor":48,"custom":1297,"target":770,"linktype":13},{},{"type":1214},{"text":1300,"type":742}," to add to your boxer training.",{"type":736,"attrs":1302,"content":1303},{"level":788},[1304],{"text":1305,"type":742},"Heavy Bag Training",{"type":744,"content":1307},[1308],{"text":1309,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1087,"content":1311},[1312,1318,1324],{"type":1090,"content":1313},[1314],{"type":744,"content":1315},[1316],{"text":1317,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1090,"content":1319},[1320],{"type":744,"content":1321},[1322],{"text":1323,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1090,"content":1325},[1326],{"type":744,"content":1327},[1328],{"text":1329,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":736,"attrs":1331,"content":1332},{"level":788},[1333],{"text":1334,"type":742},"Recovery",{"type":744,"content":1336},[1337,1339,1347],{"text":1338,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1340,"type":742,"marks":1341},"interview with FightCamp Trainer Coach PJ",[1342,1346],{"type":767,"attrs":1343},{"href":1344,"uuid":48,"anchor":48,"custom":1345,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1214},{"text":1348,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":744,"content":1350},[1351],{"text":1352,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":736,"attrs":1354,"content":1355},{"level":738},[1356],{"text":1357,"type":742},"Talk and Train Like a Fighter",{"type":744,"content":1359},[1360,1361,1367],{"text":941,"type":742},{"text":896,"type":742,"marks":1362},[1363,1366],{"type":767,"attrs":1364},{"href":946,"uuid":48,"anchor":48,"custom":1365,"target":770,"linktype":13},{},{"type":1214},{"text":1368,"type":742}," 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":744,"content":1370},[1371],{"text":1372,"type":742},"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":1374,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1379,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1380,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1375,"component":118,"meta_info":1376,"meta_title":7,"block_image":1377,"cover_image":1378,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1383,"title":1384,"plugin":43,"description":1385},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1387,"alt":1388,"name":7,"focus":7,"title":1388,"filename":1389,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1396],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1401,"created_at":1402,"published_at":1403,"updated_at":1404,"id":1405,"uuid":1406,"content":1407,"slug":1591,"full_slug":1592,"sort_by_date":48,"position":1593,"tag_list":1594,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":1595,"first_published_at":1403,"release_id":48,"lang":60,"path":1009,"alternates":1596,"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":1408,"faqs":1409,"title":1401,"topic":1414,"author":1429,"content":1430,"category":1572,"schedule":1580,"component":991,"meta_info":1581,"cover_image":1585,"description":1589,"contributors":1590},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1410],{"_uid":1411,"answer":1412,"question":1413,"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":1415,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1427,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1428,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1416,"component":39,"meta_info":1424,"block_image":1425,"cover_image":1426,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1417,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1418,"component":118,"meta_info":1419,"meta_title":7,"block_image":1420,"cover_image":1421,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":733,"content":1431},[1432,1436,1441,1446,1470,1475,1499,1504,1518,1523,1537,1542,1546,1551,1555,1559,1569],{"type":744,"content":1433},[1434],{"text":1435,"type":742},"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":736,"attrs":1437,"content":1438},{"level":738},[1439],{"text":1440,"type":742},"5 Ways to Shake Up Your Cardio",{"type":736,"attrs":1442,"content":1443},{"level":788},[1444],{"text":1445,"type":742},"Swimming",{"type":744,"content":1447},[1448,1450,1458,1460,1468],{"text":1449,"type":742},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1451,"type":742,"marks":1452},"Flo Master’s",[1453,1457],{"type":767,"attrs":1454},{"href":1455,"uuid":48,"anchor":48,"custom":1456,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1214},{"text":1459,"type":742}," favorite forms of ",{"text":1461,"type":742,"marks":1462},"active recovery",[1463,1467],{"type":767,"attrs":1464},{"href":1465,"uuid":48,"anchor":48,"custom":1466,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1214},{"text":1469,"type":742}," 