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Basically, think of self-myofascial release as a kind of deep tissue massage. There are also percussion tools available like Theragun and Hyperice Hypervolt that use a percussion-like motion to break up muscle fascia and stimulate blood flow.","What Is Self-Myofascial Release Therapy?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f01a9c75-fafa-45c3-a2fe-056ba04dc388","Some of the main reasons why you may want to start utilizing these self-myofascial release tools for recovery are simple. A lot of us spend a great deal of time sitting–whether that’s at our desks at work or in the car. We start to develop “knots” in our muscles that can lead to aches and pain. These knots are adhesions in the fascia. Foam rolling can help us “roll out” these knots and break them up.","Why Should I Do Self-Myofascial Release For Recovery?",{"_uid":676,"answer":677,"question":678,"component":670},"de51c008-4623-4f6d-9d0b-c050e0480d40","Here are four (4) benefits of self-myofascial release therapy:\n1. Relieves muscle tightness\n2. Relieves soreness and inflammation\n3. Increases joint range of motion\n4. Prevents injury","What are the benefits of self-myofascial release therapy?",{"_uid":680,"answer":681,"question":682,"component":670},"045ad4c3-dbdc-4581-9c5e-463506b0283f","Here are some different types of self-myofascial release tools:\n1. Standard foam rollers\n2. Textured foam rollers\n3. Spheres\n4. Vibration foam rollers\n5. Massage guns","What are different types of self-myofascial release tools?",{"_uid":684,"answer":685,"question":686,"component":670},"96acaf37-7c3e-4b2b-90ba-b610f643b046","- Coach PJ recommends starting out with a softer foam roller with more give to allow you to get used to and comfortable with rolling\n\n- Over time, you can move on to something denser, depending on your needs (e.g. PVC pipe is cheap and as dense as it gets)","Standard Foam Rollers",{"_uid":688,"answer":689,"question":690,"component":670},"f2f3ba7a-b464-4c32-bd8e-0960edbe3161","Textured foam rollers help grind and dig into deeper muscles compared to normal foam rollers and do not slip as easily when rolling.\n\n","What are textured foam rollers?",{"_uid":692,"answer":693,"question":694,"component":670},"e6f6395f-5321-437a-9686-47611864658b","- Examples include percussion spheres or lacrosse balls\n- Smaller surface area allows for working on small, targeted knots\n- Commonly used in Trigger Point Therapy (same concept as self-myofascial release)\n- Great for tricky spots, such as the feet, neck, and hips","Spheres",{"_uid":696,"answer":697,"question":698,"component":670},"0c36f64b-c856-4dae-b229-6332285b0a90","Vibration foam rollers have the dual benefit of vibration and pressure to stimulate blood flood and reach deeper into muscles.","What are vibration foam rollers?",{"_uid":700,"answer":701,"question":702,"component":670},"7ccf4b56-0b92-4dd0-96de-516c1295f72b","Massage guns are handheld tools that use percussion vibrations to break up fascia. They are best if tight on time for recovery. They come with multiple speed settings, attachments, and levels.","What are massage guns?",{"_uid":704,"answer":705,"question":706,"component":670},"a0c76d75-c10a-47d7-994b-ba33b6a258f4","To keep the answer simple, everywhere. If you have time, perform SMR on your entire body. But if you’re in a time crunch, here are our top 10 body parts to focus on:\n1. Upper Back\n2. Latissimus Dorsi (Lats)\n3. Glutes\n4. Hamstrings\n5. Calves\n6. Quads/IT Band\n7. Groin/Hip Flexors\n8. Feet\n9. Chest\n10. Delts\n\nNote: Start incorporating these different areas. For example, try cycling through them on different days, i.e. lower body one day, upper body the next, especially if you do total body workouts or boxing/kickboxing training.","Where should you self-myofascial release?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":708,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":709,"component":39,"meta_info":717,"block_image":718,"cover_image":719,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":740,"full_slug":741,"sort_by_date":48,"position":742,"tag_list":743,"is_startpage":9,"parent_id":744,"meta_data":48,"group_id":745,"first_published_at":746,"release_id":48,"lang":60,"path":7,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":730,"_uid":731,"name":723,"photo":732,"component":736,"social_link_tiktok":737,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":738,"social_link_linkedin":7,"social_link_instagram":739,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":733,"alt":723,"name":734,"focus":48,"title":723,"filename":735,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","author","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],65634443,"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":749,"content":750},"doc",[751,757,779,785,799,805,825,830,841,853,859,889,895,905,909,913,928,933,947,951,985,990,998,1003,1023,1029,1039,1043,1106,1123,1128,1140,1144,1156],{"type":752,"content":753},"paragraph",[754],{"text":755,"type":756},"What do Boxing, Olympic, MMA, and professional athletes all have in common? The majority of them have dedicated their entire lives to their craft, and most of them work out multiple times a day. How are they able to maintain such a high level of performance every day? It all comes down to one word: Recovery.","text",{"type":752,"content":758},[759,761,769,771,777],{"text":760,"type":756},"Recovery is just as important, if not more so than working out. LeBron James spends ",{"text":762,"type":756,"marks":763},"$1.5 million annually",[764],{"type":765,"attrs":766},"link",{"href":767,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.businessinsider.com/how-lebron-james-spends-money-body-care-2018-7","_blank",{"text":770,"type":756}," on all things recovery: diet, trainers, chiropractors, physical therapists, etc. You name it, he probably does it. While the majority of us could never imagine investing that much money on recovery, something as inexpensive as a $12 tool can get you started on the right path to recovering stronger. Here’s where ",{"text":772,"type":756,"marks":773},"foam rolling",[774],{"type":765,"attrs":775},{"href":776,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery",{"text":778,"type":756},", percussion tools, and self-myofascial release therapy come into play.",{"type":752,"content":780},[781,783],{"text":782,"type":756},"All of these recovery techniques have specific intentions and benefits. FightCamp Trainers Aaron, Coach PJ, and Jess break down some of the basics when it comes to great recovery therapies, especially foam rolling, a type of self-myofascial release.",{"type":784},"hard_break",{"type":786,"attrs":787},"blok",{"id":788,"body":789},"7a02cf09-b89a-4f21-90ef-c4bef533db89",[790],{"_uid":791,"link":792,"image":794,"title":796,"component":798},"i-c14de2d9-7114-45ba-a4cd-08917b73fbde",{"id":7,"url":793,"linktype":13,"fieldtype":14,"cached_url":793},"https://youtu.be/1sT1xvj92eg",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3847285,"Does Foam Rolling Work? l Foam Rolling Explained","https://a.storyblok.com/f/115220/1244x700/9106f52ffb/does-foam-rolling-work-foam-rolling-explained.png","image_video_link",{"type":800,"attrs":801,"content":803},"heading",{"level":802},2,[804],{"text":669,"type":756},{"type":752,"content":806},[807,809,815,817,823],{"text":808,"type":756},"Self-myofascial release technique (SMR), uses your body weight to exert pressure on muscles with small repetitive movements on a hard surface, like a foam cylinder or foam