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HIIT utilizes varying levels of intensity for a set amount of time, followed by minimal rest time. The workouts are relatively short and can have amazing benefits, including high calorie burn. HIIT, however, is just one of the many types of training that you can add to your boxing routine. Another type of training that is making a comeback and great for boxers to work on their strength and conditioning is HIRT.","What is HIIT (high-intensity interval training)?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"47df78ff-6722-4d31-a1ba-b19fd638174e","Even if you’re familiar with HIIT, you may never have heard of its closely-related complement, High Intensity Resistance Training (HIRT). The general concept of HIRT is similar to all other forms of interval training, with the primary focus on using resistance, such as free weights, barbells, resistance bands, and kettlebells. Picture HIIT combined with resistance training, and you have a near perfect full-body workout.\n\nThe concept of HIRT has been around for a while. It was invented in the 1970s by the founder of Nautilus, Arthur Jones. In general, HIRT focuses on utilizing some form of resistance training (i.e. dumbbells) to try and maximize muscle fatigue and recruit as many muscle fibers as possible. This ultimately places a heavy emphasis on the muscles’ time under tension (work load time).\n\nThe great thing about HIRT is that you get all the benefits of a 2-hour long workout in a fraction of the time, usually 30-45 minutes. You perform back-to-back exercises with no rest, followed by a brief rest period in between these exercise blocks or circuits. You may be more familiar with the concepts of supersets, tri-sets, or giant sets, which are several high-effort, high-intensity exercises performed back-to-back without rest.","What Is High Intensity Resistance Training (HIRT)?",{"_uid":676,"answer":677,"question":678,"component":670},"07d0c331-b2ff-47c4-81ad-8d0a6c767df4","Here are three (3) benefits of HIRT:\n1. Weight management\n2. Improves cognitive function\n3. Increases muscular strength","What are the benefits of HIRT?",{"_uid":680,"answer":681,"question":682,"component":670},"e5ce5107-81e0-4d1b-9525-349b9ec5fb39","We know that regularly working out helps with weight management. A study published in the Journal of Translational Medicine showed that when it comes to fat oxidation or the body’s ability to burn fat, HIRT workouts have an even greater effect on regulating weight than traditional training.","1. Weight Management",{"_uid":684,"answer":685,"question":686,"component":670},"738d8647-e3be-487c-a9e7-55e2fdc81e2d","One main cause of cognitive decline is the overall development of insulin resistance in individuals. Studies have shown that there is a direct correlation between introducing exercise routines and improved sensitivity of insulin levels, in those who have become resistant. A recent 2020 study utilizing HIRT showed improved insulin resistance thus resulting in better overall cognitive function.","2. Improves Cognitive Function",{"_uid":688,"answer":689,"question":690,"component":670},"9abc4742-f084-415d-a28b-13291c9ed66d","Resistance training has been shown to increase muscular strength. However, there is a difference in results between traditional low-intensity training (performing one exercise at a time with a typical 30-60 seconds rest) and HIRT protocols. A 2017 study compared two groups: individuals who followed HIRT-style workouts and individuals who followed traditional training. Results showed that both groups had the same muscle hypertrophy, but individuals in the HIRT group yielded greater overall muscular strength.","3. Increases Muscular Strength",{"_uid":692,"answer":693,"question":694,"component":670},"421e16b3-8f3a-4f25-8d93-ad12527cecb9","As we mentioned, adding HIRT workouts to your at-home boxing routine can give you the benefits of a 2-hour exercise session in a fraction of the time. HIRT is a great way to mix up your boxing & kickboxing training and keep things fresh and engaging. Here are five (5) tips to maximize your HIRT workout.\n\nHere are five (5) steps you can take to add HIRT to your boxing training:\n1. Keep Things Short and Sweet\n2. Have a Gameplan\n3. Range, Rest, Reps, Effort\n4. Quality Matters\n5. Have Fun!","How can I add HIRT workouts to my boxing training?",{"_uid":696,"answer":697,"question":698,"component":670},"4f9563d5-bcdc-465a-8cda-b53176250320","If this is your first time trying HIRT, keep your session on the shorter side. On average, HIRT-style workouts usually run 30-45 minutes. Start out with 15-minute sessions and build up your tolerance.","1. Keep Things Short and Sweet",{"_uid":700,"answer":701,"question":702,"component":670},"72975d88-f54f-4c6a-af21-ba2975e84e17","Make sure that you are following an actual set workout to maximize benefits. Below, we outline a few sample HIRT workouts that you can follow to get started.","2. Have a Gameplan",{"_uid":704,"answer":705,"question":706,"component":670},"1fbe9110-13b6-47e3-91a5-bf4c306aee56","The ideal number of reps performed for each exercise is between 8 and 15. The majority of HIRT workouts will follow the giant superset scheme (4 or more exercises performed back-to-back) or in circuit blocks. Once you complete each circuit, rest for 1-2 minutes depending on intensity. Your effort during each block of exercises should be near maximal, 80-95%.","3. Range, Rest, Reps, Effort",{"_uid":708,"answer":709,"question":710,"component":670},"45b9cc87-5a76-4928-be77-fceb35cd1b62","In life, more is not always better, and the same is true for HIRT. Most trainers may only recommend doing 1-2 sessions a week, usually in conjunction with low-intensity, steady-state cardio (jogging) or a good shadowboxing or punching bag session. HIRT workouts are taxing on the central nervous system and, if performed too frequently, can do more harm than good. A good rule of thumb is to allow 48 hours in between HIRT sessions.","4. Quality Matters",{"_uid":712,"answer":713,"question":714,"component":670},"1a6d2114-7645-432a-883c-7cc48fd13810","HIRT workouts are a fun way to incorporate mix-n-match style programming. Choose routines that alternate between total body movements, push/pull movements, and upper body/lower movements. Keeping things interesting and fresh forces your body to keep guessing, so you’ll never be bored.","5. Have Fun!",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":716,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":728,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":717,"component":39,"meta_info":725,"block_image":726,"cover_image":727,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":719,"component":118,"meta_info":720,"meta_title":7,"block_image":721,"cover_image":722,"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":731,"created_at":732,"published_at":733,"updated_at":734,"id":735,"uuid":736,"content":737,"slug":745,"full_slug":746,"sort_by_date":48,"position":419,"tag_list":747,"is_startpage":9,"parent_id":748,"meta_data":48,"group_id":749,"first_published_at":750,"release_id":48,"lang":60,"path":48,"alternates":751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":738,"_uid":739,"name":731,"photo":740,"component":743,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":741,"alt":731,"name":731,"focus":48,"title":731,"filename":742,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":753,"content":754},"doc",[755,771,777,797,809,813,818,822,827,839,843,855,859,871,878,891,895,899,902,906,910,914,917,921,933,937,941,946,950,962],{"type":756,"content":757},"paragraph",[758,761,769],{"text":759,"type":760},"These