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If you’re headed to a Halloween party, you’ll potentially be exposed to the various wintertime viruses making their way around. Get ahead of the cold season by staying consistent with your workouts leading up to Halloween.\n\nFeel Good, Look Good in Your Costume - That costume you’ve been working on all year will feel so much more comfortable if you’ve been maintaining healthy fitness and nutrition habits throughout the fall.\n\nIncrease Your Energy - Working out fuels you! It gives you MORE energy to tackle your day, your goals, and all of the Halloween festivities.","Why should I work out before and on Halloween?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"882c85e3-cee6-4bd4-97c2-876ec8704aa3","Halloween is about silliness and fun, and it offers endless ways to shake up your workout routine. Incorporate these Halloween workout ideas into your training all October long for extra fitness motivation: \n\nDo boxing workouts to a Halloween-themed playlist\n\nStyle your at-home gym with Halloween decorations and colored lighting\n\nLift pumpkins instead of dumbbells for weight training\n\nWear your Halloween costume while you box, and record your workout to share on the FightCamp Community (while you’re at it, challenge your friends to do the same)\n\nCelebrate crushing your workouts with healthy Halloween treats","What are fun Halloween workout ideas?",{"_uid":676,"answer":677,"question":678,"component":670},"1411ad1a-0160-4bfb-a3c1-230add0979ed","HOW TO MAKE HEALTHY CHOICES ON HALLOWEEN\nThe key to a healthy, happy Halloween is to plan ahead, stay aware of your choices, and ultimately remember that one day of excess won’t undue weeks of training. \n\nWorkout Early in the Day\nHalloween evening is a busy time whether you are going trick-or-treating or not. Ensure that you get your Halloween workout in by breaking a sweat first thing in the morning. \n\nEat Before You Trick or Treat\nGoing into the holiday hungry will lead to overeating of candy and a massive sugar crash. Fill up with a balanced meal rich in protein and fiber that will leave you feeling satisfied instead of starving. \n\nDon’t Hoard Candy\nWhether you’re at home handing out candy or trick-or-treating with your family, you may end up with more Halloween candy in your home at the end of the night than you trust yourself with. Bag your excess candy and put it in your car before you go to bed. On November 1st, donate it to a school, shelter, or nonprofit organization that will accept candy donations. \n\nTurn Trick-or-Treating Into a Workout \nIf you’ve ever played a Halloween drinking game, then this Halloween-themed workout that you can do while handing out candy to trick-or-treaters will be easy to understand. Make a list of Halloween costumes and then assign a bodyweight exercise to each costume.\n\nSample Halloween Workout:\n\n🧹 Witch = 10 push-ups\n\n🎃 Pumpkin = 10 crunches\n\n👻 Ghost = 10 burpees\n\nEvery time you see a trick-or-treater in one of the costumes on your list, complete the exercise associated with it. \n\nNote: If your neighborhood typically gets a lot of trick-or-treaters, you might want to cap the game after an hour so you don’t injure yourself! 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She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":705,"alt":695,"name":695,"focus":48,"title":695,"filename":706,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":719,"content":720},"doc",[721,727,734,740,744,749,753,758,762,767,771,823,828,832,837,841,846,850,855,859,864,868,872,883,893,903,907,911,924,929],{"type":722,"content":723},"paragraph",[724],{"text":725,"type":726},"At first glance, Halloween and healthy habits may seem at odds with one another. But there are tons of tricks to celebrate the classic fall holiday without feeling guilty about all the treats. 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",{"type":728,"attrs":745,"content":746},{"level":736},[747],{"text":748,"type":726},"Feel Good in Your Costume",{"type":722,"content":750},[751],{"text":752,"type":726},"That costume you’ve been putting together all year will feel so much more comfortable if you’ve been maintaining healthy fitness and nutrition habits throughout the fall. ",{"type":728,"attrs":754,"content":755},{"level":736},[756],{"text":757,"type":726},"Increase Your Energy",{"type":722,"content":759},[760],{"text":761,"type":726},"Working out fuels you! It gives you MORE energy to tackle your day, your goals, and all of the Halloween festivities.",{"type":728,"attrs":763,"content":764},{"level":730},[765],{"text":766,"type":726},"Fun Halloween Workout Ideas",{"type":722,"content":768},[769],{"text":770,"type":726},"Halloween is about silliness and fun, and it offers endless ways to shake up your workout routine. Incorporate these Halloween workout ideas into your training all October long for extra fitness motivation: ",{"type":772,"content":773},"bullet_list",[774,781,787,793,810],{"type":775,"content":776},"list_item",[777],{"type":722,"content":778},[779],{"text":780,"type":726},"Do boxing workouts to a Halloween-themed playlist",{"type":775,"content":782},[783],{"type":722,"content":784},[785],{"text":786,"type":726},"Style your at-home gym with Halloween decorations and colored lighting",{"type":775,"content":788},[789],{"type":722,"content":790},[791],{"text":792,"type":726},"Lift pumpkins instead of dumbbells for weight training",{"type":775,"content":794},[795],{"type":722,"content":796},[797,799,808],{"text":798,"type":726},"Wear your Halloween costume while you box, and record your workout to share on the ",{"text":800,"type":726,"marks":801},"FightCamp Community",[802,806],{"type":803,"attrs":804},"link",{"href":805,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{"type":807},"underline",{"text":809,"type":726}," (while you’re at it, challenge your friends to do the same)",{"type":775,"content":811},[812],{"type":722,"content":813},[814,816],{"text":815,"type":726},"Celebrate crushing your workouts with ",{"text":817,"type":726,"marks":818},"healthy Halloween treats",[819,822],{"type":803,"attrs":820},{"href":821,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://thishealthytable.com/blog/healthy-halloween-recipes/",{"type":807},{"type":728,"attrs":824,"content":825},{"level":730},[826],{"text":827,"type":726},"How to Make Healthy Choices on Halloween",{"type":722,"content":829},[830],{"text":831,"type":726},"The key to a healthy, happy Halloween is to plan ahead, and stay aware of your choices.",{"type":728,"attrs":833,"content":834},{"level":736},[835],{"text":836,"type":726},"Workout Early in the Day",{"type":722,"content":838},[839],{"text":840,"type":726},"Halloween evening is a busy time whether you are going trick-or-treating