roller. Basically, think of self-myofascial release as a kind of deep tissue massage. There are also percussion tools available like ",{"text":810,"type":756,"marks":811},"Theragun",[812],{"type":765,"attrs":813},{"href":814,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.therabody.com/us/en-us/4th-generation-devices/",{"text":816,"type":756}," and ",{"text":818,"type":756,"marks":819},"Hyperice Hypervolt",[820],{"type":765,"attrs":821},{"href":822,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://hyperice.com/products/?product-type=hypervolt",{"text":824,"type":756}," that use a percussion-like motion to break up muscle fascia and stimulate blood flow.",{"type":800,"attrs":826,"content":827},{"level":802},[828,829],{"text":674,"type":756},{"type":784},{"type":786,"attrs":831},{"id":788,"body":832},[833],{"_uid":834,"image":835,"component":839,"copyright_details":840},"i-a5696b04-34e1-4ce4-b316-5b80131be7f1",{"id":836,"alt":837,"name":7,"focus":48,"title":837,"filename":838,"copyright":7,"fieldtype":50},3847283,"Jess Evans Doing Foam Rolling Exercises","https://a.storyblok.com/f/115220/1100x1100/bcc1ed958f/foam_rolling_exercises.png","content_image",[],{"type":752,"content":842},[843,845,851],{"text":844,"type":756},"Some of the main reasons why you may want to start utilizing these self-myofascial release tools for recovery are simple. A lot of us spend a great deal of time sitting–whether at our desks, at work, or in the car. We start to develop “knots” in our muscles that can lead to aches and pain. These knots are adhesions in the fascia. ",{"text":846,"type":756,"marks":847},"Foam rolling",[848],{"type":765,"attrs":849},{"href":850,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://youtu.be/tjdi05ulzM8",{"text":852,"type":756}," can help us “roll out” these knots and break them up.",{"type":800,"attrs":854,"content":856},{"level":855},3,[857],{"text":858,"type":756},"Benefits",{"type":860,"attrs":861,"content":863},"ordered_list",{"order":862},1,[864,871,877,883],{"type":865,"content":866},"list_item",[867],{"type":752,"content":868},[869],{"text":870,"type":756},"Relieves muscle tightness",{"type":865,"content":872},[873],{"type":752,"content":874},[875],{"text":876,"type":756},"Relieves soreness and inflammation",{"type":865,"content":878},[879],{"type":752,"content":880},[881],{"text":882,"type":756},"Increases joint range of motion",{"type":865,"content":884},[885],{"type":752,"content":886},[887],{"text":888,"type":756},"Prevents injury",{"type":800,"attrs":890,"content":891},{"level":802},[892,894],{"text":893,"type":756},"Types of Self-Myofascial Release Tools",{"type":784},{"type":786,"attrs":896},{"id":788,"body":897},[898],{"_uid":899,"image":900,"component":839,"copyright_details":904},"i-fa8ceda7-13f3-4457-84f9-5a90d5bb1946",{"id":901,"alt":902,"name":7,"focus":48,"title":902,"filename":903,"copyright":7,"fieldtype":50},3847239,"Self-Myofascial Release Tools","https://a.storyblok.com/f/115220/1100x1100/997ba6b183/foam_rollers.png",[],{"type":752,"content":906},[907],{"text":908,"type":756},"There are many different types of self-myofascial release tools on the market, but it all comes down to one goal:  Help you become a better athlete. These tools come in all sizes, materials, densities, degrees of softness, grips, traction, and textures. They all help with flexibility and range of motion, with the ultimate goal of relieving muscle pain and soreness. Here are a few of our recommendations:",{"type":800,"attrs":910,"content":911},{"level":855},[912],{"text":686,"type":756},{"type":914,"content":915},"bullet_list",[916,922],{"type":865,"content":917},[918],{"type":752,"content":919},[920],{"text":921,"type":756},"Coach PJ recommends starting out with a softer foam roller with more give to allow you to get used to and comfortable with rolling",{"type":865,"content":923},[924],{"type":752,"content":925},[926],{"text":927,"type":756},"Over time, you can move on to something denser, depending on your needs (e.g. PVC pipe is cheap and as dense as it gets)",{"type":800,"attrs":929,"content":930},{"level":855},[931],{"text":932,"type":756},"Textured Foam Rollers",{"type":914,"content":934},[935,941],{"type":865,"content":936},[937],{"type":752,"content":938},[939],{"text":940,"type":756},"Help grind and dig into deeper muscles compared to normal foam rollers ",{"type":865,"content":942},[943],{"type":752,"content":944},[945],{"text":946,"type":756},"Do not slip as easily when rolling",{"type":800,"attrs":948,"content":949},{"level":855},[950],{"text":694,"type":756},{"type":914,"content":952},[953,959,965,979],{"type":865,"content":954},[955],{"type":752,"content":956},[957],{"text":958,"type":756},"Examples include percussion spheres or lacrosse balls",{"type":865,"content":960},[961],{"type":752,"content":962},[963],{"text":964,"type":756},"Smaller surface area allows for working on small, targeted knots",{"type":865,"content":966},[967],{"type":752,"content":968},[969,971,977],{"text":970,"type":756},"Commonly used in ",{"text":972,"type":756,"marks":973},"Trigger Point Therapy",[974],{"type":765,"attrs":975},{"href":976,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.dgs-academy.com/en/trigger-point-therapy/trigger-point-therapy/#:~:text=Myofascial%20Trigger%20Point%20Therapy%2C%20also,MTrPs%20affect%20muscles%20and%20fascia.",{"text":978,"type":756}," (similar concept as self-myofascial release)",{"type":865,"content":980},[981],{"type":752,"content":982},[983],{"text":984,"type":756},"Great for tricky spots, such as the feet, neck, and hips",{"type":800,"attrs":986,"content":987},{"level":855},[988],{"text":989,"type":756},"Vibration Foam Rollers",{"type":914,"content":991},[992],{"type":865,"content":993},[994],{"type":752,"content":995},[996],{"text":997,"type":756},"Have the dual benefit of vibration and pressure to stimulate blood flood and reach deeper into muscles",{"type":800,"attrs":999,"content":1000},{"level":855},[1001],{"text":1002,"type":756},"Massage Guns",{"type":914,"content":1004},[1005,1011,1017],{"type":865,"content":1006},[1007],{"type":752,"content":1008},[1009],{"text":1010,"type":756},"Handheld tools that use percussion vibrations to break up fascia",{"type":865,"content":1012},[1013],{"type":752,"content":1014},[1015],{"text":1016,"type":756},"Best if tight on time",{"type":865,"content":1018},[1019],{"type":752,"content":1020},[1021],{"text":1022,"type":756},"Come with multiple speed settings, attachments, and levels",{"type":800,"attrs":1024,"content":1025},{"level":802},[1026,1028],{"text":1027,"type":756},"Where Should You Self-Myofascial Release?",{"type":784},{"type":786,"attrs":1030},{"id":788,"body":1031},[1032],{"_uid":1033,"image":1034,"component":839,"copyright_details":1038},"i-fe8d1c9f-cbe3-4458-a56d-7db0519a45ca",{"id":1035,"alt":1036,"name":7,"focus":48,"title":1036,"filename":1037,"copyright":7,"fieldtype":50},3847281,"Jess Evans Using a Foam Roller","https://a.storyblok.com/f/115220/1100x1100/135aab0d6e/foam_rolling.png",[],{"type":752,"content":1040},[1041],{"text":1042,"type":756},"To keep the answer simple, everywhere. If you have time, perform SMR on your entire body. But if you’re in a time crunch, here are our top 10 body parts to focus on:",{"type":860,"attrs":1044,"content":1045},{"order":862},[1046,1052,1058,1064,1070,1076,1082,1088,1094,1100],{"type":865,"content":1047},[1048],{"type":752,"content":1049},[1050],{"text":1051,"type":756},"Upper Back",{"type":865,"content":1053},[1054],{"type":752,"content":1055},[1056],{"text":1057,"type":756},"Latissimus Dorsi (Lats)",{"type":865,"content":1059},[1060],{"type":752,"content":1061},[1062],{"text":1063,"type":756},"Glutes",{"type":865,"content":1065},[1066],{"type":752,"content":1067},[1068],{"text":1069,"type":756},"Hamstrings",{"type":865,"content":1071},[1072],{"type":752,"content":1073},[1074],{"text":1075,"type":756},"Calves",{"type":865,"content":1077},[1078],{"type":752,"content":1079},[1080],{"text":1081,"type":756},"Quads/IT Band",{"type":865,"content":1083},[1084],{"type":752,"content":1085},[1086],{"text":1087,"type":756},"Groin/Hip Flexors",{"type":865,"content":1089},[1090],{"type":752,"content":1091},[1092],{"text":1093,"type":756},"Feet",{"type":865,"content":1095},[1096],{"type":752,"content":1097},[1098],{"text":1099,"type":756},"Chest",{"type":865,"content":1101},[1102],{"type":752,"content":1103},[1104],{"text":1105,"type":756},"Delts",{"type":752,"content":1107},[1108,1113,1115,1121],{"text":1109,"type":756,"marks":1110},"Note",[1111],{"type":1112},"bold",{"text":1114,"type":756},": Start incorporating these different areas. For example, try cycling through them on different days, i.e. ",{"text":1116,"type":756,"marks":1117},"lower body",[1118],{"type":765,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/7-day-intense-lower-body-workout-program",{"text":1122,"type":756}," one day, upper body the next, especially if you do total body workouts or boxing/kickboxing training.",{"type":800,"attrs":1124,"content":1125},{"level":802},[1126],{"text":1127,"type":756},"Hurts So Good",{"type":752,"content":1129},[1130,1132,1138],{"text":1131,"type":756},"Self-myosfascial release is essential to proper ",{"text":1133,"type":756,"marks":1134},"recovery",[1135],{"type":765,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{"text":1139,"type":756},", and it is truly the best way to elevate your boxing or kickboxing game. Better recovery = better sessions the next time in the gym. You want to be able to train hard, and that means you need to recover (harder)!",{"type":752,"content":1141},[1142],{"text":1143,"type":756},"It may take some time to get used to prioritizing recovery just as you prioritize your workout, but once you start, you'll never train without these tools.",{"type":752,"content":1145},[1146,1148,1154],{"text":1147,"type":756},"Are you ready to train (and recover) like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1149,"type":756,"marks":1150},"FightCamp App",[1151],{"type":765,"attrs":1152},{"href":1153,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1155,"type":756}," and train with real fighters from the comfort of your own home.",{"type":786,"attrs":1157},{"id":1158,"body":1159},"b2d4dd4c-3f3c-44ce-81db-d8ac732fae3c",[1160],{"url":1161,"_uid":1163,"image":1164,"component":839,"copyright_details":1168},{"id":7,"url":1162,"linktype":13,"fieldtype":14,"cached_url":1162},"https://fightcamp.app.link/GD872R25zob","i-abef54ff-cda7-49b9-9116-f167e16006c0",{"id":1165,"alt":1166,"name":7,"focus":48,"title":1166,"filename":1167,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1171,"component":118,"meta_info":1172,"meta_title":7,"block_image":1173,"cover_image":1174,"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},[],[],"2022-04-13 00:00","article",{"_uid":1180,"title":657,"plugin":43,"description":1181},"64252e4e-3ad6-407d-b5ce-a235c082519b","There are numerous benefits of foam rolling and self-myofascial release. FightCamp Trainers explain the basics & why you should add them to your recovery day.",{"id":1183,"alt":657,"name":7,"focus":48,"title":657,"filename":1184,"copyright":7,"fieldtype":50},3847381,"https://a.storyblok.com/f/115220/2400x990/c34615324a/what-is-foam-rolling-benefits-of-foam-rolling-explained.png",[],"what-is-foam-rolling-benefits-of-foam-rolling-explained","blogs/what-is-foam-rolling-benefits-of-foam-rolling-explained",-3750,[1190],"featured",60887917,"72e9915b-cd32-4d26-87f4-cd675e161fe7","2022-04-08T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1197],[1198,1401,1822,2110,2284,2458],{"name":1199,"created_at":1200,"published_at":1201,"updated_at":1202,"id":1203,"uuid":1204,"content":1205,"slug":1395,"full_slug":1396,"sort_by_date":48,"position":1397,"tag_list":1398,"is_startpage":9,"parent_id":1191,"meta_data":48,"group_id":1399,"first_published_at":1201,"release_id":48,"lang":60,"path":1194,"alternates":1400,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1206,"faqs":1207,"title":1199,"topic":1212,"author":1227,"content":1228,"category":1376,"schedule":1384,"component":1178,"meta_info":1385,"cover_image":1389,"description":1393,"contributors":1394},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1208],{"_uid":1209,"answer":1210,"question":1211,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1213,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1225,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1214,"component":39,"meta_info":1222,"block_image":1223,"cover_image":1224,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1215,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1220,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1216,"component":118,"meta_info":1217,"meta_title":7,"block_image":1218,"cover_image":1219,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":749,"content":1229},[1230,1234,1239,1244,1269,1274,1297,1302,1316,1321,1335,1340,1344,1349,1353,1358,1372],{"type":752,"content":1231},[1232],{"text":1233,"type":756},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":800,"attrs":1235,"content":1236},{"level":802},[1237],{"text":1238,"type":756},"5 Ways to Shake Up Your Cardio",{"type":800,"attrs":1240,"content":1241},{"level":855},[1242],{"text":1243,"type":756},"Swimming",{"type":752,"content":1245},[1246,1248,1257,1259,1267],{"text":1247,"type":756},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1249,"type":756,"marks":1250},"Flo Master’s",[1251,1255],{"type":765,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"custom":1254,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1256},"underline",{"text":1258,"type":756}," favorite forms of ",{"text":1260,"type":756,"marks":1261},"active recovery",[1262,1266],{"type":765,"attrs":1263},{"href":1264,"uuid":48,"anchor":48,"custom":1265,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1256},{"text":1268,"type":756}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":800,"attrs":1270,"content":1271},{"level":855},[1272],{"text":1273,"type":756},"Tabata Bag Drills",{"type":752,"content":1275},[1276,1278,1286,1288,1295],{"text":1277,"type":756},"One great way to get your anaerobic endurance up is with ",{"text":1279,"type":756,"marks":1280},"Tabata",[1281,1285],{"type":765,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"custom":1284,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1256},{"text":1287,"type":756}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1149,"type":756,"marks":1289},[1290,1294],{"type":765,"attrs":1291},{"href":1292,"uuid":48,"anchor":48,"custom":1293,"target":768,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1256},{"text":1296,"type":756}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":800,"attrs":1298,"content":1299},{"level":855},[1300],{"text":1301,"type":756},"Footwork Heavy Sports",{"type":752,"content":1303},[1304,1306,1314],{"text":1305,"type":756},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1307,"type":756,"marks":1308},"dancing",[1309,1313],{"type":765,"attrs":1310},{"href":1311,"uuid":48,"anchor":48,"custom":1312,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1256},{"text":1315,"type":756}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":800,"attrs":1317,"content":1318},{"level":855},[1319],{"text":1320,"type":756},"Hiking",{"type":752,"content":1322},[1323,1325,1333],{"text":1324,"type":756},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1326,"type":756,"marks":1327},"healthy