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":736,"attrs":1471,"content":1472},{"level":788},[1473],{"text":1474,"type":742},"Tabata Bag Drills",{"type":744,"content":1476},[1477,1479,1487,1489,1497],{"text":1478,"type":742},"One great way to get your anaerobic endurance up is with ",{"text":1480,"type":742,"marks":1481},"Tabata",[1482,1486],{"type":767,"attrs":1483},{"href":1484,"uuid":48,"anchor":48,"custom":1485,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1214},{"text":1488,"type":742}," 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":1490,"type":742,"marks":1491},"FightCamp App",[1492,1496],{"type":767,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"custom":1495,"target":770,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1214},{"text":1498,"type":742}," 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":736,"attrs":1500,"content":1501},{"level":788},[1502],{"text":1503,"type":742},"Footwork Heavy Sports",{"type":744,"content":1505},[1506,1508,1516],{"text":1507,"type":742},"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":1509,"type":742,"marks":1510},"dancing",[1511,1515],{"type":767,"attrs":1512},{"href":1513,"uuid":48,"anchor":48,"custom":1514,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1214},{"text":1517,"type":742}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":736,"attrs":1519,"content":1520},{"level":788},[1521],{"text":1522,"type":742},"Hiking",{"type":744,"content":1524},[1525,1527,1535],{"text":1526,"type":742},"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":1528,"type":742,"marks":1529},"healthy snacks",[1530,1534],{"type":767,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1214},{"text":1536,"type":742},"! ",{"type":736,"attrs":1538,"content":1539},{"level":788},[1540],{"text":1541,"type":742},"Shadowboxing Punchouts",{"type":744,"content":1543},[1544],{"text":1545,"type":742},"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":736,"attrs":1547,"content":1548},{"level":738},[1549],{"text":1550,"type":742},"Shaking Up Your Cardio",{"type":744,"content":1552},[1553],{"text":1554,"type":742},"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":736,"attrs":1556,"content":1557},{"level":738},[1558],{"text":937,"type":742},{"type":744,"content":1560},[1561,1562,1568],{"text":941,"type":742},{"text":896,"type":742,"marks":1563},[1564,1567],{"type":767,"attrs":1565},{"href":946,"uuid":48,"anchor":48,"custom":1566,"target":770,"linktype":13},{},{"type":1214},{"text":1368,"type":742},{"type":744,"content":1570},[1571],{"text":1372,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1574,"component":118,"meta_info":1575,"meta_title":7,"block_image":1576,"cover_image":1577,"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":1582,"title":1583,"plugin":43,"description":1584},"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":1586,"alt":1587,"name":7,"focus":7,"title":1587,"filename":1588,"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,[1396],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1598,"created_at":1599,"published_at":1600,"updated_at":1601,"id":1602,"uuid":1603,"content":1604,"slug":1877,"full_slug":1878,"sort_by_date":48,"position":1879,"tag_list":1880,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":1881,"first_published_at":1882,"release_id":48,"lang":60,"path":1009,"alternates":1883,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1605,"faqs":1606,"title":1598,"topic":1623,"author":1429,"content":1638,"category":1858,"schedule":1866,"component":991,"meta_info":1867,"cover_image":1871,"description":1875,"contributors":1876},"0970fa5a-5687-49ba-9c33-b7285372264c",[1607,1611,1615,1619],{"_uid":1608,"answer":1609,"question":1610,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1612,"answer":1613,"question":1614,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1616,"answer":1617,"question":1618,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1620,"answer":1621,"question":1622,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1624,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1625,"component":39,"meta_info":1633,"block_image":1634,"cover_image":1635,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1626,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1631,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1627,"component":118,"meta_info":1628,"meta_title":7,"block_image":1629,"cover_image":1630,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":733,"content":1639},[1640,1645,1665,1670,1675,1679,1711,1715,1720,1730,1750,1754,1759,1763,1789,1793,1819,1823,1828,1840,1844,1854],{"type":736,"attrs":1641,"content":1642},{"level":738},[1643],{"text":1644,"type":742},"How