or not. Ensure you get your Halloween workout in by breaking a sweat first thing in the morning. ",{"type":728,"attrs":842,"content":843},{"level":736},[844],{"text":845,"type":726},"Eat Before You Trick or Treat",{"type":722,"content":847},[848],{"text":849,"type":726},"Going into the holiday hungry will lead to overeating candy and a massive sugar crash. Fill up with a balanced meal rich in protein and fiber that will leave you feeling satisfied instead of starving. ",{"type":728,"attrs":851,"content":852},{"level":736},[853],{"text":854,"type":726},"Don’t Hoard Candy",{"type":722,"content":856},[857],{"text":858,"type":726},"Whether you’re at home handing out candy or trick-or-treating with your family, you may end up with more Halloween candy in your home at the end of the night than you trust yourself with. Bag your excess candy and put it in your car before you go to bed. On November 1st, donate it to a school, shelter, or nonprofit organization that will accept candy donations. ",{"type":728,"attrs":860,"content":861},{"level":736},[862],{"text":863,"type":726},"Turn Trick-or-Treating Into a Workout ",{"type":722,"content":865},[866],{"text":867,"type":726},"If you’ve ever played a Halloween drinking game, then this Halloween-themed workout that you can do while handing out candy to trick-or-treaters will be easy to understand. Make a list of Halloween costumes and then assign a bodyweight exercise to each costume.",{"type":722,"content":869},[870],{"text":871,"type":726},"Sample Halloween Workout:",{"type":722,"content":873},[874,876],{"text":875,"type":726},"🧹 Witch = 10 ",{"text":877,"type":726,"marks":878},"Jump Switch Lunges",[879],{"type":803,"attrs":880},{"href":881,"uuid":48,"anchor":48,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-jump-switch-lunges","_blank",{"type":722,"content":884},[885,887],{"text":886,"type":726},"🎃 Pumpkin = 10 ",{"text":888,"type":726,"marks":889},"Boxer Twists",[890],{"type":803,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-boxer-twists-proper-technique",{"type":722,"content":894},[895,897],{"text":896,"type":726},"👻 Ghost = 10 ",{"text":898,"type":726,"marks":899},"Squats",[900],{"type":803,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-squats",{"type":722,"content":904},[905],{"text":906,"type":726},"Every time you see a trick-or-treater in one of the costumes on your list, complete the exercise associated with it. ",{"type":722,"content":908},[909],{"text":910,"type":726},"Note: If your neighborhood typically gets a lot of trick-or-treaters, you might want to cap the game after an hour so you don’t injure yourself! ",{"type":722,"content":912},[913,915,922],{"text":914,"type":726},"Looking for motivation and a supportive fitness community this Halloween! Check out the free ",{"text":916,"type":726,"marks":917},"FightCamp app",[918,921],{"type":803,"attrs":919},{"href":920,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/?utm_source=app&utm_medium=more&utm_content=blog",{"type":807},{"text":923,"type":726},". With FightCamp, the only scary thing is how amazing you’ll feel after each workout!",{"type":728,"attrs":925,"content":926},{"level":730},[927],{"text":928,"type":726},"Train Like a Fighter",{"type":722,"content":930},[931,933,940],{"text":932,"type":726},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":934,"type":726,"marks":935},"FightCamp",[936,939],{"type":803,"attrs":937},{"href":938,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"type":807},{"text":941,"type":726}," 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":943,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":944,"component":118,"meta_info":945,"meta_title":7,"block_image":946,"cover_image":947,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-10-10 00:00","article",{"_uid":953,"title":954,"plugin":43,"description":955},"d24e1fc1-4939-49e9-88a8-8f6491a37d7c","The Ultimate Halloween Workout Guide | FightCamp","This Halloween, enjoy the festivities without the guilt. We have some tricks for sticking to your workouts this spooky season. Check out to see what they are.",{"id":957,"alt":958,"name":7,"focus":7,"title":958,"filename":959,"copyright":7,"fieldtype":50,"is_external_url":9},6056456,"FightCamp's Ultimate Halloween Workout Guide","https://a.storyblok.com/f/115220/2400x990/d445b6cb64/fightcamp-ultimate-halloween-workout-guide.png","This Halloween, enjoy the festivities without the guilt. We have some tricks for sticking to your workouts this spooky season. Check out to see what they are...",[],"the-ultimate-halloween-workout-guide","blogs/the-ultimate-halloween-workout-guide",-5260,[966],"featured",60887917,"83feaf7d-031a-4c8b-a89d-371dcd0bd6bf","2022-10-10T13:47:59.591Z","training/{{story.slug}}",[],["Reactive",973],[974,1245,1670,1847,2085,2303],{"name":975,"created_at":976,"published_at":977,"updated_at":978,"id":979,"uuid":980,"content":981,"slug":1239,"full_slug":1240,"sort_by_date":48,"position":1241,"tag_list":1242,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":1243,"first_published_at":977,"release_id":48,"lang":60,"path":970,"alternates":1244,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":982,"faqs":983,"title":975,"topic":1004,"author":1019,"content":1020,"category":1220,"schedule":1228,"component":951,"meta_info":1229,"cover_image":1233,"description":1237,"contributors":1238},"5c2883de-fce6-4b00-8b95-88b297caae4d",[984,988,992,996,1000],{"_uid":985,"answer":986,"question":987,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":989,"answer":990,"question":991,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":993,"answer":994,"question":995,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":997,"answer":998,"question":999,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1001,"answer":1002,"question":1003,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1005,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1017,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1018,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1006,"component":39,"meta_info":1014,"block_image":1015,"cover_image":1016,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1007,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1012,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1013,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1008,"component":118,"meta_info":1009,"meta_title":7,"block_image":1010,"cover_image":1011,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":719,"content":1021},[1022,1036,1040,1044,1048,1052,1056,1059,1064,1069,1083,1088,1092,1097,1101,1106,1120,1124,1128,1142,1156,1160,1164,1178,1183,1187,1201,1205,1216],{"type":722,"content":1023},[1024,1026,1034],{"text":1025,"type":726},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1027,"type":726,"marks":1028},"interval