snacks",[1328,1332],{"type":765,"attrs":1329},{"href":1330,"uuid":48,"anchor":48,"custom":1331,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1256},{"text":1334,"type":756},"! ",{"type":800,"attrs":1336,"content":1337},{"level":855},[1338],{"text":1339,"type":756},"Shadowboxing Punchouts",{"type":752,"content":1341},[1342],{"text":1343,"type":756},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":800,"attrs":1345,"content":1346},{"level":802},[1347],{"text":1348,"type":756},"Shaking Up Your Cardio",{"type":752,"content":1350},[1351],{"text":1352,"type":756},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":800,"attrs":1354,"content":1355},{"level":802},[1356],{"text":1357,"type":756},"Train Like a Fighter",{"type":752,"content":1359},[1360,1362,1370],{"text":1361,"type":756},"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":1363,"type":756,"marks":1364},"FightCamp",[1365,1369],{"type":765,"attrs":1366},{"href":1367,"uuid":48,"anchor":48,"custom":1368,"target":768,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1256},{"text":1371,"type":756}," 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":752,"content":1373},[1374],{"text":1375,"type":756},"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":1377,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1382,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1383,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1378,"component":118,"meta_info":1379,"meta_title":7,"block_image":1380,"cover_image":1381,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1386,"title":1387,"plugin":43,"description":1388},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1390,"alt":1391,"name":7,"focus":7,"title":1391,"filename":1392,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1190],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1402,"created_at":1403,"published_at":1404,"updated_at":1405,"id":1406,"uuid":1407,"content":1408,"slug":1815,"full_slug":1816,"sort_by_date":48,"position":1817,"tag_list":1818,"is_startpage":9,"parent_id":1191,"meta_data":48,"group_id":1819,"first_published_at":1820,"release_id":48,"lang":60,"path":1194,"alternates":1821,"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":1409,"faqs":1410,"title":1402,"topic":1431,"author":1446,"content":1447,"category":1799,"schedule":1807,"component":1178,"meta_info":1808,"cover_image":1811,"description":1810,"contributors":1814},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1411,1415,1419,1423,1427],{"_uid":1412,"answer":1413,"question":1414,"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":1416,"answer":1417,"question":1418,"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":1420,"answer":1421,"question":1422,"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":1424,"answer":1425,"question":1426,"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":1428,"answer":1429,"question":1430,"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":1432,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1444,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1433,"component":39,"meta_info":1441,"block_image":1442,"cover_image":1443,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1434,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1435,"component":118,"meta_info":1436,"meta_title":7,"block_image":1437,"cover_image":1438,"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":749,"content":1448},[1449,1453,1456,1468,1473,1478,1543,1548,1574,1579,1583,1588,1596,1609,1614,1625,1630,1641,1646,1657,1662,1674,1679,1690,1695,1714,1719,1724,1744,1749,1768,1773,1785,1789],{"type":752,"content":1450},[1451],{"text":1452,"type":756},"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":752,"content":1454},[1455],{"text":1413,"type":756},{"type":786,"attrs":1457},{"id":1458,"body":1459},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1460],{"_uid":1461,"link":1462,"image":1464,"title":1466,"component":798},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1463,"linktype":13,"fieldtype":14,"cached_url":1463},"https://pin.it/2zdpNMs",{"id":1465,"alt":1466,"name":7,"focus":48,"title":1466,"filename":1467,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":800,"attrs":1469,"content":1470},{"level":802},[1471],{"text":1472,"type":756},"Top Rock Step-By-Step",{"type":800,"attrs":1474,"content":1475},{"level":855},[1476],{"text":1477,"type":756},"The Feet",{"type":914,"content":1479},[1480,1486,1506,1512,1531,1537],{"type":865,"content":1481},[1482],{"type":752,"content":1483},[1484],{"text":1485,"type":756},"Begin by starting in an athletic stance on the balls of your feet",{"type":865,"content":1487},[1488,1492],{"type":752,"content":1489},[1490],{"text":1491,"type":756},"To start, being by doing a “step out”",{"type":914,"content":1493},[1494,1500],{"type":865,"content":1495},[1496],{"type":752,"content":1497},[1498],{"text":1499,"type":756},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":865,"content":1501},[1502],{"type":752,"content":1503},[1504],{"text":1505,"type":756},"Pause for a half-second",{"type":865,"content":1507},[1508],{"type":752,"content":1509},[1510],{"text":1511,"type":756},"Return to the starting stance by performing a slight hop backward",{"type":865,"content":1513},[1514,1518],{"type":752,"content":1515},[1516],{"text":1517,"type":756},"Once returned, perform the opposite foot “step out”",{"type":914,"content":1519},[1520,1526],{"type":865,"content":1521},[1522],{"type":752,"content":1523},[1524],{"text":1525,"type":756},"Make sure the step out is in front of the opposite foot and crosses over",{"type":865,"content":1527},[1528],{"type":752,"content":1529},[1530],{"text":1505,"type":756},{"type":865,"content":1532},[1533],{"type":752,"content":1534},[1535],{"text":1536,"type":756},"Hop back to the starting position",{"type":865,"content":1538},[1539],{"type":752,"content":1540},[1541],{"text":1542,"type":756},"Continue Top Rocking for the remainder of the set",{"type":800,"attrs":1544,"content":1545},{"level":855},[1546],{"text":1547,"type":756},"The Arms",{"type":914,"content":1549},[1550,1556,1562,1568],{"type":865,"content":1551},[1552],{"type":752,"content":1553},[1554],{"text":1555,"type":756},"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":865,"content":1557},[1558],{"type":752,"content":1559},[1560],{"text":1561,"type":756},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":865,"content":1563},[1564],{"type":752,"content":1565},[1566],{"text":1567,"type":756},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":865,"content":1569},[1570],{"type":752,"content":1571},[1572],{"text":1573,"type":756},"Continue using this arm motion to help with rhythm and balance",{"type":800,"attrs":1575,"content":1576},{"level":802},[1577],{"text":1578,"type":756},"Movement Key Points",{"type":752,"content":1580},[1581],{"text":1582,"type":756},"Here are some key things to focus on while performing the Top Rock:",{"type":800,"attrs":1584,"content":1585},{"level":855},[1586],{"text":1587,"type":756},"Start by swinging your