to Get Better Head Movement in Boxing",{"type":744,"content":1646},[1647,1649,1656,1658,1663],{"text":1648,"type":742},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1650,"type":742,"marks":1651},"movements",[1652],{"type":767,"attrs":1653},{"href":1654,"uuid":48,"anchor":48,"custom":1655,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1657,"type":742}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1659,"type":742,"marks":1660},"employ",[1661],{"type":1662},"italic",{"text":1664,"type":742}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":736,"attrs":1666,"content":1667},{"level":738},[1668],{"text":1669,"type":742},"3 Boxing Head Movement Drills",{"type":736,"attrs":1671,"content":1672},{"level":788},[1673],{"text":1674,"type":742},"The 5 Point Pivot Drill",{"type":744,"content":1676},[1677],{"text":1678,"type":742},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1087,"content":1680},[1681,1687,1693,1699,1705],{"type":1090,"content":1682},[1683],{"type":744,"content":1684},[1685],{"text":1686,"type":742},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1090,"content":1688},[1689],{"type":744,"content":1690},[1691],{"text":1692,"type":742},"Weave under to the other side (to avoid hooks)",{"type":1090,"content":1694},[1695],{"type":744,"content":1696},[1697],{"text":1698,"type":742},"Pull back/sway (good for avoiding uppercuts)",{"type":1090,"content":1700},[1701],{"type":744,"content":1702},[1703],{"text":1704,"type":742},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1090,"content":1706},[1707],{"type":744,"content":1708},[1709],{"text":1710,"type":742},"Throw a punch (it's important that defense and offense are fluid) ",{"type":744,"content":1712},[1713],{"text":1714,"type":742},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":736,"attrs":1716,"content":1717},{"level":788},[1718],{"text":1719,"type":742},"Frame and Shoot Drill",{"type":744,"content":1721},[1722,1724,1728],{"text":1723,"type":742},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1725,"type":742,"marks":1726},"will",[1727],{"type":1662},{"text":1729,"type":742}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1087,"content":1731},[1732,1738,1744],{"type":1090,"content":1733},[1734],{"type":744,"content":1735},[1736],{"text":1737,"type":742},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1090,"content":1739},[1740],{"type":744,"content":1741},[1742],{"text":1743,"type":742},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1090,"content":1745},[1746],{"type":744,"content":1747},[1748],{"text":1749,"type":742},"Once you know what feels best, throw a punch from that position. ",{"type":744,"content":1751},[1752],{"text":1753,"type":742},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":736,"attrs":1755,"content":1756},{"level":788},[1757],{"text":1758,"type":742},"The Line Drill",{"type":744,"content":1760},[1761],{"text":1762,"type":742},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1087,"content":1764},[1765,1771,1777,1783],{"type":1090,"content":1766},[1767],{"type":744,"content":1768},[1769],{"text":1770,"type":742},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1090,"content":1772},[1773],{"type":744,"content":1774},[1775],{"text":1776,"type":742}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1090,"content":1778},[1779],{"type":744,"content":1780},[1781],{"text":1782,"type":742},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1090,"content":1784},[1785],{"type":744,"content":1786},[1787],{"text":1788,"type":742},"Repeat step 1",{"type":744,"content":1790},[1791],{"text":1792,"type":742},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1087,"content":1794},[1795,1801,1807,1813],{"type":1090,"content":1796},[1797],{"type":744,"content":1798},[1799],{"text":1800,"type":742},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1090,"content":1802},[1803],{"type":744,"content":1804},[1805],{"text":1806,"type":742},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1090,"content":1808},[1809],{"type":744,"content":1810},[1811],{"text":1812,"type":742},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1090,"content":1814},[1815],{"type":744,"content":1816},[1817],{"text":1818,"type":742},"Return to neutral and repeat the sequence",{"type":744,"content":1820},[1821],{"text":1822,"type":742},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":736,"attrs":1824,"content":1825},{"level":738},[1826],{"text":1827,"type":742},"Keep Your Head