training",[1029,1033],{"type":803,"attrs":1030},{"href":1031,"uuid":48,"anchor":48,"custom":1032,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":807},{"text":1035,"type":726}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":722,"content":1037},[1038],{"text":1039,"type":726},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":728,"attrs":1041,"content":1042},{"level":730},[1043],{"text":987,"type":726},{"type":722,"content":1045},[1046],{"text":1047,"type":726},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":722,"content":1049},[1050],{"text":1051,"type":726},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":728,"attrs":1053,"content":1054},{"level":730},[1055],{"text":991,"type":726},{"type":722,"content":1057},[1058],{"text":990,"type":726},{"type":728,"attrs":1060,"content":1061},{"level":730},[1062],{"text":1063,"type":726},"Unique Benefits of HIIT",{"type":728,"attrs":1065,"content":1066},{"level":736},[1067],{"text":1068,"type":726},"Maximum Effectiveness in Less Time",{"type":722,"content":1070},[1071,1073,1081],{"text":1072,"type":726},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1074,"type":726,"marks":1075},"25-30% more calories",[1076,1080],{"type":803,"attrs":1077},{"href":1078,"uuid":48,"anchor":48,"custom":1079,"target":882,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":807},{"text":1082,"type":726}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":728,"attrs":1084,"content":1085},{"level":736},[1086],{"text":1087,"type":726},"Tones Muscle",{"type":722,"content":1089},[1090],{"text":1091,"type":726},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":728,"attrs":1093,"content":1094},{"level":736},[1095],{"text":1096,"type":726},"Adds Variety",{"type":722,"content":1098},[1099],{"text":1100,"type":726},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":728,"attrs":1102,"content":1103},{"level":736},[1104],{"text":1105,"type":726},"Improves Cardiovascular Health",{"type":722,"content":1107},[1108,1110,1118],{"text":1109,"type":726},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1111,"type":726,"marks":1112},"greater improvements in blood pressure",[1113,1117],{"type":803,"attrs":1114},{"href":1115,"uuid":48,"anchor":48,"custom":1116,"target":882,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":807},{"text":1119,"type":726}," and blood sugar than moderate-intensity workouts. ",{"type":728,"attrs":1121,"content":1122},{"level":730},[1123],{"text":999,"type":726},{"type":722,"content":1125},[1126],{"text":1127,"type":726},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":722,"content":1129},[1130,1132,1140],{"text":1131,"type":726},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1133,"type":726,"marks":1134},"roadwork",[1135,1139],{"type":803,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"custom":1138,"target":882,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":807},{"text":1141,"type":726},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":722,"content":1143},[1144,1146,1154],{"text":1145,"type":726},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1147,"type":726,"marks":1148},"HIIT jump rope workout",[1149,1153],{"type":803,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":882,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":807},{"text":1155,"type":726}," for a full-body cardio blast in just minutes.",{"type":728,"attrs":1157,"content":1158},{"level":730},[1159],{"text":1003,"type":726},{"type":722,"content":1161},[1162],{"text":1163,"type":726},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":722,"content":1165},[1166,1168,1176],{"text":1167,"type":726},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1169,"type":726,"marks":1170},"10 minutes of HIIT boxing",[1171,1175],{"type":803,"attrs":1172},{"href":1173,"uuid":48,"anchor":48,"custom":1174,"target":882,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":807},{"text":1177,"type":726}," and feel the difference with just one workout.",{"type":728,"attrs":1179,"content":1180},{"level":730},[1181],{"text":1182,"type":726},"Hit With HIIT",{"type":722,"content":1184},[1185],{"text":1186,"type":726},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":722,"content":1188},[1189,1191,1199],{"text":1190,"type":726},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1192,"type":726,"marks":1193},"FightCamp’s extensive library of HIIT workouts",[1194,1198],{"type":803,"attrs":1195},{"href":1196,"uuid":48,"anchor":48,"custom":1197,"target":882,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":807},{"text":1200,"type":726},"!",{"type":728,"attrs":1202,"content":1203},{"level":730},[1204],{"text":928,"type":726},{"type":722,"content":1206},[1207,1208,1214],{"text":932,"type":726},{"text":934,"type":726,"marks":1209},[1210,1213],{"type":803,"attrs":1211},{"href":938,"uuid":48,"anchor":48,"custom":1212,"target":882,"linktype":13},{},{"type":807},{"text":1215,"type":726}," 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":722,"content":1217},[1218],{"text":1219,"type":726},"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":1221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1222,"component":118,"meta_info":1223,"meta_title":7,"block_image":1224,"cover_image":1225,"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":1230,"title":1231,"plugin":43,"description":1232},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1234,"alt":1235,"name":7,"focus":7,"title":1235,"filename":1236,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[966],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1246,"created_at":1247,"published_at":1248,"updated_at":1249,"id":1250,"uuid":1251,"content":1252,"slug":1663,"full_slug":1664,"sort_by_date":48,"position":1665,"tag_list":1666,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":1667,"first_published_at":1668,"release_id":48,"lang":60,"path":970,"alternates":1669,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1253,"faqs":1254,"title":1246,"topic":1275,"author":1290,"content":1291,"category":1647,"schedule":1655,"component":951,"meta_info":1656,"cover_image":1659,"description":1658,"contributors":1662},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1255,1259,1263,1267,1271],{"_uid":1256,"answer":1257,"question":1258,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1260,"answer":1261,"question":1262,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1264,"answer":1265,"question":1266,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1268,"answer":1269,"question":1270,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1272,"answer":1273,"question":1274,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1276,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1288,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