days, almost everyone has heard of ","text",{"text":762,"type":760,"marks":763},"High Intensity Interval Training (HIIT)",[764],{"type":765,"attrs":766},"link",{"href":767,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/","_blank",{"text":770,"type":760},". HIIT utilizes varying levels of intensity for a set amount of time, followed by minimal rest time. The workouts are relatively short and can have amazing benefits, including high calorie burn. HIIT, however, is just one of the many types of training that you can add to your boxing routine. Another type of training that is making a comeback and great for boxers to work on their strength and conditioning is HIRT.",{"type":772,"attrs":773,"content":775},"heading",{"level":774},2,[776],{"text":674,"type":760},{"type":756,"content":778},[779,781,787,789,795],{"text":780,"type":760},"Even if you’re familiar with ",{"text":782,"type":760,"marks":783},"HIIT",[784],{"type":765,"attrs":785},{"href":786,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/hiit-jump-rope-workout-for-quick-cardio-training",{"text":788,"type":760},", you may never have heard of its closely-related complement, High Intensity Resistance Training (HIRT). The general concept of HIRT is similar to all other forms of interval training, with the primary focus on using resistance, such as free weights, barbells, resistance bands, and ",{"text":790,"type":760,"marks":791},"kettlebells",[792],{"type":765,"attrs":793},{"href":794,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/shanie-smash-s-4-round-kettlebell-circuit-for-boxing-training",{"text":796,"type":760},". Picture HIIT combined with resistance training, and you have a near perfect full-body workout.",{"type":756,"content":798},[799,801,807],{"text":800,"type":760},"The concept of HIRT has been around for a while. It was invented in the 1970s by the founder of Nautilus, ",{"text":802,"type":760,"marks":803},"Arthur Jones",[804],{"type":765,"attrs":805},{"href":806,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://en.wikipedia.org/wiki/High-intensity_training#:~:text=High%2Dintensity%20training%20(HIT),point%20of%20momentary%20muscular%20failure.",{"text":808,"type":760},". In general, HIRT focuses on utilizing some form of resistance training (i.e. dumbbells) to try and maximize muscle fatigue and recruit as many muscle fibers as possible. This ultimately places a heavy emphasis on the muscles’ time under tension (work load time).",{"type":756,"content":810},[811],{"text":812,"type":760},"The great thing about HIRT is that you get all the benefits of a 2-hour long workout in a fraction of the time, usually 30-45 minutes. You perform back-to-back exercises with no rest, followed by a brief rest period in between these exercise blocks or circuits. You may be more familiar with the concepts of supersets, tri-sets, or giant sets, which are several high-effort, high-intensity exercises performed back-to-back without rest.",{"type":772,"attrs":814,"content":815},{"level":774},[816],{"text":817,"type":760},"3 Benefits of HIRT Training",{"type":756,"content":819},[820],{"text":821,"type":760},"If you’re not already convinced to add HIRT to your at-home workout routine, here are some additional benefits.",{"type":772,"attrs":823,"content":825},{"level":824},3,[826],{"text":682,"type":760},{"type":756,"content":828},[829,831,837],{"text":830,"type":760},"We know that regularly working out helps with weight management. A ",{"text":832,"type":760,"marks":833},"study",[834],{"type":765,"attrs":835},{"href":836,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://link.springer.com/article/10.1186/1479-5876-10-237",{"text":838,"type":760}," published in the Journal of Translational Medicine showed that when it comes to fat oxidation or the body’s ability to burn fat, HIRT workouts have an even greater effect on regulating weight than traditional training.",{"type":772,"attrs":840,"content":841},{"level":824},[842],{"text":686,"type":760},{"type":756,"content":844},[845,847,853],{"text":846,"type":760},"One main cause of cognitive decline is the overall development of insulin resistance in individuals. Studies have shown that there is a direct correlation between introducing exercise routines and improved sensitivity of insulin levels in those who have become resistant. A ",{"text":848,"type":760,"marks":849},"recent 2020 study",[850],{"type":765,"attrs":851},{"href":852,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.sciencedirect.com/science/article/abs/pii/S0031938420303127",{"text":854,"type":760}," to assess the effectiveness of HIRT in combatting cognitive decline as a result of insulin resistance showed improved insulin resistance and thus better overall cognitive function when HIRT was added to the routines of the study group.",{"type":772,"attrs":856,"content":857},{"level":824},[858],{"text":690,"type":760},{"type":756,"content":860},[861,863,869],{"text":862,"type":760},"Resistance training has been shown to increase muscular strength. However, there is a difference in results between traditional low-intensity training (performing one exercise at a time with a typical 30-60 seconds rest) and HIRT protocols. A ",{"text":864,"type":760,"marks":865},"2017 study",[866],{"type":765,"attrs":867},{"href":868,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://www.balimedicaljournal.org/index.php/bmj/article/view/496",{"text":870,"type":760}," compared two groups: individuals who followed HIRT-style workouts and individuals who followed traditional training. Results showed that both groups had the same muscle hypertrophy, but individuals in the HIRT group yielded greater overall muscular strength.",{"type":772,"attrs":872,"content":873},{"level":774},[874,876],{"text":875,"type":760},"How To Add HIRT Workouts to Your Boxing Training",{"type":877},"hard_break",{"type":879,"attrs":880},"blok",{"id":881,"body":882},"45e1d83e-0f5c-4799-9d86-dc41c61e1cd8",[883],{"_uid":884,"image":885,"component":889,"copyright_details":890},"i-3597c3d7-cdb6-4651-a37c-5334a7c3b09a",{"id":886,"alt":887,"name":7,"focus":48,"title":887,"filename":888,"copyright":7,"fieldtype":50},3908527,"HIRT Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/cc924d3f50/hirt_boxing_workout.png","content_image",[],{"type":756,"content":892},[893],{"text":894,"type":760},"As we mentioned, adding HIRT workouts to your at-home boxing routine can give you the benefits of a 2-hour exercise session in a fraction of the time. HIRT is a great way to mix up your boxing and kickboxing training and keep things fresh and engaging. Here are five (5) tips to maximize your HIRT workout.",{"type":772,"attrs":896,"content":897},{"level":824},[898],{"text":698,"type":760},{"type":756,"content":900},[901],{"text":697,"type":760},{"type":772,"attrs":903,"content":904},{"level":824},[905],{"text":702,"type":760},{"type":756,"content":907},[908],{"text":909,"type":760},"Just as with any activity, it's never a good idea to start out unprepared and without a plan. Make sure that you are following an actual set workout to maximize benefits.",{"type":772,"attrs":911,"content":912},{"level":824},[913],{"text":706,"type":760},{"type":756,"content":915},[916],{"text":705,"type":760},{"type":772,"attrs":918,"content":919},{"level":824},[920],{"text":710,"type":760},{"type":756,"content":922},[923,925,931],{"text":924,"type":760},"In