arms",{"type":914,"content":1589},[1590],{"type":865,"content":1591},[1592],{"type":752,"content":1593},[1594],{"text":1595,"type":756},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":786,"attrs":1597},{"id":1598,"body":1599},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1600],{"url":1601,"_uid":1603,"image":1604,"component":839,"copyright_details":1608},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1605,"alt":1606,"name":7,"focus":48,"title":1606,"filename":1607,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":800,"attrs":1610,"content":1611},{"level":855},[1612],{"text":1613,"type":756},"On each hop back, your arms should cross in front of your chest",{"type":786,"attrs":1615},{"id":1598,"body":1616},[1617],{"url":1618,"_uid":1619,"image":1620,"component":839,"copyright_details":1624},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1621,"alt":1622,"name":7,"focus":48,"title":1622,"filename":1623,"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":800,"attrs":1626,"content":1627},{"level":855},[1628],{"text":1629,"type":756},"One foot should cross at a time",{"type":786,"attrs":1631},{"id":1598,"body":1632},[1633],{"url":1634,"_uid":1635,"image":1636,"component":839,"copyright_details":1640},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1637,"alt":1638,"name":7,"focus":48,"title":1638,"filename":1639,"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":800,"attrs":1642,"content":1643},{"level":855},[1644],{"text":1645,"type":756},"Perform the movement by staying on the balls of your feet",{"type":786,"attrs":1647},{"id":1598,"body":1648},[1649],{"url":1650,"_uid":1651,"image":1652,"component":839,"copyright_details":1656},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1653,"alt":1654,"name":7,"focus":48,"title":1654,"filename":1655,"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":800,"attrs":1658,"content":1659},{"level":855},[1660],{"text":1661,"type":756},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":786,"attrs":1663},{"id":1664,"body":1665},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1666],{"url":1667,"_uid":1668,"image":1669,"component":839,"copyright_details":1673},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1670,"alt":1671,"name":7,"focus":48,"title":1671,"filename":1672,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":800,"attrs":1675,"content":1676},{"level":855},[1677],{"text":1678,"type":756},"Stay loose and have fun!",{"type":786,"attrs":1680},{"id":1598,"body":1681},[1682],{"url":1683,"_uid":1684,"image":1685,"component":839,"copyright_details":1689},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1686,"alt":1687,"name":7,"focus":48,"title":1687,"filename":1688,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":800,"attrs":1691,"content":1692},{"level":802},[1693],{"text":1694,"type":756},"Muscles Used",{"type":914,"content":1696},[1697,1703,1709],{"type":865,"content":1698},[1699],{"type":752,"content":1700},[1701],{"text":1702,"type":756},"Deltoids",{"type":865,"content":1704},[1705],{"type":752,"content":1706},[1707],{"text":1708,"type":756},"Core",{"type":865,"content":1710},[1711],{"type":752,"content":1712},[1713],{"text":1075,"type":756},{"type":800,"attrs":1715,"content":1716},{"level":802},[1717],{"text":1718,"type":756},"Application",{"type":800,"attrs":1720,"content":1721},{"level":855},[1722],{"text":1723,"type":756},"For Sets",{"type":914,"content":1725},[1726,1732,1738],{"type":865,"content":1727},[1728],{"type":752,"content":1729},[1730],{"text":1731,"type":756},"Perform 3-6 sets",{"type":865,"content":1733},[1734],{"type":752,"content":1735},[1736],{"text":1737,"type":756},"12-20 repetitions each way",{"type":865,"content":1739},[1740],{"type":752,"content":1741},[1742],{"text":1743,"type":756},"Rest 30-45 seconds between sets",{"type":800,"attrs":1745,"content":1746},{"level":855},[1747],{"text":1748,"type":756},"For Time",{"type":914,"content":1750},[1751,1756,1762],{"type":865,"content":1752},[1753],{"type":752,"content":1754},[1755],{"text":1731,"type":756},{"type":865,"content":1757},[1758],{"type":752,"content":1759},[1760],{"text":1761,"type":756},"Perform for 30-90 seconds",{"type":865,"content":1763},[1764],{"type":752,"content":1765},[1766],{"text":1767,"type":756},"Rest 45-60 seconds between sets",{"type":800,"attrs":1769,"content":1770},{"level":802},[1771],{"text":1772,"type":756},"Dance Moves For Boxers",{"type":752,"content":1774},[1775,1777,1783],{"text":1776,"type":756},"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":1778,"type":756,"marks":1779},"Flo Master",[1780],{"type":765,"attrs":1781},{"href":1253,"uuid":48,"anchor":48,"custom":1782,"target":768,"linktype":13},{},{"text":1784,"type":756},". ",{"type":800,"attrs":1786,"content":1787},{"level":802},[1788],{"text":1357,"type":756},{"type":752,"content":1790},[1791,1792,1797],{"text":1361,"type":756},{"text":1363,"type":756,"marks":1793},[1794],{"type":765,"attrs":1795},{"href":1367,"uuid":48,"anchor":48,"custom":1796,"target":768,"linktype":13},{},{"text":1798,"type":756}," 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":1800,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1805,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1801,"component":118,"meta_info":1802,"meta_title":7,"block_image":1803,"cover_image":1804,"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":1809,"title":1402,"plugin":43,"description":1810},"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":1812,"alt":1402,"name":7,"focus":48,"title":1402,"filename":1813,"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,[1190],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1823,"created_at":1824,"published_at":1825,"updated_at":1826,"id":1827,"uuid":1828,"content":1829,"slug":2103,"full_slug":2104,"sort_by_date":48,"position":2105,"tag_list":2106,"is_startpage":9,"parent_id":1191,"meta_data":48,"group_id":2107,"first_published_at":2108,"release_id":48,"lang":60,"path":1194,"alternates":2109,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1830,"faqs":1831,"title":1844,"topic":1845,"author":1227,"content":1860,"category":2084,"schedule":2092,"component":1178,"meta_info":2093,"cover_image":2097,"description":2101,"contributors":2102},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1832,1836,1840],{"_uid":1833,"answer":1834,"question":1835,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1837,"answer":1838,"question":1839,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1841,"answer":1842,"question":1843,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1846,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1858,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1847,"component":39,"meta_info":1855,"block_image":1856,"cover_image":1857,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1848,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1853,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1854,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1849,"component":118,"meta_info":1850,"meta_title":7,"block_image":1851,"cover_image":1852,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":1861},[1862,1866,1871,1883,1897,1902,1922,1926,1931,1948,1952,1972,1976,1981,1996,2000,2005,2029,2034,2048,2052,2066,2070,2081],{"type":752,"content":1863},[1864],{"text":1865,"type":756},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":800,"attrs":1867,"content":1868},{"level":802},[1869],{"text":1870,"type":756},"Floyd “Money” Mayweather Jr.",{"type":786,"attrs":1872},{"id":1873,"body":1874},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1875],{"url":1876,"_uid":1877,"image":1878,"component":839,"copyright_details":1882},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1879,"alt":1880,"name":7,"focus":7,"title":1880,"filename":1881,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":752,"content":1884},[1885,1887,1895],{"text":1886,"type":756},"Regarded