1277,"component":39,"meta_info":1285,"block_image":1286,"cover_image":1287,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1278,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1283,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1284,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1279,"component":118,"meta_info":1280,"meta_title":7,"block_image":1281,"cover_image":1282,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":719,"content":1292},[1293,1297,1300,1314,1319,1324,1389,1394,1420,1425,1429,1434,1442,1456,1461,1472,1477,1488,1493,1504,1509,1521,1526,1537,1542,1562,1567,1572,1592,1597,1616,1621,1634,1638],{"type":722,"content":1294},[1295],{"text":1296,"type":726},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":722,"content":1298},[1299],{"text":1257,"type":726},{"type":1301,"attrs":1302},"blok",{"id":1303,"body":1304},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1305],{"_uid":1306,"link":1307,"image":1309,"title":1311,"component":1313},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1308,"linktype":13,"fieldtype":14,"cached_url":1308},"https://pin.it/2zdpNMs",{"id":1310,"alt":1311,"name":7,"focus":48,"title":1311,"filename":1312,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":728,"attrs":1315,"content":1316},{"level":730},[1317],{"text":1318,"type":726},"Top Rock Step-By-Step",{"type":728,"attrs":1320,"content":1321},{"level":736},[1322],{"text":1323,"type":726},"The Feet",{"type":772,"content":1325},[1326,1332,1352,1358,1377,1383],{"type":775,"content":1327},[1328],{"type":722,"content":1329},[1330],{"text":1331,"type":726},"Begin by starting in an athletic stance on the balls of your feet",{"type":775,"content":1333},[1334,1338],{"type":722,"content":1335},[1336],{"text":1337,"type":726},"To start, being by doing a “step out”",{"type":772,"content":1339},[1340,1346],{"type":775,"content":1341},[1342],{"type":722,"content":1343},[1344],{"text":1345,"type":726},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":775,"content":1347},[1348],{"type":722,"content":1349},[1350],{"text":1351,"type":726},"Pause for a half-second",{"type":775,"content":1353},[1354],{"type":722,"content":1355},[1356],{"text":1357,"type":726},"Return to the starting stance by performing a slight hop backward",{"type":775,"content":1359},[1360,1364],{"type":722,"content":1361},[1362],{"text":1363,"type":726},"Once returned, perform the opposite foot “step out”",{"type":772,"content":1365},[1366,1372],{"type":775,"content":1367},[1368],{"type":722,"content":1369},[1370],{"text":1371,"type":726},"Make sure the step out is in front of the opposite foot and crosses over",{"type":775,"content":1373},[1374],{"type":722,"content":1375},[1376],{"text":1351,"type":726},{"type":775,"content":1378},[1379],{"type":722,"content":1380},[1381],{"text":1382,"type":726},"Hop back to the starting position",{"type":775,"content":1384},[1385],{"type":722,"content":1386},[1387],{"text":1388,"type":726},"Continue Top Rocking for the remainder of the set",{"type":728,"attrs":1390,"content":1391},{"level":736},[1392],{"text":1393,"type":726},"The Arms",{"type":772,"content":1395},[1396,1402,1408,1414],{"type":775,"content":1397},[1398],{"type":722,"content":1399},[1400],{"text":1401,"type":726},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":775,"content":1403},[1404],{"type":722,"content":1405},[1406],{"text":1407,"type":726},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":775,"content":1409},[1410],{"type":722,"content":1411},[1412],{"text":1413,"type":726},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":775,"content":1415},[1416],{"type":722,"content":1417},[1418],{"text":1419,"type":726},"Continue using this arm motion to help with rhythm and balance",{"type":728,"attrs":1421,"content":1422},{"level":730},[1423],{"text":1424,"type":726},"Movement Key Points",{"type":722,"content":1426},[1427],{"text":1428,"type":726},"Here are some key things to focus on while performing the Top Rock:",{"type":728,"attrs":1430,"content":1431},{"level":736},[1432],{"text":1433,"type":726},"Start by swinging your arms",{"type":772,"content":1435},[1436],{"type":775,"content":1437},[1438],{"type":722,"content":1439},[1440],{"text":1441,"type":726},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1301,"attrs":1443},{"id":1444,"body":1445},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1446],{"url":1447,"_uid":1449,"image":1450,"component":1454,"copyright_details":1455},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1451,"alt":1452,"name":7,"focus":48,"title":1452,"filename":1453,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":728,"attrs":1457,"content":1458},{"level":736},[1459],{"text":1460,"type":726},"On each hop back, your arms should cross in front of your chest",{"type":1301,"attrs":1462},{"id":1444,"body":1463},[1464],{"url":1465,"_uid":1466,"image":1467,"component":1454,"copyright_details":1471},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1468,"alt":1469,"name":7,"focus":48,"title":1469,"filename":1470,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":728,"attrs":1473,"content":1474},{"level":736},[1475],{"text":1476,"type":726},"One foot should cross at a time",{"type":1301,"attrs":1478},{"id":1444,"body":1479},[1480],{"url":1481,"_uid":1482,"image":1483,"component":1454,"copyright_details":1487},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1484,"alt":1485,"name":7,"focus":48,"title":1485,"filename":1486,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":728,"attrs":1489,"content":1490},{"level":736},[1491],{"text":1492,"type":726},"Perform the movement by staying on the balls of your feet",{"type":1301,"attrs":1494},{"id":1444,"body":1495},[1496],{"url":1497,"_uid":1498,"image":1499,"component":1454,"copyright_details":1503},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1500,"alt":1501,"name":7,"focus":48,"title":1501,"filename":1502,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":728,"attrs":1505,"content":1506},{"level":736},[1507],{"text":1508,"type":726},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1301,"attrs":1510},{"id":1511,"body":1512},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1513],{"url":1514,"_uid":1515,"image":1516,"component":1454,"copyright_details":1520},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1517,"alt":1518,"name":7,"focus":48,"title":1518,"filename":1519,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":728,"attrs":1522,"content":1523},{"level":736},[1524],{"text":1525,"type":726},"Stay loose and have fun!",{"type":1301,"attrs":1527},{"id":1444,"body":1528},[1529],{"url":1530,"_uid":1531,"image":1532,"component":1454,"copyright_details":1536},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1533,"alt":1534,"name":7,"focus":48,"title":1534,"filename":1535,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":728,"attrs":1538,"content":1539},{"level":730},[1540],{"text":1541,"type":726},"Muscles