life, more is not always better, and the same is true for HIRT. Most trainers may only recommend doing 1-2 sessions a week, usually in conjunction with low-intensity, steady-state cardio (jogging) or a good ",{"text":926,"type":760,"marks":927},"shadowboxing",[928],{"type":765,"attrs":929},{"href":930,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/10-reasons-why-shadowboxing-is-great-for-boxing-technique",{"text":932,"type":760}," or punching bag session. HIRT workouts are taxing on the central nervous system and if performed too frequently, can do more harm than good. A good rule of thumb is to allow 48 hours in between HIRT sessions.",{"type":772,"attrs":934,"content":935},{"level":824},[936],{"text":714,"type":760},{"type":756,"content":938},[939],{"text":940,"type":760},"HIRT workouts are a fun way to incorporate mix-n-match style programming. Choose routines that alternate between total body movements, push/pull movements, and upper body/lower movements. Keeping things interesting and fresh forces your body to keep guessing so you’ll never be bored.",{"type":772,"attrs":942,"content":943},{"level":774},[944],{"text":945,"type":760},"Time for a Change of Pace",{"type":756,"content":947},[948],{"text":949,"type":760},"There you have it–everything you need to know about HIRT: the what’s, how’s, and why's for adding this to your boxing training. Spice up your fitness journey and mix things up!",{"type":756,"content":951},[952,954,960],{"text":953,"type":760},"Are you ready to train 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":955,"type":760,"marks":956},"FightCamp App",[957],{"type":765,"attrs":958},{"href":959,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":961,"type":760}," and train with real fighters from the comfort of your own home.",{"type":879,"attrs":963},{"id":964,"body":965},"24958e51-dce8-4a78-87a4-349e8034078c",[966],{"url":967,"_uid":969,"image":970,"component":889,"copyright_details":974},{"id":7,"url":968,"linktype":13,"fieldtype":14,"cached_url":968},"https://fightcamp.app.link/GD872R25zob","i-05f0bb30-b7bc-4298-8ecc-08dcaa1035c5",{"id":971,"alt":972,"name":7,"focus":48,"title":972,"filename":973,"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":976,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":981,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":977,"component":118,"meta_info":978,"meta_title":7,"block_image":979,"cover_image":980,"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":986,"title":657,"plugin":43,"description":987},"514d3c3a-eb82-4b44-a3ce-eb3ae183a8e4","Athletes have been using HIRT style of training since the 1970s. Here’s how boxers can add High-Intensity Interval Resistance Training to their boxing routine.",{"id":989,"alt":657,"name":7,"focus":48,"title":657,"filename":990,"copyright":7,"fieldtype":50},3908525,"https://a.storyblok.com/f/115220/2400x990/f4ae1b024d/what-is-hirt-how-can-it-improve-my-boxing-training.png",[],"what-is-hirt-how-can-it-improve-my-boxing-training","blogs/what-is-hirt-how-can-it-improve-my-boxing-training",-3770,[996],"featured",60887917,"b6ee7a73-8509-417e-a2d6-054a579e0263","2022-04-06T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1003],[1004,1394,1683,1855,2006,2294],{"name":1005,"created_at":1006,"published_at":1007,"updated_at":1008,"id":1009,"uuid":1010,"content":1011,"slug":1387,"full_slug":1388,"sort_by_date":48,"position":1389,"tag_list":1390,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1391,"first_published_at":1392,"release_id":48,"lang":60,"path":1000,"alternates":1393,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1012,"faqs":1013,"title":1005,"topic":1042,"author":1057,"content":1058,"category":1368,"schedule":1376,"component":984,"meta_info":1377,"cover_image":1381,"description":1385,"contributors":1386},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1014,1018,1022,1026,1030,1034,1038],{"_uid":1015,"answer":1016,"question":1017,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1019,"answer":1020,"question":1021,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1023,"answer":1024,"question":1025,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1027,"answer":1028,"question":1029,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1031,"answer":1032,"question":1033,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1035,"answer":1036,"question":1037,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1039,"answer":1040,"question":1041,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1043,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1055,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1056,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1044,"component":39,"meta_info":1052,"block_image":1053,"cover_image":1054,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1045,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1050,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1046,"component":118,"meta_info":1047,"meta_title":7,"block_image":1048,"cover_image":1049,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":753,"content":1059},[1060,1065,1069,1073,1077,1100,1104,1108,1112,1117,1121,1165,1170,1174,1188,1192,1215,1220,1224,1293,1298,1302,1322,1327,1341,1345,1350,1364],{"type":772,"attrs":1061,"content":1062},{"level":774},[1063],{"text":1064,"type":760},"Boxing Terminology",{"type":756,"content":1066},[1067],{"text":1068,"type":760},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":772,"attrs":1070,"content":1071},{"level":774},[1072],{"text":1017,"type":760},{"type":756,"content":1074},[1075],{"text":1076,"type":760},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1078,"content":1079},"bullet_list",[1080,1087],{"type":1081,"content":1082},"list_item",[1083],{"type":756,"content":1084},[1085],{"text":1086,"type":760},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1081,"content":1088},[1089],{"type":756,"content":1090},[1091,1093,1098],{"text":1092,"type":760},"Southpaw Stance",{"text":1094,"type":760,"marks":1095}," ",[1096],{"type":1097},"bold",{"text":1099,"type":760},"– Standing with your right foot farther out in front than your left foot",{"type":772,"attrs":1101,"content":1102},{"level":774},[1103],{"text":1021,"type":760},{"type":756,"content":1105},[1106],{"text":1107,"type":760},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":756,"content":1109},[1110],{"text":1111,"type":760},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":772,"attrs":1113,"content":1114},{"level":824},[1115],{"text":1116,"type":760},"Boxing Punches",{"type":756,"content":1118},[1119],{"text":1120,"type":760},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1078,"content":1122},[1123,1129,1135,1141,1147,1153,1159],{"type":1081,"content":1124},[1125],{"type":756,"content":1126},[1127],{"text":1128,"type":760},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1081,"content":1130},[1131],{"type":756,"content":1132},[1133],{"text":1134,"type":760},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1081,"content":1136},[1137],{"type":756,"content":1138},[1139],{"text":1140,"type":760},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1081,"content":1142},[1143],{"type":756,"content":1144},[1145],{"text":1146,"type":760},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1081,"content":1148},[1149],{"type":756,"content":1150},[1151],{"text":1152,"type":760},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1081,"content":1154},[1155],{"type":756,"content":1156},[1157],{"text":1158,"type":760},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1081,"content":1160},[1161],{"type":756,"content":1162},[1163],{"text":1164,"type":760},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":772,"attrs":1166,"content":1167},{"level":824},[1168],{"text":1169,"type":760},"Boxing