as the best technical boxer of this age, ",{"text":1888,"type":756,"marks":1889},"Floyd Mayweather Jr.",[1890,1894],{"type":765,"attrs":1891},{"href":1892,"uuid":48,"anchor":48,"custom":1893,"target":768,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1256},{"text":1896,"type":756}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":800,"attrs":1898,"content":1899},{"level":855},[1900],{"text":1901,"type":756},"The Philly Shell",{"type":914,"content":1903},[1904,1910,1916],{"type":865,"content":1905},[1906],{"type":752,"content":1907},[1908],{"text":1909,"type":756},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":865,"content":1911},[1912],{"type":752,"content":1913},[1914],{"text":1915,"type":756},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":865,"content":1917},[1918],{"type":752,"content":1919},[1920],{"text":1921,"type":756},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":752,"content":1923},[1924],{"text":1925,"type":756},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":800,"attrs":1927,"content":1928},{"level":802},[1929],{"text":1930,"type":756},"Pernell “Sweet Pea” Whitaker",{"type":786,"attrs":1932},{"id":1873,"body":1933},[1934],{"url":1935,"_uid":1936,"image":1937,"component":839,"copyright_details":1941},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1938,"alt":1939,"name":7,"focus":7,"title":1939,"filename":1940,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1942],{"_uid":1943,"link":1944,"title":1946,"component":1947},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1945,"target":768,"linktype":13,"fieldtype":14,"cached_url":1945},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":752,"content":1949},[1950],{"text":1951,"type":756},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":914,"content":1953},[1954,1960,1966],{"type":865,"content":1955},[1956],{"type":752,"content":1957},[1958],{"text":1959,"type":756},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":865,"content":1961},[1962],{"type":752,"content":1963},[1964],{"text":1965,"type":756},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":865,"content":1967},[1968],{"type":752,"content":1969},[1970],{"text":1971,"type":756},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":752,"content":1973},[1974],{"text":1975,"type":756},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":800,"attrs":1977,"content":1978},{"level":802},[1979],{"text":1980,"type":756},"Muhammad Ali",{"type":786,"attrs":1982},{"id":1873,"body":1983},[1984],{"url":1985,"_uid":1986,"image":1987,"component":839,"copyright_details":1990},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1988,"alt":1880,"name":7,"focus":7,"title":1880,"filename":1989,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1991],{"_uid":1992,"link":1993,"title":1995,"component":1947},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1994,"target":768,"linktype":13,"fieldtype":14,"cached_url":1994},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":752,"content":1997},[1998],{"text":1999,"type":756},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":800,"attrs":2001,"content":2002},{"level":855},[2003],{"text":2004,"type":756},"The Ali Shuffle",{"type":914,"content":2006},[2007,2023],{"type":865,"content":2008},[2009],{"type":752,"content":2010},[2011,2013,2021],{"text":2012,"type":756},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2014,"type":756,"marks":2015},"To do the Ali Shuffle",[2016,2020],{"type":765,"attrs":2017},{"href":2018,"uuid":48,"anchor":48,"custom":2019,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1256},{"text":2022,"type":756},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":865,"content":2024},[2025],{"type":752,"content":2026},[2027],{"text":2028,"type":756},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":800,"attrs":2030,"content":2031},{"level":855},[2032],{"text":2033,"type":756},"The Rope a Dope",{"type":914,"content":2035},[2036,2042],{"type":865,"content":2037},[2038],{"type":752,"content":2039},[2040],{"text":2041,"type":756},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":865,"content":2043},[2044],{"type":752,"content":2045},[2046],{"text":2047,"type":756},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":752,"content":2049},[2050],{"text":2051,"type":756},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":752,"content":2053},[2054,2056,2064],{"text":2055,"type":756},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2057,"type":756,"marks":2058},"FightCamp Community",[2059,2063],{"type":765,"attrs":2060},{"href":2061,"uuid":48,"anchor":48,"custom":2062,"target":768,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1256},{"text":2065,"type":756},"!",{"type":800,"attrs":2067,"content":2068},{"level":802},[2069],{"text":1357,"type":756},{"type":752,"content":2071},[2072,2073,2079],{"text":1361,"type":756},{"text":1363,"type":756,"marks":2074},[2075,2078],{"type":765,"attrs":2076},{"href":1367,"uuid":48,"anchor":48,"custom":2077,"target":768,"linktype":13},{},{"type":1256},{"text":2080,"type":756}," 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":752,"content":2082},[2083],{"text":1375,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2085,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2090,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2091,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2086,"component":118,"meta_info":2087,"meta_title":7,"block_image":2088,"cover_image":2089,"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":2094,"title":2095,"plugin":43,"description":2096},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2098,"alt":2099,"name":7,"focus":7,"title":2099,"filename":2100,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1190],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2111,"created_at":2112,"published_at":2113,"updated_at":2114,"id":2115,"uuid":2116,"content":2117,"slug":2277,"full_slug":2278,"sort_by_date":48,"position":2279,"tag_list":2280,"is_startpage":9,"parent_id":1191,"meta_data":48,"group_id":2281,"first_published_at":2282,"release_id":48,"lang":60,"path":1194,"alternates":2283,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2118,"faqs":2119,"title":2111,"topic":2136,"author":1227,"content":2151,"category":2259,"schedule":2267,"component":1178,"meta_info":2268,"cover_image":2272,"description":2275,"contributors":2276},"af46e437-bfbd-4a28-91a2-df5259454628",[2120,2124,2128,2132],{"_uid":2121,"answer":2122,"question":2123,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2125,"answer":2126,"question":2127,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2129,"answer":2130,"question":2131,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2133,"answer":2134,"question":2135,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2137,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2149,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2150,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2138,"component":39,"meta_info":2146,"block_image":2147,"cover_image":2148,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2139,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2140,"component":118,"meta_info":2141,"meta_title":7,"block_image":2142,"cover_image":2143,"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":749,"content":2152},[2153,2166,2171,2175,2180,2184,2198,2203,2216,2221,2225,2238,2242,2246,2255],{"type":752,"content":2154},[2155,2157,2164],{"text":2156,"type":756},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2158,"type":756,"marks":2159},"Strength