Used",{"type":772,"content":1543},[1544,1550,1556],{"type":775,"content":1545},[1546],{"type":722,"content":1547},[1548],{"text":1549,"type":726},"Deltoids",{"type":775,"content":1551},[1552],{"type":722,"content":1553},[1554],{"text":1555,"type":726},"Core",{"type":775,"content":1557},[1558],{"type":722,"content":1559},[1560],{"text":1561,"type":726},"Calves",{"type":728,"attrs":1563,"content":1564},{"level":730},[1565],{"text":1566,"type":726},"Application",{"type":728,"attrs":1568,"content":1569},{"level":736},[1570],{"text":1571,"type":726},"For Sets",{"type":772,"content":1573},[1574,1580,1586],{"type":775,"content":1575},[1576],{"type":722,"content":1577},[1578],{"text":1579,"type":726},"Perform 3-6 sets",{"type":775,"content":1581},[1582],{"type":722,"content":1583},[1584],{"text":1585,"type":726},"12-20 repetitions each way",{"type":775,"content":1587},[1588],{"type":722,"content":1589},[1590],{"text":1591,"type":726},"Rest 30-45 seconds between sets",{"type":728,"attrs":1593,"content":1594},{"level":736},[1595],{"text":1596,"type":726},"For Time",{"type":772,"content":1598},[1599,1604,1610],{"type":775,"content":1600},[1601],{"type":722,"content":1602},[1603],{"text":1579,"type":726},{"type":775,"content":1605},[1606],{"type":722,"content":1607},[1608],{"text":1609,"type":726},"Perform for 30-90 seconds",{"type":775,"content":1611},[1612],{"type":722,"content":1613},[1614],{"text":1615,"type":726},"Rest 45-60 seconds between sets",{"type":728,"attrs":1617,"content":1618},{"level":730},[1619],{"text":1620,"type":726},"Dance Moves For Boxers",{"type":722,"content":1622},[1623,1625,1632],{"text":1624,"type":726},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1626,"type":726,"marks":1627},"Flo Master",[1628],{"type":803,"attrs":1629},{"href":1630,"uuid":48,"anchor":48,"custom":1631,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1633,"type":726},". ",{"type":728,"attrs":1635,"content":1636},{"level":730},[1637],{"text":928,"type":726},{"type":722,"content":1639},[1640,1641,1646],{"text":932,"type":726},{"text":934,"type":726,"marks":1642},[1643],{"type":803,"attrs":1644},{"href":938,"uuid":48,"anchor":48,"custom":1645,"target":882,"linktype":13},{},{"text":941,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1648,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1653,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1654,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1649,"component":118,"meta_info":1650,"meta_title":7,"block_image":1651,"cover_image":1652,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1657,"title":1246,"plugin":43,"description":1658},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1660,"alt":1246,"name":7,"focus":48,"title":1246,"filename":1661,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[966],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1671,"created_at":1672,"published_at":1673,"updated_at":1674,"id":1675,"uuid":1676,"content":1677,"slug":1841,"full_slug":1842,"sort_by_date":48,"position":1843,"tag_list":1844,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":1845,"first_published_at":1673,"release_id":48,"lang":60,"path":970,"alternates":1846,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1678,"faqs":1679,"title":1671,"topic":1696,"author":1711,"content":1712,"category":1822,"schedule":1830,"component":951,"meta_info":1831,"cover_image":1835,"description":1839,"contributors":1840},"52144e3e-d0cf-4037-a459-fad9641f4053",[1680,1684,1688,1692],{"_uid":1681,"answer":1682,"question":1683,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1685,"answer":1686,"question":1687,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1689,"answer":1690,"question":1691,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1693,"answer":1694,"question":1695,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1697,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1698,"component":39,"meta_info":1706,"block_image":1707,"cover_image":1708,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1699,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1700,"component":118,"meta_info":1701,"meta_title":7,"block_image":1702,"cover_image":1703,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":719,"content":1713},[1714,1718,1723,1728,1741,1745,1750,1754,1759,1770,1775,1788,1793,1806,1810,1819],{"type":722,"content":1715},[1716],{"text":1717,"type":726},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":728,"attrs":1719,"content":1720},{"level":730},[1721],{"text":1722,"type":726},"4 Ways To Tire Out Your Opponent",{"type":728,"attrs":1724,"content":1725},{"level":736},[1726],{"text":1727,"type":726},"A Consistent Body Attack",{"type":722,"content":1729},[1730,1732,1739],{"text":1731,"type":726},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1733,"type":726,"marks":1734},"opponent’s body",[1735],{"type":803,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"custom":1738,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1740,"type":726},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":722,"content":1742},[1743],{"text":1744,"type":726},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":728,"attrs":1746,"content":1747},{"level":736},[1748],{"text":1749,"type":726},"Constant Pressure",{"type":722,"content":1751},[1752],{"text":1753,"type":726},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":728,"attrs":1755,"content":1756},{"level":736},[1757],{"text":1758,"type":726},"Cut Off the Ring ",{"type":722,"content":1760},[1761,1768],{"text":1762,"type":726,"marks":1763},"Cutting off the space",[1764],{"type":803,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1769,"type":726}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":728,"attrs":1771,"content":1772},{"level":736},[1773],{"text":1774,"type":726},"Attack the Arms",{"type":722,"content":1776},[1777,1779,1786],{"text":1778,"type":726},"This is a favorite trick of ",{"text":1780,"type":726,"marks":1781},"Canelo Alvarez",[1782],{"type":803,"attrs":1783},{"href":1784,"uuid":48,"anchor":48,"custom":1785,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1787,"type":726}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":728,"attrs":1789,"content":1790},{"level":730},[1791],{"text":1792,"type":726},"Sapping Their Strength",{"type":722,"content":1794},[1795,1797,1804],{"text":1796,"type":726},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1798,"type":726,"marks":1799},"Mike