Movements",{"type":756,"content":1171},[1172],{"text":1173,"type":760},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1078,"content":1175},[1176,1182],{"type":1081,"content":1177},[1178],{"type":756,"content":1179},[1180],{"text":1181,"type":760},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1081,"content":1183},[1184],{"type":756,"content":1185},[1186],{"text":1187,"type":760},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":756,"content":1189},[1190],{"text":1191,"type":760},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1078,"content":1193},[1194,1209],{"type":1081,"content":1195},[1196],{"type":756,"content":1197},[1198,1207],{"text":1199,"type":760,"marks":1200},"Shoulder Roll",[1201,1205],{"type":765,"attrs":1202},{"href":1203,"uuid":48,"anchor":48,"custom":1204,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1206},"underline",{"text":1208,"type":760}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1081,"content":1210},[1211],{"type":756,"content":1212},[1213],{"text":1214,"type":760},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":772,"attrs":1216,"content":1217},{"level":824},[1218],{"text":1219,"type":760},"Boxing Training",{"type":756,"content":1221},[1222],{"text":1223,"type":760},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1225,"attrs":1226,"content":1229},"ordered_list",{"order":1227},{"order":1228},1,[1230,1236,1242,1256,1270],{"type":1081,"content":1231},[1232],{"type":756,"content":1233},[1234],{"text":1235,"type":760},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1081,"content":1237},[1238],{"type":756,"content":1239},[1240],{"text":1241,"type":760},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1081,"content":1243},[1244],{"type":756,"content":1245},[1246,1254],{"text":1247,"type":760,"marks":1248},"Mittwork",[1249,1253],{"type":765,"attrs":1250},{"href":1251,"uuid":48,"anchor":48,"custom":1252,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1206},{"text":1255,"type":760}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1081,"content":1257},[1258],{"type":756,"content":1259},[1260,1268],{"text":1261,"type":760,"marks":1262},"Sparring",[1263,1267],{"type":765,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"custom":1266,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1206},{"text":1269,"type":760}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1081,"content":1271},[1272],{"type":756,"content":1273},[1274,1282,1284,1291],{"text":1275,"type":760,"marks":1276},"Roadwork",[1277,1281],{"type":765,"attrs":1278},{"href":1279,"uuid":48,"anchor":48,"custom":1280,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1206},{"text":1283,"type":760}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1285,"type":760,"marks":1286},"roadwork drills",[1287,1290],{"type":765,"attrs":1288},{"href":1279,"uuid":48,"anchor":48,"custom":1289,"target":768,"linktype":13},{},{"type":1206},{"text":1292,"type":760}," to add to your boxer training.",{"type":772,"attrs":1294,"content":1295},{"level":824},[1296],{"text":1297,"type":760},"Heavy Bag Training",{"type":756,"content":1299},[1300],{"text":1301,"type":760},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1078,"content":1303},[1304,1310,1316],{"type":1081,"content":1305},[1306],{"type":756,"content":1307},[1308],{"text":1309,"type":760},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1081,"content":1311},[1312],{"type":756,"content":1313},[1314],{"text":1315,"type":760},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1081,"content":1317},[1318],{"type":756,"content":1319},[1320],{"text":1321,"type":760},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":772,"attrs":1323,"content":1324},{"level":824},[1325],{"text":1326,"type":760},"Recovery",{"type":756,"content":1328},[1329,1331,1339],{"text":1330,"type":760},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1332,"type":760,"marks":1333},"interview with FightCamp Trainer Coach PJ",[1334,1338],{"type":765,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"custom":1337,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1206},{"text":1340,"type":760},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":756,"content":1342},[1343],{"text":1344,"type":760},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":772,"attrs":1346,"content":1347},{"level":774},[1348],{"text":1349,"type":760},"Talk and Train Like a Fighter",{"type":756,"content":1351},[1352,1354,1362],{"text":1353,"type":760},"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":1355,"type":760,"marks":1356},"FightCamp",[1357,1361],{"type":765,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":768,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1206},{"text":1363,"type":760}," 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":756,"content":1365},[1366],{"text":1367,"type":760},"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":1369,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1374,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1375,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1370,"component":118,"meta_info":1371,"meta_title":7,"block_image":1372,"cover_image":1373,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1378,"title":1379,"plugin":43,"description":1380},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1382,"alt":1383,"name":7,"focus":7,"title":1383,"filename":1384,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[996],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1395,"created_at":1396,"published_at":1397,"updated_at":1398,"id":1399,"uuid":1400,"content":1401,"slug":1676,"full_slug":1677,"sort_by_date":48,"position":1678,"tag_list":1679,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1680,"first_published_at":1681,"release_id":48,"lang":60,"path":1000,"alternates":1682,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1402,"faqs":1403,"title":1395,"topic":1420,"author":1435,"content":1436,"category":1657,"schedule":1665,"component":984,"meta_info":1666,"cover_image":1670,"description":1674,"contributors":1675},"0970fa5a-5687-49ba-9c33-b7285372264c",[1404,1408,1412,1416],{"_uid":1405,"answer":1406,"question":1407,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1409,"answer":1410,"question":1411,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1413,"answer":1414,"question":1415,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1417,"answer":1418,"question":1419,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1421,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1433,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1422,"component":39,"meta_info":1430,"block_image":1431,"cover_image":1432,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1423,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1428,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1424,"component":118,"meta_info":1425,"meta_title":7,"block_image":1426,"cover_image":1427,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":753,"content":1437},[1438,1443,1463,1468,1473,1477,1509,1513,1518,1528,1548,1552,1557,1561,1587,1591,1617,1621,1626,1638,1643,1653],{"type":772,"attrs":1439,"content":1440},{"level":774},[1441],{"text":1442,"type":760},"How