Moving",{"type":744,"content":1829},[1830,1832,1838],{"text":1831,"type":742},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1650,"type":742,"marks":1833},[1834],{"type":767,"attrs":1835},{"href":1836,"uuid":48,"anchor":48,"custom":1837,"target":770,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1839,"type":742}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":736,"attrs":1841,"content":1842},{"level":738},[1843],{"text":937,"type":742},{"type":744,"content":1845},[1846,1847,1852],{"text":941,"type":742},{"text":896,"type":742,"marks":1848},[1849],{"type":767,"attrs":1850},{"href":946,"uuid":48,"anchor":48,"custom":1851,"target":770,"linktype":13},{},{"text":1853,"type":742}," 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":744,"content":1855},[1856],{"text":1857,"type":742},"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":1859,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1864,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1865,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1860,"component":118,"meta_info":1861,"meta_title":7,"block_image":1862,"cover_image":1863,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1868,"title":1869,"plugin":43,"description":1870},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1872,"alt":1873,"name":7,"focus":7,"title":1873,"filename":1874,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1396],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1885,"created_at":1886,"published_at":1887,"updated_at":1888,"id":1889,"uuid":1890,"content":1891,"slug":2289,"full_slug":2290,"sort_by_date":48,"position":2291,"tag_list":2292,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":2293,"first_published_at":2294,"release_id":48,"lang":60,"path":1009,"alternates":2295,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1892,"faqs":1893,"title":1885,"topic":1898,"author":1066,"content":1913,"category":2270,"schedule":2278,"component":991,"meta_info":2279,"cover_image":2283,"description":2287,"contributors":2288},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1894],{"_uid":1895,"answer":1896,"question":1897,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1899,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1911,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1912,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1900,"component":39,"meta_info":1908,"block_image":1909,"cover_image":1910,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1901,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1902,"component":118,"meta_info":1903,"meta_title":7,"block_image":1904,"cover_image":1905,"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":733,"content":1914},[1915,1919,1923,1927,1940,1972,1976,1981,1985,1989,1994,1998,2018,2023,2027,2053,2057,2062,2066,2086,2091,2095,2115,2120,2124,2154,2159,2162,2182,2187,2191,2211,2216,2220,2240,2253,2258,2267],{"type":744,"content":1916},[1917],{"text":1918,"type":742},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":744,"content":1920},[1921],{"text":1922,"type":742},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":744,"content":1924},[1925],{"text":1926,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":744,"content":1928},[1929,1931,1938],{"text":1930,"type":742},"With consistent resistance training and ",{"text":1932,"type":742,"marks":1933},"healthy nutrition",[1934],{"type":767,"attrs":1935},{"href":1936,"uuid":48,"anchor":48,"custom":1937,"target":770,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1939,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":1087,"content":1941},[1942,1948,1954,1960,1966],{"type":1090,"content":1943},[1944],{"type":744,"content":1945},[1946],{"text":1947,"type":742},"Throw a solid punch",{"type":1090,"content":1949},[1950],{"type":744,"content":1951},[1952],{"text":1953,"type":742},"Carry your kids or fur babies",{"type":1090,"content":1955},[1956],{"type":744,"content":1957},[1958],{"text":1959,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1090,"content":1961},[1962],{"type":744,"content":1963},[1964],{"text":1965,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":1090,"content":1967},[1968],{"type":744,"content":1969},[1970],{"text":1971,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":744,"content":1973},[1974],{"text":1975,"type":742},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":736,"attrs":1977,"content":1978},{"level":738},[1979],{"text":1980,"type":742},"Arm Exercises for Women",{"type":744,"content":1982},[1983],{"text":1984,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":744,"content":1986},[1987],{"text":1988,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":736,"attrs":1990,"content":1991},{"level":788},[1992],{"text":1993,"type":742},"1. Plank