training",[2160],{"type":765,"attrs":2161},{"href":2162,"uuid":48,"anchor":48,"custom":2163,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2165,"type":756}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":800,"attrs":2167,"content":2168},{"level":802},[2169],{"text":2170,"type":756},"Why do Boxers Train Their Neck?",{"type":752,"content":2172},[2173],{"text":2174,"type":756},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":800,"attrs":2176,"content":2177},{"level":802},[2178],{"text":2179,"type":756},"How do Boxers Strength Train Their Neck?",{"type":752,"content":2181},[2182],{"text":2183,"type":756},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":914,"content":2185},[2186,2192],{"type":865,"content":2187},[2188],{"type":752,"content":2189},[2190],{"text":2191,"type":756},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":865,"content":2193},[2194],{"type":752,"content":2195},[2196],{"text":2197,"type":756},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":800,"attrs":2199,"content":2200},{"level":802},[2201],{"text":2202,"type":756},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":752,"content":2204},[2205,2207,2214],{"text":2206,"type":756},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2208,"type":756,"marks":2209},"injury",[2210],{"type":765,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2215,"type":756}," occurring.",{"type":800,"attrs":2217,"content":2218},{"level":802},[2219],{"text":2220,"type":756},"How Often Should Boxers Train Their Neck?",{"type":752,"content":2222},[2223],{"text":2224,"type":756},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":786,"attrs":2226},{"id":2227,"body":2228},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2229],{"_uid":2230,"text":2231,"image":2232,"author":2236,"component":2237},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2233,"alt":2234,"name":7,"focus":7,"title":2234,"filename":2235,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":752,"content":2239},[2240],{"text":2241,"type":756},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":800,"attrs":2243,"content":2244},{"level":802},[2245],{"text":1357,"type":756},{"type":752,"content":2247},[2248,2249,2254],{"text":1361,"type":756},{"text":1363,"type":756,"marks":2250},[2251],{"type":765,"attrs":2252},{"href":1367,"uuid":48,"anchor":48,"custom":2253,"target":768,"linktype":13},{},{"text":1371,"type":756},{"type":752,"content":2256},[2257],{"text":2258,"type":756},"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":2260,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2265,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2266,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2261,"component":118,"meta_info":2262,"meta_title":7,"block_image":2263,"cover_image":2264,"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},[],[],"2023-01-31 00:00",{"_uid":2269,"title":2270,"plugin":43,"description":2271},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2273,"alt":2234,"name":7,"focus":7,"title":2234,"filename":2274,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1190],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2285,"created_at":2286,"published_at":2287,"updated_at":2288,"id":2289,"uuid":2290,"content":2291,"slug":2452,"full_slug":2453,"sort_by_date":48,"position":2454,"tag_list":2455,"is_startpage":9,"parent_id":1191,"meta_data":48,"group_id":2456,"first_published_at":2287,"release_id":48,"lang":60,"path":1194,"alternates":2457,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2292,"faqs":2293,"title":2285,"topic":2310,"author":1227,"content":2325,"category":2433,"schedule":2441,"component":1178,"meta_info":2442,"cover_image":2446,"description":2450,"contributors":2451},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2294,2298,2302,2306],{"_uid":2295,"answer":2296,"question":2297,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2299,"answer":2300,"question":2301,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2303,"answer":2304,"question":2305,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2307,"answer":2308,"question":2309,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2311,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2323,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2312,"component":39,"meta_info":2320,"block_image":2321,"cover_image":2322,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2313,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2318,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2319,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2314,"component":118,"meta_info":2315,"meta_title":7,"block_image":2316,"cover_image":2317,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":2326},[2327,2331,2336,2356,2361,2365,2370,2373,2378,2390,2395,2408,2413,2417,2421,2430],{"type":752,"content":2328},[2329],{"text":2330,"type":756},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":800,"attrs":2332,"content":2333},{"level":802},[2334],{"text":2335,"type":756},"Practice, Practice, Practice",{"type":752,"content":2337},[2338,2340,2345,2347,2354],{"text":2339,"type":756},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2341,"type":756,"marks":2342},"always",[2343],{"type":2344},"italic",{"text":2346,"type":756}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2348,"type":756,"marks":2349},"mirror",[2350],{"type":765,"attrs":2351},{"href":2352,"uuid":48,"anchor":48,"custom":2353,"target":768,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2355,"type":756}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":800,"attrs":2357,"content":2358},{"level":855},[2359],{"text":2360,"type":756},"Shoulder Touch Drill",{"type":752,"content":2362},[2363],{"text":2364,"type":756},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":800,"attrs":2366,"content":2367},{"level":855},[2368],{"text":2369,"type":756},"Cobra Bag",{"type":752,"content":2371},[2372],{"text":2300,"type":756},{"type":800,"attrs":2374,"content":2375},{"level":855},[2376],{"text":2377,"type":756},"Sparring",{"type":752,"content":2379},[2380,2382,2388],{"text":2381,"type":756},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2377,"type":756,"marks":2383},[2384],{"type":765,"attrs":2385},{"href":2386,"uuid":48,"anchor":48,"custom":2387,"target":768,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2389,"type":756}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":800,"attrs":2391,"content":2392},{"level":855},[2393],{"text":2394,"type":756},"“Free flow” mitt work",{"type":752,"content":2396},[2397,2399,2406],{"text":2398,"type":756},"Free flow ",{"text":2400,"type":756,"marks":2401},"mitt work",[2402],{"type":765,"attrs":2403},{"href":2404,"uuid":48,"anchor":48,"custom":2405,"target":768,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2407,"type":756}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":800,"attrs":2409,"content":2410},{"level":855},[2411],{"text":2412,"type":756},"Think