to Get Better Head Movement in Boxing",{"type":756,"content":1444},[1445,1447,1454,1456,1461],{"text":1446,"type":760},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1448,"type":760,"marks":1449},"movements",[1450],{"type":765,"attrs":1451},{"href":1452,"uuid":48,"anchor":48,"custom":1453,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1455,"type":760}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1457,"type":760,"marks":1458},"employ",[1459],{"type":1460},"italic",{"text":1462,"type":760}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":772,"attrs":1464,"content":1465},{"level":774},[1466],{"text":1467,"type":760},"3 Boxing Head Movement Drills",{"type":772,"attrs":1469,"content":1470},{"level":824},[1471],{"text":1472,"type":760},"The 5 Point Pivot Drill",{"type":756,"content":1474},[1475],{"text":1476,"type":760},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1078,"content":1478},[1479,1485,1491,1497,1503],{"type":1081,"content":1480},[1481],{"type":756,"content":1482},[1483],{"text":1484,"type":760},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1081,"content":1486},[1487],{"type":756,"content":1488},[1489],{"text":1490,"type":760},"Weave under to the other side (to avoid hooks)",{"type":1081,"content":1492},[1493],{"type":756,"content":1494},[1495],{"text":1496,"type":760},"Pull back/sway (good for avoiding uppercuts)",{"type":1081,"content":1498},[1499],{"type":756,"content":1500},[1501],{"text":1502,"type":760},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1081,"content":1504},[1505],{"type":756,"content":1506},[1507],{"text":1508,"type":760},"Throw a punch (it's important that defense and offense are fluid) ",{"type":756,"content":1510},[1511],{"text":1512,"type":760},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":772,"attrs":1514,"content":1515},{"level":824},[1516],{"text":1517,"type":760},"Frame and Shoot Drill",{"type":756,"content":1519},[1520,1522,1526],{"text":1521,"type":760},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1523,"type":760,"marks":1524},"will",[1525],{"type":1460},{"text":1527,"type":760}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1078,"content":1529},[1530,1536,1542],{"type":1081,"content":1531},[1532],{"type":756,"content":1533},[1534],{"text":1535,"type":760},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1081,"content":1537},[1538],{"type":756,"content":1539},[1540],{"text":1541,"type":760},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1081,"content":1543},[1544],{"type":756,"content":1545},[1546],{"text":1547,"type":760},"Once you know what feels best, throw a punch from that position. ",{"type":756,"content":1549},[1550],{"text":1551,"type":760},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":772,"attrs":1553,"content":1554},{"level":824},[1555],{"text":1556,"type":760},"The Line Drill",{"type":756,"content":1558},[1559],{"text":1560,"type":760},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1078,"content":1562},[1563,1569,1575,1581],{"type":1081,"content":1564},[1565],{"type":756,"content":1566},[1567],{"text":1568,"type":760},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1081,"content":1570},[1571],{"type":756,"content":1572},[1573],{"text":1574,"type":760}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1081,"content":1576},[1577],{"type":756,"content":1578},[1579],{"text":1580,"type":760},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1081,"content":1582},[1583],{"type":756,"content":1584},[1585],{"text":1586,"type":760},"Repeat step 1",{"type":756,"content":1588},[1589],{"text":1590,"type":760},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1078,"content":1592},[1593,1599,1605,1611],{"type":1081,"content":1594},[1595],{"type":756,"content":1596},[1597],{"text":1598,"type":760},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1081,"content":1600},[1601],{"type":756,"content":1602},[1603],{"text":1604,"type":760},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1081,"content":1606},[1607],{"type":756,"content":1608},[1609],{"text":1610,"type":760},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1081,"content":1612},[1613],{"type":756,"content":1614},[1615],{"text":1616,"type":760},"Return to neutral and repeat the sequence",{"type":756,"content":1618},[1619],{"text":1620,"type":760},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":772,"attrs":1622,"content":1623},{"level":774},[1624],{"text":1625,"type":760},"Keep Your Head Moving",{"type":756,"content":1627},[1628,1630,1636],{"text":1629,"type":760},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1448,"type":760,"marks":1631},[1632],{"type":765,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"custom":1635,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1637,"type":760}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":772,"attrs":1639,"content":1640},{"level":774},[1641],{"text":1642,"type":760},"Train Like a Fighter",{"type":756,"content":1644},[1645,1646,1651],{"text":1353,"type":760},{"text":1355,"type":760,"marks":1647},[1648],{"type":765,"attrs":1649},{"href":1359,"uuid":48,"anchor":48,"custom":1650,"target":768,"linktype":13},{},{"text":1652,"type":760}," 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":756,"content":1654},[1655],{"text":1656,"type":760},"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":1658,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1663,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1664,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1659,"component":118,"meta_info":1660,"meta_title":7,"block_image":1661,"cover_image":1662,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1667,"title":1668,"plugin":43,"description":1669},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1671,"alt":1672,"name":7,"focus":7,"title":1672,"filename":1673,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[996],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1684,"created_at":1685,"published_at":1686,"updated_at":1687,"id":1688,"uuid":1689,"content":1690,"slug":1849,"full_slug":1850,"sort_by_date":48,"position":1851,"tag_list":1852,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":1853,"first_published_at":1686,"release_id":48,"lang":60,"path":1000,"alternates":1854,"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":1691,"faqs":1692,"title":1684,"topic":1709,"author":1435,"content":1724,"category":1830,"schedule":1838,"component":984,"meta_info":1839,"cover_image":1843,"description":1847,"contributors":1848},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1693,1697,1701,1705],{"_uid":1694,"answer":1695,"question":1696,"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":1698,"answer":1699,"question":1700,"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":1702,"answer":1703,"question":1704,"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":1706,"answer":1707,"question":1708,"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":1710,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1722,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1711,"component":39,"meta_info":1719,"block_image":1720,"cover_image":1721,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1712,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1717,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1713,"component":118,"meta_info":1714,"meta_title":7,"block_image":1715,"cover_image":1716,"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":753,"content":1725},[1726,1730,1735,1754,1759,1763,1768,1771,1775,1787,1792,1805,1810,1814,1818,1827],{"type":756,"content":1727},[1728],{"text":1729,"type":760},"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":772,"attrs":1731,"content":1732},{"level":774},[1733],{"text":1734,"type":760},"Practice, Practice, Practice",{"type":756,"content":1736},[1737,1739,1743,1745,1752],{"text":1738,"type":760},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1740,"type":760,"marks":1741},"always",[1742],{"type":1460},{"text":1744,"type":760}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1746,"type":760,"marks":1747},"mirror",[1748],{"type":765,"attrs":1749},{"href":1750,"uuid":48,"anchor":48,"custom":1751,"target":768,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1753,"type":760}," 