With Bicep Curl",{"type":744,"content":1995},[1996],{"text":1997,"type":742},"Target Muscles: Biceps & Core",{"type":1087,"content":1999},[2000,2006,2012],{"type":1090,"content":2001},[2002],{"type":744,"content":2003},[2004],{"text":2005,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":1090,"content":2007},[2008],{"type":744,"content":2009},[2010],{"text":2011,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1090,"content":2013},[2014],{"type":744,"content":2015},[2016],{"text":2017,"type":742},"Maintain plank position and repeat with the other arm",{"type":736,"attrs":2019,"content":2020},{"level":788},[2021],{"text":2022,"type":742},"2. Overhead Tricep Extension",{"type":744,"content":2024},[2025],{"text":2026,"type":742},"Target Muscles: Triceps",{"type":1087,"content":2028},[2029,2035,2041,2047],{"type":1090,"content":2030},[2031],{"type":744,"content":2032},[2033],{"text":2034,"type":742},"Hold the weight overhead with both hands",{"type":1090,"content":2036},[2037],{"type":744,"content":2038},[2039],{"text":2040,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1090,"content":2042},[2043],{"type":744,"content":2044},[2045],{"text":2046,"type":742},"Straighten your elbows and extend the weight overhead",{"type":1090,"content":2048},[2049],{"type":744,"content":2050},[2051],{"text":2052,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":744,"content":2054},[2055],{"text":2056,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":736,"attrs":2058,"content":2059},{"level":788},[2060],{"text":2061,"type":742},"3. Upright Row ",{"type":744,"content":2063},[2064],{"text":2065,"type":742},"Target Muscles: Traps & Deltoids",{"type":1087,"content":2067},[2068,2074,2080],{"type":1090,"content":2069},[2070],{"type":744,"content":2071},[2072],{"text":2073,"type":742},"Begin standing with your feet hip-width apart",{"type":1090,"content":2075},[2076],{"type":744,"content":2077},[2078],{"text":2079,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":1090,"content":2081},[2082],{"type":744,"content":2083},[2084],{"text":2085,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":736,"attrs":2087,"content":2088},{"level":788},[2089],{"text":2090,"type":742},"4. Lateral Arm Raise",{"type":744,"content":2092},[2093],{"text":2094,"type":742},"Target Muscles: Triceps & Shoulders",{"type":1087,"content":2096},[2097,2103,2109],{"type":1090,"content":2098},[2099],{"type":744,"content":2100},[2101],{"text":2102,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1090,"content":2104},[2105],{"type":744,"content":2106},[2107],{"text":2108,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1090,"content":2110},[2111],{"type":744,"content":2112},[2113],{"text":2114,"type":742},"Lower and repeat",{"type":736,"attrs":2116,"content":2117},{"level":788},[2118],{"text":2119,"type":742},"5. Dumbbell Bench Press",{"type":744,"content":2121},[2122],{"text":2123,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1087,"content":2125},[2126,2132,2138,2148],{"type":1090,"content":2127},[2128],{"type":744,"content":2129},[2130],{"text":2131,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":1090,"content":2133},[2134],{"type":744,"content":2135},[2136],{"text":2137,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1090,"content":2139},[2140],{"type":744,"content":2141},[2142,2144],{"text":2143,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2145,"type":742,"marks":2146},"(don’t let the dumbbells touch)",[2147],{"type":1662},{"type":1090,"content":2149},[2150],{"type":744,"content":2151},[2152],{"text":2153,"type":742},"Lower your arms and repeat",{"type":736,"attrs":2155,"content":2156},{"level":788},[2157],{"text":2158,"type":742},"6. Tricep Dips",{"type":744,"content":2160},[2161],{"text":2026,"type":742},{"type":1087,"content":2163},[2164,2170,2176],{"type":1090,"content":2165},[2166],{"type":744,"content":2167},[2168],{"text":2169,"type":742},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":1090,"content":2171},[2172],{"type":744,"content":2173},[2174],{"text":2175,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1090,"content":2177},[2178],{"type":744,"content":2179},[2180],{"text":2181,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":736,"attrs":2183,"content":2184},{"level":788},[2185],{"text":2186,"type":742},"7. Decline