Fast",{"type":752,"content":2414},[2415],{"text":2416,"type":756},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":800,"attrs":2418,"content":2419},{"level":802},[2420],{"text":1357,"type":756},{"type":752,"content":2422},[2423,2424,2429],{"text":1361,"type":756},{"text":1363,"type":756,"marks":2425},[2426],{"type":765,"attrs":2427},{"href":1367,"uuid":48,"anchor":48,"custom":2428,"target":768,"linktype":13},{},{"text":1371,"type":756},{"type":752,"content":2431},[2432],{"text":1375,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2434,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2439,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2440,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2435,"component":118,"meta_info":2436,"meta_title":7,"block_image":2437,"cover_image":2438,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2443,"title":2444,"plugin":43,"description":2445},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2447,"alt":2448,"name":7,"focus":7,"title":2448,"filename":2449,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1190],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2459,"created_at":2460,"published_at":2461,"updated_at":2462,"id":2463,"uuid":2464,"content":2465,"slug":2688,"full_slug":2689,"sort_by_date":48,"position":2690,"tag_list":2691,"is_startpage":9,"parent_id":1191,"meta_data":48,"group_id":2692,"first_published_at":2693,"release_id":48,"lang":60,"path":1194,"alternates":2694,"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":2466,"faqs":2467,"title":2459,"topic":2488,"author":2503,"content":2504,"category":2672,"schedule":2680,"component":1178,"meta_info":2681,"cover_image":2684,"description":2683,"contributors":2687},"d9342cbc-2f33-448b-95cb-d9141a391216",[2468,2472,2476,2480,2484],{"_uid":2469,"answer":2470,"question":2471,"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":2473,"answer":2474,"question":2475,"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":2477,"answer":2478,"question":2479,"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":2481,"answer":2482,"question":2483,"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":2485,"answer":2486,"question":2487,"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":2489,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2501,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2490,"component":39,"meta_info":2498,"block_image":2499,"cover_image":2500,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2491,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2496,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2497,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2492,"component":118,"meta_info":2493,"meta_title":7,"block_image":2494,"cover_image":2495,"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":749,"content":2505},[2506,2519,2523,2535,2539,2543,2555,2559,2563,2567,2583,2587,2591,2595,2611,2615,2620,2632,2636,2646,2658,2662],{"type":752,"content":2507},[2508,2510,2517],{"text":2509,"type":756},"FightCamp Trainer ",{"text":2511,"type":756,"marks":2512},"Coach PJ",[2513],{"type":765,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"custom":2516,"target":768,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2518,"type":756}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":752,"content":2520},[2521],{"text":2522,"type":756},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. 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Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":786,"attrs":2544},{"id":2545,"body":2546},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2547],{"url":2548,"_uid":2549,"image":2550,"component":839,"copyright_details":2554},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2551,"alt":2552,"name":7,"focus":48,"title":2552,"filename":2553,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":752,"content":2556},[2557],{"text":2558,"type":756},"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":800,"attrs":2560,"content":2561},{"level":802},[2562],{"text":2475,"type":756},{"type":752,"content":2564},[2565],{"text":2566,"type":756},"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":786,"attrs":2568},{"id":2545,"body":2569},[2570],{"url":2571,"_uid":2572,"image":2573,"component":839,"copyright_details":2577},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2574,"alt":2575,"name":7,"focus":48,"title":2575,"filename":2576,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2578],{"_uid":2579,"link":2580,"title":2582,"component":1947},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2581,"linktype":13,"fieldtype":14,"cached_url":2581},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":752,"content":2584},[2585],{"text":2586,"type":756},"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":800,"attrs":2588,"content":2589},{"level":802},[2590],{"text":2479,"type":756},{"type":752,"content":2592},[2593],{"text":2594,"type":756},"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":786,"attrs":2596},{"id":2545,"body":2597},[2598],{"url":2599,"_uid":2600,"image":2601,"component":839,"copyright_details":2605},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2602,"alt":2603,"name":7,"focus":48,"title":2603,"filename":2604,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2606],{"_uid":2607,"link":2608,"title":2610,"component":1947},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2609,"linktype":13,"fieldtype":14,"cached_url":2609},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":752,"content":2612},[2613],{"text":2614,"type":756},"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":800,"attrs":2616,"content":2617},{"level":802},[2618],{"text":2619,"type":756},"Levels & Abilities",{"type":752,"content":2621},[2622,2624,2631],{"text":2623,"type":756},"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":2625,"type":756,"marks":2626},"sweet science",[2627],{"type":765,"attrs":2628},{"href":2629,"uuid":48,"anchor":48,"custom":2630,"target":768,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1784,"type":756},{"type":800,"attrs":2633,"content":2634},{"level":802},[2635],{"text":2487,"type":756},{"type":786,"attrs":2637},{"id":2545,"body":2638},[2639],{"url":2640,"_uid":2641,"image":2642,"component":839,"copyright_details":2645},{"id":7,"url":7,"linktype":1602,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2643,"alt":2552,"name":7,"focus":48,"title":2552,"filename":2644,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":752,"content":2647},[2648,2650,2656],{"text":2649,"type":756},"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. 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As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2673,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2678,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2679,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2674,"component":118,"meta_info":2675,"meta_title":7,"block_image":2676,"cover_image":2677,"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":2682,"title":2459,"plugin":43,"description":2683},"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":2685,"alt":2459,"name":7,"focus":48,"title":2459,"filename":2686,"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,[1190],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1178,"created_at":2696,"published_at":2697,"updated_at":2698,"id":2699,"uuid":2700,"content":2701,"slug":1178,"full_slug":2722,"sort_by_date":48,"position":446,"tag_list":2723,"is_startpage":9,"parent_id":2724,"meta_data":48,"group_id":2725,"first_published_at":2726,"release_id":48,"lang":60,"path":7,"alternates":2727,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2702,"component":2703,"meta_info":2704,"custom_content_list":2706},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2705,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2707,2712,2717],{"_uid":2708,"label":2709,"value":2710,"dev_id":2711,"component":756},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2713,"label":2714,"value":2715,"dev_id":2716,"component":756},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2718,"label":2719,"value":2720,"dev_id":2721,"component":756},"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",[],1785892872593]