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":772,"attrs":1755,"content":1756},{"level":824},[1757],{"text":1758,"type":760},"Shoulder Touch Drill",{"type":756,"content":1760},[1761],{"text":1762,"type":760},"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":772,"attrs":1764,"content":1765},{"level":824},[1766],{"text":1767,"type":760},"Cobra Bag",{"type":756,"content":1769},[1770],{"text":1699,"type":760},{"type":772,"attrs":1772,"content":1773},{"level":824},[1774],{"text":1261,"type":760},{"type":756,"content":1776},[1777,1779,1785],{"text":1778,"type":760},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1261,"type":760,"marks":1780},[1781],{"type":765,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"custom":1784,"target":768,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1786,"type":760}," 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":772,"attrs":1788,"content":1789},{"level":824},[1790],{"text":1791,"type":760},"“Free flow” mitt work",{"type":756,"content":1793},[1794,1796,1803],{"text":1795,"type":760},"Free flow ",{"text":1797,"type":760,"marks":1798},"mitt work",[1799],{"type":765,"attrs":1800},{"href":1801,"uuid":48,"anchor":48,"custom":1802,"target":768,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1804,"type":760}," 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":772,"attrs":1806,"content":1807},{"level":824},[1808],{"text":1809,"type":760},"Think Fast",{"type":756,"content":1811},[1812],{"text":1813,"type":760},"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":772,"attrs":1815,"content":1816},{"level":774},[1817],{"text":1642,"type":760},{"type":756,"content":1819},[1820,1821,1826],{"text":1353,"type":760},{"text":1355,"type":760,"marks":1822},[1823],{"type":765,"attrs":1824},{"href":1359,"uuid":48,"anchor":48,"custom":1825,"target":768,"linktype":13},{},{"text":1363,"type":760},{"type":756,"content":1828},[1829],{"text":1367,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1831,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1832,"component":118,"meta_info":1833,"meta_title":7,"block_image":1834,"cover_image":1835,"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":1840,"title":1841,"plugin":43,"description":1842},"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":1844,"alt":1845,"name":7,"focus":7,"title":1845,"filename":1846,"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,[996],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1856,"created_at":1857,"published_at":1858,"updated_at":1859,"id":1860,"uuid":1861,"content":1862,"slug":2000,"full_slug":2001,"sort_by_date":48,"position":2002,"tag_list":2003,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2004,"first_published_at":1858,"release_id":48,"lang":60,"path":1000,"alternates":2005,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1863,"faqs":1864,"title":1856,"topic":1881,"author":1435,"content":1896,"category":1984,"schedule":1992,"component":984,"meta_info":1993,"cover_image":1996,"description":1995,"contributors":1999},"96d7fcda-e3db-4f35-935d-fd195032b834",[1865,1869,1873,1877],{"_uid":1866,"answer":1867,"question":1868,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1870,"answer":1871,"question":1872,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1874,"answer":1875,"question":1876,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1878,"answer":1879,"question":1880,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1882,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1894,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1883,"component":39,"meta_info":1891,"block_image":1892,"cover_image":1893,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1884,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1889,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1890,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1885,"component":118,"meta_info":1886,"meta_title":7,"block_image":1887,"cover_image":1888,"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":753,"content":1897},[1898,1920,1925,1928,1933,1936,1941,1963,1968,1972,1981],{"type":756,"content":1899},[1900,1902,1909,1911,1918],{"text":1901,"type":760},"Boxing is a sport about ",{"text":1903,"type":760,"marks":1904},"range",[1905],{"type":765,"attrs":1906},{"href":1907,"uuid":48,"anchor":48,"custom":1908,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1910,"type":760}," and ",{"text":1912,"type":760,"marks":1913},"distance",[1914],{"type":765,"attrs":1915},{"href":1916,"uuid":48,"anchor":48,"custom":1917,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1919,"type":760},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":772,"attrs":1921,"content":1922},{"level":774},[1923],{"text":1924,"type":760},"Step Behind The Jab",{"type":756,"content":1926},[1927],{"text":1871,"type":760},{"type":772,"attrs":1929,"content":1930},{"level":774},[1931],{"text":1932,"type":760},"Front Foot Defense",{"type":756,"content":1934},[1935],{"text":1875,"type":760},{"type":772,"attrs":1937,"content":1938},{"level":774},[1939],{"text":1940,"type":760},"Cutting Off The Ring",{"type":756,"content":1942},[1943,1945,1952,1954,1961],{"text":1944,"type":760},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1946,"type":760,"marks":1947},"outside fighter",[1948],{"type":765,"attrs":1949},{"href":1950,"uuid":48,"anchor":48,"custom":1951,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1953,"type":760},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1955,"type":760,"marks":1956},"jab",[1957],{"type":765,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"custom":1960,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1962,"type":760}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":772,"attrs":1964,"content":1965},{"level":774},[1966],{"text":1967,"type":760},"The Takeaway",{"type":756,"content":1969},[1970],{"text":1971,"type":760},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":756,"content":1973},[1974,1975,1980],{"text":1353,"type":760},{"text":1355,"type":760,"marks":1976},[1977],{"type":765,"attrs":1978},{"href":1359,"uuid":48,"anchor":48,"custom":1979,"target":768,"linktype":13},{},{"text":1652,"type":760},{"type":756,"content":1982},[1983],{"text":1367,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1985,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1990,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1986,"component":118,"meta_info":1987,"meta_title":7,"block_image":1988,"cover_image":1989,"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},[],[],"2022-09-10 