Push-Up",{"type":744,"content":2188},[2189],{"text":2190,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1087,"content":2192},[2193,2199,2205],{"type":1090,"content":2194},[2195],{"type":744,"content":2196},[2197],{"text":2198,"type":742},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":1090,"content":2200},[2201],{"type":744,"content":2202},[2203],{"text":2204,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1090,"content":2206},[2207],{"type":744,"content":2208},[2209],{"text":2210,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":736,"attrs":2212,"content":2213},{"level":788},[2214],{"text":2215,"type":742},"8. Diamond Push-Up",{"type":744,"content":2217},[2218],{"text":2219,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1087,"content":2221},[2222,2228,2234],{"type":1090,"content":2223},[2224],{"type":744,"content":2225},[2226],{"text":2227,"type":742},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":1090,"content":2229},[2230],{"type":744,"content":2231},[2232],{"text":2233,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1090,"content":2235},[2236],{"type":744,"content":2237},[2238],{"text":2239,"type":742},"Push yourself back up and repeat",{"type":744,"content":2241},[2242,2244,2251],{"text":2243,"type":742},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2245,"type":742,"marks":2246},"FightCamp Community",[2247],{"type":767,"attrs":2248},{"href":2249,"uuid":48,"anchor":48,"custom":2250,"target":770,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2252,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":736,"attrs":2254,"content":2255},{"level":738},[2256],{"text":2257,"type":742},"Train Like a Woman",{"type":744,"content":2259},[2260,2261,2266],{"text":941,"type":742},{"text":896,"type":742,"marks":2262},[2263],{"type":767,"attrs":2264},{"href":946,"uuid":48,"anchor":48,"custom":2265,"target":770,"linktype":13},{},{"text":1853,"type":742},{"type":744,"content":2268},[2269],{"text":1372,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2271,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"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":2280,"title":2281,"plugin":43,"description":2282},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2284,"alt":2285,"name":7,"focus":7,"title":2285,"filename":2286,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1396],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2297,"created_at":2298,"published_at":2299,"updated_at":2300,"id":2301,"uuid":2302,"content":2303,"slug":2461,"full_slug":2462,"sort_by_date":48,"position":2463,"tag_list":2464,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":2465,"first_published_at":2299,"release_id":48,"lang":60,"path":1009,"alternates":2466,"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":2304,"faqs":2305,"title":2297,"topic":2322,"author":1429,"content":2337,"category":2443,"schedule":2278,"component":991,"meta_info":2451,"cover_image":2455,"description":2459,"contributors":2460},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2306,2310,2314,2318],{"_uid":2307,"answer":2308,"question":2309,"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":2311,"answer":2312,"question":2313,"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":2315,"answer":2316,"question":2317,"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":2319,"answer":2320,"question":2321,"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":2323,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2335,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2324,"component":39,"meta_info":2332,"block_image":2333,"cover_image":2334,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2326,"component":118,"meta_info":2327,"meta_title":7,"block_image":2328,"cover_image":2329,"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":733,"content":2338},[2339,2343,2348,2367,2372,2376,2381,2384,2388,2400,2405,2418,2423,2427,2431,2440],{"type":744,"content":2340},[2341],{"text":2342,"type":742},"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":736,"attrs":2344,"content":2345},{"level":738},[2346],{"text":2347,"type":742},"Practice, Practice, Practice",{"type":744,"content":2349},[2350,2352,2356,2358,2365],{"text":2351,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2353,"type":742,"marks":2354},"always",[2355],{"type":1662},{"text":2357,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2359,"type":742,"marks":2360},"mirror",[2361],{"type":767,"attrs":2362},{"href":2363,"uuid":48,"anchor":48,"custom":2364,"target":770,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2366,"type":742}," 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":736,"attrs":2368,"content":2369},{"level":788},[2370],{"text":2371,"type":742},"Shoulder Touch Drill",{"type":744,"content":2373},[2374],{"text":2375,"type":742},"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":736,"attrs":2377,"content":2378},{"level":788},[2379],{"text":2380,"type":742},"Cobra