Tyson",[1800],{"type":803,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":882,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1805,"type":726}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":728,"attrs":1807,"content":1808},{"level":730},[1809],{"text":928,"type":726},{"type":722,"content":1811},[1812,1813,1818],{"text":932,"type":726},{"text":934,"type":726,"marks":1814},[1815],{"type":803,"attrs":1816},{"href":938,"uuid":48,"anchor":48,"custom":1817,"target":882,"linktype":13},{},{"text":1215,"type":726},{"type":722,"content":1820},[1821],{"text":1219,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1823,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1828,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1829,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1824,"component":118,"meta_info":1825,"meta_title":7,"block_image":1826,"cover_image":1827,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1832,"title":1833,"plugin":43,"description":1834},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1836,"alt":1837,"name":7,"focus":48,"title":1837,"filename":1838,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[966],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1848,"created_at":1849,"published_at":1850,"updated_at":1851,"id":1852,"uuid":1853,"content":1854,"slug":2078,"full_slug":2079,"sort_by_date":48,"position":2080,"tag_list":2081,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":2082,"first_published_at":2083,"release_id":48,"lang":60,"path":970,"alternates":2084,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1855,"faqs":1856,"title":1848,"topic":1877,"author":1892,"content":1893,"category":2062,"schedule":2070,"component":951,"meta_info":2071,"cover_image":2074,"description":2073,"contributors":2077},"d9342cbc-2f33-448b-95cb-d9141a391216",[1857,1861,1865,1869,1873],{"_uid":1858,"answer":1859,"question":1860,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1862,"answer":1863,"question":1864,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1866,"answer":1867,"question":1868,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1870,"answer":1871,"question":1872,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1874,"answer":1875,"question":1876,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1878,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1890,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1879,"component":39,"meta_info":1887,"block_image":1888,"cover_image":1889,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1880,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1885,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1886,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1881,"component":118,"meta_info":1882,"meta_title":7,"block_image":1883,"cover_image":1884,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":719,"content":1894},[1895,1908,1912,1924,1928,1932,1944,1948,1952,1956,1973,1977,1981,1985,2001,2005,2010,2022,2026,2036,2048,2052],{"type":722,"content":1896},[1897,1899,1906],{"text":1898,"type":726},"FightCamp Trainer ",{"text":1900,"type":726,"marks":1901},"Coach PJ",[1902],{"type":803,"attrs":1903},{"href":1904,"uuid":48,"anchor":48,"custom":1905,"target":882,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1907,"type":726}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":722,"content":1909},[1910],{"text":1911,"type":726},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":1301,"attrs":1913},{"id":1914,"body":1915},"d975e679-f879-4a04-b019-c5eb66b48e99",[1916],{"_uid":1917,"link":1918,"image":1920,"title":1922,"component":1313},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1919,"linktype":13,"fieldtype":14,"cached_url":1919},"https://youtu.be/G-4nuJefUcE",{"id":1921,"alt":1922,"name":7,"focus":48,"title":1922,"filename":1923,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":728,"attrs":1925,"content":1926},{"level":730},[1927],{"text":1860,"type":726},{"type":722,"content":1929},[1930],{"text":1931,"type":726},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":1301,"attrs":1933},{"id":1934,"body":1935},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1936],{"url":1937,"_uid":1938,"image":1939,"component":1454,"copyright_details":1943},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1940,"alt":1941,"name":7,"focus":48,"title":1941,"filename":1942,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":722,"content":1945},[1946],{"text":1947,"type":726},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":728,"attrs":1949,"content":1950},{"level":730},[1951],{"text":1864,"type":726},{"type":722,"content":1953},[1954],{"text":1955,"type":726},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":1301,"attrs":1957},{"id":1934,"body":1958},[1959],{"url":1960,"_uid":1961,"image":1962,"component":1454,"copyright_details":1966},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1963,"alt":1964,"name":7,"focus":48,"title":1964,"filename":1965,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1967],{"_uid":1968,"link":1969,"title":1971,"component":1972},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1970,"linktype":13,"fieldtype":14,"cached_url":1970},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":722,"content":1974},[1975],{"text":1976,"type":726},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":728,"attrs":1978,"content":1979},{"level":730},[1980],{"text":1868,"type":726},{"type":722,"content":1982},[1983],{"text":1984,"type":726},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":1301,"attrs":1986},{"id":1934,"body":1987},[1988],{"url":1989,"_uid":1990,"image":1991,"component":1454,"copyright_details":1995},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1992,"alt":1993,"name":7,"focus":48,"title":1993,"filename":1994,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1996],{"_uid":1997,"link":1998,"title":2000,"component":1972},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1999,"linktype":13,"fieldtype":14,"cached_url":1999},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":722,"content":2002},[2003],{"text":2004,"type":726},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":728,"attrs":2006,"content":2007},{"level":730},[2008],{"text":2009,"type":726},"Levels & Abilities",{"type":722,"content":2011},[2012,2014,2021],{"text":2013,"type":726},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2015,"type":726,"marks":2016},"sweet