00:00",{"_uid":1994,"title":1856,"plugin":43,"description":1995},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1997,"alt":1856,"name":7,"focus":48,"title":1856,"filename":1998,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[996],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2007,"created_at":2008,"published_at":2009,"updated_at":2010,"id":2011,"uuid":2012,"content":2013,"slug":2287,"full_slug":2288,"sort_by_date":48,"position":2289,"tag_list":2290,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2291,"first_published_at":2292,"release_id":48,"lang":60,"path":1000,"alternates":2293,"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":2014,"faqs":2015,"title":2028,"topic":2029,"author":1435,"content":2044,"category":2268,"schedule":2276,"component":984,"meta_info":2277,"cover_image":2281,"description":2285,"contributors":2286},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2016,2020,2024],{"_uid":2017,"answer":2018,"question":2019,"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":2021,"answer":2022,"question":2023,"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":2025,"answer":2026,"question":2027,"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":2030,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2042,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2043,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2031,"component":39,"meta_info":2039,"block_image":2040,"cover_image":2041,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2032,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2037,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2038,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2033,"component":118,"meta_info":2034,"meta_title":7,"block_image":2035,"cover_image":2036,"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":753,"content":2045},[2046,2050,2055,2068,2082,2087,2107,2111,2116,2133,2137,2157,2161,2166,2181,2185,2190,2214,2219,2233,2237,2251,2255,2265],{"type":756,"content":2047},[2048],{"text":2049,"type":760},"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":772,"attrs":2051,"content":2052},{"level":774},[2053],{"text":2054,"type":760},"Floyd “Money” Mayweather Jr.",{"type":879,"attrs":2056},{"id":2057,"body":2058},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2059],{"url":2060,"_uid":2062,"image":2063,"component":889,"copyright_details":2067},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2064,"alt":2065,"name":7,"focus":7,"title":2065,"filename":2066,"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":756,"content":2069},[2070,2072,2080],{"text":2071,"type":760},"Regarded as the best technical boxer of this age, ",{"text":2073,"type":760,"marks":2074},"Floyd Mayweather Jr.",[2075,2079],{"type":765,"attrs":2076},{"href":2077,"uuid":48,"anchor":48,"custom":2078,"target":768,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1206},{"text":2081,"type":760}," 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":772,"attrs":2083,"content":2084},{"level":824},[2085],{"text":2086,"type":760},"The Philly Shell",{"type":1078,"content":2088},[2089,2095,2101],{"type":1081,"content":2090},[2091],{"type":756,"content":2092},[2093],{"text":2094,"type":760},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1081,"content":2096},[2097],{"type":756,"content":2098},[2099],{"text":2100,"type":760},"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":1081,"content":2102},[2103],{"type":756,"content":2104},[2105],{"text":2106,"type":760},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":756,"content":2108},[2109],{"text":2110,"type":760},"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":772,"attrs":2112,"content":2113},{"level":774},[2114],{"text":2115,"type":760},"Pernell “Sweet Pea” Whitaker",{"type":879,"attrs":2117},{"id":2057,"body":2118},[2119],{"url":2120,"_uid":2121,"image":2122,"component":889,"copyright_details":2126},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2123,"alt":2124,"name":7,"focus":7,"title":2124,"filename":2125,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2127],{"_uid":2128,"link":2129,"title":2131,"component":2132},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2130,"target":768,"linktype":13,"fieldtype":14,"cached_url":2130},"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":756,"content":2134},[2135],{"text":2136,"type":760},"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":1078,"content":2138},[2139,2145,2151],{"type":1081,"content":2140},[2141],{"type":756,"content":2142},[2143],{"text":2144,"type":760},"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":1081,"content":2146},[2147],{"type":756,"content":2148},[2149],{"text":2150,"type":760},"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":1081,"content":2152},[2153],{"type":756,"content":2154},[2155],{"text":2156,"type":760},"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":756,"content":2158},[2159],{"text":2160,"type":760},"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":772,"attrs":2162,"content":2163},{"level":774},[2164],{"text":2165,"type":760},"Muhammad Ali",{"type":879,"attrs":2167},{"id":2057,"body":2168},[2169],{"url":2170,"_uid":2171,"image":2172,"component":889,"copyright_details":2175},{"id":7,"url":7,"linktype":2061,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2173,"alt":2065,"name":7,"focus":7,"title":2065,"filename":2174,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2176],{"_uid":2177,"link":2178,"title":2180,"component":2132},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2179,"target":768,"linktype":13,"fieldtype":14,"cached_url":2179},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":756,"content":2182},[2183],{"text":2184,"type":760},"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":772,"attrs":2186,"content":2187},{"level":824},[2188],{"text":2189,"type":760},"The Ali Shuffle",{"type":1078,"content":2191},[2192,2208],{"type":1081,"content":2193},[2194],{"type":756,"content":2195},[2196,2198,2206],{"text":2197,"type":760},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2199,"type":760,"marks":2200},"To do the Ali Shuffle",[2201,2205],{"type":765,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"custom":2204,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1206},{"text":2207,"type":760},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1081,"content":2209},[2210],{"type":756,"content":2211},[2212],{"text":2213,"type":760},"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":772,"attrs":2215,"content":2216},{"level":824},[2217],{"text":2218,"type":760},"The Rope a Dope",{"type":1078,"content":2220},[2221,2227],{"type":1081,"content":2222},[2223],{"type":756,"content":2224},[2225],{"text":2226,"type":760},"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":1081,"content":2228},[2229],{"type":756,"content":2230},[2231],{"text":2232,"type":760},"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":756,"content":2234},[2235],{"text":2236,"type":760},"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":756,"content":2238},[2239,2241,2249],{"text":2240,"type":760},"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":2242,"type":760,"marks":2243},"FightCamp