Bag",{"type":744,"content":2382},[2383],{"text":2312,"type":742},{"type":736,"attrs":2385,"content":2386},{"level":788},[2387],{"text":1269,"type":742},{"type":744,"content":2389},[2390,2392,2398],{"text":2391,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1269,"type":742,"marks":2393},[2394],{"type":767,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"custom":2397,"target":770,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2399,"type":742}," 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":736,"attrs":2401,"content":2402},{"level":788},[2403],{"text":2404,"type":742},"“Free flow” mitt work",{"type":744,"content":2406},[2407,2409,2416],{"text":2408,"type":742},"Free flow ",{"text":2410,"type":742,"marks":2411},"mitt work",[2412],{"type":767,"attrs":2413},{"href":2414,"uuid":48,"anchor":48,"custom":2415,"target":770,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2417,"type":742}," 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":736,"attrs":2419,"content":2420},{"level":788},[2421],{"text":2422,"type":742},"Think Fast",{"type":744,"content":2424},[2425],{"text":2426,"type":742},"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":736,"attrs":2428,"content":2429},{"level":738},[2430],{"text":937,"type":742},{"type":744,"content":2432},[2433,2434,2439],{"text":941,"type":742},{"text":896,"type":742,"marks":2435},[2436],{"type":767,"attrs":2437},{"href":946,"uuid":48,"anchor":48,"custom":2438,"target":770,"linktype":13},{},{"text":1368,"type":742},{"type":744,"content":2441},[2442],{"text":1372,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2444,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2449,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2445,"component":118,"meta_info":2446,"meta_title":7,"block_image":2447,"cover_image":2448,"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":2452,"title":2453,"plugin":43,"description":2454},"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":2456,"alt":2457,"name":7,"focus":7,"title":2457,"filename":2458,"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,[1396],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2468,"created_at":2469,"published_at":2470,"updated_at":2471,"id":2472,"uuid":2473,"content":2474,"slug":2699,"full_slug":2700,"sort_by_date":48,"position":2701,"tag_list":2702,"is_startpage":9,"parent_id":1006,"meta_data":48,"group_id":2703,"first_published_at":2704,"release_id":48,"lang":60,"path":1009,"alternates":2705,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2475,"faqs":2476,"title":2468,"topic":2485,"author":1066,"content":2500,"category":2680,"schedule":2688,"component":991,"meta_info":2689,"cover_image":2693,"description":2697,"contributors":2698},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2477,2481],{"_uid":2478,"answer":2479,"question":2480,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2482,"answer":2483,"question":2484,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2486,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2498,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2487,"component":39,"meta_info":2495,"block_image":2496,"cover_image":2497,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"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":733,"content":2501},[2502,2507,2511,2516,2520,2525,2529,2555,2560,2564,2569,2573,2578,2582,2587,2600,2605,2618,2623,2627,2632,2636,2641,2645,2650,2654,2659,2663,2668],{"type":736,"attrs":2503,"content":2504},{"level":738},[2505],{"text":2506,"type":742},"Staying Safe While Exercising in the Cold",{"type":744,"content":2508},[2509],{"text":2510,"type":742},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":736,"attrs":2512,"content":2513},{"level":788},[2514],{"text":2515,"type":742},"Watch the Windchill",{"type":744,"content":2517},[2518],{"text":2519,"type":742},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":736,"attrs":2521,"content":2522},{"level":788},[2523],{"text":2524,"type":742},"Protect Your Extremities",{"type":744,"content":2526},[2527],{"text":2528,"type":742},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":1087,"content":2530},[2531,2537,2543,2549],{"type":1090,"content":2532},[2533],{"type":744,"content":2534},[2535],{"text":2536,"type":742},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":1090,"content":2538},[2539],{"type":744,"content":2540},[2541],{"text":2542,"type":742},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":1090,"content":2544},[2545],{"type":744,"content":2546},[2547],{"text":2548,"type":742},"Wear a hat or headband that covers your