science",[2017],{"type":803,"attrs":2018},{"href":2019,"uuid":48,"anchor":48,"custom":2020,"target":882,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1633,"type":726},{"type":728,"attrs":2023,"content":2024},{"level":730},[2025],{"text":1876,"type":726},{"type":1301,"attrs":2027},{"id":1934,"body":2028},[2029],{"url":2030,"_uid":2031,"image":2032,"component":1454,"copyright_details":2035},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2033,"alt":1941,"name":7,"focus":48,"title":1941,"filename":2034,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":722,"content":2037},[2038,2040,2046],{"text":2039,"type":726},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":916,"type":726,"marks":2041},[2042],{"type":803,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":882,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2047,"type":726},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":728,"attrs":2049,"content":2050},{"level":730},[2051],{"text":928,"type":726},{"type":722,"content":2053},[2054,2055,2060],{"text":932,"type":726},{"text":934,"type":726,"marks":2056},[2057],{"type":803,"attrs":2058},{"href":938,"uuid":48,"anchor":48,"custom":2059,"target":882,"linktype":13},{},{"text":2061,"type":726}," 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":2063,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2068,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2064,"component":118,"meta_info":2065,"meta_title":7,"block_image":2066,"cover_image":2067,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2072,"title":1848,"plugin":43,"description":2073},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2075,"alt":1848,"name":7,"focus":48,"title":1848,"filename":2076,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[966],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2086,"created_at":2087,"published_at":2088,"updated_at":2089,"id":2090,"uuid":2091,"content":2092,"slug":2297,"full_slug":2298,"sort_by_date":48,"position":2299,"tag_list":2300,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":2301,"first_published_at":2088,"release_id":48,"lang":60,"path":970,"alternates":2302,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2093,"faqs":2094,"title":2086,"topic":2111,"author":1019,"content":2126,"category":2278,"schedule":2286,"component":951,"meta_info":2287,"cover_image":2291,"description":2295,"contributors":2296},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2095,2099,2103,2107],{"_uid":2096,"answer":2097,"question":2098,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2100,"answer":2101,"question":2102,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2104,"answer":2105,"question":2106,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2108,"answer":2109,"question":2110,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2112,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2124,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2125,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2113,"component":39,"meta_info":2121,"block_image":2122,"cover_image":2123,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2114,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2119,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2120,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2115,"component":118,"meta_info":2116,"meta_title":7,"block_image":2117,"cover_image":2118,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":2127},[2128,2132,2145,2149,2154,2157,2162,2167,2171,2176,2180,2185,2189,2194,2198,2203,2217,2221,2225,2229,2233,2238,2242,2256,2260,2264,2275],{"type":722,"content":2129},[2130],{"text":2131,"type":726},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":722,"content":2133},[2134,2136,2143],{"text":2135,"type":726},"Running for boxers is a critical element of ",{"text":2137,"type":726,"marks":2138},"roadwork drills",[2139,2142],{"type":803,"attrs":2140},{"href":1137,"uuid":48,"anchor":48,"custom":2141,"target":882,"linktype":13},{},{"type":807},{"text":2144,"type":726}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":722,"content":2146},[2147],{"text":2148,"type":726},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":728,"attrs":2150,"content":2151},{"level":730},[2152],{"text":2153,"type":726},"Is Running Good for Boxing?",{"type":722,"content":2155},[2156],{"text":2097,"type":726},{"type":728,"attrs":2158,"content":2159},{"level":730},[2160],{"text":2161,"type":726},"Benefits of Running for Boxers",{"type":728,"attrs":2163,"content":2164},{"level":736},[2165],{"text":2166,"type":726},"Builds Endurance & Stamina",{"type":722,"content":2168},[2169],{"text":2170,"type":726},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":728,"attrs":2172,"content":2173},{"level":736},[2174],{"text":2175,"type":726},"Improves Cardiovascular System",{"type":722,"content":2177},[2178],{"text":2179,"type":726},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":728,"attrs":2181,"content":2182},{"level":736},[2183],{"text":2184,"type":726},"Strengthens Lower Body",{"type":722,"content":2186},[2187],{"text":2188,"type":726},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":728,"attrs":2190,"content":2191},{"level":736},[2192],{"text":2193,"type":726},"Teaches Discipline",{"type":722,"content":2195},[2196],{"text":2197,"type":726},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":728,"attrs":2199,"content":2200},{"level":736},[2201],{"text":2202,"type":726},"Enhances Mental Clarity",{"type":722,"content":2204},[2205,2207,2215],{"text":2206,"type":726},"Much like boxing, running can be a form of ",{"text":2208,"type":726,"marks":2209},"meditative movement",[2210,2214],{"type":803,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":882,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":807},{"text":2216,"type":726}," that clears your head and focuses your mind.",{"type":728,"attrs":2218,"content":2219},{"level":730},[2220],{"text":2106,"type":726},{"type":722,"content":2222},[2223],{"text":2224,"type":726},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":722,"content":2226},[2227],{"text":2228,"type":726},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":722,"content":2230},[2231],{"text":2232,"type":726},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":728,"attrs":2234,"content":2235},{"level":730},[2236],{"text":2237,"type":726},"How Long Should I Be Running for Boxing?",{"type":722,"content":2239},[2240],{"text":2241,"type":726},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":722,"content":2243},[2244,2246,2254],{"text":2245,"type":726},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2247,"type":726,"marks":2248},"10 minutes of running",[2249,2253],{"type":803,"attrs":2250},{"href":2251,"uuid":48,"anchor":48,"custom":2252,"target":882,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":807},{"text":2255,"type":726}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":722,"content":2257},[2258],{"text":2259,"type":726},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":728,"attrs":2261,"content":2262},{"level":730},[2263],{"text":928,"type":726},{"type":722,"content":2265},[2266,2267,2273],{"text":932,"type":726},{"text":934,"type":726,"marks":2268},[2269,2272],{"type":803,"attrs":2270},{"href":938,"uuid":48,"anchor":48,"custom":2271,"target":882,"linktype":13},{},{"type":807},{"text":2274,"type":726}," 