Community",[2244,2248],{"type":765,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":768,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1206},{"text":2250,"type":760},"!",{"type":772,"attrs":2252,"content":2253},{"level":774},[2254],{"text":1642,"type":760},{"type":756,"content":2256},[2257,2258,2264],{"text":1353,"type":760},{"text":1355,"type":760,"marks":2259},[2260,2263],{"type":765,"attrs":2261},{"href":1359,"uuid":48,"anchor":48,"custom":2262,"target":768,"linktype":13},{},{"type":1206},{"text":1652,"type":760},{"type":756,"content":2266},[2267],{"text":1367,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2269,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2274,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2275,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2270,"component":118,"meta_info":2271,"meta_title":7,"block_image":2272,"cover_image":2273,"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":2278,"title":2279,"plugin":43,"description":2280},"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":2282,"alt":2283,"name":7,"focus":7,"title":2283,"filename":2284,"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,[996],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2295,"created_at":2296,"published_at":2297,"updated_at":2298,"id":2299,"uuid":2300,"content":2301,"slug":2505,"full_slug":2506,"sort_by_date":48,"position":2507,"tag_list":2508,"is_startpage":9,"parent_id":997,"meta_data":48,"group_id":2509,"first_published_at":2297,"release_id":48,"lang":60,"path":1000,"alternates":2510,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2302,"faqs":2303,"title":2295,"topic":2320,"author":2335,"content":2336,"category":2487,"schedule":2276,"component":984,"meta_info":2495,"cover_image":2499,"description":2503,"contributors":2504},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2304,2308,2312,2316],{"_uid":2305,"answer":2306,"question":2307,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2309,"answer":2310,"question":2311,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2313,"answer":2314,"question":2315,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2317,"answer":2318,"question":2319,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2321,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2333,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2322,"component":39,"meta_info":2330,"block_image":2331,"cover_image":2332,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2324,"component":118,"meta_info":2325,"meta_title":7,"block_image":2326,"cover_image":2327,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":753,"content":2337},[2338,2342,2355,2359,2364,2367,2372,2377,2381,2386,2390,2395,2399,2404,2408,2413,2427,2431,2435,2439,2443,2448,2452,2466,2470,2474,2484],{"type":756,"content":2339},[2340],{"text":2341,"type":760},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":756,"content":2343},[2344,2346,2353],{"text":2345,"type":760},"Running for boxers is a critical element of ",{"text":1285,"type":760,"marks":2347},[2348,2352],{"type":765,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":768,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1206},{"text":2354,"type":760}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":756,"content":2356},[2357],{"text":2358,"type":760},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":772,"attrs":2360,"content":2361},{"level":774},[2362],{"text":2363,"type":760},"Is Running Good for Boxing?",{"type":756,"content":2365},[2366],{"text":2306,"type":760},{"type":772,"attrs":2368,"content":2369},{"level":774},[2370],{"text":2371,"type":760},"Benefits of Running for Boxers",{"type":772,"attrs":2373,"content":2374},{"level":824},[2375],{"text":2376,"type":760},"Builds Endurance & Stamina",{"type":756,"content":2378},[2379],{"text":2380,"type":760},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":772,"attrs":2382,"content":2383},{"level":824},[2384],{"text":2385,"type":760},"Improves Cardiovascular System",{"type":756,"content":2387},[2388],{"text":2389,"type":760},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":772,"attrs":2391,"content":2392},{"level":824},[2393],{"text":2394,"type":760},"Strengthens Lower Body",{"type":756,"content":2396},[2397],{"text":2398,"type":760},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":772,"attrs":2400,"content":2401},{"level":824},[2402],{"text":2403,"type":760},"Teaches Discipline",{"type":756,"content":2405},[2406],{"text":2407,"type":760},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":772,"attrs":2409,"content":2410},{"level":824},[2411],{"text":2412,"type":760},"Enhances Mental Clarity",{"type":756,"content":2414},[2415,2417,2425],{"text":2416,"type":760},"Much like boxing, running can be a form of ",{"text":2418,"type":760,"marks":2419},"meditative movement",[2420,2424],{"type":765,"attrs":2421},{"href":2422,"uuid":48,"anchor":48,"custom":2423,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1206},{"text":2426,"type":760}," that clears your head and focuses your mind.",{"type":772,"attrs":2428,"content":2429},{"level":774},[2430],{"text":2315,"type":760},{"type":756,"content":2432},[2433],{"text":2434,"type":760},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":756,"content":2436},[2437],{"text":2438,"type":760},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":756,"content":2440},[2441],{"text":2442,"type":760},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":772,"attrs":2444,"content":2445},{"level":774},[2446],{"text":2447,"type":760},"How Long Should I Be Running for Boxing?",{"type":756,"content":2449},[2450],{"text":2451,"type":760},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":756,"content":2453},[2454,2456,2464],{"text":2455,"type":760},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2457,"type":760,"marks":2458},"10 minutes of running",[2459,2463],{"type":765,"attrs":2460},{"href":2461,"uuid":48,"anchor":48,"custom":2462,"target":768,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1206},{"text":2465,"type":760}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":756,"content":2467},[2468],{"text":2469,"type":760},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":772,"attrs":2471,"content":2472},{"level":774},[2473],{"text":1642,"type":760},{"type":756,"content":2475},[2476,2477,2483],{"text":1353,"type":760},{"text":1355,"type":760,"marks":2478},[2479,2482],{"type":765,"attrs":2480},{"href":1359,"uuid":48,"anchor":48,"custom":2481,"target":768,"linktype":13},{},{"type":1206},{"text":1363,"type":760},{"type":756,"content":2485},[2486],{"text":1367,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":2496,"title":2497,"plugin":43,"description":2498},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2500,"alt":2501,"name":7,"focus":7,"title":2501,"filename":2502,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[996],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":984,"created_at":2512,"published_at":2513,"updated_at":2514,"id":2515,"uuid":2516,"content":2517,"slug":984,"full_slug":2538,"sort_by_date":48,"position":446,"tag_list":2539,"is_startpage":9,"parent_id":2540,"meta_data":48,"group_id":2541,"first_published_at":2542,"release_id":48,"lang":60,"path":7,"alternates":2543,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2518,"component":2519,"meta_info":2520,"custom_content_list":2522},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2521,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2523,2528,2533],{"_uid":2524,"label":2525,"value":2526,"dev_id":2527,"component":760},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2529,"label":2530,"value":2531,"dev_id":2532,"component":760},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2534,"label":2535,"value":2536,"dev_id":2537,"component":760},"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",[],1787353506106]