ears",{"type":1090,"content":2550},[2551],{"type":744,"content":2552},[2553],{"text":2554,"type":742},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":736,"attrs":2556,"content":2557},{"level":788},[2558],{"text":2559,"type":742},"Wear Layers",{"type":744,"content":2561},[2562],{"text":2563,"type":742},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":736,"attrs":2565,"content":2566},{"level":788},[2567],{"text":2568,"type":742},"Don’t Forget Sunscreen",{"type":744,"content":2570},[2571],{"text":2572,"type":742},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":736,"attrs":2574,"content":2575},{"level":738},[2576],{"text":2577,"type":742},"Getting Motivated to Workout in the Cold ",{"type":744,"content":2579},[2580],{"text":2581,"type":742},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":736,"attrs":2583,"content":2584},{"level":788},[2585],{"text":2586,"type":742},"Invest in New Activewear",{"type":744,"content":2588},[2589,2591,2598],{"text":2590,"type":742},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2592,"type":742,"marks":2593},"new workout gear",[2594],{"type":767,"attrs":2595},{"href":2596,"uuid":48,"anchor":48,"custom":2597,"target":770,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2599,"type":742}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":736,"attrs":2601,"content":2602},{"level":788},[2603],{"text":2604,"type":742},"Find a Workout Buddy",{"type":744,"content":2606},[2607,2609,2616],{"text":2608,"type":742},"Accountability! Accountability! Accountability! Finding a ",{"text":2610,"type":742,"marks":2611},"workout buddy",[2612],{"type":767,"attrs":2613},{"href":2614,"uuid":48,"anchor":48,"custom":2615,"target":770,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2617,"type":742}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":736,"attrs":2619,"content":2620},{"level":788},[2621],{"text":2622,"type":742},"Benefits of Working Out in the Cold",{"type":744,"content":2624},[2625],{"text":2626,"type":742},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":736,"attrs":2628,"content":2629},{"level":788},[2630],{"text":2631,"type":742},"Combat Seasonal Affective Disorder",{"type":744,"content":2633},[2634],{"text":2635,"type":742},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":736,"attrs":2637,"content":2638},{"level":788},[2639],{"text":2640,"type":742},"Boost Your Immune System",{"type":744,"content":2642},[2643],{"text":2644,"type":742},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":736,"attrs":2646,"content":2647},{"level":788},[2648],{"text":2649,"type":742},"Diverse Training Options",{"type":744,"content":2651},[2652],{"text":2653,"type":742},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":736,"attrs":2655,"content":2656},{"level":788},[2657],{"text":2658,"type":742},"Burn More Calories",{"type":744,"content":2660},[2661],{"text":2662,"type":742},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":736,"attrs":2664,"content":2665},{"level":738},[2666],{"text":2667,"type":742},"Train Like a Fighter in the Cold",{"type":744,"content":2669},[2670,2672,2678],{"text":2671,"type":742},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":896,"type":742,"marks":2673},[2674,2677],{"type":767,"attrs":2675},{"href":946,"uuid":48,"anchor":48,"custom":2676,"target":770,"linktype":13},{},{"type":1214},{"text":2679,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2682,"component":118,"meta_info":2683,"meta_title":7,"block_image":2684,"cover_image":2685,"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},[],[],"2023-01-29 00:00",{"_uid":2690,"title":2691,"plugin":43,"description":2692},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2694,"alt":2695,"name":7,"focus":7,"title":2695,"filename":2696,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1396],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":991,"created_at":2707,"published_at":2708,"updated_at":2709,"id":2710,"uuid":2711,"content":2712,"slug":991,"full_slug":2733,"sort_by_date":48,"position":446,"tag_list":2734,"is_startpage":9,"parent_id":2735,"meta_data":48,"group_id":2736,"first_published_at":2737,"release_id":48,"lang":60,"path":7,"alternates":2738,"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":2713,"component":2714,"meta_info":2715,"custom_content_list":2717},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2716,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2718,2723,2728],{"_uid":2719,"label":2720,"value":2721,"dev_id":2722,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2724,"label":2725,"value":2726,"dev_id":2727,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2729,"label":2730,"value":2731,"dev_id":2732,"component":742},"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",[],1787013261874]