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":722,"content":2276},[2277],{"text":1219,"type":726},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2279,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2284,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2280,"component":118,"meta_info":2281,"meta_title":7,"block_image":2282,"cover_image":2283,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2288,"title":2289,"plugin":43,"description":2290},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2292,"alt":2293,"name":7,"focus":7,"title":2293,"filename":2294,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[966],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2304,"created_at":2305,"published_at":2306,"updated_at":2307,"id":2308,"uuid":2309,"content":2310,"slug":2479,"full_slug":2480,"sort_by_date":48,"position":2481,"tag_list":2482,"is_startpage":9,"parent_id":967,"meta_data":48,"group_id":2483,"first_published_at":2484,"release_id":48,"lang":60,"path":970,"alternates":2485,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2311,"faqs":2312,"title":2329,"topic":2330,"author":1290,"content":2345,"category":2463,"schedule":2471,"component":951,"meta_info":2472,"cover_image":2475,"description":2474,"contributors":2478},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2313,2317,2321,2325],{"_uid":2314,"answer":2315,"question":2316,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2318,"answer":2319,"question":2320,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2322,"answer":2323,"question":2324,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2326,"answer":2327,"question":2328,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2331,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2332,"component":39,"meta_info":2340,"block_image":2341,"cover_image":2342,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2334,"component":118,"meta_info":2335,"meta_title":7,"block_image":2336,"cover_image":2337,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":719,"content":2346},[2347,2360,2365,2370,2382,2385,2390,2401,2404,2409,2420,2424,2428,2433,2446,2450,2459],{"type":722,"content":2348},[2349,2351,2358],{"text":2350,"type":726},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2352,"type":726,"marks":2353},"shadowboxing",[2354],{"type":803,"attrs":2355},{"href":2356,"uuid":48,"anchor":48,"custom":2357,"target":882,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2359,"type":726}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":728,"attrs":2361,"content":2362},{"level":730},[2363],{"text":2364,"type":726},"Why You Should Practice Shadowboxing With Hand Weights",{"type":728,"attrs":2366,"content":2367},{"level":736},[2368],{"text":2369,"type":726},"1. Speed",{"type":1301,"attrs":2371},{"id":2372,"body":2373},"58589914-3cf9-454d-8369-7218c807f59a",[2374],{"url":2375,"_uid":2376,"image":2377,"component":1454,"copyright_details":2381},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2378,"alt":2379,"name":7,"focus":48,"title":2379,"filename":2380,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":722,"content":2383},[2384],{"text":2319,"type":726},{"type":728,"attrs":2386,"content":2387},{"level":736},[2388],{"text":2389,"type":726},"2. Arm Endurance",{"type":1301,"attrs":2391},{"id":2372,"body":2392},[2393],{"url":2394,"_uid":2395,"image":2396,"component":1454,"copyright_details":2400},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2397,"alt":2398,"name":7,"focus":48,"title":2398,"filename":2399,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":722,"content":2402},[2403],{"text":2323,"type":726},{"type":728,"attrs":2405,"content":2406},{"level":736},[2407],{"text":2408,"type":726},"3. Cardiovascular Conditioning",{"type":1301,"attrs":2410},{"id":2372,"body":2411},[2412],{"url":2413,"_uid":2414,"image":2415,"component":1454,"copyright_details":2419},{"id":7,"url":7,"linktype":1448,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2416,"alt":2417,"name":7,"focus":48,"title":2417,"filename":2418,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":722,"content":2421},[2422],{"text":2423,"type":726},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":722,"content":2425},[2426],{"text":2427,"type":726},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":728,"attrs":2429,"content":2430},{"level":730},[2431],{"text":2432,"type":726},"Amp Up Your Training",{"type":722,"content":2434},[2435,2437,2444],{"text":2436,"type":726},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2438,"type":726,"marks":2439},"FightCamp Facebook Community",[2440],{"type":803,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"custom":2443,"target":882,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2445,"type":726}," and let me know.",{"type":728,"attrs":2447,"content":2448},{"level":730},[2449],{"text":928,"type":726},{"type":722,"content":2451},[2452,2453,2458],{"text":932,"type":726},{"text":934,"type":726,"marks":2454},[2455],{"type":803,"attrs":2456},{"href":938,"uuid":48,"anchor":48,"custom":2457,"target":882,"linktype":13},{},{"text":1215,"type":726},{"type":722,"content":2460},[2461],{"text":2462,"type":726},"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":2464,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2469,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2470,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2465,"component":118,"meta_info":2466,"meta_title":7,"block_image":2467,"cover_image":2468,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2473,"title":2329,"plugin":43,"description":2474},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2476,"alt":2304,"name":7,"focus":48,"title":2304,"filename":2477,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[966],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":951,"created_at":2487,"published_at":2488,"updated_at":2489,"id":2490,"uuid":2491,"content":2492,"slug":951,"full_slug":2513,"sort_by_date":48,"position":446,"tag_list":2514,"is_startpage":9,"parent_id":2515,"meta_data":48,"group_id":2516,"first_published_at":2517,"release_id":48,"lang":60,"path":7,"alternates":2518,"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":2493,"component":2494,"meta_info":2495,"custom_content_list":2497},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2496,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2498,2503,2508],{"_uid":2499,"label":2500,"value":2501,"dev_id":2502,"component":726},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2504,"label":2505,"value":2506,"dev_id":2507,"component":726},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2509,"label":2510,"value":2511,"dev_id":2512,"component":726},"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",[],1787353502382]